Protecting cardiovascular health requires a synchronous combination of exercise and proper nutrition. Proactively establishing healthy living habits plays a decisive role in strengthening cardiovascular health.
By maintaining exercise every week, supplementing with fatty fish rich in omega-3, reducing sodium intake and maintaining scientific weight, you can completely proactively control blood pressure and prevent cardiovascular disease risks effectively, and at the same time, prevent the risk of stroke.
Maintain a regular exercise habit
Regular physical activity is the most natural and effective method to train endurance for the heart.
You should set a target of doing about 150 minutes per week with moderate-intensity aerobic exercises such as brisk walking, cycling, swimming or dancing. These activities help stimulate blood circulation, strengthen the heart muscle and improve overall health.
Supplement with foods rich in omega-3
Omega-3 fatty acids are nutrients that help protect the blood vessel system and prevent the accumulation of atherosclerosis plaque.
You should increase the addition of fatty fish rich in omega-3s to your weekly diet such as salmon, sardines, anchovies, mackerel and herring. In addition, try to eat about 2 servings of fatty fish (equivalent to 85 grams/portion) per week to help lower triglyceride levels and protect arteries to always expand well.
Proactively reduce and limit sodium (salt) intake
The habit of eating salty foods and consuming too much sodium from spices or canned foods is harmful to the circulatory system. Excess sodium in the body causes water retention, increasing pressure on blood vessel walls and leading to high blood pressure - the cause of cardiovascular events and strokes. Limiting salt in daily cooking is an important step to keep blood pressure at a safe level.
Control and maintain a reasonable weight
Maintaining a reasonable weight is one of the factors that determine long-term cardiovascular health. Good weight control not only reduces the pressure on the heart's contractions but also supports maintaining stable blood pressure, balancing cholesterol levels and controlling blood sugar well.
