From Heart To Heart: How To Take Care of Your Heart

Heart is the organ in the body that is responsible for the circulation of blood and transportation of nutrients to all parts of the body 1. Another function of heart including protect the body from infection1, help to maintain the body temperature and also maintain fluid balance within the body2. Thus, heart is consider as one of the most important organs of the body because even small dysfunctions may cause drastic changes or effects in the human body system.2

Image shown, location of the main important organ that function to pump blood through the circulatory system all throughout the body.

Ways you can do to keep your heart health:

• Stay active and keep your weight healthy

 If you’re overweight, you tend to have a risk of high cholesterol and blood pressure than usual 3. As the result, it can affect your heart condition. According to World Health Organization (WHO), adults age between 18–64 years old should do at least 150 minutes of moderate-intensity physical activity throughout the week or do at least 75 minutes of vigorous-intensity physical activity throughout the week. Moreover, aerobic activity should be done at least 10 minutes of duration. The Picture below show the list of exercise of moderate and vigorous- aerobic physical activity.

• Eat less salt and reduce oily food

A high consumption of salt can lead to high blood pressure, which increase the chance of developing heart disease. The maximum daily intake of salt for adult is not more than 6g and aim for  food that contain 1.5g of salt or 0.6g sodium per 100g whenever possible 4. Next, most oils are made up of a combination of monounsaturated, polyunsaturated, and saturated fats. Choosing ones that are low in saturated fatty acids (SFA) and high in unsaturated fats can help to lower cholesterol levels5. Example of heart-healthy oil such as grapeseed oil, avocado oil and olive oil5.

Consume low intake of salt to maintain normal blood pressure.

• Eat more fish

Oily fish contain high level of Omega-3- fatty acids which can reduce your cholesterol level as well as reduced your blood pressure and risk of developing blood clot 4. Example of fish contain high level omega 3- fatty acids can be shown as below:

Image shows fish that is rich of Omega 3

• Manage your cholesterol level

High level of cholesterol can also cause coronary heart disease. If the cholesterol is too high it can build up in your wall of your arteries. Continuous consumption of food which high in cholesterol will lead to plague (hardening of cholesterol in your arteries) which called atherosclerosis. Later, the arteries will become narrowed; and the blood flow become slow.  In the end, reduced blood flow can result in chest pain or heart attack if blood vessel blocked  completely7. So, you need to maintain your cholesterol level which is for normal total cholesterol level should below than 5.2 md/dl.

References

1. News Medical Net (n.d). Structure and Function of the Heart. https://www.news-medical.net/health/Structure-and-Function-of-the-Heart.aspx
2. Patient Direct. Anatomy and Physiological Major Function of the Cardiovascular System. https://www.ptdirect.com/training-design/anatomy-and-physiology/major-functions-of-the-cardiovascular-system-2013-a-closer-look
3. News Medical Net. Structure and Function of Heart. https://www.news-medical.net/health/Structure-and-Function-of-the-Heart.aspx
4. Lloyd Pharmacy. 10 Healthy Ways to Take Care of Heart. http://blog.lloydspharmacy.com/health/10-ways-take-care-heart-health/
5. Garavaglia J, Markoski MM, Oliveira A, Marcadenti A. Grape seed oil compounds: biological and chemical actions for health. Nutr Metab Insights. 2016;9:59-64. doi:10.4137/NMI.S32910
6. World Health Organization 2010; Global recommendations on physical      activity for health.
7. WebMD (n.d). Cholesterol  Management  Guide. https://www.webmd.com/cholesterol-management/guide/diseases-linked-high-                  cholesterol