IN THE MONTH OF THE HEART, CARDIOSMILE GIVES YOU 31 TIPS TO EASILY TAKE CARE OF YOUR HEART. DISCOVER THEM IN THIS ARTICLE.
Tip 1. Avoid sugary drinks
Consumption of sugary drinks such as carbonated drinks, juices or any liquid with added sugar has been linked to an increase in cardiovascular disease, obesity, Type 2 Diabetes and metabolic syndrome.
Prefer water to hydrate, it is healthier, natural and cheap.
Tip 2. Eat more vegetables
Eating vegetables will provide you with vitamins, water and fiber and thus it will also help your digestion and your heart. Do not forget to add them to your lunch and dinner. You can also include them in snacks and as healthy additions to your bread.
Tip 3. Rest
It has been proven that sleep is increasingly important for good health and a strong heart. Experts recommend that you get 7 to 9 hours per night of quality sleep. To ensure that your sleep is optimal, do not drink alcohol or caffeine 4 to 6 hours before bedtime, create a cool, dark environment and limit screen time approximately one hour before going to sleep.
Tip 4: More green
To have a variety of colours on your dinner plate is a sign of balanced nutrition. Don’t be scared and dare to add more fruit and vegetables to your diet. Try to eat an additional fruit or vegetable each day. Fruits and vegetables are cheap, they taste good and they are good for everything from the brain to the intestines.
Tip 5. Take a walk
If you do not exercise at all, a short 10-minute walk is a great way to start. Don’t think too much about it, take a walk around your neighborhood. It’s undoubtedly a good way to add more exercise to your day.
Tip 6. A good breakfast to start the day
Nothing is better than starting the day with a good breakfast. Do check that it is balanced and contains fruits and some protein.This way you will not go hungry until snack time and you will have a better performance in the morning.
If you add cardiosmile to your breakfast you will be contributing to lower your cholesterol in a natural way.
Tip 7. Avoid added sugars
Nowadays, most ultraprocessed products have a considerable amount of refined sugars added. As a consequence, the increase in obesity and chronic diseases is now a worlwide problem.
If you crave something sweet, consider first a fruit, then we recommend cooking or baking something at home, choosing sweeteners like dates or stevia. This way you may satisfy your craving in a healthy way.
Tip 8. Reduce salt intake
The WHO recommends an adult consumption of less than 5 grams of salt, as an excessive intake of sodium is one of the main risk factors for cardiovascular diseases.
To reduce sodium intake we recommend removing the salt shaker from the table, reduce the amount of salt when preparing food, season with different spices to improve food taste and reduce the consumption of ultra-processed foods.
Tip 9. Avoid consumption of ultra-processed foods
We have already mentioned these foods throughout the post, but we think it is necessary to emphasize them so that you definitely stop considering them an option when eating.
By decreasing the consumption of ultra-processed food, you will be immediately reducing your intake of sodium, added sugars, trans and saturated fats, additives and preservatives.
Take care of your body and change your habits. This way you will have a better quality of life.
Tip 10. Avoid a sedentary lifestyle! Become active again
We already gave you a tip to start moving more, but we can’t stop delving into this topic. Did you know that the sedentary lifestyle in our country reaches 86.7%? No doubt, it is an alarming figure.
That’s why we recommend you not to take “comfortable shortcuts” and keep your body moving. We assure you that at the end of the day you will notice the difference in your quality of life, energy, performance, sleep better at night, etc.
We already told you how to start: a short walk in the park, go running with your pet, prefer to walk, take the stairs and organize family activities. It’s simpler than you thought, right? Follow these simple tips and you’ll be more active!
Now, if you want to go for more, start doing a physical activity that you like, return to practice that sport that you loved or start with something new, whatever you choose to do will be excellent for your health and mood.
Tip 11. Rest and sleep well
We already commented on the importance of rest, but we want to add some details related to “sleeping”, rather than “resting”.
It has been proven that sleep is an important factor for good health but the key is that it also helps you have a strong heart.
As we mentioned before, it is important to follow the advice of the experts, who recommend sleeping an average of 7 to 9 hours per night. But attention: 7 to 9 hours of sleep, not of lying down checking your phone until you fall asleep.
So, to ensure that your sleep is optimal, make sure you do not drink alcohol or caffeine 4 to 6 hours before bedtime. A detail we had not mentioned: create your own ritual. Sleeping is not simply lying down and closing your eyes, to rest optimally and wake up the next day renewed, you must create a suitable sleeping environment.
As a first step, create a cool and dark environment. If you prefer you can do some breathing exercises to get any thoughts out of your head. Comfort is essential. Obviously, we hope that when you get into bed you have left your phone and any screen that can scare away your sleep. This you must do at least 1 hour before going to sleep.
Remember that studies have shown that decreasing sleep hours could increase the prevalence of some diseases such as depression and obesity.
Tip 12. Hydrate! But with water.
Hydration is essential for the proper functioning of our body and to avoid discomforts like headaches, digestive problems, dizziness, etc.
We advise you to always carry a bottle with you so you can hydrate whenever your body needs it. It’s important to prefer water, avoid fizzy drinks (even if they are light or zero) and do not wait until you are very thirsty to drink.
Water is essential for your body to stay healthy and remember that it also absorbs water from your meals. So there’s one more reason for you to pay attention to your diet.
Tip 13. Energy to start your day right
We know that sometimes it is difficult to get out of bed to get into action and start a new day. But don’t give in, extremes are bad and we told you that it is essential that you move. So, start your day with a good attitude, get up happy, energized and you’ll see that the rest of the day will be incredible.
Your mood is very important to carry out your tasks and goals, and it is also important to lead a healthy life. Get up eager to start your day and prepare a rich and balanced breakfast. Attitude is fundamental.
Do not forget to add 1 daily sachet of Cardiosmile to the food of your choice. It is very easy to take and does not alter the taste or smell of meals. Take care to start your day well and Cardiosmile will help reduce your cholesterol naturally.
Tip 14. Choose your food conscientiously
We know that sometimes you are in a hurry because you got stuck in traffic has failed, you have a meeting ahead of you, you must study and a thousand other things. But do not sacrifice your diet to accomplish the rest. Remember that a good diet will give you the energy you need to have an excellent performance in your day to day, so pay attention to what you put in your mouth.
Currently most ultraprocessed foods have a considerable amount of added refined sugars that are harmful for your body. Change your habits and go for a fruit, a sallad or, if you are in a hurry, have a healthy snack – like dates or nuts- to keep you going until you have enough time to enjoy a balanced meal.
Tip 15. Increase your consumption of legumes
Legumes are known for their high fiber content, a very good trait because it helps your body and increases satiety. But that’s not all! Legumes play a very important role in stabilizing sugar and insulin levels in the blood, reducing the peaks that occur after eating. Additionally, this improves insulin resistance and their fiber content contributes to lower cholesterol.
Take care of your heart and eat legumes at least twice a week. Nowadays there are many different recipes avaliable to enjoy them; whether in soups, stews, hummus or dips.
Tip 16. Make an Active Pause at work
If you spend much of your day working sitting down, you may begin to experience fatigue, discomfort in your back, neck, shoulders and legs, among other things. Therefore, if you have been sitting for a long time, we recommend you to take the famous “active pauses” before you go get muscle cramps. They will not take much time and you’ll feel their benefits.
The first thing you should do is look for a moment of the day to make an active pause in your workplace. There are several exercises you can do such as elongation, exercises with your hands (even better if you have an anti-stress ball or an elastic band) and may also do some exercises with your co-workers. You will see that a minute of relaxation and distraction will help you to finish your day without so much fatigue.
Keep in mind that when you do active pauses, your breathing should be as deep, slow and rhythmic as possible. The idea is to relax and focus on the movement of your muscles and joints while you exercise. This way you will help your blood circulation and improve your concentration.
Tip 17. Relax and enjoy life
We know that a healthy lifestyle includes a balanced diet. But it is also very important to maintain good mental health, reduce stress and enjoy the simple things in life. We recommend you to give yourself a few minutes a day to step away from daily chores and routines. Leave aside your worries, stress and enjoy a moment of peace. Take advantage of a few minutes to care for your mental health, meditate, quiet your mind and relax your body. You’ll see how your day changes and you’ll feel much better.
Tip 18. Add chia seeds to your diet
Chia seeds became popular a while ago, and it makes sense, as they are rich in nutrients such as proteins, omega 3 fatty acids, minerals, fibers and antioxidants. No doubt it is a very complete food that will help you stay healthy … and it also helps to make you feel satiated.
Go ahead and try it!
Tip 19. Keep and eye on the oils
The use of oils when cooking is part of the process, but the key is knowing how to choose the one that gives the most benefits to your health.
So, our first advice is to avoid using refined oils when cooking, and, if possible, do not consume fried foods in general.
Now, returning to the oils in particular, we recommend you always choose extra virgin olive oil. By adding it to your diet you will be eating a good quality fat, which in turn helps your heart.
Tip 20. Prefer whole grains
Nowadays, refined foods and white flours abound, which is why making a good choice of foods is key to adding more fiber into our diet. Fiber helps keep insulin more stable during the day, improves digestion and provides satiety.
Therefore, the best thing you can do on a daily basis is to put aside refined products that damage your body and choose those that give you more benefits … such as whole grains that are rich in fiber.
Tip 21. Don’t smoke
Chronic Noncommunicable Diseases (NCDs) are the epidemic of the 21st century: cancer, Diabetes, cardiovascular and respiratory diseases.
But what do all these diseases have in common? Well … tobacco A risk factor that we can observe daily.
If you want to feel better, with more energy and to reduce considerably the risk of cardiovascular and respiratory diseases, do not smoke.
Seriously, smoking has no benefit. Quitting tobacco is one of the best decisions you can make for your health.
Tip 22. Add yellow and orange to your day!
Yeallow and orange fruits and vegetables mainly provide carotene, a substance that favours the formation of vitamin A and has an antioxidant effect.
This group is also a good source of vitamin C, folic acid and some minerals. What else can life be asked for? Start incorporating them into your meals.
And remember to eat fresh fruits and vegetables!
Tip 23. Onion, Garlic and Mushrooms
White-coloured fruits and vegetables contain sulfur compounds, starches and B-complex vitamins. They also have minerals such as potassium, magnesium. Above all, they have a remarkable anticarcinogenic effect and stimulate the immune system.
But that’s not all as these vegetables contain fiber, which we already know that it helps to maintain adequate cholesterol levels.
Tip 24. Eggplant Purple?
Eggplants are known for their purple color, which is owed to a substance called anthocyanin that has an antioxidant effect.
Eggplants contain minerals such as potassium, magnesium, B vitamins and some vitamin C. They provide phytoestrogens, polyphenols and help in the prevention of cardiovascular diseases.
What are your waiting for to add them to your diet?
Tip 25. Eat Red Today
Red-coloured fruits and vegetables of are great source of carotenoids, vitamins A, C, folic acid and other vitamins of the B complex. They also have high amounts of potassium. They are very low in sodium and have a protective effect in the prevention of cardiovascular diseases.
Do you see how red takes care of your heart?
Tip 26: Include antioxidants in your diet.
In case you didn’t know, our bodies are continuously oxidizing. This is due to the free radicals that we produce and other oxidizing factors (such as solar radiation, tobacco smoke and various environmental toxins).
That’s why we recommend that you add antioxidant-rich foods to your diet. And you do not have to search far as these are easily available.
Yes, to increase your antioxidant intake you only have to eat fruits and vegetables on a daily basis. The recommended daily amount is at least 5 servings, this will help fight the free radicals that oxidize your body.
Tip 27. What and how much?
If you buy packaged food, remember to check its ingredients and nutritional table and whether
it is labeled with any health warnings.
With this in mind, compare the product with another if necessary. What matters is that you choose foods that contain less saturated fats, no added sugars and that are low in sodium.
Now, if you do not want to worry about labels and all that, choose fresh, unpackaged foods.
Tip 28. Get an appointment with your doctor
Knowing with certainty how we are healthwise is fundamental to organize ourselves and make changes in our diet and routine. Therefore, we recommend that you visit your doctor to have a general check-up at least once or twice a year. This way you will know if your body is doing well, if you developed any diseases or if your cholesterol or triglycerides have gone up.
Doctors and nutritionists can help you according to your requirements.
Tip 29. What can be done about meats?
Eating meat is common in our country, there are all kinds of it and a variety of preparations. But if you want to lead a healthier life and take care of your body, we recommend to replace red meats with white meats such as chicken or turkey, and don’t forget to add fish to your diet.
Regarding cooking methods, choose to cook meat in the oven or on the grill, thus avoiding frying and the addition of oils.
Tip 30. Live a healthier life
Most cardiovascular diseases can be prevented. It’s fundamental to lead a healthy life and to exercise regularly. Make good decisions to have a better quality of life. If you read this far, you’ve learned a lot about good decisions, right?
Do it for yourself and your family.
Tip 31. Fiber is your ally!
Dietary fiber has numerous benefits, it is known to have a protective effect on your cardiovascular system, a beneficial effect on hypercholesterolemia, Type 2 Diabetes, obesity, high blood pressure, metabolic syndrome and C-reactive protein as inflammation marker.
To add more fiber to our diet, we must replace refined cereals with whole grain cereals and increase the intake of vegetables, fruits and legumes.