8 Easy Ways to Prevent Coronary Heart Disease

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The heart is an important organ in the human body. Its function is to pump blood throughout the body so that all organs and cells get the nutrients and oxygen they need. Unfortunately, coronary heart disease is high worldwide, including Indonesia. According to WHO, by 2021, 1 in 3 deaths will be caused by coronary heart disease. Coronary heart disease is a condition where the heart does not get oxygen-rich blood supply due to blockages in the arteries.
 

How to prevent coronary heart disease is actually quite easy and can even be done at home. What are some ways to prevent coronary heart disease? Here is the explanation.

 

1. Eat foods that are good for the heart
 

The way to prevent coronary heart disease is to eat fruits, vegetables, whole grains, lean proteins, fish, nuts and olive oil. These foods are proven to reduce the risk of coronary heart disease because they do not cause plaque that clogs arteries.

Also avoid sweets, fried foods, red and processed meats, and high-fat dairy products. High fat in the body can increase the formation of plaque in the arteries.
 

Also limit your daily salt consumption. Ideally, consume no more than one teaspoon of salt per day. Too much salt consumption can increase the risk of hypertension.

2. Exercise regularly
 

Exercise is very useful for burning fat so as to reduce the risk of blockage of blood vessels. Besides being healthy, this way of preventing coronary heart disease is quite fun to do.

Choose aerobic exercise. Because this sport not only burns fat, but also 

helps strengthen the heart muscle, increase good cholesterol levels (HDL), and lower blood pressure.
 

Aerobic exercises that are easy to do are swimming, brisk walking, and cycling. Do at least 150 minutes of moderate-intensity aerobic exercise per week. Or do 75 minutes of high-intensity aerobic exercise per week.
 

If you are just starting out, consult your doctor to see if it is safe for you.

 

3. Lose weight

 

Excess weight makes the heart and blood vessels work harder. But losing about 5 to 10 percent of your body weight can help lower your blood pressure and bad cholesterol (LDL). This can prevent coronary heart disease.

 

4. Keep your blood pressure in check

 

The higher the blood pressure, the greater the pressure exerted on those walls. Over time, high blood pressure can damage the arteries and increase the risk of blood vessel blockage.
 

Ideally, normal blood pressure is 120/80 mmHg. However, this ideal number can change with age. Do not hesitate to consult your doctor about normal blood pressure for your age.

 

5. Quit smoking

 

Quitting smoking is a powerful way to prevent coronary heart disease. Because the chemicals in cigarette smoke can constrict and clog your blood vessels. In addition, cigarette smoke can also reduce the amount of oxygen in the blood so that blood pressure and heart rate increase. This is because the heart has to work harder to circulate enough oxygen.
 

If you're having trouble kicking this habit, try consulting a doctor or therapist who can address addiction issues.

 

6. Avoid alcohol consumption

 

If consumed in excessive amounts, alcohol can cause high blood pressure, obesity and heart failure. Therefore, avoid consuming alcohol altogether to keep your heart healthy.
 

If you still want to consume, consume it reasonably. Ideally, the maximum alcohol consumption is 10 grams a day for women, and 20 grams a day for men.

 

7. Control blood sugar levels
 

High blood sugar levels can damage the arteries. Over time, this damage can lead to heart disease. That's why someone who has a diabetic condition is more at risk of coronary heart disease compared to people without diabetes.

The way to prevent coronary heart disease is to maintain blood sugar levels. This can be done by reducing the consumption of high-sugar foods and drinks such as cake, chocolate, martabak, coffee, tea, and carbonated drinks.

 

8. Manage stress
 

Stress can increase blood pressure. Therefore, manage your stress well.

Some ways you can do are meditation, practicing yoga, breathing deeply, taking a warm bath or listening to music while you walk.

Those are some ways to prevent coronary heart disease that are easy to do. For maximum prevention. Make sure to consult a heart specialist at MyCardia Eka Hospital.

 

 

Thank you for reading this article.