What Can You Do to Keep Your Heart Healthy? : Know the Symptoms and Do 7 Simple Activities Below
A study shows that heart diseases become one of common diseases that lead to death, so, what can you do to keep your heart healthy? Well, before you get the answers, it is better for you to know some facts related to this case. Besides the facts above, a survey of national socioeconomic in Indonesia also found that there are 3 main disease factors which are related to each other such as stroke and heart disease as an impact from smoking, lack of physical activity and eat unhealthy foods. Ironically, many women can be more worried about the dangers of heart disease of their partner or husband than herself. In fact, it is vey easy to keep your heart healthy. No matter how small lifestyle changes can improve your quality of life and reduce the risk of heart attack up to 50%. Heart diseases can occur anywhere at anytime. Most of the people with high risk of heart diseases do not realize that they got this disease. Thus, it is important for you to know the common characteristic and early symptoms of heart disease including:
- Eating pattern
-Loss of appetite
- Psychological symptoms
-out of breath
- Feel pain
-feel an extreme pain on the right and left hand
-Feel pain in shoulder, neck and waist section
-Swelling in the legs due to deposition of fluid in body tissues
-feeling sick due to enlargement (pain in the stomach)
-suddenly suffer from headaches when being exposed to sunlight
- Heart beat
– The heart beats too slowly and can also too fast (due to easily surprised)
Thus, to prevent this disease occur, what can you do to keep your heart healthy? Below are some powerful tips that you can do in your daily life.
- Consumption of chocolate
Foods are often avoided due to they can lead to obesity. However, you can also gain many health benefits from consuming chocolate. Some of the foods that can bring you benefits especially for heart is dark chocolate. Dark chocolate contain magnesium and flavonoids which can lower bad cholesterol levels. In addition, there is also a stearic acid content that plays an important role for heart and the antioxidants content that can prevent free radical to damage the walls of arteries. Thus, make sure you consume chocolate that contains 70% to get maximum benefits.
- Avoid smoking habits
It is very important to avoid smoking habits in order to get a health heart. Because, smoking cigarette considered as main causes of heart disease or heart attacks for both active and passive smokers.
- Do exercise regularly
Heart is a muscle that needs to be exercised regularly in order to maintain a good performance. Aerobic exercises such as swimming, jogging, cycling and brisk walking are the best workout for your heart. A journal of medicine published by research new England stated that by doing a jogging for 2.5 hours a week can lower one third risk of stroke as well as heart attack. These two activities can also increase the level of good cholesterol in the blood. You can consult with your doctor before staring an exercise program. Otherwise, you can also try the traditional Chinese treatment. According to this treatment, cardio exercise is not the only way to improve the heart health. A slow motion exercise can also give similar effect. When your body forms a position and feels relaxed at the same time, you stimulate the connective tissue and let the energy goes in, so that you organ can run their maximum performance. You can do regular exercise at minimum 30 minutes every day.
Doing holidays with the family is one of most excellent way to relax your mind. Relaxing your mind is very important in a way to keep your heart healthy and also to avoid heart attack. A high level of stress can caused a variety of problems that can lead to heart disease. This is because the mind is not at calm stage and the stress itself can increase the blood pressure that can disturb your heart health. Thus, by keeping your mind to be more relaxed and calm, you need to do some activities that can make you laugh and keep you entertained. In addition, doing a regular relaxation every day can also lower the stress hormones as well as lower the blood pressure which can bring disaster to your hear condition and cardiovascular system.
- Stop consuming soft drink and change it with green tea without sugar intake
The next thing to keep your heart health is to self-brew green tea and bring it wherever you go, whether just for visiting the park or going to work. Green tea contains antioxidants which is very good for the heart health by preventing the damage to the blood vessels. If you used to consume soft drink, then you need to immediately change it into green tea. You can drink two cups of green tea without sugar intake every day and feel the benefits afterwards.
- Eat healthy nuts
You can also maintain your heart health by replacing your cravings for snacks by eating natural and healthy nuts such as walnuts, almonds and other nuts. A study has proven that above nuts foods are able to lower the LDL cholesterol (bad cholesterol) in your bloodstream. Nuts contains high calories, thus make sure not to overdo the consumption. You can simply eat a few nuts a day that can help you to protect your heart with healthy fats intake.
- A high quality of night sleeping
Research has found that having a lack of sleep at night can cause heart diseases. Your office tasks can make a proper number of sleep hours reduced. In fact, having a lack of sleep can increase the risk of having heart attack 2 times higher. Thus, you need to ensure that you sleep for 8 hours to get proper sleep hours.
Those are all the symptoms of heart diseases and 7 simple activities of what can you do to keep your heart healthy.