Mortality from cardiovascular disease ranks first among all deaths. Of course, this is not written about in the news, so it seems that heart problems will bypass and affect someone else. Unfortunately, it is not. The work of the cardiovascular system is largely dependent on lifestyle and can fail at any time.
Try to move more
So that the heart does not fail, it needs to be trained. Cardio exercises will help strengthen the heart muscles: walking, running, cycling, swimming, basketball, tennis, and other outdoor games. Physical work that requires movement, such as spring cleaning and gardening, creates a good load on the heart.
Move for half an hour a day. Even with sedentary work, periodically get up from your place, take a few steps back and forth. Of course, this will not give a full load on the heart, but it is better than not moving at all.
Measure your blood pressure
Hypertension or high blood pressure puts additional stress on the vessel walls. This threatens the appearance of blood plaques, cracks, and deterioration of vascular conductivity. It is better not to bring it to this, so monitor the indicators and take preventive measures.
Normal blood pressure is 120/80. The first number shows the pressure during a heartbeat, the second - when the muscles are relaxed. Hypertension can be talked about when the pressure is above 140/90. In this case, if possible, reduce the indicators by:
- losing weight (talking about obesity);
- avoiding alcohol and caffeine;
- reducing salt.
Eat healthy foods for the heart and blood vessels.
First of all, we are talking about useful unsaturated fats, which form blood vessels' walls, making them mobile and elastic. Such fats are nuts, flax seeds, sunflower seeds, sesame seeds, olive oil, avocados, and oily sea fish. Unsaturated fatty acids should make up 10% of the daily diet.
Another heart-healthy ingredient is fiber. A day you need at least 20 g. It helps to reduce cholesterol levels, stimulates the intestines, prevents overeating. Healthy soluble fiber contains:
- bran, barley, buckwheat;
- nuts and seeds;
- lentils, peas, beans, chickpeas;
- pumpkin, broccoli, tomatoes;
- pineapple, apple, avocado.
Give up smoking and alcohol.
Lungs, teeth, and blood vessels are most affected by smoking. Tobacco smoke causes oxygen starvation, increases the risk of lung cancer and heart attacks, constricts blood vessels, and is often the cause of dental and oral cavity diseases.
Of course, one could argue that many people smoke all their lives and live to old age. However, it is worth considering the quality of life. It is quite difficult not to have heart problems, climb stairs without shortness of breath, and look vigorous and fresh even in old age with a cigarette in your teeth.
There is still controversy about the effect of alcohol on the heart. It is believed that one glass of red house wine is even good for the heart. Perhaps in some cases, this is true. Alcohol increases blood pressure (for people with hypertension, this is a minus) and the level of "good" cholesterol. However, these benefits can be obtained by other less controversial methods, such as sports.