In Indonesia and even globally, heart disease is among the leading causes of mortality. Numerous factors, including inheritance or genetics, age, and gender, can contribute to the development of this condition.

There are still a number of ways to avoid other risk factors that can lead to heart disease, even though it is impossible to avoid them.

Anyone who is in good health, those who are at high risk of heart disease, or those who already have heart disease and want to prevent a recurrence can all benefit from taking this preventive action.

How to Prevent Heart Disease

Heart is an organ in the human body whose role is to pump blood throughout the body. Furthermore, the body will get oxygen to carry out body functions properly.

Therefore, keeping your heart healthy is crucial. Otherwise, a number of heart conditions, including atherosclerosis, arrhythmia, and heart attacks.

Maintaining a healthy lifestyle can help prevent heart disease. This is due to the fact that leading a healthy lifestyle can maintain normal blood pressure, cholesterol, and blood sugar levels.

You can lower your risk of heart attacks and other cardiac conditions in this way.

1. Maintain a Healthy Diet

One way to prevent heart disease is to have a healthy diet. Having a healthy diet can help protect the heart, maintain blood pressure and cholesterol levels, and reduce the risk of type 2 diabetes.

There are various foods that can help maintain heart health and prevent disease recurrence. For example,

• Vegetables, such as spinach, kale, bok choy, carrots, sweet potatoes, bell peppers, tomatoes, broccoli, lettuce, and asparagus, contain vitamins C and E, potassium, folate, fiber, and calcium
• One way to prevent heart disease is to have a healthy diet. Having a healthy diet can help protect the heart, maintain blood pressure and cholesterol levels, and reduce the risk of type 2 diabetes..
• Fruits, such as oranges, melons, papaya, and groups of berries (blueberries, raspberries, and strawberries),.
• Fish contain omega 3, such as salmon, tuna, mackerel, or milkfish.
• Nuts are high in omega 3. For example, walnuts, almonds, and soybeans.
• Seeds, such as flax seeds, contain omega-3 fatty acids, fiber, and phytoestrogens to improve heart health. Then, chia seeds are also high in omega 3, as well as protein.
• Foods that contain healthy fats, such as avocado and olive oil.
• Oatmeal.
• Dark chocolate.

2. Limit Highly Processed Food

Apart from consuming healthy foods, it is important for you to limit the consumption of certain foods and drinks as a measure to prevent heart disease. For example:

• Foods high in salt.
• Foods and drinks contain high levels of sugar.
• Fast food.
• Fried food.
• High-fat foods.
• Processed foods.

3. Avoid Smoking

Even if you are not a smoker, avoid cigarette smoke from other passive smokers. This is because the chemicals in cigarettes can damage the heart and blood vessels. 

Cigarette smoke can reduce internal oxygen levels, thereby increasing blood pressure and heart rate. This happens because your heart has to work harder to supply enough oxygen to the body and brain.

According to the World Health Organization (WHO), quitting smoking can significantly lower a person's risk of heart attacks and strokes.

4. Regular Exercise

Regular daily exercise can also reduce the risk of heart disease. This can improve heart and lung health while maintaining normal cholesterol and blood pressure levels.

Therefore, you can exercise for at least 30 minutes every day. You are advised to maintain heart health by walking, jogging, swimming, cycling, or practicing yoga.

5. Maintain Healthy Weight

Maintaining a healthy weight through a healthy diet and physical activity can help reduce the risk of heart disease.

One way to maintain ideal body weight is by not overeating. Excessive eating can trigger heart attacks in heart disease patients.

This can happen because food releases many hormones into the bloodstream, which can increase heart rate, blood clots, and blood pressure. This can also make the heart work harder and trigger blockages, causing heart attacks and strokes.

6. Manage Stress Well

Continuous stress can increase blood pressure and the risk of other heart diseases. Not to mention that some people deal with stress in unhealthy ways. For example, overeating, drinking alcoholic beverages, or smoking.

Therefore, the best way to prevent heart disease is to manage your emotions smartly. This action can be exercise, relaxation exercises, meditation, yoga, or deep breathing techniques.

If stress becomes increasingly bothersome, immediately undergo a medical examination. Ongoing stress may be related to mental health conditions such as anxiety disorders and depression.

The condition is also associated with risk factors for heart disease, including high blood pressure and reduced blood flow to the heart. So, if you experience depression or anxiety, it is important to get treatment.

7. Get Enough Sleep

You are advised to be disciplined about going to bed and waking up at the same time every day. People who don't get enough sleep have a higher risk of obesity, high blood pressure, heart attacks, diabetes, and depression.

8. Heart Checkup and Screening

High blood pressure and high cholesterol levels can disrupt the function of the heart and blood vessels. However, if you don't get checked for this condition, you likely won't know whether you have it or not.

Routine screening tests can tell you what your blood pressure and cholesterol levels are and what actions you need to take.

Starting at the age of 18, blood pressure should be measured at least once every two years. It checks for high blood pressure as a risk factor for heart disease and stroke.

If you are between 18 and 39 years old and have risk factors for high blood pressure, you will likely be screened once a year. People aged 40 and over also need to have a blood pressure test every year.

At The Sanur, we believe that well-being is the most essential thing to restore your body, mind, and soul.

Therefore, our flagship cardiology center at The Sanur is committed to prioritizing your heart health by offering comprehensive heart examinations and care.

Our services include preventative care, early detection, diagnosis, and treatment of various cardiovascular diseases with unmatched expertise and the latest medical technology right in the heart of Bali.

Contact our experts at The Sanur now!