5 Healthy Lifestyle Tips to Prevent Blockage of Heart Artery

8 hours ago 3

TEMPO.CO, Jakarta - Heart disease remains a serious threat to global public health, including in Indonesia. One of the main contributing factors is the blockage of blood vessels, which inhibits the flow of oxygen and nutrients to the heart. This condition can progress and eventually trigger a life-threatening heart attack.

Unhealthy lifestyles such as lack of exercise, consumption of high-fat foods, and smoking are the main triggers for vascular disorders. Therefore, prevention efforts need to be carried out early through the adoption of a healthy lifestyle. Here are several habits proven to effectively maintain heart health and prevent artery blockage.

1. Daily Physical Activity

Regular physical activity every day has been proven to lower the risk of heart disease. In addition to maintaining an ideal body weight, daily activities also play a role in reducing the likelihood of various medical conditions that can burden the heart, such as hypertension, high cholesterol, and type 2 diabetes.

Quoted from Mayo Clinic, for individuals not accustomed to exercising, it is recommended to start gradually to achieve the following duration recommendations:

150 minutes per week for moderate-intensity aerobic activities, such as brisk walking.
75 minutes per week for high-intensity aerobic activities, such as running.
Strength training at least twice a week.

Even short durations of physical activity can have benefits for heart health. Daily activities such as gardening, house cleaning, climbing stairs, or walking with pets are also beneficial. Although not done intensively, increasing the duration, intensity, and frequency of physical activity will produce more optimal results.

2. Healthy Eating Patterns

Adopting a healthy eating pattern can protect heart health, stabilize blood pressure, improve cholesterol levels, and reduce the risk of type 2 diabetes.

Here is a list of healthy foods for the heart:

Vegetables and fruits.
Nuts and legumes.
Lean meats and fish.
Low-fat or fat-free dairy products.
Whole grains.
Healthy fats, such as those found in olive oil and avocados.

Conversely, the consumption of a number of the following foods should be limited:

High-sodium foods.
Added sugars and sweetened beverages.
Processed carbohydrates.
Alcohol.
Highly processed foods, such as processed meats.
Saturated fats found in red meat, full-fat dairy products, palm oil, and coconut oil.
Trans fats commonly found in fast food, packaged snacks, and baked goods.

3. Maintaining a Healthy Weight

Maintaining a healthy weight range is an important step in preventing heart disease. Medical professionals, such as general practitioners or nurse practitioners, can provide an assessment of the ideal body weight based on height and body posture. In addition, body mass index (BMI) can be calculated independently through online services as an initial reference.

4. Quitting Smoking

Smoking is known to be a major risk factor in the development of atherosclerosis, narrowing of blood vessels due to the buildup of fatty plaques. This condition is directly related to an increased risk of coronary heart disease.

Research reported by National Health Service shows that the success rate of quitting smoking increases up to threefold when done with the support of professional medical services and the use of smoking cessation therapy, such as nicotine patches or special gum.

5. Taking Medications as Prescribed

Centers for Disease Control and Prevention states that regular use of medication as directed by medical professionals is crucial in controlling high cholesterol, high blood pressure, and diabetes-three conditions that play a major role in causing blockages in the heart's blood vessels.

If there is any confusion regarding dosage or side effects, it is important to promptly consult a doctor, nurse, or pharmacist. Stopping medication use without medical supervision can worsen the condition and hasten damage to your heart artery.

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