7 Tips to Take Care of Your Heart and Start Living Better

7 Tips to Take Care of Your Heart and Start Living Better

The heart is one of the main organs of the body and carries great responsibility in maintaining our life. It is important to pay attention to it, since cardiovascular disease – hypertension , heart attack, stroke, stroke and sudden death – are among the leading causes of death worldwide. Such diseases have been caused by improper habits such as excessive consumption of fatty meals, smoking and sedentary lifestyles. This scenario indicates that most people are not taking care of the heart. So you not part of that statistic, then gathered 7 tips to help you put the health of your heart day and have a better quality of life. Check out!

1. Decreasing the intake of salt

The excessive salt intake can increase blood pressure and thus is one of the major risk factors for the development of hypertension. People who already have a predisposition to the disease should pay attention to it even more. To keep your heart healthy, it is essential to reduce daily salt intake. One way to do this is to decrease the amount of salt in the seasoning of food and bet on other seasonings can also add flavor, such as garlic, basil, rosemary, oregano, ginger, cumin and several other herbs tasty. Another tip is to avoid the consumption of processed foods, as they are high in sodium and artificial flavorings. As examples, we can mention the canned and embedded; snacks crackers and chips; and pre-made or frozen foods such as lasagne and instant noodles.

2. Drink plenty of water

Water intake helps maintain normal levels of blood pressure, improving the pumping of blood and preventing hypertension. It is therefore essential to consume daily an adequate volume of water. Each person requires a specific amount, which will depend on the height, weight and other characteristics of the individual body. Generally, the required volume of water between 1.5 and 2 liters of water per day. To find out what is the right amount for you, make an appointment with your dietitian, because it will evaluate all the conditions of your body and the foods you consume to tell you how much water you should consume routinely.

3. Investing in good nutrition

Eating exaggerated amounts of fatty foods can cause a deposition of  fats  inside the arteries, especially those that are located in the heart. This deposition is transformed into fats cards that, over time, clog the vessels, preventing the passage of blood and consequently cause ischemia and infarction. Hence the importance of a balanced diet for heart health, which includes the daily intake of fruits, vegetables, water, cereals and white meats. Examples of foods that are great for the heart are salmon, walnuts and flaxseed, which are sources of omega 3 – nutrient that protects the body. In addition, it is important to reduce consumption of foods high in fat and calories, such as red meat, fried foods, chicken skin, yellow cheese, the pork rinds and bacon. Also avoid foods high in trans fats and saturated fats and decrease the consumption of sweets and  sugar .

4. Decrease the consumption of alcoholic beverages

Alcohol brings many health hazards, especially those related to heart health. This substance is able to damage the cardiac tissue and, over time, cause diseases, vascular diseases, arrhythmias, and even failure. Therefore, it is essential to reduce consumption of alcoholic drinks to keep the heart healthy. Let the drinks only for weekends and never overdo the quantity ingested.

5. Abolish smoke

It is common knowledge that smoking brings many losses to heart health. This is because the cigarette has several different toxic substances that cause damage to blood vessels and heart tissue. Such substances can damage the endothelium – tissue that covers the inside of the veins and arteries – leaving them more vulnerable to fat accumulation. People who smoke have a risk  three times higher for heart attack compared to non-smokers. In addition, smoking can also interfere with the processes involved in the movement of contraction and relaxation of the heart and also increase the risk of stroke , and ischemia. So to take care of your heart, you need to abolish smoking.

6. Practice physical activities

Physical activities is one of the most important steps you can do to take care of the heart. The exercises have a multitude of benefits for the cardiovascular system. We highlight the following:

  • improve circulation, helping the heart to pump blood around the body;
  • helps control blood pressure and prevent hypertension;
  • help control body weight, reducing the overweight, the accumulation of abdominal fat and obesity, which in turn, are risk factors for heart attack and other cardiac complications;
  • They help control cholesterol levels and triglycerides.

Adopt the practice of regular physical activity such as walking, swimming, running,  weight training , pilates, aerobics and cycling. It is important to do some exercise that you like to be able to maintain constancy. Remember that before beginning any activity, you need to make a doctor ‘s appointment to verify the clinical condition of your body and find out what is the most appropriate exercise for you.

7. Reduce stress

Having a stressful life routine is major risk factor for various diseases, both emotional and physical. Among the stress damage to the body, the main one is the impact on the cardiovascular system, with increased blood pressure and heart attack risk of occurrence. So to take care of your heart, it is essential to search for one day more peaceful day. Among the actions that can be adotas are:

  • avoid taking work home or think of him out of office;
  • have everyday moments for relaxation and rest;
  • sleep  longer;
  • include leisure in your routine.

Did you see how simple actions can make all the difference in the time to take care of your heart? Want to keep on top of several other health related issues? Then, follow our social networks:  FacebookTwitter  and  Instagram .

 

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