The cardiovascular system is one of the most important of the body and, although some ignore it, many vital life processes depend on its good functioning.
The World Health Organization points out that cardiovascular diseases are the leading cause of death in the world, even above the different cancers.
It is a group of cardiac and circulatory disorders that, although they do not initially manifest with blunt symptoms, can seriously affect the quality of life.
Although they can be developed by non-modifiable aspects such as age, sex, genetics or diabetes, there are other factors whose negative effects can be curtailed by adopting some healthy habits.
1. Doing physical exercise
Having an active lifestyle is associated with a decreased risk of developing cardiovascular disease.
Physical activity exerts direct benefits on the cardiorespiratory system, and considerably reduces disorders such as overweight, hypertension and high cholesterol.
In addition, your regular practice minimizes your chances of getting angina, myocardial infarction, and strokes.
Its benefits do not distinguish sex or age, if it is practiced continuously, for a minimum of 30 minutes a day.
2. Maintaining a healthy and balanced diet
Following healthy eating habits is key to controlling three of the major factors associated with heart health problems: high cholesterol, uncontrolled blood pressure, and overweight.
Thus, a controlled diet in calories and fats, with a high content of fruits and vegetables, significantly decreases the probability of developing a cardiovascular pathology.
It is also necessary to limit the consumption of foods with high levels of sodium and cholesterol, two substances that negatively impact the circulation, arteries, and heart.
3. Limit alcohol consumption
Avoid alcoholic beverages and sedatives
Moderate alcohol consumption (one or two glasses of red wine per day) is shown to decrease the risk of cardiovascular problems. However, experts point out that their overeating may have the opposite effect.
It’s high toxin content and the difficulties it causes in metabolism are the factors that are linked to its negative effects on heart health.
4. Increase the consumption of omega 3
Consuming omega-3 fatty acids is one of the most effective ways to protect the health of the cardiovascular system.
It is a group of healthy fats that, instead of affecting the arteries and increasing bad cholesterol (LDL), facilitates their cleaning and promotes the increase of good cholesterol (HDL).
Their moderate intake, whether from natural sources or supplements, is related to the decreased risk of various cardiac and cognitive pathologies.
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It can be obtained from foods such as:
- Fish (sardines, salmon, mackerel, tuna, herring)
- The seeds.
- The nuts.
- The olive oil.
5. Maintain a healthy weight
Help lose weight
Both overweight and obesity cause imbalances and negatively affect the health of the heart, the circulatory system, and the brain.
Suffering poses a high risk of disorders such as:
- Coronary heart disease
- Cerebrovascular accidents
- Type 2 diabetes
- High cholesterol
It is estimated that 40% of the incidence of coronary heart disease has links with a body mass index above 25.
For this reason, it is essential to watch the weight, especially after 20 years.
On the other hand, the waist circumference should receive special attention. Abdominal fat accumulation has been shown to be a strong influence of heart problems.
This problem can generate resistance to insulin and other alterations in metabolism leading to serious cardiovascular diseases.
6. Practice relaxation techniques
Anxiety and stress are two factors that can also affect heart health in some way.
You are more likely to have a heart attack in the event of stress as the heart speeds up and blood pressure increases.
Although stress as such does not trigger cardiovascular diseases, it can aggravate or make them more recurrent.
Therefore, it is essential to do relaxing and pleasurable activities, such as walks or yoga, among others.
Of course, in addition to practicing the mentioned habits, it is advisable that you carry out continuous medical check-ups to accurately verify the state of your cardiovascular health.