How Can You Prevent Heart Disease? Check out these essential tips!

Has been reviewed and approved by our doctor

Based on WHO data (World Health of Organization) as reported by the Indonesian Ministry of Health (Kemenkes), every year more than 17 million people in the world die from blood vessels and heart disease. In Indonesia alone, data shows that as many as 651,481 deaths per year are caused by heart disease, including coronary heart disease and stroke (data from Institute for Health Metrics Evaluation).

Apart from age and heredity, several medical conditions such as high cholesterol, diabetes and hypertension can increase risk of the emergence of heart disease. Therefore, early prevention is needed to prevent Premier Friends from getting heart disease. So, how to prevent it? Check out the tips in this article, OK!

Consume Healthy Food

One way that can be done to prevent heart disease is to eat healthy foods and increase consumption of foods rich in fiber. For food you can choose:

• Green vegetables: the vitamin K content in green vegetables can help prevent blood clots and protect the arteries. Apart from that, the nitrates stored in it can also improve the performance of cells that line blood vessels and reduce blood pressure. A number of the vegetables such as spinach, broccoli, mustard greens, kale, and others.
• Whole wheat: whole wheat contains fiber which is useful for reducing bad cholesterol (Low-density Lipoprotein) in the blood. Not only that, there are also antioxidants, minerals, and vitamins that are good for maintaining health. For the type of wheat, among others, quinoa, black rice, brown rice, etc.
• Give each other: family berries like raspberry, blackberry, blueberry, And strawberry contain antioxidants called anthocyanin. This content is useful for protecting the body from the development of heart disease, avoiding oxidative stress, and preventing blood clots.
• Nuts: consuming nuts can reduce triglyceride and cholesterol levels in the blood and make the heart healthy because nuts contain resistant starch. For types of nuts such as peas, macadamia, pistachios, almonds, peanuts, and others.

Daily Exercise Routine

Apart from eating healthy food, maintaining heart health can also be done by exercising regularly every day. Exercising can help control blood pressure and lower cholesterol in the body. Not only that, exercise can also support blood vessels and heart function.

The recommended exercise time for adults is 150 minutes per week or 30 minutes per day. Some sports are good for maintaining heart health, such as:

• Walk
• Yoga
• Tai chi
• Swim
• Bicycle
• Jogging (morning run)

Limit Salty Foods

Savory and salty foods do offer a delicious taste. However, unfortunately, consume Excessive amounts of these foods can increase the risk of developing hypertension or high blood pressure. When you suffer from hypertension, your heart will pump blood harder, which can disrupt heart health.

For this reason, it is best to limit your salt (sodium) intake per day so that heart health is maintained. The method? Start by reducing salt in cooked food. Also limit consumption of foods high in salt content such as fast food (fast food), snack, smoked beef, and more. It's a good idea to replace salt with pepper, onion, garlic and other spices.

Get enough sleep at night

Maintaining quality sleep at night or at least getting 7-8 hours of sleep per day can be one way to keep your heart healthy. Not only that, getting enough sleep makes the body fitter so you are enthusiastic about getting through the day. 

If you are used to sleeping late or staying up late, it can damage your biological clock and make your body weak in the morning. In fact, this condition can cause inflammation and blood pressure to rise, which can increase the risk of heart disease.

Here are some effective ways to prevent heart disease. To keep your heart healthy, you should have regular health checks at Premier Jatinegara Hospital because it is supported by a team of experienced Cardiologist Doctors who can help treat medical conditions professionally.

Besides that, Premier Jatinegara Hospital has a Coronary Bypass Operation service, an operation carried out for overtake (bypass) part of the coronary blood vessels that is blocked due to plaque buildup. Heart surgery performed in Cardiac Center Jakarta This uses the MICS method (Minimally Invasive Cardiac Surgery) and handled by the best Cardiologist.

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