Harianjogja.com, JAKARTA – Heart disease is still the number one killer in Indonesia and even in the world.
The good news is that you can prevent this disease by making quick and easy changes to your lifestyle to reduce your risk and add years to your life. And, it’s never too late for that.
Here are the top 10 things you can do to save yourself from this deadly disease.
1. Not checking blood pressure
Everyone’s normal blood pressure is different. Maintaining and monitoring it remains normal is very important so that you avoid various health problems, especially heart disease. Quoting Alodokter, generally adults with healthy body conditions have normal blood pressure around 90/60 mmHg to 120/80 mmHg.
If your blood pressure is consistently high for a long time, over time, it can weaken the walls of blood vessels, increasing your risk of stroke, heart attack, and dementia. Regular blood pressure checks can help you lower this risk.
2. Not knowing your cholesterol level
As we age, the body produces more cholesterol, which can build up in the arteries, increasing the risk of heart disease and stroke. Experts recommend having your cholesterol checked every five years, but older people are advised to do it more often.
Your total cholesterol level should be less than 200 milligrams per deciliter (mg/dL), with an LDL level of less than 100 mg/dL and an HDL level of 60 mg/dL or higher.
Eating a diet low in saturated fat and trans fat, exercising regularly and maintaining an ideal weight can help you keep your cholesterol levels within a healthy range.
3. Eat too much saturated fat
According to the American Heart Association, eating a diet high in saturated fat raises LDL cholesterol in your blood, which increases your risk of heart attack and stroke. This includes red meat, chicken with skin, butter and cheese.
For good heart health, the AHA recommends that you consume only 13 grams of saturated fat per day. Focus your diet on lean protein and lots of colorful fruits and vegetables.
4. Not exercising regularly
According to the AHA weekly exercise guidelines for heart health, we are recommended to do 150 minutes of moderate-intensity exercise per week, or 75 minutes of vigorous exercise, plus muscle-strengthening exercise twice a week. Some examples of moderate-intensity exercise are brisk walking, dancing or gardening; Strenuous exercise is running, hiking, or swimming.
Can’t do 150 minutes per week? Keep moving. Any amount of exercise is better for your heart than none.
5. Drink sweet drinks
A March 2019 study published in the journal Circulation found that drinking sugar-sweetened beverages was associated with an increased risk of death, particularly from cardiovascular disease.
Replace those sugary drinks with unsweetened water or seltzer. Drinking water instead of sugary drinks is a healthy choice that can contribute to longevity.
6. Eat too much sugar
Consuming too much added sugar, sugar that manufacturers add to food to sweeten it or extend its shelf life will not only drain your budget but is a major risk factor for heart disease.
“The effects of added sugar intake — high blood pressure, inflammation, weight gain, diabetes, and fatty liver disease — are all associated with an increased risk of heart attack and stroke,” said Frank Hu, professor of nutrition at the Harvard TH Chan School of Public Health.
7. Drink too much alcohol
Alcohol actually has good benefits for the body, but it will have a bad impact on the heart if you drink in excess.
“Too much alcohol can raise blood pressure, and triglycerides, which can increase the risk of heart disease,” says Dr. Sarin Seema from EHE Health.
Seema recommends that women drink no more than one drink a day, and men no more than two.
8. You have untreated atrial fibrillation (AF or A-Fib)
According to the Harvard Health Letter, because AF reduces the pumping efficiency of the heart, by about 10 to 30 percent it can lead to heart failure, angina, and stroke.
If you have an irregular heartbeat, symptoms may include chest palpitations, or you feel that your heart rate is very fast or slow, talk to your doctor, who can run basic tests such as an EKG or refer you to a cardiologist, who may prescribe medication or other therapy.
9. Excessive sleep
A review of research published in the Journal of the American Heart Association found that sleeping more than eight hours can increase the risk of cardiovascular disease. Nine hours came with moderate risk and 11 hours was associated with a nearly 44 percent increase.
The latest recommendation from sleep experts, including the National Sleep Foundation, is that adults should get seven to nine hours of sleep each night, no more, no less.
10. Socially isolated
Feelings of loneliness and social isolation can increase a person’s risk of having a heart attack, according to a study published in the journal Heart. People who reported poor social relationships had a 29 percent higher risk of coronary disease, and a 32 percent higher risk of stroke, than those who had strong friendships.
Researchers believe loneliness increases chronic stress, a risk factor for heart disease.
Being active in a hobby community and staying connected with friends and family can drive away those feelings of loneliness.
Source: JIBI/Bisnis.com
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