Heart. One of the most important organs in our body. Many people die from heart and blood vessel diseases in our country, one could even say that they are among the most common causes of death in our country. The risk of these diseases increases with age and, whether we like it or not, our lifestyle significantly affects it.
We all have at least an idea of what is harmful to our heart. These include:
The most well-known diseases of the heart and blood vessels include arrhythmia, myocardial infarction, heart failure or ischemic heart disease.
Diet is the foundationYou won't get anywhere without adjusting your diet.
Your diet should include vegetables, fruit, whole grain products, potatoes, legumes, fermented milk products, nuts, lean meat and high-quality vegetable oils.
You definitely should reduce salt intake, its excess leads to high blood pressure. The maximum recommended daily intake for an adult is 5-6 grams. The most harmful salt, however, is mostly salt from industrially processed foods, not from our salt shakers. Therefore, skip it. semi-finished products and packaged foods.
In addition to salt, limit sugar. Although it does not have a direct negative effect on the heart, excessive consumption of it leads to weight gain, which is a risk factor for the heart.
On the contrary to include you should include in your diet healthy fats, such as omega-3 saturated fatty acids. They are found in fatty fish (salmon, mackerel, sardines, tuna), in hemp, flax and chia seed, hemp oil, etc. We should avoid burnt and hydrogenated fats. These are found in sweets, convenience foods and fast food.
You can also include in your diet herbs, such as Ginkgo biloba, milk thistle, or Boswellia serrata (frankincense). There are also quality dietary supplements, which will support our heart health.
It should be a matter of course limiting alcohol consumption.
To keep your heart functioning properly for as long as possible, it is important to: regular exerciseEndurance activities are good, e.g. running, swimming, brisk walking, cycling, skating. If you are not a big athlete, don't despair. Regular walks will be enough to start with, and you can increase the length over time. Ideally, we should walk at least 10,000 steps, which corresponds to approximately 5 km.
This tip is related to the first and second points. Once you adjust your diet and include regular exercise, the extra pounds will slowly but surely come off. The important thing is to persevere.
The most dangerous is visceral fatThis is the one that accumulates in our abdominal area. Its increased amount leads to high blood pressure and increases blood cholesterol levels, which are two main factors leading to vascular and heart diseases.
It is clear to me that it is not possible to completely eliminate stress from everyday life. However, we can learn to manage it in a healthy way. In addition to various relaxation techniques and meditation For example, movement will help us with this, ideally in the fresh air. It is important not to suppress stress, but to recognize the cause and work with it. It often helps distance or another point of view.
Smokers are twice as likely to have a heart attack as non-smokers. Smoking damages blood vessels and reduces oxygen levels in the blood. Have fun and stop smoking.
Also pay attention to passive smokingYou should not stay in a smoky room for more than half an hour.
You've probably already realized that not getting enough sleep is bad for your heart. But did you know that getting too much sleep can also be dangerous for your heart? So you should sleep 7-9 hours a day, ideally at night. Good quality is also important sleep hygiene.
Get it done once in a while biochemistry focused on the heart, blood vessels, cardiovascular system. You will know where you stand and what to focus on. If you are looking for prevention or a solution that will help your body start healing itself, I recommend HEARTTOOL. And if you don't know what to do and are looking for a way, contact me and we will find a solution together.
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