How to Lower Your Heart Disease Risk, According to Doctors

Heart disease remains the leading cause of death worldwide, including in Indonesia. While genetics play a role, doctors emphasize that lifestyle choices are the most significant factor in preventing cardiovascular problems. According to pafikutaikab.org The good news is, there are practical steps everyone can take to reduce the risk.
1. Adopt a Heart-Healthy Diet
Doctors recommend focusing on foods rich in fiber, vitamins, and healthy fats. A balanced diet should include:
- Fruits and vegetables
- Whole grains
- Lean protein, such as fish or skinless poultry
- Healthy fats from nuts, seeds, and olive oil
Limiting processed foods, sugary drinks, and excessive salt is equally important to maintain healthy blood pressure and cholesterol levels.
2. Stay Physically Active
Regular exercise helps strengthen the heart and improve blood circulation. Experts suggest at least 150 minutes of moderate activity per week, such as brisk walking, cycling, or swimming. Even daily activities like climbing stairs or gardening can make a difference.
3. Manage Stress
Chronic stress can increase blood pressure and trigger unhealthy habits such as overeating or smoking. Doctors advise practicing relaxation techniques like meditation, deep breathing, or yoga to help maintain emotional well-being.
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4. Quit Smoking and Limit Alcohol
Smoking significantly damages blood vessels and accelerates heart disease. Meanwhile, excessive alcohol intake can raise blood pressure and contribute to obesity. Quitting smoking and moderating alcohol are considered essential steps toward heart health.
5. Monitor Blood Pressure and Cholesterol
Routine health checks are crucial. High blood pressure and cholesterol often develop without obvious symptoms but can silently harm the heart over time. Regular check-ups allow early intervention before complications arise.
6. Get Enough Sleep
Poor sleep has been linked to an increased risk of heart disease. Adults are advised to aim for 7–8 hours of quality sleep each night to support overall cardiovascular health.