Nowadays, the problem with the cardiovascular system is most widespread in the whole world. The number of heart diseases increases every year. And sadly, such diseases are becoming younger and younger.
Despite this, there are many ways to combat such a serious ailment. And first of all, you must conform to the right way of life.
Here are tips for healthy & Strong heart
1. Give Up Smoking
There can be no doubt. You need to give up what you specifically can kill. Even if it is in small quantities. It is smoking that is an insidious and dangerous habit.
First of all, smoking causes great damage to the heart and blood vessels. After one smoked cigarette, blood pressure rises, the risk of thrombus formation and blockage of arteries increases. In this case, the pulse of a smoker for 15,000 heart beats per day is more frequent than for non-smokers. Consequently, the load on the heart is somewhere 20% higher than normal.
Narrowing of blood vessels during smoking causes oxygen starvation – hypoxia. Do fans smoke a few cigarettes a day the risk of a stroke and heart attack increases by 2 times? And nicotine, contained in cigarettes, accumulates and settles in the bronchi and lungs.
2. Move More
Physical activity is just necessary for your heart. First of all, it strengthens the cardiorespiratory system, normalizes blood pressure, lowers cholesterol and sugar in the blood.
If possible, move as much as possible. The recommended number of weekly loads is -130-150 minutes of moderate-intensity aerobic exercise and 60 minutes of strength exercise. Aerobic activities include swimming, fast walking, bicycling, Nordic walking, tennis, walking in the air and even physical activities during house cleaning or work in your garden.
During strength training, it is essential to work out the main muscle groups (legs, hands, back, shoulders). To this end, training with dumbbells, weights, a bar, as well as exercises with own weight (push-ups, squats, pull-ups, yoga ) is recommended.
But it is not a must to strictly follow these recommended limits. Any physical load, even minimal, is beneficial for health and reduces the risk of cardiovascular diseases.
3. Keep Your blood pressure under control
As a result of high blood pressure (hypertension), there is a load on the walls of the arteries. Because of this, they lose elasticity and become narrower. This leads to the appearance of blood plaques and cracks on the vessels, which entails the possibility of a stroke.
Experts believe that the ideal pressure is 120/80. Elderly people, people with overweight, diabetes and heavy smokers – are among the group at increased risk of hypertension (increased pressure in the system) . If the pressure is higher than 140/90, then this indicates complete hypertension.
The pressure can vary throughout the day. At its level, food, alcohol intake, smoking, and all sorts of stressful situations can influence. To normalize the pressure, experts recommend close weight and eat right, reduce the amount of alcohol consumed and stop smoking, normalize sleep and try to avoid stress. It is also necessary to reduce the consumption of salt.
4. Control the cholesterol level
Cholesterol – this is one of the indicators that characterize the state of human health. People who do not have problems with elevated cholesterol should check it at least once every 2 years. And people who have high cholesterol, it is necessary to control it at least 1 time in six months. In this case, the main thing to pay attention to such indicators as HDL and LDL.
HDL cholesterol – is useful for the cardiovascular system cholesteryl . The level of its content should be high. As for LDL cholesterol, it is very harmful to health. The level of its content should be low. Also, there is this type of fat in the blood, like triglycerides. A high level of triglycerides is associated with cardiovascular diseases and diabetes.
Observing the diet, you can normalize the level of cholesterol. Such products as sea fish, legumes, citrus, oat bran, carrots, avocado, green tea, garlic and flax seeds perfectly reduce the level of “bad” cholesterol. And all sorts of nuts increase the level of “good” cholesterol. And in order to reduce the level of triglycerides, you need to reduce the use of empty processed carbohydrates – sugar, white bread, sweets, pasta, as well as packaged juices and all kinds of pastries bought in the store.
5. Follow the blood sugar level
If you have high blood sugar, you need to find out from your doctor if you have diabetes. The level of sugar in the blood is affected by factors such as alcohol consumption, taking antidepressants, lack of sleep, stress, excess weight, and the excess of sweet and fatty foods in the diet. The level of sugar in the blood is determined only on an empty stomach.
6. Pay attention to your weight
Obesity is one of the main causes of cardiovascular diseases. The risk group includes those people who have an excess of visceral fat. It accumulates in the abdomen and around the internal organs – liver, kidneys, stomach. These fatty deposits are much more dangerous than subcutaneous fat since it is more difficult to get rid of it.
The amount of visceral fat is determined using the body mass index. Calculate BMI is simple: you need to take your weight in kilograms and divide it into a square of growth in meters. For example, a BMI for a person of 180 cm (1.8 m) and weighing 80 kg, will be 24.69. (80: (1.80 × 1.80) = 24.7). The most healthy indices are the range from 20 to 25, over 25 is overweight, and above 30 it is already obesity.
However, according to experts, it is impossible to fully orientate on BMI. In men, especially in athletes with a large amount of muscle mass, the figure may be more than 25, although the percentage of fat mass is low. Conversely, one can be thin, but still, have a high percentage of visceral fat.
7. Revise your diet
For heart health, it is recommended to constantly have in your diet vegetable food (nuts, seeds, legumes, cereals). Also, without fail – fresh vegetables and fruits. An essential place in the diet is given to seafood. This is especially true for fatty fish (salmon, sardines, mackerel) . It is also necessary to eat fermented products (sauerkraut, yogurt, and kefir) and healthy fats (olive, linseed, sesame oil).
Try to avoid foods with sugar, processed carbohydrates, sausages, and sausages. Moderate consumption of butter, cheeses, and milk.
Very useful for the heart
Mediterranean diet: The basis of this diet is olive oil, nuts, seafood, fruits, vegetables, legumes, and poultry. According to the conclusion of scientists, those people who adhered to this diet had much fewer problems with the cardiovascular system. These people could avoid a stroke, a heart attack and prolong their life.