Good Health

6 Ways to Take Care of Heart Health

Heart Health

The heart is a vital muscular organ in the human body because its job is to supply blood throughout the body through the circulatory system. Therefore we need to maintain good heart health. The heart is located in the middle mediastinum in humans and anatomically consists of three layers of the heart (endocardium, myocardium, and epicardium) and is separated into four chambers. The innermost layer (endocardium) and connective tissue make up the four valves of the heart. However, there are some simple things you can do to keep your heart healthy.


style="text-align: justify;">Improve Diet and Nutrition

Diet modification is very important for heart health. The American Heart Association recommends the DASH (Dietary Approaches to Stop Hypertension) diet, which includes fruits, vegetables, whole grains, fish, non-tropical vegetable oils, low-fat dairy products, skinless poultry, nuts, and legumes. .

Regular Exercise

Regular exercise (30 minutes of moderate intensity) can provide many benefits for the heart. Exercise can include aerobic exercise such as swimming, riding a bicycle, doing yard work, hiking, and jumping rope.

The benefits of regular exercise include better exercise tolerance, lower blood pressure, lower LDL and total cholesterol levels, increase HDL cholesterol levels, and improve insulin sensitivity.

Maintain a Healthy Weight

People who are overweight or obese are much more likely to develop heart disease than those of a healthy weight. If we belong to this high-risk group, healthy weight management through a nutritious diet and regular exercise is an important step to reduce cardiovascular risk. The goal is to keep your body mass index (BMI) under 25.

Monitor Lipid Levels

Regular follow-up with a primary care physician to monitor lipid levels can ensure lipid levels are within the reference range and prompt treatment when needed.

Manage Stress

Cortisol is regulated by the adrenal glands during periods of stress. Managing stress levels can help keep cortisol levels low and can contribute to heart health.

Have Regular Health Checks

If you are already under the care of a cardiologist, it is advisable to do regular follow-up to better control the disease.