World Heart Day falls on September 29th. In this special moment, it's good for us to remember the importance of maintaining a healthy body to avoid the risk of cardiovascular disease.
Sequis's Senior Manager Health Claim Dr. Joseph Fransiscus reminds us of things that can be done to maintain the health of your body. Anything? Check out the details here.
1. Control regularly
With what? do a blood test to find out the levels of sodium, potassium, albumin and creatinine.
"Blood tests to check your levels of sodium, potassium, albumin and creatinine is one of the things I recommend to detect early heart disease. Abnormal levels can indicate problems with organs such as the kidneys and liver, signs of heart failure. Blood tests can also measure your cholesterol levels which affect heart health, "said Dr. Yosef.
2. Routine exercise
Sports is a preventive form of cardiovascular disease, as many as three to five times a week with a duration of about 60 minutes (1 hour) is recommended by Dr. Yosef. We recommend that you do not choose sports that are too heavy to be used as regular exercise. Because in competitive sports heart patients can trigger an increase in blood pressure.
"Exercise has a tolerance limit. If you have been exposed to heart disease then you should avoid competitive sports such as futsal, basketball, tennis and the like. In heart patients should be directed, measured and low impact sports such as yoga, pilates, bicycles, healthy walking and swimming. "Exercise that can trigger the release of endorphins is the best exercise for heart disease. Of course, for its intensity, it is also adjusted to each other's abilities," he explained.
3. Pay attention to diet
A diet that is more fiber with more fiber and vegetable protein than carbohydrates and fats is recommended by Dr. Yosef. Don't forget to reduce the use of salt, sugar and drink mineral water for at least 3 liters a day.
Fasting meals once a week is also recommended by doctor Yosef to give the chance to clean the natural stomach and intestine and be able to process food better.
4. Avoid smoking
Dr. Bambang Dwi Putra, SpJP, from Harapan Kita Central Hospital explained that this phenomenon occurred due to various factors. Heart disease can be caused by many things besides cholesterol, one of which is cigarettes.
"This is related to lifestyle. Smoking is the largest population, the middle to lower class," said Dr. Bambang in the World Heart Day Commemoration at the Ministry of Health.
Cigarettes in various studies have been found to contribute to heart disease because they make blood vessels narrow. When the narrowed blood vessel is blocked, a heart attack occurs.
Another thing that can also make the middle-lower class vulnerable to heart disease according to Dr. Bambang is psychological pressure due to economic burden. When a person experiences prolonged stress, he will be more susceptible to hypertension which also contributes to heart disease.
"Psychological stress. The economic burden makes stress so rich in vicious circles. It must be broken down," continued Dr. Bambang.
5. Avoid Spicy Food
Dr. Bambang Dwi Putra, SpJP, from Harapan Kita Heart Center Hospital also added that there was an indirect risk of this spicy food for heart health. Often food is processed using excess salt and oil which can worsen a person's risk factor for heart disease.
The spicy food must be usually greasy, fried. So one of them (increase-red) cholesterol. The salt content also (increases) high blood pressure, "continued Dr. Bambanh.
In conclusion, cholesterol and high blood pressure are two risk factors for heart disease that need to be watched out for lovers of spicy food.