Heart disease is the leading cause of death worldwide. According to the World Health Organization (WHO), about 17.9 million people die from cardiovascular diseases each year, accounting for 32% of the total number of deaths. It is worth mentioning that most of the causes can be prevented if we know how to take care of our hearts from the smallest things of the day.
No smoking
Cigarette smoke contains more than 7,000 toxic chemicals, which not only destroy the lungs but also damage blood vessel walls, narrowing arteries and increasing the risk of heart attack. According to Dr. Elizabeth Klodas, a cardiologist at the Mayo Clinic (USA), Consumption is one of the best decisions you can make to protect your cardiovascular system. The effects are almost obvious after a few weeks - improved blood pressure, better blood flow and a sharp decrease in the risk of heart attack".
Eat healthy
Diet is a core factor to protect health. You should prioritize green vegetables, fruits, whole grains, fatty fish and good fats from avocado, nuts and olive oil. Reduce red meat, refined sugar and processed foods.
Increasing mobilization
Exercise is not only for weight loss but is a natural therapy for the heart. Try to reach at least 150 minutes/week for activities such as brisk walking, cycling, swimming. Or 75 minutes of high-intensity exercise such as jogging, jumping rope.
Get enough sleep
Sleeping less than 6 hours a night can increase the risk of heart disease by up to 20%. The body needs time to recover, stabilize hormones and blood pressure. Creating the habit of sleeping on time, limiting electronic devices before going to bed will help a lot.
Reduce stress
Prolonged stress increases the hormone cortisol, leading to high blood pressure, dyslipidemia, and uncontrolled eating habits. Try meditating, writing a diary or simply walking in the park to calm your heart rate.
Regularly monitor blood pressure
High blood pressure has no obvious symptoms but silently erodes the vessel walls. You should check regularly, eat lightly, exercise regularly and reduce stress to keep your blood pressure stable.
Control blood sugar and cholesterol
If you have been warned about high blood fat or blood sugar, don't take it lightly. Cutting back on sugar, bad fats and maintaining a healthy lifestyle will help you stay away from dangerous complications.
Maintain a moderate weight
Each extra fat is an additional burden on the heart. Reducing your body weight by 5-10% can help lower blood pressure, improve cholesterol, and reduce your risk of heart disease by up to 30%.
We cant change our genetics, but we can completely change our lifestyle. And it is your lifestyle that determines your cardiovascular health," says Dr. Elizabeth Klodas, a cardiologist at the Mayo Clinic (USA).
