Cardiovascular health depends not only on genetics or age, but also on seemingly simple daily habits. According to Dr. Anisha Shah, a cardiologist in the US, small lifestyle changes, if maintained regularly, can make a big difference in protecting the heart.
Here are 6 important tips to improve cardiovascular health, recommended by international experts:
Prioritize a heart-healthy diet
Increase fresh vegetables, fruits, whole grains, low-fat dairy, and lean meats. Limit processed meats, sweets, saturated fat and salt. Drink plenty of water or unsweetened tea. The diet can be the most powerful disease prevention tool if you know how to choose the right foods, said nutritionist Erin Holley, from Wexner Medical Center (USA).
Increasing mobilization
People who are sedentary are twice as likely to develop heart disease. Aim for 150 minutes of physical activity per week, equivalent to 30 minutes/day, 5 days/week. If you are too busy, you can still divide your time, as long as it is regular.
Maintain a reasonable weight
Being overweight increases pressure on the heart. Just a 5-10% reduction in body weight can improve blood pressure, blood sugar and cholesterol, Dr. Shah shared. Combine healthy eating and exercise for sustainable results.
Get enough sleep
Insufficient sleep has a big impact on cardiovascular health. Adults should sleep 79 hours a night. Avoid using electronic devices before bed and try to go to bed on time every day. If you have trouble sleeping, check for the risk of disorders such as sleep apnea.
Say no to cigarettes
Cigarettes, including e-cigarettes, are the number one enemy of the heart. It damages blood vessel walls and increases the risk of atherosclerosis. If you are smoking, seek support from experts to quit smoking as soon as possible.
Monitor health indicators
Don't wait until you have symptoms to see a doctor. Regular check-ups for blood pressure, cholesterol and blood sugar help detect risks early. Device like today's smartwatch also makes it easier to track your heart rate and perform daily activities.
Lifestyle changes do not completely replace medical treatment, but are the first and strongest step in preventing heart disease. For more severe cases, the doctor may prescribe medication, or even intervene by procedures such as stenting, osothemothemothemothemothemothemoth or heart valve replacement.
