07 June 2025

How to Maintain Heart Health

According to the report from the Ministry of Health of the Republic of Indonesia, heart disease is the second leading cause of death in Indonesia after stroke.

Many people think that this disease affects older age, but an unhealthy lifestyle can cause this disease to occur at a young age. So, how should we maintain heart health?

1. Maintain oral health
   In severe oral diseases, bacteria and fungi can enter the bloodstream and cause inflammation in the blood vessels around the heart. Therefore, the easiest way to maintain heart health is by taking care of your mouth. Brush your teeth twice a day regularly.

2. Limit salt intake
   Salty and savory foods are delicious, but excessive consumption can lead to high blood pressure (hypertension), which is a risk factor for heart disease. When our blood pressure is high, the heart works harder to pump blood, which can negatively affect heart health. The recommended daily sodium intake for people aged 19-49 is 1500 mg. We can reduce salt intake by limiting the use of salt when cooking.

3. Get enough sleep
   If we often stay up late or have a habit of staying awake, our body's biological clock will be disrupted. This condition causes increased blood pressure and inflammation, which can raise the risk of heart disease.

4. Avoid sitting for too long
   Sitting for extended periods can lead to blood clotting, which can worsen blood circulation in the body. If we need to sit for long periods, don’t forget to stretch regularly.

5. Quit smoking and avoid secondhand smoke
   Smoking harms health, including heart health. This is because cigarettes contain chemicals that promote plaque formation in the arteries of the heart. This plaque can build up over time and block blood flow, leading to heart disease.

6. Eat more vegetables and fruits
   Vegetables and fruits are rich in vitamins and minerals essential for our body. These foods also contain antioxidants that can prevent inflammation, are high in fiber, and low in calories.

7. Limit fatty foods
   Fats are necessary for our body as an energy reserve and help absorb nutrients from food. However, not all fats are good for health. Saturated fats should be limited in our diet.

8. Exercise regularly
   There are various types of exercises that are good for heart health, such as running, cycling, swimming, jogging, or heart exercises. Aim to exercise at least 30 minutes a day.

9. Manage stress properly
   Many people turn to alcohol, smoking, or overeating to cope with stress. However, these actions actually reduce heart health.

Therefore, we need to know how to manage stress. There are various ways to manage stress, such as exercising, practicing breathing techniques and meditation, or engaging in activities we enjoy. If stress remains unresolved, don’t hesitate to consult a psychologist.

Reviewed by: dr. Innosensius Ibnu Ishwara, M.K.K.

Source: Ministry of Health' Health Article

Photo: freepik.com