Everyone wants to have a healthy heart, but heart disease is often sudden attack. Fortunately, there are some simple ways of daily habits that can protect the heart.
Here are 17 habits bad for the heart and how to avoid :
“Exercise is carried out later not able to offset how much time is spent sitting,” said Harmony R. Reynolds, MD, director of the Cardiovascular Clinical Research Center at NYU Langone Medical Center, New York City.
dr. Reynolds suggested for the occasional walk in the office and standing while talking on the phone.
“People who harbored of stress are in great danger, studies have shown the benefits of laughter and social support. It would be helpful if someone can meet and discuss the problem at hand,” said dr. Reynolds.
Snoring can be a sign of more serious symptoms of the disease, namely obstructive sleep apnea. This disorder is characterized by impaired breathing during sleep that can cause blood pressure to rise dramatically.
People who are overweight or obese at high risk for sleep apnea, but sometimes people can also experience slim.
“If you snore and frequently wake up feeling tired, consult with your doctor. There is an easy way to diagnose sleep apnea,” says Robert Ostfeld, MD, professor of clinical medicine at Montefiore Medical Center, in New York City.
4. Not flossing
“It is not known how the mechanism, but there is a strong link between gum disease and heart disease,” said Dr.. Ostfeld.
If not clean between teeth with floss, bacteria and fibers that attach to the dental plaque accumulates over time and can cause gum disease.
Bacteria can trigger inflammation in the body. Inflammation will trigger arterial wall thickening. So treat gum disease can improve blood vessel function.
Sometimes the people around can feel intrusive and annoying. However, strengthening relationships with people who really liked beneficial to health. People with strong ties to family, friends, and society in general tend to live healthier longer.
6. Exercising to get bored and then quit
“I see so many people in their 40s and 50s doing exercise with good intentions, self-mutilation, and then stop working out together,” says Judith S. Hochman, MD, director of the Cardiovascular Clinical Research Center at NYU Langone Medical Center.
Exercise wise is a slow and steady. Even more important is to have a commitment to exercise regularly.
7. Drinking too much alcohol
Research shows small amounts of alcohol may be good for the heart. Unfortunately, too much is dangerous.
Excess alcohol consumption is associated with the risk of high blood pressure, high blood fat levels, and heart failure. In addition, tanmbahan calories can cause weight gain and threatens heart health.
8. Too much to eat
Being overweight is a major risk factor for heart disease. Try to eat less, avoid eating a lot and replace sugary drinks with water.
It would be better if it reduces the carbohydrate-containing foods high in calories and be careful of foods labeled ‘low fat’ which is often high in calories.
9. Consider themselves not at risk
Heart disease such as stroke and heart failure took more casualties than other diseases such as cancer. High blood pressure, cholesterol, diabetes, overweight, and smoking is a risk factor that must always be considered.
10. Eating red meat
Red meat contains saturated fat. There is research evidence that confirms that processed meats such as bacon and hot dogs increased the risk of heart disease and stomach cancer.
Ideally, only less than 10% of the intake of foods derived from animals and animal products. If you can not stop eating red meat, you should eat a small piece of red meat and limit your intake.
“Eat steak several times a month does not matter. Iyang be a problem if eaten three times a day,” said Dr.. Hochman.
11. Procrastinator for health check
Perikasalah with a doctorate to know the levels of sugar, cholesterol, and blood pressure. If all high-risk patients to maintain the disease a “silent killer” such as heart disease, stroke, and diabetes.
Increased risk of hypertension in adults in their mid 50s to around 90%, even in people who have never had previous health problems.
12. Smoked or lived with smokers
“Smoking is a total disaster for your heart,” said Dr.. Ostfeld.
Smoking increases the risk of blood clots that can block blood flow to the heart and contribute to cause the buildup of plaque in arteries.
Some 46,000 non-smokers who live with smokers die from heart disease each year because of secondhand smoke.
13. Stopping or changing medications
The pill is not fun, there sampingnyan effects, and is very easy for people to forget the drugs, especially if he feels fine.
“High blood pressure is called the ‘silent killer’ because the patient does not feel it. Feeling fine is not justification to stop taking the medicine,” said Dr.. Ostfeld.
There are 30 types of medication for high blood pressure, so there are many options if one drug is not effective, he said. Hochman.
Plant foods contained in fruits and vegetables, nuts, grains, low-fat dairy, protein, and avoid ‘junk food’.
Research has found that people who ate more than five servings of fruits and vegetables every day have an increased risk of heart disease and stroke about 20% lower than people who eat fruits and vegetables less than three servings per day.
15. Ignoring the symptoms of heart disease
If you usually climb the three flights of stairs without a problem, but a sudden shortage of breath or feeling of pressure in the chest after climbing the stairs, it’s time to call the doctor.
Never assume that because the body is weak. The faster the treatment, the less likely permanent damage to the heart muscle.
16. Snacking on salty foods
The more salt consumed, the higher the blood pressure. High blood pressure is one of the major risk factor for stroke, kidney failure, and heart attacks.
“Stay away from junk food packaging, read the sodium content on food labels. Turn to consume fruits, vegetables, and nuts,” said Dr.. Ostfeld.
A good intake of sodium is below 2,300 milligrams per day. If you have high blood pressure or older than 50 years, reduce to only 1,500 milligrams per day.
17. Eating calories without nutrition
Foods rich in sugars, fats, and oils do contain calories, but few contain nutrients that can be used by the body. Research has shown that eating lots of calories menagndung not increase the risk of obesity and diabetes.
Eat foods rich in nutrients such as vegetables, fruits, grains, seafood, eggs, beans, peas, and fresh grains. Lean meats, poultry, and fat-free milk and low fat is a good choice too.