Heart disease is one of the leading causes of death worldwide. To prevent problems in advance, you need to maintain a habit that helps with heart health.

How can I keep my heart healthy? Let’s find out now.

Heart health tips

If you want to live a healthy life, it is important to maintain a healthy lifestyle. Above all, factors that cause the risk of developing heart disease should be excluded from everyday life. Don’t forget that small habits can greatly affect your heart.

Of course, there are parts that cannot be changed, such as gender, age group, and genetic factors. However, it is necessary to make efforts to change everything except the ones that cannot be controlled by themselves. Taking care of your heart is very important to living a healthy life. 

1. A Balanced Diet

It doesn’t mean to quit flour, fried food or sugar at all. It is not necessary to eat vegetables unconditionally. However, foods such as saturated fats and processed foods should be avoided if possible. Eating these foods increases your risk of developing heart-related diseases.

When you eat foods such as salt, meat, and meat, you should pay attention to your intake. Instead, the more fruits or vegetables you eat, the better. Fruits and vegetables are not only healthy, but also help your body work properly. Be sure to also eat soy, nuts, and whole grains.

2. Exercise

Long sitting habits can also cause heart disease. So, stay active and exercise often. It can help you lose weight, prevent atherosclerosis, and lower cholesterol or blood sugar indices.

Adults should exercise at least 150 minutes a week. 75 minutes is enough for a high-intensity workout.

We recommend aerobic exercise, such as walking fast, biking, swimming, or running.

Read: The  mental and physical benefits of aerobic exercise

3. Healthy snack

If you have a habit of eating harmful snacks between meals, you need to change. Try eating grains or fruits in yogurt instead of pastries and coffee in the morning. If you like fries, try replacing them with sunflower seeds or almonds.

A healthy snack is not without taste! Let’s eat carrots with hummus or eggplant cream. Or a whole grain sandwich made with avocado and chicken is a great snack.

4. Stress

Stress and anxiety are closely related to heart problems. 

There are those who are easily stressed out or have negative thoughts and become confused. If this is the case , try the following methods to relax or relax. 

• Trip
• yoga
• meditation
• Half body bath
• Reading comfortably on the sofa
• Enjoy quiet music before bed

5. No smoking and alcohol

Tobacco contains a large number of dangerous substances. This can lead to lung or stomach cancer and has a detrimental effect on the heart, arteries and veins. In addition, blood circulation problems occur and the risk of thrombosis increases. Smoking is a bad habit that makes you and your neighbors dangerous.

In the case of alcohol, the story is a little different. Drinking a glass of red wine a day can be healthier. However, excessive consumption of alcoholic beverages can cause heart problems. 

6. Maintaining a proper weight

Obesity and overweight can also cause heart disease. 

If an overweight person loses weight, blood pressure will return to normal levels and your arteries may become healthier. However, it is good to lose weight little by little to avoid the yo-yo phenomenon.

Test your body mass index to find out exactly what you are doing. And don’t forget that starving can be counterproductive to health and should be avoided.  

7. Enough sleep

A good night’s sleep may vary from person to person, but for adults, it is usually 7 to 9 hours. 

Sleep is a habit that helps with heart health because it reduces the risk of tachycardia or heart attack .

If you don’t have enough time to sleep, your body cannot produce as much serotonin as you need. Lower levels of this hormone can increase your appetite.