We guess you might have gone through our “5 Heart attack signs that we should not ignore”. Now let us focus on how to make our heart healthy or at least make them stay healthy.
This is one of the most mentioned point on our topics, but it is really really IMPORTANT. Exercise for at least a total of 150 minutes per week, as simple as walking will do!
Have a healthy weight
Body Mass Index (BMI) is a way to determine if you are having a healthy weight or otherwise. The equation for that is [ weight (in kg) / height2 (in cm) ]. After calculating on your BMI, you may refer to table below. Having unhealthy weight increases your risk to have heart problems.
|Normal weight||18.5 to 24.9|
|Overweight||25.0 to 29.9|
Getting not enough sleep will increase risk for getting high blood pressure and also make you harder to lose weight. All of which are just not good for your heart health.
Smoking is not good for your heart and also reduce your exercise capacity. If you need tips to quit, you may refer to our “How to quit smoking effectively?”
Watch your cholesterol
Having high level of cholesterol in your blood can cause clogging in your artery (atherosclerosis to be specific) and this will damage your heart muscle.
Keep blood pressure normal
If you have high blood pressure, the pressure itself will damage your artery and cause clogging again (yes, it is atherosclerosis again), then you know what is next.
Eating unhealthy food does fulfill your stomach, but in contrast have a bad effect on your heart. The examples of unhealthy foods are snacks, foods cooked by saturated fats, or composed of high saturated fats.
High intake of salt will increase your blood pressure which is not good like mentioned above. It may present in foods as sodium alginate, sodium benzoate, sodium citrate etc.
Limit alcohol intake
Yes, yes we hear you, researchers do know there are benefits for drinking alcohol, BUT the benefits it provides outweigh the risk that come along AND excess intake is for sure not good for your heart.
Have a yearly checkup
Make sure you go to medical checkup to update yourself on the conditions you are having. Getting to know the problems on your body earlier will help you in avoiding problems.
Now you know your heart better
We wish you to go medical checkup yearly and the tips above help you in maintaining your heart health!
- Amanda, M. (n.d.) Tips for Better Heart Health. Retrieved 30 October 2019, from https://www.webmd.com/a-to-z-guides/prevention-15/heart-healthy/12-tips-for-better-heart-health?page=1
- American Cancer Society. (n.d.). Normal weight ranges: Body mass index (BMI). Retrieved 30 October 2019, from https://www.cancer.org/cancer/cancer-causes/diet-physical-activity/body-weight-and-cancer-risk/adult-bmi.html
- Carolyn, S. (n.d.). 10 TIPS FOR A HEALTHY HEART. Retrieved 30 October 2019, from https://www.summitmedicalgroup.com/news/living-well/10-tips-healthy-heart/
- (2019, October 26). Alcohol use: Weighing risks and benefits. Retrieved 30 October 2019, from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/alcohol/art-20044551
- University of Wisconsin Hospitals and Clinkz Authority. (n.d.). 10 Ways to Take Charge of Your Heart Health.Retrieved 30 October 2019, from https://www.uwhealth.org/go-red/10-ways-to-take-charge-of-your-heart-health/10543
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