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MAINTAINING HEART HEALTH​

Unhealthy modern lifestyles are closely related to the increasing number of cases of heart disease. This increase occurred in various countries, including Indonesia. For those living with heart disease, managing risk factors such as blood pressure, weight, and blood cholesterol levels is important.

Heart disease or cardiovascular disease is a health condition that affects the heart and blood vessels. Several types of disorders that are included as heart disease are atherosclerosis (plaque buildup in the blood vessels), coronary heart disease (plaque buildup in the arteries in the heart), heart attacks, and strokes.

Data from the World Health Organization shows that heart disease is the cause of 37% of deaths that occur in Indonesia.

For those living with heart disease, managing risk factors such as blood pressure, weight, and blood cholesterol levels is important. These risk factors must be kept within normal limits so as not to cause further disturbances.

In order to manage these risk factors, it is important to make healthier lifestyle changes.

Here are some tips that can be done by those who live with heart disease, as well as to maintain heart health.

1. Limit Saturated Fat Intake

Saturated fats are commonly found in animal products, coconut oil and palm oil. Limiting saturated fat intake is important for maintaining cholesterol levels, where high levels of bad cholesterol can cause blockage of blood vessels associated with heart attacks and strokes. To limit saturated fat intake, limit consumption of red meat and choose low-fat dairy products.

2. Choose the Right Oil

In addition, choosing the type of oil for cooking and how to cook it is also important to limit saturated fat intake. Did you know that palm oil, which are commonly used for cooking, are actually high in saturated fat? Especially if it is used for frying, the oil absorbed in the food is certainly not small.

To replace it, coconut oil can be a healthier choice. Don't forget, it is highly recommended to cook by sautéing or baking, which doesn't cause a lot of oil to be absorbed into the food.

Also make sure you regularly consult with your doctor or health professional. Do routine checks and take medication according to doctor's advice if needed.

3. Increase Fiber Consumption

Fiber plays an important role in helping to lower bad cholesterol levels, so it is important to consume enough fiber every day. Sources of fiber that can be selected include fruits, vegetables, oats, brown rice, and whole grains. It is recommended to consume 2-3 servings of fruit and 3-5 servings of vegetables each day.

4. Exercising Regularly and Maintaining Weight

Regular exercise and maintaining a normal weight are important in treating heart disease. For those who are overweight, losing weight will have a positive effect on blood pressure and cholesterol levels. Regular exercise is not only beneficial for maintaining weight, but also for maintaining blood pressure and cholesterol levels.

By following these tips, heart problems can be controlled and heart health can be maintained.