Enjoying healthy food and exercising regularly are indeed the keys to keeping your heart healthy. But who would have thought that there are trivial habits that we usually do that can ruin all of these efforts?
According to the Cleveland Clinic, a heart attack occurs when blood flow to the heart muscle is blocked. Blockage of the heart arteries is the main cause.
7 Trivial Habits That Trigger Heart Attacks
Among the various causes, experts say that lifestyle plays a big role in determining our heart health. Some habits can cause and trigger heart disease, while others can help reduce the risk or keep it healthy.
So, don't let trivial habits ruin your efforts. Stay consistent with the right lifestyle and keep your heart healthy!
Here are some common habits that can increase the risk of heart attack that we need to be aware of:
1. Sitting Too Much
An international study involving a survey of more than 100,000 respondents in 21 countries found that the risk of premature death and heart disease increases in individuals who sit for six to eight hours a day. According to the EVERYDAY HEALTH report, the risk can increase by 12 to 13 percent. In fact, the risk can jump to 20 percent for those who sit for more than eight hours each day, as reported in the journal JAMA Cardiology.
To reduce this risk, the American Heart Association (AHA) recommends doing vigorous-intensity walking activities for at least 150 minutes per week. In addition, doing moderate exercise for half an hour up to five times a week can also provide protection for your heart.
Maintaining heart health is important and should not be ignored. By following the recommendations of the AHA, you can reduce your chances of getting heart disease and extend your life. Stay active, avoid a lifestyle that spends a lot of time sitting, and maintain a balanced diet. Heart health is the greatest wealth that we must take care of well.
2. Loneliness
Based on research published in 2022 in the Journal of the American Heart Association, social isolation and loneliness can increase the risk of heart attack, stroke, or even death from both by up to 30 percent. Researchers have found that isolation and loneliness have increased during the COVID-19 pandemic, especially among young people aged 18 to 25, older adults, women, and low-income individuals.
To reduce these negative impacts, it is recommended to keep interacting with others, even if only through social media or online. It is also important to create an environment that supports a healthy lifestyle, because a positive environment can have a positive influence on daily life.
Awareness of the risks of loneliness and social isolation should be a primary concern for all of us, especially in the midst of the pandemic situation that has hit. Social support and positive interactions are very important in maintaining mental and physical health, as well as reducing the risk of heart disease and stroke. Let's maintain good relationships with the people around us, even in difficult conditions like now. Let's stay connected and support each other for a healthier and happier life.
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3. Lack of sleep
The heart works hard throughout the day, keeping the cardiovascular system running smoothly. However, without enough sleep, this vital organ does not get the rest it needs. During sleep, our heart rate and blood pressure undergo complex changes, adjusting to different sleep phases.
According to a recent study published in the Journal of the American Heart Association in October 2022, adequate and quality sleep is important for maintaining heart health. Poor sleep and sleep disorders can increase the risk of obesity, hypertension, and diabetes. Another analysis showed that people who sleep less than the recommended amount have a 48 percent higher risk of developing or dying from coronary heart disease, and a 15 percent higher risk of stroke.
Therefore, it is important for us to prioritize adequate and quality sleep as part of our efforts to maintain our heart health. The evaluation of a person's cardiovascular health status must also take into account their sleep patterns. By maintaining good sleep patterns, we can reduce the risk of heart disease and improve overall health.
4. Bad Diet
A diet that contains a lot of processed foods with unhealthy fats, sodium, refined carbohydrates, and added sugars is not good for heart health. This can cause Atherosclerosis, which is the main cause of heart disease. Therefore, it is important for us to pay attention to the types of food consumed regularly.
As a preventive measure, it is advisable to limit the consumption of foods such as baked goods, chips, and processed meats. Instead, focus more on fresh and natural foods such as fruits, vegetables, whole grains, vegetable proteins, and healthy fats from avocados, nuts, and fatty fish.
In addition, it is also important to pay attention to how food is processed. It is better to choose healthy cooking techniques, such as boiling, steaming, or frying with a little oil. Avoid using too much salt and sugar in cooking.
5. Smoking
Smoking and consuming tobacco are two major risk factors that can cause heart disease. The chemicals contained in tobacco can damage blood vessels, reduce oxygen levels in the blood, and increase blood pressure. All of these impacts can contribute to cardiovascular problems and increase the risk of heart disease.
To prevent heart disease, it is very important to avoid cigarettes and tobacco. Quitting smoking and not consuming tobacco is a very important step to improve your heart health. In addition, adopting a healthy lifestyle such as implementing a balanced diet, exercising regularly, and managing stress can also help maintain your heart health.
Always remember that heart health is a valuable asset that must be maintained properly. By avoiding cigarettes and tobacco and living a healthy lifestyle, you can reduce your risk of heart disease and improve your overall quality of life.
6. Stress
Chronic stress has the potential to harm a person's heart health. When exposed to stress, the body will release hormones that can increase a person's blood pressure and heart rate temporarily. However, if this stress lasts for a long time, it can cause high blood pressure and inflammation, which ultimately increases the risk of heart disease.
To prevent the negative impact of stress on heart health, it is important for us to learn to identify existing stress triggers. By recognizing these stress triggers, we can find effective ways to manage them. One way that can be done is by prioritizing self-care, such as exercising regularly, practicing breathing, and spending time with loved ones.
By implementing these steps, it is hoped that we can reduce the level of stress experienced and maintain optimal heart health. Always remember, maintaining our mental and emotional health is just as important as maintaining physical health.
7. Lazy to Do Routine Health Checks
Heart disease and other cardiovascular problems can arise without us realizing it if we do not pay attention to the warning signs that appear. Identifying these warning symptoms is a very important task for doctors. Although the risk of heart disease may not be thought of in our 20s or 30s, regular visits to the doctor are very important to check the risk and prevent possible negative impacts in the future.
It is important to realize that risk factors such as hypertension, obesity, smoking, and unhealthy diet can increase the chances of developing heart disease. By consulting a doctor regularly, we can better understand our health condition and take the necessary precautions.
It is also important to remember that prevention is better than cure. By implementing a healthy lifestyle, such as exercising regularly, maintaining a balanced diet, and avoiding smoking, we can reduce the risk of developing heart disease and ensure optimal heart health.
So, don't wait until symptoms appear to take action. Be proactive in maintaining your heart health by consulting your doctor regularly and taking necessary preventive measures. Your heart health deserves to be well-maintained for your well-being and happiness in life.