There are many steps that can help protect your blood vessels, the first of which is avoiding tobacco and quitting smoking, but there are other steps, especially those related to diet, exercise, and mental health, which can help improve your heart health, so which are the most famous?
1- Follow a “balanced” diet.
Search made in “linkedJournal of the American College of CardiologyBetween excess belly fat, high blood pressure, and unhealthy levels of fat in the blood,
So, eating fewer calories and watching your portion sizes can make a big difference, according to the website.“Cheers”.
* Include fiber in your diet
A diet rich in soluble fiber can help lower low-density lipoprotein, or “bad cholesterol,” according toMayo Clinic“.
Sources of soluble fiber include beans, oats, barley, apples, pears and avocados.
* Make time to eat breakfast
The first meal of the day is important, so eating a nutritious breakfast every day can help you maintain a healthy diet and weight.
To build a heart-healthy diet, your breakfast should include whole grains, such as oatmeal, whole grain cereal, or whole wheat bread.
It should also include lean protein sources, such as “turkey bacon, a small portion of nuts or peanut butter, and fruits and vegetables.”
* Eat fish at least twice a week
Eating a diet rich in omega-3 fatty acids can also help prevent heart disease.
Many fish, such as salmon, tuna, sardines and herring, are rich sources of omega-3 fatty acids.
Try to eat fish at least twice a week, and if you’re concerned about mercury or other contaminants in fish, you may be happy to know that its heart-healthy benefits tend to outweigh the risks for most people.
* Eat a “small serving” of nuts
Almonds, walnuts, pecans and other nuts provide lots of heart-healthy fat, protein and fibre.
Including nuts in your diet can help reduce your risk of cardiovascular disease.
Remember to keep the serving size small, because although nuts are full of health benefits, they are also high in calories.
* Limit salt consumption
If everyone in the United States reduced their average salt intake to half a teaspoon per day, it would significantly reduce the number of people who develop coronary heart disease each year, researchers say. report in the journal.New England“Medical.
Salt is one of the main drivers of rising health care costs in the United States.
Processed and restaurant-prepared foods tend to be particularly high in salt.
* Reduce your saturated fat intake
By reducing the amount of saturated fat you eat to more than 7 percent of your daily calories, it can reduce your risk of heart disease.
Instead, you can replace your intake of unhealthy fats with healthy fats, such as avocados, olive oil and eggs.
* drink tea
Drinking one to three cups of tea a day may help reduce the risk of heart disease.
For example, linked drink tea Reduction of angina pectoris and heart attack rates.
Eating dark chocolate
Not only is dark chocolate delicious, but it also contains heart-healthy flavonoids.
These compounds help reduce inflammation and reduce the risk of heart disease, scientists suggest in “Journal of Nutrients“.
2 – Exercise every day
Regardless of your weight, sitting for long periods of time can shorten your life, warn researchers at the Archives of Internal Medicine and the American Heart Association.
If you work in an office, remember to take regular breaks to move around.
Take a walk at lunch and enjoy regular exercise in your free time.
* Practice yoga
Yoga can help you improve your balance, flexibility and strength, and help you relax and reduce stress.
According to research published in “Journal of Complementary and Alternative Medicine“Yoga has the potential to reduce the risk of cardiovascular disease.
* Use strength training
It’s also important to include regular strength training sessions in your schedule, because the more muscle you build, the more calories you burn.
This will help you maintain a heart healthy weight and fitness level.
* Try the dance
Dancing is great exercise for heart health, and like other forms of exercise, it burns up to 200 calories or more per hour, according to “Mayo Clinic“.
* Use of sexual activity
Sex can be good for your heart, and sexual activity can add more to your life.
It can also help lower blood pressure and the risk of heart disease.
Research published in “American Journal of Cardiology“, that a low frequency of sexual activity is associated with higher levels of cardiovascular disease.
3 – Maintain your mental health
Hobbies can help you reduce stress, relax, and get through stressful days.
Don’t just laugh through emails or social media posts, laugh out loud in your everyday life.
Whether you love watching funny movies or telling jokes with your friends, laughter can be good for your heart.
Research suggests that laughter can reduce stress hormones, reduce inflammation in the arteries and increase levels of high density lipoprotein (HLD), also known as…Cholesterol is good“.
2024-04-27 03:40:48
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