Healthy lifestyle and proper nutrition are the keys to reduce the risks of having a cardiovascular problem and maintain a strong and healthy heart. It must be remembered that cardiovascular diseases are one of the leading causes of death worldwide. It is estimated that every year, there are about 17.3 million deaths due to problems related to the heart, which affect both men and women of all ages.
The World Health Organization has published, frequently, a series of documents that include recommendations and guidelines for caring about heart health, to reduce the death rate due to heart problems.
Whether you are at risk of having a heart problem, the following recommendations will help you maintain a healthy heart and improve your quality of life.
Diet plays a very important role in cardiac health, just with other systems of the body. Numerous cases of heart attacks have been related to poor diet, especially the intake of foods loaded with saturated and transgenic fats, which have a high negative impact on heart health.
Unsaturated fats are called “good fats” because they help to take care of the heart. They are of two types: polyunsaturated and monounsaturated.
Bluefish, such as salmon, sardines, herring, bonito or tuna (all rich in omega 3), some vegetable oils such as Sunflower & Soybean and Margarines have high polyunsaturated fat content.
Monounsaturated fats are found in Nuts, like Brazil nuts, Avocado, Olive Oil, Sabine Oil and a significant amount of proteins and the ideal proportion of omega-6 and omega-3 fatty acids are present in Hemp Oil. These fats are ideal to take care of the health of our heart and prevent the appearance of some degenerative diseases. Another property of Hemp Oil is strengthening the immune system.
Exercise is necessary to have good cardiac health as well as a good quality of life. Adults are advised to perform at least 30 minutes of exercise per day to maintain a healthy and strong heart. Cardiac patients are recommended, to practice low-intensity exercises, such as jogging, walking, and swimming.
Avoid tobacco and alcohol
To maintain a healthy heart, it is very important to avoid the habit of smoking or being a passive smoker. Toxic substances in cigarettes are associated with many health problems, including cancer and multiple cardiovascular problems.
Learn to free yourself from stress
Stress is a disorder closely related to the risk of heart disease and other physical and mental health problems.
According to a study published in the Circulation magazine of the American Heart Association, people with negative emotions and social inhibition have a high risk of suffering from cardiovascular problems. Therefore, it is necessary to learn to deal with emotional stress adequately.
Control your Weight
It is more than proven that obesity and overweight are one of the main causes of heart problems. It is very important to take action and change habits to lose weight. Some studies have shown that just by losing 10% of weight, they can achieve a better change in blood pressure and arteries.
Sleep well to maintain a healthy heart
People who do not sleep well are at a high risk of suffering from tachycardia and the metabolic syndrome. This problem is cautious because not sleeping well can produce a sense of anxiety.
Besides putting all of these recommendations into practice, you must follow your doctor’s instructions. Avoid changing your lifestyle without first consulting with the professional.