1 Do exercise
Regular walking 30-60 minutes a day will help you have a healthier heart. Do exercise increase Good cholesterol (HDL) and reduce bad cholesterol (LDL) Thanks to that reduce the risk of cardiovascular disease, control risk factors such as hypertension, hypercholesterolemia and obesity.
Besides that, the regular exercise still help strengthen bones, prevent back pain, osteoarthritis common in old age.
Besides, jogging also helps improve your health better, refer to the following article: Top 10 Health Habits You Should Do Everyday
2 Get enough sleep
Although the lack of sleep does not directly cause heart disease, it will increase the risk factors for heart disease. When insomnia will cause high blood pressure. This condition increases the risk of cardiovascular disease and obesity.
So, with respect to Adults (from 18 to 65 years old) should get enough sleep at night from about 6-8 hours, the number of hours of sleep may be longer than 1-2 hours for children and may be shorter than 1-2 hours for the elderly, which is an appropriate sleep time. Helps prevent cardiovascular disease.
3 Eat More Fruits, Vegetables
In fruits and vegetables often contain a lot of fiber, vitamins, minerals and antioxidants, Helps improve the health of the cardiovascular system, reduces the risk of heart disease.
Besides, a new study shows that Anthocyanin - A pigment found in many purple, red, and green fruits and vegetables such as: Grapes, berries, purple cabbage, purple kohlrabi, purple cauliflower, purple carrots , beetroot, red radish, purple tomato, black tomato, perilla leaves, black beans, eggplant, charcoal glutinous rice... This natural organic compound when added to the body will be very beneficial to the cardiovascular system and help strengthen the immune system for the body.
4 Limit Salty Eating
Eating salt for a long time will make the heart more active, higher blood pressure and thereby leading to the risk of cardiovascular diseases.
So, To have a healthy heart, you should consume reasonable salt content. According to the UK National Health Service recommendations consume up to 6 grams of salt per day, which is equivalent to about one teaspoon of salt per day.
5 Quit Smoking, Alcohol
According to the UK Heart Foundation, Smokers are twice as likely to have a heart attack than someone who has never smoked. Besides that, People who do not smoke but are exposed to regular smoking can also suffer from heart diseases.
Alcohol is able to prevent atherosclerosis and coronary diseases, but it is only effective when used in moderation (approximately 1-2 small cups per day). If used repeatedly the moderation on the opposite will affect the body, increases the risk of cardiovascular events due to high blood pressure, increased risk of liver damage, brain complications (especially brain hemorrhage) and some other cardiovascular diseases.
And with some Patients with a history of arrhythmia then the use of stimulants, including alcohol, will make it easier for patients to have arrhythmias.
6 Limit Eating Saturated Fats
Saturated fat found in animal fats, egg yolks, animal viscera, ... Unsaturated fats are found in fish, tubers, vegetable oils, ...
People with cardiovascular disease should not use saturated fats of animal origin, but should eat fats derived from plants.
Elderly people with normal health should also reduce animal fat, use more vegetable oil. Young people should use more animal fat.
However, to ensure a healthy heart, it's best not to eat too many greasy foods because they are all bad for your health.
7 Learn How to Reduce Stress
In addition to exercising, getting enough sleep, eating healthy, then creating a positive lifestyle with lots of laughter will help improve blood vessels, increase the amount of hormones in the brain, improve mental well-being, and help combat pain or anxiety..
Simple methods to help calm the mind when stressed or anxious such as: Deep breathing, smiling, body massage, listening to music, resting, etc.
8 Lose Fat, Maintain a Reasonable Weight
Fat lIncreases blood pressure, increases coronary artery disease. The amount of fat and cholesterol narrows coronary arteries, obstructing the blood flow to the heart, causing myocardial ischemia, myocardial infarction is very dangerous.
Obese people have a 2 to 3 times higher risk of cardiovascular disease and death than non-obese people. To avoid possible unfortunate consequences, we should follow a healthy diet and exercise regimen to have the healthiest body.
9 Listening to music
There are many ways to ease the mind, including listening to music that has been shown to help the heart stay healthy and recover faster from heart disease. When we hear our favorite tunes, Endorphins - the body's natural painkillers will be released from the brain and help improve heart health.
The other effects of listening to music you can learn more through the following article: Top 07 Good Habits You Should Perform Every Day
10 Routine Health Checkup
Equally important is a routine health check. This will help you understand your heart health condition, from which the doctor will guide you how to take care of your health at home, help prevent disease, and return you a body. healthiest.
Besides thatWhat habits should you avoid so as not to affect your health? Let's find out more through the following articles: Top 9 Habits Harming Health You Should Give Up, Top 5 Habits Breakfast Affects Your Health Bad
With 10 how to have a healthy heart just now, Topnlist Hopefully, you guys will appreciate your health more and create healthy habits together to maintain your healthy heart.