Recommendations To Maintain A Healthy Heart

Taking care of your heart health is much easier than you think. Here are a few recommendations for you.

Leading a healthy lifestyle and proper nutrition are the main keys to reducing the risks of having a cardiovascular problem and, of course, maintaining a healthy and strong heart.

It must be remembered that cardiovascular diseases are one of the leading causes of death  worldwide. It is estimated that, per year, there are about 17.3 million deaths from problems related to the heart, which affect both men and women of all ages.

For this reason, the World Health Organization has published, on several occasions, a series of documents that include recommendations and guidelines for taking care of heart health , in order to reduce the death rate due to heart problems.

Regardless of whether or not you are at risk for a heart problem, the following 10 recommendations will help you maintain a healthy heart and improve your quality of life. Dare to put them into practice to live better!

1. Eat well

Diet plays a very important role in heart health, just as it does with the other systems of the body.

A large number of cases of heart attacks have been linked to poor diet, especially by the abuse of foods loaded with saturated and trans fats, which have a high negative impact on heart health.

A healthy diet should include, mainly, fruits, vegetables, cereals, healthy fats (omega 3) and water.

Omega 3 is a type of healthy fat found in oily fish and some plant-based foods, such as nuts and seeds. This important nutrient is recommended to lower cholesterol and prevent cardiovascular diseases, as this article published in the journal  Nutrition Hospital says.

For its part, fiber, present in whole grains and fruits, helps reduce bad cholesterol and promotes the increase in good cholesterol. This food is ideal to have a good digestion and maintain a healthy heart.

Japanese diet

2. Exercise daily

Exercise is essential for good heart health as well as a good quality of life, in general. Adults are advised to get at least 30 minutes of exercise a day to maintain a healthy and strong heart.

Heart patients are recommended, above all, to practice low intensity exercises, such as: jogging, walking, swimming, among others. 

3. Avoid tobacco and alcohol

To maintain a healthy heart, it is very important to avoid smoking or being a passive smoker. The toxic substances in cigarettes are associated with many health problems, including cancer and multiple cardiovascular problems.

And while it is true that consuming a glass of red wine a day can help reduce cardiovascular risks, excesses must be avoided. When the person drinks alcohol in excess they can suffer from high blood pressure, one of the main causes of serious heart problems.

4. Learn to get rid of stress

Stress is a disorder closely related to the risk of heart disease and other physical and mental health problems.

According to a study published in the American Heart Association’s journal Circulation, people with negative emotions and social inhibition are at high risk for cardiovascular problems. Therefore, it is necessary to learn to deal with emotional tension properly.

5. Control your blood pressure

It is more than proven that obesity and being overweight are one of the main causes of heart problems. It is very important to take action on this and start changing habits in order to lose weight.

Some studies have shown that with only 10% weight loss a change for the better in both blood pressure and arteries is achieved.

A normal blood pressure should be below 120/80 mm Hg. When blood pressure is high, it can be controlled with diet, physical activity, and good habits.

In this case, it is essential to reduce salt intake as much as possible , since this causes fluid retention and influences the increase in blood pressure. You should also reduce your calorie and alcohol intake.

6. Get a good night’s sleep to maintain a healthy heart

People who cannot get to sleep well are at high risk for tachycardias, as well as metabolic syndrome. This problem is very careful, since not sleeping well can produce a feeling of anxiety that can lead to unhealthy eating habits.

Remember

In addition to putting all these recommendations into practice, you should also follow your doctor’s instructions. On the other hand, avoid making drastic changes in your lifestyle without first consulting with the professional.

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