How to Maintain a Healthy Heart

Being busy often makes us ignore the condition of our body’s health. In fact, when we carry out various activities, our body organs also work hard to carry out their duties. The heart is a very vital organ in the body, and this organ works non-stop to pump and circulate blood throughout the body. Therefore, heart problems can be fatal and lead to death. Data from the World Health Organization (WHO) states that heart disease and other cardiovascular disorders are the main cause of global death for 17.9 million people every year.

Many people think that heart disease only attacks the elderly. However, this is not entirely true because this disease can also be experienced by people aged 35-64 years who live an unhealthy lifestyle. According to the CDC, heart problems at a young age can occur due to risk factors such as high blood pressure, cholesterol and smoking habits.

Maintaining heart condition is the same as maintaining our survival. Therefore, it is important to know how to maintain heart health effectively so that we can live in peace and realize our dreams for ourselves and our families.

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So, what is the best way to maintain heart health?

1. Move a lot

Sitting too long can actually have a negative impact on our heart health. Researchers associate long daily sitting times with an increased risk of cardiovascular disease and diabetes. This is a problem especially for those of us who work behind a desk every day.

One way we can do this is to increase physical activity with regular exercise. Health experts recommend that exercise should be done for a minimum of 30 minutes for 5 consecutive days, or 150 minutes/week. This exercise can include aerobic activities such as walking, jogging, cycling or swimming. By doing it regularly, our heart health will be better maintained.

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2. Healthy Diet

Many people are intimidated when discussing a healthy diet because they think it is difficult to do. In fact, a healthy diet has quite simple rules. According to the American Heart Association, the rule of thumb for a healthy diet is to equate the calories we consume with the calories we consume. For example, if the food and drinks we consume total 2,000 calories a day, then the activity we do must be at least equal to that amount.

Apart from controlling calories, our diet must also be adjusted. For example, by increasing consumption of fruit and vegetables, and reducing processed foods that are high in sodium, sugar and saturated fat.

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3. Stop smoking

Smoking not only harms the lungs, but also affects our heart health. The chemical content of cigarette smoke makes blood thicker and forms plaque which causes coronary heart disease. This can be seen from the increased risk of heart disease experienced by smokers, which is 2 to 4 times higher than non-smokers.

Apart from that, smoking can also harm the people around us who indirectly inhale the smoke. Quoted from John Hopkins Medicine, smoking can cause ear infections, asthma and sudden death in toddlers. Therefore, if you want a healthy heart, then quitting smoking is one of the best ways.

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4. Maintain healthy teeth and mouth

Dental and oral health conditions can affect the condition of our heart. According to an article published by Harvard Medical School, the bacteria that cause gingivitis and periodontitis can spread to blood vessels in the body and cause inflammation or clots. This blockage then leads to a heart attack or stroke .

Routinely brushing your teeth and flossing is one way to maintain oral and heart health. Cleaning tartar or scaling can also prevent tooth and gum infections, so that we can avoid the threat of a heart attack or stroke .

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After understanding what you can do to maintain heart health, now is the time to start new habits by implementing these tips. Maintaining heart health is about a long-term healthy lifestyle . Therefore, it is not impossible for us to make this happen instantly. The key is to start with small things done gradually and consistently. With this consistency, we will get great benefits in the future.

If you want to maintain your health more optimally, critical illness insurance could be the solution. Because by having insurance, we can be better prepared to face life’s risks, especially those related to health problems.

Manulife Indonesia provides MiUltimate Critical Care as critical illness insurance which provides protection against 50 types of critical illnesses, including heart disease. There is no need to worry about the savings funds being drained, because there is a final insurance benefit of 160% of the premium paid and also a death benefit, so that our family’s financial condition remains protected.

These are some things that can be done as a way to maintain heart health and provide extra protection to avoid various critical illnesses while protecting our families.