The obvious fact that we all know very well is that the Heart is the most important part of the body. It supplies nutrients and oxygen to nourish the remaining organs, and takes waste to the liver and kidneys for disposal.
According to data from the Heart Institute, 1-2% of the world's population suffers from heart failure, estimated at about 26 million. In Vietnam, about 200.000 people die of cardiovascular disease each year, accounting for 33% of deaths, 20 times the number of deaths from cancer and 10 times the number of deaths from traffic accidents.
That is why this article Topnlist would like to share with you the most useful ways to own a healthy heart.
1. Healthy eating mode
Protecting health and longevity for the heart through scientific eating habits is extremely necessary.
In the midst of a diverse food market with today's origins, choosing just the right heart-friendly foods is also a big challenge. Avoid getting too much potassium and sodium in the body as they are the main causes of hypertension and heart stroke.
Should replace and supplement the daily menu of green vegetables and fruits. These are low calorie, high in fiber, vitamins and minerals. In addition, vegetables also help prevent cardiovascular disease and support for effective weight loss.
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2. Exercise regularly
Physical activity is one of the "keys" to help us have a healthy heart.
According to the Harvard Health Letter, exercising every day helps the body fight high blood pressure, heart attack, stroke and chronic diseases.
After analyzing 33 research, it was found that those who participated in a moderate-intensity exercise session of the week had a lower risk of cardiovascular disease, while those who exercised a few minutes decreased the test rate, when compared to people who don't practice at all.
For those exercising more than 300 minutes / week, even less risk of cardiovascular risk is lower than 20%, while those who exercise (but less than 150 minutes / week) can still reduce heart risk. The circuit is significantly more than those who do not exercise at all. These results show that all types of exercise help boost heart health and reduce the risk of heart disease.
Depending on your health condition and your doctor's advice, you may want to plan your campaign for the best fit.
3. Maintain a healthy weight
Keeping a healthy weight not only helps your body stay healthy, it also directly reduces the pressure on your heart, so that your heart can function healthier and longer.
Obesity and being overweight lead to the risk of dyslipidemia, leading to an increase in triglyceride and LDL-cholesterol levels, and a decrease in HDL-cholesterol levels in the blood. There is a great risk of narrowing blood vessels, which is the cause of myocardial infarction, cerebral embolism, visceral artery, limb.
Prof. Dr. Do Doan Loi also pointed out that “Blood pressure in obese people is very easy to increase and it is the blood pressure that is a big risk of cardiovascular disease. In addition, excess weight increases cholesterol leading to coronary artery stenosis, obstructing the blood flow to the heart, causing myocardial ischemia, myocardial infarction is very dangerous. Heart failure is an almost inevitable consequence of cardiovascular disease and has a very high mortality rate.
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4. Periodic health examination
The operations, tests or tests ... during each routine health check will tell you whether the blood pressure index is stable or not? Cholesterol content, blood sugar level, BMI, body fat ratio ... all help determine the current health status.
If you have many signs of cardiovascular risk, you need to quickly rearrange your life, proper diets and exercise regimen to improve your health.
5. Sleep well and get enough sleep
Sleeping from 7 to 8 hours a day is one of the ways to keep your heart healthy. It sounds simple but in fact proves that people who sleep less than one hour a day are at higher risk of heart disease than people who sleep daily.
Getting enough sleep helps regulate insulin activity, not raising blood sugar.
When sugar levels are too high, cells are saturated with glycogen, which starts to accumulate in the blood and lead to high blood sugar. Insulin can no longer play its role, leading to diabetes. If left untreated, blood vessels lose flexibility, become stiffer and lead to cardiovascular disease.
Fatigue is also a symptom of heart disease in women but is often overlooked. Especially, if you often feel tired, even the person who is tired after waking up, please see a doctor soon.
6. Listen to music
There is no denying the charm of the melody of the music, and according to a new study published at the annual European Heart Congress in Amsterdam - the Netherlands: "Musical melodies you love Love also helps you have a healthy heart, and helps to recover quickly from cardiovascular diseases.
The combination of listening to music and exercising is a great way to improve cardiovascular function, increase endurance and also a good complementary method for patients with coronary artery.
When we listen to music, Endorphins - the body's natural painkillers will be released from the brain and help improve heart health, so do not ignore this simple way!
7. Laugh a lot
Ancient folk often have the saying "A smile is equal to ten months of tonic". Recent studies also indicate that it is completely accurate.
Cardiovascular experts at Maryla University School of Medicine concluded: smiles are a good remedy for heart patients, helping to fight heart attacks. Another study showed that people with heart disease laugh about 40% less in many situations compared to people of the same age who do not have heart disease.
Therefore, smile a lot to have a healthy heart. Laughing has also been shown to improve blood vessels, increase the amount of hormones in the brain, improve mood, and fight back pain or anxiety.
8. Mental relaxation, avoiding stress, excessive anxiety
Stress, anxiety, can cause the heart to beat faster than normal, increasing the risk of high blood pressure and even heart disease.
According to a study published in the International Journal of Psychiatry in 2011, anxiety disorders can lead to the development of coronary heart disease. People with post-traumatic stress disorder are more likely to have coronary heart disease.
To improve this, a little suggestion for you is to practice deep breathing, slow breathing about 15 - 30 minutes in the early morning or before going to bed. It is a way to reduce anxiety and the simplest and easiest solution to help "calm" the nervous system of plants from the disorder.
In addition, a yoga or meditation course to improve mood and health is not a bad choice.
9. Stay away from cigarette smoke:
Cardiovascular experts have analyzed that tobacco increases the concentration of carbon monoxide (a substance found in cigarettes), which damages the flexible integrity of the lumen and facilitates rapid formation of atheroma.
Smoking lowers HDL-cholesterol (a good cholesterol) and increases LDL-cholesterol (harmful substances) and triglycerides (blood fats) that increase atherosclerosis. In addition, smoking also increases the ability of blood to clot easily on the basis of atheroma. The result is a heart attack or stroke.
Smoking also makes endothelial cells (slices of cells within the vascular wall) damaged, loses its elastic smoothness, and easily forms plaque at the endothelium. ”
Smokers are often at a risk of 2 higher than non-smokers.
10. Limiting alcohol intake.
According to Dr. Beckerman, drinking more than once or twice daily can lead to heart problems, including making symptoms of high blood pressure or atrial fibrillation (a common type of heart rhythm disorder) worse. than.
The stimulants in beer and alcohol can disrupt the ECG signals. This disorder will initially be temporary and recover quickly, but if taken regularly, it can become a permanent disorder. And over time will ruin your heart.
Therefore, staying away from alcohol or alcohol is absolutely necessary. Instead, you can use heart-healthy drinks like: guava juice, beetroot, celery, or cranberry…
Because the heart is so important to the body, special care and protection are always needed. So that Topnlist Hopefully through this article, please pay more attention and take seriously to have a strong heart!
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