7 tips for heart health

7 tips for heart health

Want to know how to properly manage your heart, one of the most important organs in your body? It's simpler than you think!

The heart is one of the most important organs in the body, but many people do not manage it properly. Here are some tips to help you with your heart health.

Heart problem is one of the leading causes of death worldwide. To prevent problems in advance, you need to maintain a habit that helps with heart health.

How can I keep my heart healthy? Let's find out now.

Heart health tips

If you want to live a healthy life, it is important to maintain a healthy lifestyle. Above all, factors that cause the risk of developing heart disease should be excluded from everyday life. Don't forget that small habits can greatly affect your heart.

Of course, there are parts that cannot be changed, such as gender, age group, and genetic factors. However, all things need to be changed, except that they cannot be controlled by themselves. Taking care of your heart is very important to living a healthy life.

1. A Balanced diet

It doesn't mean to quit flour , fried food or sugar at all. It is not necessary to eat vegetables unconditionally. However, foods like saturated fats and processed foods should be avoided if possible. Eating these foods increases your risk of developing heart-related diseases.

When you eat foods such as salt, meat, and meat, you should pay attention to your intake. Instead, the more fruits or vegetables you eat, the better. Fruits and vegetables are not only good for your health, but also help your body function properly. Be sure to also eat soy, nuts, and whole grains.

2. Exercise

Long sitting habits can also cause heart disease. So, stay active and exercise often. It can help you lose weight, prevent atherosclerosis , and lower cholesterol or blood sugar indices.

Adults are advised to exercise for at least 150 minutes a week. 75 minutes is enough for a high-intensity workout.

We recommend aerobic exercise, such as walking fast, biking, swimming, or running.

3. Healthy snack

If you have a habit of eating harmful snacks between meals, you need to change. Instead of pastries and coffee you eat in the morning, try adding grains or fruits to yogurt. If you like fries, try replacing them with sunflower seeds or almonds.

A healthy snack is not without taste! Let's eat carrots with hummus or eggplant cream. Or a whole grain sandwich made with avocado and chicken is a great snack.

4. Stress

Stress and anxiety are closely related to heart problems.

There are those who are easily stressed out or have negative thoughts and become confused. If this is the case  , try the following ways to relax or relax.

• Travel
• Yoga
• Meditation
• Half body bath
• Reading comfortably on the sofa
• Enjoy quiet music before bed

5. No smoking and alcohol

Tobacco contains a large amount of dangerous substances. This can lead to lung or stomach cancer and has a detrimental effect on the heart, arteries and veins. In addition, blood circulation problems occur and the risk of thrombosis increases. Smoking is a bad habit that makes you and your neighbors dangerous.

In the case of alcohol, the story is a little different. Drinking a glass of red wine a day can be healthier. However, excessive consumption of alcoholic beverages can cause heart problems.

6. Maintaining a proper weight

Obesity and overweight can also cause heart disease.

If an overweight person loses weight, blood pressure will return to normal levels and your arteries may become healthier. However, it is good to lose weight little by little to avoid the yo-yo phenomenon.

Test your body mass index to find out exactly what you are doing. And don't forget that starving can be counterproductive to health and should be avoided. 

7. Enough sleep

A good night's sleep may vary from person to person, but for adults it is usually 7 to 9 hours.

Sleep is a habit that helps with heart health because it reduces the risk of tachycardia or heart attack .

If you don't have enough time to sleep, your body cannot produce as much serotonin as you need. Lower levels of this hormone can increase appetite.

4 exercises to help your heart function

There are many exercises that can help you keep your heart healthy, but it is important to find an exercise that you can easily do in your daily life.

There are a series of exercises that help with heart function.  Most of these are cardiovascular exercises that strengthen the heart, an important organ for the body.

Age doesn't matter. The exercises below are ideal and essential for all ages.

Today, this article introduces some exercises you can do to improve your heart health. Some exercises may require you to go to the gym, but there are also exercises you can do at home . Either way, it will all be beneficial!

Exercises to help your heart function

As you may already know, here are a few very simple exercises that can help your heart function. The  most important thing about these exercises is that you have to do them daily or at least three times a week.

1. Climbing

Climbing is a great exercise to help your heart function . It is also a low-intensity exercise that can be one with nature .

You can also make new friends because there are people who come up with new paths and sometimes climb in groups.

There is no particular danger, as good physical conditions are not enough to climb . Mountaineering is a very enjoyable activity, and sometimes you may even forget that you are exercising.

Overall, climbing activity is highly recommended because it increases body resistance and oxygen flow and strengthens the heart .

2. Swimming

Swimming is a well-known and very popular full body workout. Swimming not only strengthens and strengthens all the muscles in your body, you can also do cardiovascular exercises .

So if you want to strengthen your heart, swimming is ideal.

Swimming, like hiking, is also a very weak exercise, so it is also recommended for children and older adults. In fact, swimming is ideal for all ages .  Swimming is perfect if you are at risk of injury or have to perform low-intensity activities.

3. Cycling

Cycling has become so popular these days that many people ride bicycles. You can always have more fun and stimulation with multiple people, but you can do it alone.

Cycling is also ideal for older people with increased body resistance or problems with the hips . By riding a bike, you can exercise without having to use very much force.

Above all, the reason to emphasize cycling is because it strengthens the heart.  Is your bike home or looking for another alternative?

If so, it's also a good idea to attend a bicycle in the gym or a spinning class that requires more power . Spinning is not recommended for older people because of its high strength.

Other activities

Soccer, tennis, or basketball are also exercises that help with cardiac function. These exercises can be combined with martial arts or yoga.  Why does yoga help heart function?

Yoga helps relieve stress, one of the causes of many cardiovascular diseases. However, exercise similar to yoga has many benefits for the heart and should not be taken lightly.

The ideal way is to choose your favorite activity while being motivated to easily add to your daily life . It should also be an activity that fits your lifestyle.

For example, if you have a spinning class at the gym in the morning, but you have to work at that time, you can find a variety of options that can be done in the right time zone .

We always have options to choose from, and as you can see , there are a number of exercises that strengthen the heart and help with its function . Even walking for 30 minutes a day also help.