3 Healthy Habits For Your Heart

Health Care
Wednesday, August 24, 2022


Heart Disease is the number 1 killer in Malaysia. Your heart. The centre of it all. Probably the most hard-working organ in the body, it’s responsible for pumping oxygenated blood throughout the body and maintaining your blood pressure. 

Here are 3 healthy habits for your heart. 

1. Take Omega-3 Supplements 

Omega 3 is found in fish and fish oil. It is an unsaturated fatty acid that has numerous benefits for your heart. One study even showed it can reduce heart attacks by 8%

Omega 3’s may benefit you by: 

  • Decreasing bad cholesterol (like triglyceride) 
  • Lowering blood pressure by a little 
  • Increase good cholesterol (like HDL) 

Choosing the right omega-fatty acid supplement is important too. Look for one with higher EPA and DHA levels for greater benefit. For diet, try to aim for 2 servings of fish a week to get adequate protection.  

Always talk to your doctor before starting a high dosage Omega-3 Supplement. 

2. Skip Salt 

As the food in the world is increasingly becoming more processed. The amount of trans fat, salt, sugars and saturated fat has increased in our diet. All these, contributes to high blood pressure.  

Try to aim at reducing your salt intake to less than 5 grams per day. Try these steps to reduce your salt intake:  

  • Not using salt when preparing food 
  • Not adding salt to your finished meal 
  • Eat less salty snacks 
  • Pay attention to the sodium (salt) nutritional label of foods  

3. Stop Smoking 

Smoking is a major cause of heart problems in adults. But how does it harm your heart? 

The burnt chemicals and tar in inhaled cigarette smoke travels through your blood when you smoke. As it travels your blood vessel, it causes damage and inflammation, leading to cholesterol buildup in your arteries. This restricts your blood flow and increases your risk of heart attack.  

Cigarette smokers are 2 to 4 times more likely to get heart disease than nonsmokers. But by stopping 1 year of smoking, your risk of heart problem reduces by half. So, stop smoking! 

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