8 Kebiasaan Baik Menurut Para Ahli Agar Jantung Sehat

8 Kebiasaan Baik Menurut Para Ahli Agar Jantung Sehat
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Penyakit kardiovaskular adalah sekelompok penyakit yang memengaruhi jantung dan pembuluh darah. Penyakit-penyakit ini termasuk salah satu penyebab utama kematian di seluruh dunia. Stroke dan penyakit jantung koroner menjadi salah satu penyakit kardiovaskular yang memengaruhi jantung dan pembuluh darah.

Risiko Anda terkena penyakit tersebut meningkat apabila Anda:

  • Merokok
  • Kelebihan berat badan
  • Makan dengan pola tidak sehat
  • Kurang aktivitas fisik
  • Mengonsumsi minuman beralkohol
  • Memiliki tekanan darah tinggi
  • Diabetes
  • Memiliki riwayat keluarga dengan penyakit kardiovaskular
  • Berusia lanjut

Agar terhindar dari risiko penyakit kardiovaskular, Anda disarankan untuk memiliki kebiasaan hidup sehat. Kebiasaan hidup sehat seperti apa yang dapat menghindarkan dari risiko penyakit kardiovaskular?

 

Kebiasaan Baik Agar Jantung Sehat

American Heart Association mengemukakan 8 strategi untuk jantung yang sehat, di antaranya:

Pola makan sehat

Memiliki pola makan sehat dapat membantu mengurangi risiko penyakit kardiovaskular, diabetes, obesitas dan sejumlah masalah kesehatan lainnya. Demi jantung yang sehat Anda perlu memprioritaskan whole food (bahan pangan alami) yang belum diproses atau minim proses seperti misalnya buah-buahan, sayuran segar, biji-bijian utuh, dan sumber protein alami seperti daging tanpa lemak, ikan dan kacang-kacangan.

 

Aktif bergerak

AHA merekomendasikan aktivitas fisik berat orang dewasa selama 75-150 menit per minggu, sedangkan anak-anak harus memiliki waktu aktif setidaknya 60 menit setiap hari termasuk bermain dan aktivitas terstruktur.

Banyak jenis aktivitas fisik untuk orang dewasa yang bisa dipilih termasuk jalan cepat, berlari, bersepeda, berenang atau angkat beban. Sedangkan anak-anak dapat aktif bermain dengan melakukan kegiatan seperti bersepeda, bermain bola, dan aktivitas yang melibatkan gerakan fisik. 

 

Berhenti merokok

Nikotin dan zat-zat berbahaya lain di dalam rokok sangat merugikan dan dapat menjadi faktor risiko munculnya berbagai penyakit di kemudian hari seperti penyakit jantung, kanker, penyakit paru, serta masalah kesehatan lain. Rokok menyebabkan kerusakan pada pembuluh darah dan meningkatkan risiko pembekuan darah, yang dapat menyebabkan serangan jantung.

Untuk meningkatkan kesehatan secara keseluruhan dan mengurangi risiko penyakit jantung, Anda disarankan untuk berhenti merokok. Cari bantuan profesional apabila Anda kesulitan untuk berhenti merokok.

Baca Juga: Ini Bahaya Asap Rokok bagi Perokok Pasif, Bahkan Sejak 5 Menit Terpapar Asap

 

Tidur yang cukup

Tidur yang cukup juga menjadi aspek penting dari kesehatan fisik dan mental yang baik. Kebutuhan tidur bisa berbeda-beda antara individu dan berdasarkan usia. Sebagian besar orang dewasa membutuhkan 7-9 jam tidur setiap malam, sedangkan anak-anak membutuhkan waktu tidur lebih lama.

 

Mengelola berat badan

Mengelola berat badan agar berada dalam rentang normal menjadi salah satu kunci menjaga kesehatan jantung dan mencegah berbagai masalah kesehatan terkait obesitas. Anda bisa memanfaatkan perhitungan Indeks Massa Tubuh (IMT/BMI) sebagai indikator kasar dan evaluasi risiko kesehatan terkait berat badan.

 

Mengelola kadar kolesterol

Kolesterol adalah lemak yang ditemukan dalam darah. LDL (low density lipoprotein) disebut juga "kolesterol jahat", dan HDL (high density lipoprotein) disebut juga "kolesterol baik". Dengan menjaga kadar LDL tetap rendah dan HDL tetap tinggi maka Anda bisa membantu menurunkan risiko penyakit jantung.

 

Mengelola kadar gula darah

Menjalani tes HbA1c dan kadar gula darah secara rutin membantu Anda dalam memantau gula darah Anda. Mengelola gula darah sangat penting terutama bagi prediabetes dan diabetes. Kadar gula darah yang terlalu tinggi dalam jangka panjang dapat menyebabkan komplikasi kesehatan seperti penyakit jantung, gangguan ginjal, masalah mata dan kerusakan saraf.

Baca Juga: Gejala yang Dirasakan Bila Kadar Gula Darah Tinggi

 

Mengelola tekanan darah

Langkah selanjutnya adalah mengelola tekanan darah. Tekanan darah normal bisa bervariasi antarindividu, umumnya tekanan darah normal kurang dari 120/80 mmHg. Anda perlu waspada dengan hipertensi jika sudah berulang-kali memiliki tekanan darah sebagai berikut:

  • Prehipertensi, tekanan darah di antara 120-139/80-89 mm Hg
  • Hipertensi tahap 1, tekanan darah di antara 140-159/ 90-99 mm Hg
  • Hipertensi tahap 2, tekanan darah di antara 160/100 mm Hg atau lebih tinggi

Apabila Anda memiliki riwayat keluarga dengan masalah kardiovaskular, tidak ada salahnya untuk berkonsultasi mengenai pola hidup sehat yang perlu dijalani. Anda juga perlu mendapatkan pemantauan kadar gula darah, kadar kolesterol serta tekanan darah rutin.

Apakah Anda memiliki pertanyaan seputar kesehatan jantung atau gejala kesehatan lainnya? Manfaatkan layanan konsultasi kesehatan daring dengan mengunduh aplikasi Ai Care melalui App Store atau Play Store.

 

Mau tahu tips dan trik kesehatan, pertolongan pertama, dan home remedies lainnya? Cek di sini, ya!

 

 

Writer : Agatha Writer
Editor :
  • dr Hanifa Rahma
Last Updated : Rabu, 13 September 2023 | 07:37
Tags : kesehatan jantung Pola Hidup Sehat penyakit kardiovaskular penyakit pembuluh darah

American Heart Association. Life’s Essential 8 comprises two major areas:
Health Behaviors and Health Factors. Available from: https://www.heart.org/en/healthy-living/healthy-lifestyle/lifes-essential-8 

Cleveland Clinic (2022). Cardiovascular Disease. Available from: https://my.clevelandclinic.org/health/diseases/21493-cardiovascular-disease 

Rachael Ajmera, MD, RD and Heather Hobbs (2023). 17 Incredibly Heart-Healthy Foods. Available from: https://www.healthline.com/nutrition/heart-healthy-foods 

CDC (2022). How much physical activity do adults need?. Available from: https://www.cdc.gov/physicalactivity/basics/adults/index.htm 

National Heart, Lung, and Blood Institute (2022). How Smoking Affects the Heart and Blood Vessels. Available from: https://www.nhlbi.nih.gov/health/heart/smoking 

Danielle Pachecho (2023). Why Do We Need Sleep?. Available from: https://www.sleepfoundation.org/how-sleep-works/why-do-we-need-sleep 

NHS UK (2023). BMI healthy weight calculator. Available from: https://www.nhs.uk/live-well/healthy-weight/bmi-calculator/ 

Mayo Clinic (2023). Diabetes. Available from: https://www.mayoclinic.org/diseases-conditions/diabetes/diagnosis-treatment/drc-20371451 

National Institute on Aging (2022). High Blood Pressure and Older Adults. Available from: https://www.nia.nih.gov/health/high-blood-pressure-and-older-adults 

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      • vendor/laravel/framework/src/Illuminate/Routing/Route.php:205
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      • 1: []
      • 2: 
      • 3: updated
      • 4: 7964
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      • 6: updated
      • 7: 2025-04-12 01:24:38
      • 8: 2025-04-12 01:24:38
      Backtrace
      • vendor/spatie/laravel-activitylog/src/ActivityLogger.php:174
      • vendor/spatie/laravel-activitylog/src/Traits/LogsActivity.php:88
      • app/Http/Controllers/WebController.php:779
      • vendor/laravel/framework/src/Illuminate/Routing/Controller.php:54
      • vendor/laravel/framework/src/Illuminate/Routing/ControllerDispatcher.php:43
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      Hints
      • Use SELECT * only if you need all columns from table
      • LIMIT without ORDER BY causes non-deterministic results, depending on the query execution plan
      Backtrace
      • view::web.v2.single-post-healthpedia:37
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • article-popular.blade.php#8aicare_prod_new10.27msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 1495 and `categories`.`deleted_at` is null
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      • 0: 1495
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • article-popular.blade.php#8aicare_prod_new6.59msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 833 and `categories`.`deleted_at` is null
      Bindings
      • 0: 833
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
      • Use SELECT * only if you need all columns from table
      • LIMIT without ORDER BY causes non-deterministic results, depending on the query execution plan
      Backtrace
      • view::web.v2.partials.article-popular:11
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
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      Hints
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      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Backtrace
      • view::web.v2.partials.article-popular:8
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      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
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      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Bindings
      • 0: 10157
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.related-article:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Hints
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      Backtrace
      • view::web.v2.partials.related-article:8
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      Hints
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
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      Backtrace
      • view::web.v2.partials.related-article:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Backtrace
      • view::layouts.v2.web_layout:547
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      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      • Use SELECT * only if you need all columns from table
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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