It is not necessary to make great sacrifices to maintain a healthy heart; here you will learn tips to take care of your heart.
Cardiologist Monica Acevedo gives some advice that, practiced every day, can help a lot in caring for your heart.
MIND YOUR WEIGHT AND DIET
An adequate weight is achieved by balancing the calories that are ingested with those that are spent during the day. Ideally one should spend more than one eats. The body mass index should not exceed 25 kgs./m2.
Fish, lean meats, such as chicken, turkey, nuts, almonds, olive oil, low-fat dairy products, fruits, vegetables and legumes that provide the minerals and vitamins that the body needs should be included in the diet. Fatty acids, such as Omega 3, 6 and 9 should be added as well.
CONTROL CHOLESTEROL AND GLUCOSE
Excess cholesterol is deposited in the walls of blood vessels and obstructs the flow of blood. If in fasting the cholesterol results exceed 200 mg / dl and the glycemia is higher than 100 mg / dl, you should consult a specialist.
Sleep 8 hours a day, because rest allows you to replenish energy. Avoid consuming stimulants or excess caffeine during the day.
Being a muscle, the heart needs to be exercised. Therefore, regular physical activity is recommended. This will improve blood circulation throughout the body and the arteries will achieve greater and better dilation, cholesterol and triglyceride levels in the blood will be reduced and blood pressure will decrease. The current guideline is 150 minutes per week of aerobic exercise of moderate to significant intensity.
CONTROL STRESS AND ANXIETY
Try to make room to disconnect. Practices such as yoga or similar exercises can be very useful.
CHECK YOUR BLOOD PRESSURE
Blood pressure is the force exerted by the blood against the arteries’ walls. Healthy blood pressure levels are under 140/90 mm. Hg.
It is important to check it constantly, since hypertension is usually asymptomatic, that is, it does not produce symptoms or these are usually nonspecific. A useful step is to reduce salt intake.
Tobacco reduces the amount of oxygen in the blood, it narrows and hardens the inner layer of the arteries, and causes blood pressure to increase.
Moreover, it increases the risk of clot formation and can reduce levels of good cholesterol (HDL) in the blood and increase the levels of bad (LDL) cholesterol and triglycerides. A cigarette a day is enough to increase the risk of heart attack or stroke.
REDUCE THE INTAKE OF ALCOHOL AND OTHER SUBSTANCES
When entering the bloodstream, these substances affect the functioning of many organs of the body. Cocaine causes contraction of the blood vessels and can cause a heart attack.
A drug currently used by men is sildenafil, which is a medication for penile erection. The problem with this medication is that it is a vasodilator that produces tachycardia (rapid pulse) and can cause hypotension (very low blood pressure).
TIMELY MEDICAL CHECK-UPS
It is estimated that half of the people who die suddenly due to coronary disease were not aware of having a medical condition. Periodic medical check-ups are essential, especially if there are risk factors present.
In general, after the age of 40, the recommendation is a yearly control with the doctor, cholesterol and glycemia tests as well as checking weight and height, to prevent obesity.
If you have other risk factors such as smoking, diabetes, hypertension, and/or a family history of coronary heart disease, these tests may require to be done more often.
Diabetes can cause serious alterations in the heart, kidneys, vision and lower extremities. If there is a family history of this disease, or if you are overweight or obese, you are more likely to develop it.
Reference link: Radio Polar