Heart disease remains the leading cause of death worldwide, including in Indonesia. The good news? Up to 80% of heart attacks and strokes can be prevented with a healthy lifestyle. If you’re 40 or older, now is the perfect time to start protecting your heart. Here are 10 proven tips to keep your heart strong and healthy.
1. Exercise at Least 150 Minutes Per Week
The World Health Organization recommends at least 150 minutes of moderate-intensity exercise (brisk walking, cycling, swimming) or 75 minutes of high-intensity exercise every week.
2. Maintain a Healthy Weight
Excess weight increases the risk of high blood pressure and type 2 diabetes two major enemies of heart health.
3. Limit Salt to No More Than 5 Grams Per Day
Most people consume 2–3 times the recommended amount of salt. Start reading nutrition labels and reduce processed foods.
4. Eat at Least 5 Portions of Fruits and Vegetables Daily
Consuming 400+ grams of fruits and vegetables every day can reduce heart disease risk by up to 30%.
5. Limit Added Sugar to Less Than 25 Grams Per Day
Sugary drinks and snacks are major contributors to obesity and diabetes.
6. Quit Smoking Immediately
Your risk of heart attack drops by 50% just one year after quitting smoking.
7. Manage Stress Effectively
Chronic stress raises cortisol levels, which can lead to high blood pressure. Try meditation, yoga, deep breathing, or a relaxing walk in nature.
8. Sleep 7–9 Hours Every Night
Poor sleep is linked to obesity, diabetes, and hypertension all risk factors for heart disease.
9. Get Regular Heart Check-Ups
Starting at age 40, schedule an annual health screening: blood pressure, cholesterol, blood sugar, and ECG if recommended by your doctor.
10. Choose Healthy Fats
Replace fried foods with heart-friendly options like salmon, avocado, nuts, seeds, and olive oil.
By consistently applying these 10 heart health tips, you can reduce your risk of heart disease by up to 80%. Start with one small change today your heart will thank you for years to come!
