Hello dear Steemingzen members, how are you? I hope you are all well and always in God's protection. On this occasion allow me to post my first post in the Steeming Community. The theme that I will discuss here is: Bad Habits That Can Damage the Heart.

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Everyone certainly wants to continue to have a healthy heart. But in reality, cases of heart disease are still a scourge in a number of countries. The good news is that a few simple daily habits can make a big difference in preventing this vital organ from occurring.

The following are bad habits that can damage the heart and how to avoid them:

1. Watching television

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According to what I read from Health, sitting for long hours can increase the risk of heart attack and stroke, even if you exercise regularly. "Intermittent (short-tempo) exercise doesn't keep up with the time you sit," says Harmony R. Reynolds, MD, associate director of the Center for Clinical Cardiovascular Research at NYU Langone Medical Center, in New York City.

Why is that so? The reason is, lack of movement can affect fat and blood sugar levels. Dr. Reynolds suggests taking regular walks. If you have to work in a chair for long periods of time, then try to take time out periodically to stand up and walk around your work area.

2. Let hatred and depression run out of control

Are you feeling stressed, resentful, or depressed? Know that conditions like this can burden your heart. While everyone feels this way sometimes, the way you handle these emotions can affect your heart health.

Research has shown that laughter benefits and social support." said Dr. Reynolds. He also believes that talking to family, closest friends, or a psychologist can be very helpful in dealing with stress, hate problems, or depression.

3. Ignore snoring

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More than a minor annoyance, snoring can be a sign of something more serious, such as obstructive sleep apnea. Disorders characterized by disturbed breathing during sleep can cause blood pressure to rise significantly.

Sleep apnea is known to be a condition that can increase the risk of heart disease. Even so, people with thin bodies can still experience it.

If you snore and often wake up feeling tired, you should talk to your doctor immediately. Because there are several easy ways that doctors can suggest to help you control sleep apnea.

4. Not flossing

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If you don't floss (floss your teeth), sticky plaque and bacterial fibers can build up over time.

This condition in turn can lead to gum disease. The reason is that these bacteria can trigger inflammation in the body. said Dr. Ostfeld, "Inflammation promotes all aspects of atherosclerosis". On the other hand, treating gum disease will improve blood vessel function.

5. Withdraw from the outside world

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Withdrawing from the outside world is normal on some days, other humans can seem annoying or outside situations can feel so disgusting that they make us want to isolate ourselves.

Everyone really needs some alone time. However, it's a good idea to still reach out to other people and stay on good terms whenever we can.

People with stronger relationships with family, friends, and society in general tend to live longer and healthier lives.

6. Excessive exercise

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Regular exercise with high intensity can be harmful to the body, because it increases the risk of developing cardiotoxicity. Cardiotoxicity is a condition when there is damage to the heart muscle due to the release of chemical compounds that cause the heart to no longer be able to pump blood throughout the body.

In addition, excessive exercise can also cause arrhythmias or heart rhythm disturbances.

Advice from Judith S. Hochman, MD that everyone when exercising must act wisely by understanding the capabilities of their respective bodies.

7. Excessive alcohol consumption

Research has shown that consuming too much alcohol can be harmful to health.

Excessive alcohol consumption has been linked to a higher risk of developing high blood pressure (hypertension), high blood lipid levels, and heart failure. In addition, the extra calories from alcohol can also lead to weight gain, and a threat to heart health.

8. Overeating

Being overweight is the main factor of the risk of heart disease. When you have a condition like this, then try to eat less, avoid portions that are too large, and replace sugary drinks with water.

Dr, Reynolds and Dr, Hochman advised me to reduce portion sizes for high-calorie carbohydrates (think pasta and processed breads) and also pay attention to foods labeled "low fat" which are often high in calories.

9. Assuming no risk of cardiovascular disease

Cardiovascular diseases including stroke, heart disease, and heart failure take more lives in some countries than any other disease, including cancer.

So my advice is, don't assume that you are not at risk of developing this health problem. Hypertension, high cholesterol, diabetes, being overweight and smoking are all risk factors that must be considered.

10. Often consumption of red meat

For the sake of health, it is best now to think of red meat as an occasional menu item rather than a daily meal. This is because red meat is rich in saturated fat and there is also evidence that processed meats, such as bacon and hot dogs, can increase the risk of cardiovascular disease and colorectal cancer.

As a measure, ideally you should not eat animal foods or animal products more than 10 percent of your diet. "People should know that if you want steak a few times a month, that's okay. The problem is if you regularly eat steak three times a day," said Dr. Hochman.

11. Rarely check health

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Rarely check your health so you don't know what your real blood pressure is, your blood sugar level, and your blood cholesterol level. Conditions like this can certainly harm you.

If blood pressure, cholesterol levels, and blood sugar increase, then you are at risk of developing silent killers such as heart disease, stroke, and diabetes. So my advice is that you should check with your doctor regularly, so you can be sure about your health condition.

12. Stopping or skipping medication.

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Taking medicine is not fun. But drugs can also have side effects. This can happen if you feel fine.

"High blood pressure is called the silent killer because you don't feel it. Saying that you feel fine is not a justification for stopping taking medication for this condition." said Dr. Ostfeld.

13. Rarely eat fruits and vegetables

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said Dr. Ostfeld, the most heart-healthy diet is a plant-based diet. That means you need to regularly eat fruits and vegetables, nuts, seeds, low-fat dairy, protein, and minimize fast food.

Research has found that people who eat more than 5 servings of fruits and vegetables a day have about a 20 percent lower risk of heart disease and stroke compared to people who eat less than three servings per day.

14. Ignoring physical symptoms

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If you usually climb 3 stairs without any problems, but you suddenly feel short of breath or chest pressure after doing so, then you should immediately contact a doctor. Never assume it happened because you are not fit.

The sooner you get treatment, the less likely you are to have permanent damage to your heart muscle.

15. Excessive salt consumption

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The more salt you consume, the more likely you are to develop high blood pressure. High blood pressure is known as a major risk factor for stroke, kidney failure, and heart attack.

Advice from Dr. Ostfeld, stay away from junk food. Read the sodium content label on the packaging to control your salt intake. Most of us should keep our sodium intake under 2,300 milligrams a day.

If you have high blood pressure or are over 50 years old, then I recommend reducing your sodium intake to 1,500 milligrams per day.

16. Eat empty calories

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Foods high in sugar, fat, and oil can provide calories without many of the nutrients your body can use. Research has shown that a diet full of empty calories can increase the risk of obesity and diabetes. So, look for nutrient-dense foods like vegetables, fruits, seafood, eggs, and nuts.

Lean meats and poultry, along with fat-free and low-fat dairy can also be good choices.

17. Smoking or living with smokers.

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Know that it doesn't matter how long you've been smoking. Quitting will be good for your heart.

According to Health Grades, even just the occasional cigarette can harm almost every organ of your body, including your heart.

The chemicals in cigarettes can impair the functioning of your cardiovascular system, increasing the risk of atherosclerosis. Atherosclerosis is a disease in which a waxy substance called plaque builds up in your arteries, causing them to narrow and harden. It is known to cause coronary heart disease which often ends in heart attack and death.

This is all I can say in my first post. Hopefully it can be useful for all friends. See you again in the next post and thank you...

My best regards to:
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