Tips-tips Kesihatan Jantung:- (since that all of you are studying Biology in english, maybe it's easier to understand these in English Language. Feel free to ask if there're anything you don't understand)
Learn how to eat a healthy heart diet. All of the food you eat effects the health of your heart. Learn which foods are heart smart and try to include them as a regular part of your diet. You may refer to the food pyramid. No matter which eating plan you follow, the following guidelines are recommended:
- Total fat intake should be less than 30 percent of total calories daily.
- Saturated fatty acid intake should be less than 10 percent of total calories daily.
- Polyunsaturated fatty acid intake should be no more that 10 percent of total calories daily.
- Monounsaturated fatty acids make up the rest of total fat intake, about 10 to 15 percent of total calories daily.
- Cholesterol intake should be no more than 300 milligrams per day.
- Sodium intake should be no more than 3000 milligrams per day.
- Beware of chemicals in your food like caffeine, MSG, and other food additives.
Keep your heart clean. The human heart's job is to pump nutrient-rich blood throughout your body. If you smoke, take drugs, or drink alcohol excessively, you are giving your heart extra work. How do you feel when you have too much work to do? Your heart cannot handle too much extra work over a long period of time. Over time, the health of your heart will suffer.
Scientists have proven that smoking doubles your risk of having a heart attack and doubles, triples, or quadruples your risk of sudden cardiac death. Each year, over 300,000 Americans die of smoking-related heart disease. So, don't smoke. If you do, quit. The sooner you quit, the sooner your risk will start to decline. There is hope. Former smokers can completely lower their risk of sudden cardiac death within ten years of quitting.
Everyday Heart Health Tips:-
If you're not convinced about the need to develop an exercise program for your life, you can at least try following some of these tips in your everyday routine. Take advantage of any opportunity for exercise. Try some today.
Take the stairs instead of an elevator or escalator at school or the mall. Just start with one flight. Soon, you'll be ready for two.
Park your car at the far end of the parking lot. The short walk to and from the store or school helps your heart.
If you ride a bus or subway, get off a stop before your destination. Walk the rest of the way.
If you can, spend a few minutes of your lunch break taking a stroll around the campus grounds. It should help you stay awake after lunch.
Think of housework as an extra chance to exercise. Vacuuming briskly can be a real workout.
Mowing the lawn, pulling weeds, and raking leaves are chores that can be done yourself as a chance to exercise.
If you have a family, schedule an after-dinner walk. Make it quality time.(you should plan on this.. :-)
Thus, by doing all of the recommended tasks-controlling diet, keeping the heart clean and exercising, you can prevent yourselves from having cardiovascular disease or heart-related disease-atherosclerosis, Coronary Artery Disease [CAD], heart attack and many more.
**ALL the informations above are taken from these website. It's interesting to explore!**