5 Habits a day

Cardiovascular disease is a disease related to the heart and blood vessels. In the world, cardiovascular disease and stroke are the main causes of death, with a death rate of about 17.3 million people each year. In fact, this figure is expected to increase until 2030. Meanwhile in Indonesia, in 2013, the prevalence of coronary heart disease was 0.5% and the prevalence of sac failure was 0.13%.

Seeing this fact, it is not surprising that the government has made various efforts to increase public awareness in maintaining heart health. And the good news is that to maintain a healthy heart, you can start with a few simple steps, one of which is consistently living a healthy lifestyle.

Here are some bad habits for your heart health and how to avoid them.

1. Too long watching television

Currently, there are various kinds of entertainment on television; whether in the form of soap operas, FTV, comedy, or music. As a result, it is not surprising if you like to sit for long in front of the television just to watch your favorite shows. But what you need to know is that sitting for hours in front of the television can increase the risk of heart attack and stroke. In fact, according to a Japanese study, sitting too long while watching TV can increase the risk of death from blood clots in the lungs.

This happens because as long as you watch television, you tend to stay in the same position, which is sitting, without any other activity, and this causes your blood circulation to be disturbed. In addition, the lack of movement can affect the levels of fat and sugar in the body.

Therefore, if you like to sit for a long time in front of the television, it's a good idea to take some simple steps to prevent blood clots in the lungs, heart disease, or stroke, such as the following: after an hour or more of sitting watching TV, you must stand up to stretch the muscles, one of which is by taking a walk.

2. Eat too much

One of the main risk factors for heart disease is being overweight or obese. According to a study presented at American Heart Association Scientific Sessions in 2000, eating too much can increase the risk of heart attack fourfold, within two hours of eating.

This can happen because without you knowing it, eating too much can increase your heart rate and blood pressure. This increase in blood pressure can increase oxygen demand and create additional strain on the heart. In addition, high blood pressure can break down cholesterol plaques on artery walls, triggering the formation of clots that can block blood vessels that can trigger a heart attack or stroke.

Therefore, try not to overeat - that is, eat when you are hungry and stop before you are really full.

3. Smoking

It is clear that smoking is not good for your health, including for your heart health. Smoking increases blood clotting, which can block blood flow to the heart thereby contributing to plaque buildup in the arteries. In addition, studies have shown that smoking is an important risk factor for stroke because inhalation of secondhand smoke can produce several damaging effects on the cerebrovascular system.

Therefore, one way to prevent heart disease and stroke is to stop smoking.

4. Rarely eat fruits and vegetables

Even though fruits and vegetables are delicious foods to eat, not everyone likes them. In fact, a study has found that people who eat more than five servings of fruit and vegetables a day have an estimated 20% lower risk of heart disease and stroke than people who eat fewer than three servings per day. The reason is because fruits and vegetables contain vitamins, minerals and low-calorie fiber which can help you control your weight and blood pressure.

Therefore, try to like and consume fruits and vegetables for your better heart health.

5. Often eat salty snacks

Salty foods are often appetizing and addicting, including junk food. Whereas consumption of excess salty foods can increase your blood pressure, which is a major risk factor for stroke, kidney failure and heart attack. Therefore, you must watch your sodium intake per day. Most of us should keep sodium intake below 2,300 milligrams per day, or 1,500 milligrams for those who have high blood pressure.