1. Don’t smoke
Smoking is one of the highest risk factors for increasing the risk of heart disease. The chemical content in tobacco can adversely affect the health of the heart and blood vessels, thus triggering narrowing of the arteries or better known as atherosclerosis. Atherosclerosis plays a role in causing heart attacks. If you want to prevent heart disease no smoking is safe, although some say that smokeless and low tar tobacco as well as low-nicotine cigarettes also reduce the risk. This is a big mistake because the content of dangerous chemicals actually makes your heart health dangerous, just like exposure to cigarette smoke. Also, the nicotine in secondhand smoke makes your heart go the extra mile by constricting blood vessels, increasing heart rate and blood pressure. The carbon monoxide in cigarette smoke also replaces some of the oxygen in your blood. This increases your blood pressure by forcing your heart to work harder to supply enough oxygen. The good news for those of you who quit smoking even though you’ve been smoking for years will dramatically reduce your risk of heart disease. This can help you maintain a healthy heart after quitting smoking immediately.
2. Exercise for 30 minutes every day of the week
Daily exercise can reduce the risk of fatal heart disease. So you can combine your physical activity with other lifestyle that supports each other, such as maintaining an ideal body weight. Try to get 30 to 60 minutes of moderately intense physical activity each day of the week. Activities like gardening, housekeeping, climbing stairs and walking all count towards your workout total. In getting the benefits of exercise you must pay attention to the intensity of the frequency and duration. For those of you who too sport too much
not good because it can make you tired and interfere with your activities.
3. Consuming healthy foods for the heart
Eating a special diet called Dietary Approaches to Stop Hypertension (DASH) is a diet that helps protect your heart. Following the DASH diet means eating foods that are low in fat, cholesterol and salt. A diet rich in fruits, vegetables, whole grains and low-fat dairy products, which can help protect your heart. Nuts, other low-fat sources of protein and certain types of fish can also reduce the risk of heart disease.
4. Maintain a healthy body weight
One way to see if your body weight is healthy is to calculate your body mass index (BMI), which is the consideration of your height and weight in determining the ideal body weight as well as body fat which is at risk of causing cholesterol that triggers heart disease. Overweight patients with a BMI index of more than 25 are associated with higher blood fats, hypertension, and an increased risk of heart disease and stroke. Even a small weight can be beneficial. Reducing your weight by only 10 percent can lower blood pressure, lower blood cholesterol levels and reduce the risk of diabetes.
5. Perform routine health checks
High blood pressure and high cholesterol can damage the heart and blood vessels. But without testing for it, you probably won’t know if you have this condition. Routine screening can tell your health. Here are some health that you should pay attention to such as blood pressure. Adults should have their blood pressure checked at least every two years. You may need more regular check-ups if you are overweight. In addition, checking cholesterol levels and diabetes screening. Since diabetes is a risk factor for developing heart disease, you may want to consider being screened for diabetes.