Quoted from the page pafikutaikab.org Heart disease remains one of the leading causes of death worldwide, but doctors emphasize that prevention is possible with simple lifestyle changes. By adopting healthy daily habits, individuals can significantly reduce their risk and maintain long-term heart health.
Here are 10 easy doctor-recommended habits to keep your heart strong:
1. Stay Physically Active
Doctors recommend at least 30 minutes of moderate exercise, such as brisk walking, cycling, or swimming, five days a week. Regular activity helps maintain healthy blood pressure and cholesterol levels.
2. Eat a Balanced Diet
Incorporate more fruits, vegetables, whole grains, and lean proteins into your meals. Limiting processed foods, excess sugar, and saturated fats is crucial to prevent plaque buildup in the arteries.
3. Control Portion Sizes
Eating too much, even of healthy foods, can lead to weight gain. Doctors advise practicing portion control to maintain a healthy body mass index (BMI).
4. Quit Smoking
Smoking is one of the biggest risk factors for heart disease. Quitting, regardless of age, improves circulation and lowers the risk of heart attack within just a year.
5. Limit Alcohol Intake
Moderate alcohol consumption is advised — up to one drink per day for women and two for men. Excessive intake can raise blood pressure and damage the heart muscle.
6. Manage Stress Levels
Chronic stress can lead to unhealthy behaviors such as overeating and smoking. Doctors suggest stress management techniques like meditation, yoga, or even simple breathing exercises.
7. Get Regular Sleep
Quality sleep supports overall cardiovascular health. Adults are advised to aim for 7–8 hours per night. Poor sleep patterns can contribute to obesity, hypertension, and diabetes — all risk factors for heart disease.
8. Monitor Blood Pressure and Cholesterol
Regular health check-ups are vital. High blood pressure and cholesterol often go unnoticed without symptoms, yet they can silently damage the heart.
9. Stay Hydrated
Adequate water intake helps maintain proper circulation and overall body function. Doctors suggest at least 6–8 glasses of water daily, depending on activity levels and climate.
10. Maintain a Healthy Weight
Obesity increases the risk of heart disease, diabetes, and stroke. A combination of balanced diet and exercise is the most effective way to achieve and sustain a healthy weight.
Doctor’s Note
“Heart health is not about drastic changes,” said a cardiologist in Jakarta. “It’s about consistent, simple habits that anyone can start today. Even small adjustments, when maintained over time, can have a big impact.”
