Top 5 Best Tips To Keep Your Heart Healthy As You Get Old


The heart is only a relatively small organ, about the size of a fist, but it is the most powerful “muscular” organ in your body, responsible for keeping you healthy every day, every minute, every second.

The heart is an important organ with a regular pumping function to push blood and oxygen along the arteries to the lungs and the whole body, and at the same time remove wastes such as CO2 from the blood stream; but the heart is also susceptible to a number of diseases such as cardiovascular disease, stroke; It is the most common and leading cause of death worldwide, claiming the lives of 17.9 million people globally each year.

The more alarming fact is that half of all cardiovascular disease cases occur in Asia; and age is the main risk factor for the development of cardiovascular diseases, as we age, the incidence of cardiovascular diseases increases. In addition, the proportion of adults with heart failure in developed countries increased from 1-2% to more than 10% in those 70 years of age and older, and 80% of people who died of heart disease were 65 years of age or older.

In a study conducted by the National University of Singapore Heart Institute (NUHCS) and the National Heart Institute Singapore (NHCS), it was also found that Asians develop heart failure about 10 years compared to Westerners. The average age of heart failure of patients from the Philippines is 54 years old, the earliest compared to other countries in Asia (Indonesia – 56 years old; Taiwan – 63 years old; Korea – 63 years old; Japan – 56 years old; 65 years old; Hong Kong – 68 years old). Meanwhile, the average age of heart failure of patients in Europe is 71 years old.

Tips for Heart Health and Healthy Aging

Given the survey statistics above, it’s more important than ever to start taking care of your heart, especially if you’re in your 40s or older.

Here are 5 great tips to get you started on this journey for a healthier life now and in the future.

Tip #1: Understand your health risks

The key to maintaining a healthy heart is knowing your health indicators. Make arrangements for regular check-ups. And you should schedule a comprehensive health check-up at least once a year, or visit a health clinic for a quick check-up and assessment of your health from time to time when necessary.

It is important to note that high blood pressure is the number one risk factor for cardiovascular disease, however high blood pressure is considered a “silent killer” because it has no specific signs or symptoms. for advance warning. Therefore, regular blood pressure checks are essential. If not diagnosed early and not treated promptly, it can put you at increased risk of various types of heart disease and stroke.

Tip #2: Reduce, avoid and eliminate unhealthy habits

Reducing or giving up smoking is the best thing you can do to protect your heart, and the good news is: if you stop smoking, your risk of cardiovascular disease will drop dramatically. Because smoking can damage the lining of the arteries, leading to fatty deposits (plaque formation) that narrow the arteries. Some people may experience chest pain also known as angina, as a warning, but many people only learn about this narrowing of the artery during a heart attack or stroke.

Think of giving up smoking as a habit that needs changing to get rid of! Throw away cigarettes, lighters, and ashtrays, and make room for nicotine-containing alternatives. Giving up this unhealthy habit will bring more health benefits to your body than you think.

Tip #3: Maintain a heart-healthy diet

Based on Herbalife Nutrition’s Global Nutrition Philosophy, the energy supplied to the body should be in the following proportions: 40% from carbohydrates, 30% from protein and 30% from healthy fats. Add 25 grams of fiber per day and drink enough water – about eight glasses of water a day.

To further support heart health, eat a healthier diet that includes fresh fruits, vegetables, dried fruits, nuts and seeds for a boost of vitamins and minerals. daily. In particular, foods like fatty fish (salmon, mackerel and tuna), flaxseeds, walnuts, pumpkin seeds, and soybeans are foods high in good fats (omega-3 fatty acids), may help reduce the risk of cardiovascular disease. Not only is fish a great substitute for foods like beef (a meat high in saturated fat), but it also provides omega-3s that help support a healthy cardiovascular system by helping to improve cardiovascular health. lower cholesterol and triglyceride levels.

Tip #4: Help your heart pump blood well

The benefits of regular exercise and physical activity are more than just helping with weight management, losing weight, or staying in shape. Not only will exercise help improve the overall health of the body, but also helps the blood vessels to relax and dilate, allowing blood to flow more efficiently, bringing nutrients to and nourishing the heart well. than. This will help stimulate the production of nitric oxide in the body, which controls, regulates and protects the cardiovascular system, and we have a healthier heart.

To start living a healthy, active lifestyle, get at least 30 minutes of moderate-intensity physical activity each day. If you’re having a hard time getting there, try planning short, narrow walks at work, in the parking lot when commuting from the office, or moving around at your desk. Avoid sitting in one place all day.

Tip #5: Reduce your stress levels

While science has not found a clear direct link between your high stress levels and your odds of cardiovascular disease, stress can pose risks to your heart health.

Being stressed can make you have higher blood pressure, or make you overeat, exercise less, or smoke more than usual. Prolonged stress can also cause your body to produce higher levels of stress hormones like adrenaline and cortisol, increasing your risk of having a heart attack.

For the health benefits, take time out to relax and engage in physical activities you enjoy. People with lower stress levels tend to exercise and eat better, both of which are important for keeping a healthy heart.

At the end of the day, adopting a healthy and active lifestyle will help you prevent heart disease in the long run. If you haven’t started yet, start now and perhaps incorporate one or more of the tips above into your daily life to keep your heart working properly now and in the future. .

One thing is for sure: your heart will thank you for taking care of it as you get older!

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