Cardiovascular disease is one of the leading causes of death in the world. This statistic of the spread of cardiovascular diseases, unfortunately, is very disappointing. However, you can significantly reduce the risk of such diseases by changing your lifestyle. That's why it is so important to take care of your heart every day.
It is never too late (and not too early!) to acquire useful habits that will help maintain the health of the main muscle of the body for many years. First of all, if heart problems are already present, adequate treatment should be done. Modern vascular drugs help maintain a full-fledged lifestyle and feel great without giving up physical activity and work. Of course, it is worthwhile to be afraid of fakes and to buy such medicines only in proven pharmacies.
You should limit harmful oils. Almost all processed and packaged foods, semi-processed foods contain oils not of the highest quality, as well as in many restaurant dishes. Such oils contain a high content of omega-6 polyunsaturated fatty acids. Numerous studies show that they significantly increase the risk of cardiovascular disease. Pay attention to the composition of the foods and prepare meals yourself.
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You should eat less sugar and simple carbohydrates. Many people know about the harm of sugar for the body, but not everyone realizes that any carbohydrates, including rice, potatoes, pasta and bread, raise the level of sugar in the blood and, accordingly, causes the release of insulin, which causes oxidative stress and increases the risk of cardiovascular diseases. Try to limit the use of simple carbohydrates and, if possible, completely abandon the sugar in its pure form and in confectionery.
Look at six more routines for your heart health which you should adopt before the age of forty:
#1. Check your weight every day and try to normalize it. As you come closer to forty, your risks of gaining weight become higher. Excess weight is the enemy of your healthy heart. Make it a habit to step on your scales every day and write down all weight changes. Also, you should remember the location of fat stores that is important. For example, fat, evenly located on the legs, as modern research has shown, does not pose a health threat. Abdominal and, in particular, visceral fat is the most dangerous for the heart health.
#2. Eat foods that can improve your heart health. For example, wild salmon, sardines, liver, nuts, oatmeal, blueberries, coffee, red wine, green tea, soy milk, dark chocolate and broccoli. Also, you should watch your portions. It is better to eat more times in small portions, than to have two-three beg portions of meal every day. In order to cut portions, you can start eating from smaller plates.
#3. Deal with stress and enjoy your life. Modern studies show that persistent stresses triply increase the risk of developing cardiovascular diseases. That is why, for prevention, you need to learn how to manage stress, to get rid of stress and anxiety effectively and to relax. You can try yoga exercises and meditation.
#4. Avoid smoking and other toxins. Smoking only one cigarette a day can increase the risk of developing cardiovascular disease by 40 percent! If you are already taking vascular medications, think about what damage is done to your heart if you do not quit smoking. Avoid exposure to other toxins as soon as possible. Use environmentally friendly detergents and personal care treatments, since synthetic chemicals cause oxidative stress, which provokes heart disease.
#5. Be physically active and walk more. Low physical activity is probably the main factor in the explosive growth of cases of coronary heart disease in our time. In previous centuries people had to move a lot to get food and water. At the present time most of us lead a sedentary lifestyle due to our jobs. However, low physical activity increases up to 2.5 times the risk of developing cardiovascular diseases. At the same time, studies conducted at Harvard University show that a 30-minute moderate physical activity 5-6 times a week reduces the death rate from cardiovascular diseases by 20-30%.
It is important to spend time in the open air, as exposure to sunlight stimulates the production of vitamin D, necessary for the prevention of heart disease. However, you need to know your limits and not to overload yourself. This is very important, as overloading can bring more harm than good.
#6. Try to be socially active and communicate with people a lot. A good social life can help you avoid heart problems.
The BetterMe Team wants you and those close to you to live a healthy, happy life! Your health is a valuable thing; look after your body and your mind so that you can live your life to the fullest – Remember you only get one!
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