The heart is the central muscular organ of the circulatory system, and it acts as a pump to supply blood to the whole body by repeating periodic contraction and relaxation of about 60 to 80 times per minute. It also plays a role in circulating blood carrying carbon dioxide and waste products that enter the heart by circulating each organ to the lungs to receive oxygen again. If there is a problem with the heart, an abnormality occurs in the coronary artery, the blood vessel that supplies blood to the heart. In addition, it can be said that the continuation of these related actions increases the risk of developing various diseases such as angina pectoris, arrhythmia, valvular disease, and myocardial infarction. Since the heart is an important organ directly related to maintaining life by circulating blood throughout the body, abnormal symptoms of the heart can also lead to sudden death. The heart, which plays such an important role, is affected not only by congenital factors, but also by acquired factors such as lifestyle and eating habits. Various factors such as processed foods high in salt, fat and cholesterol, fast food, and excessive consumption of instant foods, lack of exercise, irregular sleep patterns, and excessive stress are known as the main culprits for worsening heart health. Therefore, it is important to appropriately improve the risk factors that threaten heart health and to make various management methods helpful for heart health a habit. So today, let’s take a look at some of the habits that are beneficial to heart health.
Heart health habits
1. regular exercise habits
It is said that a habit of regular exercise is essential for maintaining heart health. If you exercise for a certain amount of time a day, it has the effect of lowering blood pressure during the systolic and diastolic phases of blood vessels, as well as reducing LDL cholesterol, the bad cholesterol that causes inflammation, and increasing HDL cholesterol, the good cholesterol. After examining the health status of 90,211 people over five years at Oxford University in the UK, they found that the incidence of cardiovascular disease decreased with increasing physical activity. Studies have shown that it is reduced. Therefore, it is important to consistently perform various aerobic exercises such as walking, jogging, swimming, and cycling, which help strengthen the heart muscle and improve blood flow.
2. Control salty and fatty food intake
Although salt is an essential ingredient for maintaining life, when consumed in excess, it increases blood pressure and increases the risk of heart health deterioration and heart-related diseases. Therefore, it is recommended to adjust the salt addition during cooking, and it is recommended to limit foods with high salt content such as stews, salted fish, and salted foods. In addition, excessive intake of oily foods, processed foods, and instant foods high in fat and cholesterol also increases cholesterol and triglyceride levels, which increases the risk of various cardiovascular diseases.
3. Eat fresh vegetables and fruits
Eating a balanced diet of fresh vegetables and fruits is also essential for heart health. When you eat a lot of fruits and vegetables, it is said that by the complex action of various antioxidants, vitamins, and minerals contained in abundance, it regulates cholesterol levels and helps to expand blood vessels, thereby improving blood circulation. In addition, blue-green fish and nuts, which are high in omega-3 fatty acids, also help prevent inflammation inside the blood vessels and help stabilize the heartbeat. In addition, whole grains, legumes, garlic, onion, and olive oil are known to be excellent in controlling blood pressure and reducing triglyceride levels, so it is desirable to consume them in a balanced way.
4. No smoking
Cigarettes contain about 4000 harmful chemicals such as nicotine, benzopyrene, and phenol. When you smoke, several chemicals enter your body, which can increase your heart rate, which can cause problems with your normal heart rate, which in turn increases your LDL cholesterol and triglyceride levels. In addition, by reducing the amount of oxygen supplied to the heart, it weakens the heart tissue, increasing the risk of various heart diseases such as arrhythmias, angina pectoris, and myocardial infarction. Therefore, it is important to make an effort to quit smoking for heart health management.
5. Controlling the amount of alcohol consumed
Drinking habits, such as excessive drinking and binge drinking, can also be a threat to worsening heart health. Drinking large amounts of alcohol increases the amount of metabolites that break down alcohol in the body, which increases cardiac output and increases blood pressure due to constriction of blood vessels. In particular, the habit of excessive drinking causes the destruction of myocardial cells, including high blood pressure, which increases the likelihood of various related diseases. Therefore, it is recommended to properly control the amount of drinking and improve the habit of drinking excessively and binge drinking.
6. Stress Control
Stress, which is said to be the root of all diseases by disrupting mental and physical balance and stability, is also known as the main culprit for deteriorating heart health. Excessive stress increases the hormones harmful to the heart and increases the fat content in the blood. Also, stress increases your heart rate, blood pressure, and oxygen consumption by the heart, which increases your risk of developing heart disease in the long run. Therefore, it is recommended to maintain management habits that appropriately relieve stress through favorite hobbies, leisure activities, and meditation.