When we talk about heart health, we still picture an older, often unhealthy-looking person. But studies show that in Asian communities, heart-related problems are developing at a younger age, sometimes silently, even in people who appear healthy. The pressures of modern life, changing diets, increased stress, and sedentary lifestyles—combined with health indicators that are often overlooked—are silently impacting our overall health, especially our heart health.
Understanding how your cardiovascular system works is a great first step toward better heart health. The human heart, though small (about the size of your fist), is an incredible muscle that powers your entire body. Each beat delivers oxygen-rich blood to every organ, tissue, and cell, while removing waste products like carbon dioxide from your body.
Here, let's learn about five (05) good cardiovascular habits that can help protect and enhance your cardiovascular health:
1. Healthy diet for a healthy heart
• A heart-healthy diet involves making some conscious changes every day, and the following simple approaches can help:
• Prioritize whole foods: Incorporate fruits, vegetables, whole grains, and nuts to get your daily dose of vitamins, minerals, phytonutrients, and fiber to support your heart health.
• Choose healthy fats: Try to consume a variety of heart-healthy oils such as olive oil, flaxseed oil, peanut oil, avocado oil, walnut oil. Fatty fish (salmon, mackerel, and tuna), flaxseeds, walnuts, pumpkin seeds, and soybeans are full of omega-3 fatty acids, which may reduce the risk of heart health problems. Avoid trans fats and saturated fats.
• Limit sugar and salt: Obesity and diabetes are significant risk factors for heart disease, and high sugar consumption is a major cause of both. Being careful with the salt in your diet is also an important factor in preventing high blood pressure, which can increase your risk of heart disease. The right combination of spices and herbs in cooking can help reduce the need to add salt to food.
2. Small changes make a big impact
• Staying physically active helps control your weight, keeps you looking fit, and also improves your overall health. Physical activity improves circulation and heart health. Exercise can help relax and widen your blood vessels, which increases blood flow through your body, nourishing your heart. In particular, physical activity helps your body produce nitric oxide – a molecule essential for optimal cardiovascular function. Aim for at least 30 minutes of moderate physical activity, such as walking, running, cycling, or swimming, every day, or take a short walk during your busy workday.
• Getting enough sleep is important for heart health. That's right, as adults, we need 7-9 hours of rest and recovery!
3. Cut back for a healthier heart!
• Smoking is a major cause of heart disease because it can damage the lining of your arteries and cause fatty deposits to build up, narrowing them. Even secondhand smoke can increase your risk of stroke by up to 30%. E-cigarettes also increase your risk of heart disease, so people who use e-cigarettes to try to quit smoking may want to reconsider.
The good news, however, is that quitting smoking can significantly reduce your risk of heart disease.
• Cut back on alcohol. Drinking too much alcohol can negatively impact your heart health, increasing your risk of high blood pressure and obesity. In social settings, simple tips like drinking water between drinks, drinking low-calorie non-alcoholic beverages, drinking sugar-free drinks, or even just drinking from smaller glasses can help cut back.
4. Stress is inevitable, but how you handle it matters.
Studies show that stress is more likely to cause heart disease, as it affects blood pressure and cholesterol levels. Chronic stress can also lead to unhealthy habits like overeating or smoking and increase stress hormones like cortisol – thus increasing the risk of heart disease.
Make time for activities that help you relax—whether it’s yoga, meditation, deep breathing exercises, or simply doing things you enjoy. Managing stress isn’t just good for your mind—it’s also a powerful way to protect your heart and keep your body in balance. Mindfulness practices have been shown to reduce stress, improve sleep, lower blood pressure, and reduce the risk of heart disease.
5. Track key metrics
Keeping track of your health markers is one of the smartest ways to protect your heart. Regular checkups are important; check your blood pressure, cholesterol, and blood sugar. Annual checkups can help prevent unpleasant surprises.
Technological devices such as smartwatches and fitness trackers can act as powerful allies in monitoring real-time parameters such as heart rate, blood pressure, blood sugar, activity time, sleep quality. These data points can then be used by healthcare professionals to analyze and monitor cardiovascular health, especially for those at high risk.
In today's fast-paced world, taking these simple steps toward a healthier lifestyle can make a meaningful difference for your heart. Whether you're just starting out or building beneficial habits, every positive change counts.
So take the first step today! Whether it's adjusting your diet, pace, or approach, even the smallest change today can lead to a healthier future.
Source: https://bvhttdl.gov.vn/30-phut-hoat-dong-the-chat-thay-doi-nho-mang-den-tac-dong-manh-me-20250717112249244.htm
Comment (0)