Apply Easy Ways to Reduce Heart Disease Risk

Apply Easy Ways to Reduce Heart Disease Risk – Currently, there are more and more types of diseases that are lurking in our health, including heart disease. The heart is a vital organ that plays a role in circulating blood to all parts of the body. Therefore, it is important to maintain a healthy heart so that its function runs optimally. This can be done through healthy lifestyle settings, such as maintaining a healthy diet and doing regular physical activity.

The World Health Organization (WHO) states, heart disease topped the list of causes of death in the world in 2020. Apart from being caused by unhealthy habits, a recent study found that the disease can also be passed down through genes. To reduce the risk, do this if there is a family history of heart disease.

Apply Easy Ways to Reduce Heart Disease Risk
1. Adequate and quality sleep
Some people have difficulty managing their sleep at night. This is because they feel more active so they can work effectively mannygeller when it gets dark. Not infrequently, this habit ends up cutting sleep time.

Lack of sleep and quality like this has a negative impact, especially for heart health. A study published in the Journal of The American College of Cardiology in 2019 surprisingly reported that the risk of heart disease increased by 20 percent in participants who slept less than 6 to 9 hours a day.

Therefore, try to get into the habit of going to bed before 23:00. A study in the European Heart Journal – Digital Health in 2021 found that people who sleep between 10 p.m. and 11 p.m. have a lower risk of developing heart disease.

2. Consumption of foods high in omega-3
Not all fats are harmful to the body. Omega-3 is one type of fatty acid that actually brings benefits to the health of the body, especially the heart. These nutrients play a role in reducing cholesterol levels in the walls of blood vessels so that blood flow can be smoother.

Regular consumption of omega-3s is also known to reduce a person’s risk for heart disease. This is evidenced by a study published in Circular Research in 2019. These nutrients are found in fish and seafood, seeds, nuts, and vegetable oils.

In fact, people with heart disease who eat two servings of fish a week have a lower risk of heart attack. These findings are mentioned through a study in JAMA Internal Medicine in 2021.

3. Exercise regularly
Lack of physical activity has been known as a factor that increases the risk of heart disease. Therefore, the World Health Organization (WHO) recommends doing physical activity for at least 30 minutes a day.

If you’re not used to exercise, you can start by walking 5,000 steps a day or climbing stairs instead of elevators and escalators. Also increase physical activity by doing homework.