7 golden rules to keep your heart healthy

Cardiovascular diseases are one of the main causes of death, so eating a balanced diet, practicing physical activities, sleeping enough hours, as well as maintaining a low level of stress and adopting basic healthy habits; These are the most important factors that help us prevent heart disease and others.

In this context we offer a number of useful tips for heart health

1-Eat a balanced diet

In this context, she stressed the need to follow a balanced and varied diet, in addition to limiting the consumption of unhealthy fats and foods that contain a high percentage of cholesterol, salt, sodium and added sugars.

Nuts, vegetables, fruits, white meat, blue fish, legumes, fiber and plenty of fluids should also be included in our diet, since these foods are very compatible with the Mediterranean diet.

Care must also be taken to add fat-free or semi-fat products to the shopping cart in order to reduce the amounts of fat consumed, and it is advisable to avoid processed foods and replace them with products made at home.

It was pointed out the need to read food labels, in addition to knowing the amounts of sugar and salt that they contain.

2- Doing physical activities

Sports activities are an excellent ally in promoting heart health. Including walking at least thirty minutes at a brisk pace five days a week increases life expectancy and reduces the risk of cardiovascular disease by up to 11%. Physical activities help improve mood and reduce stress.

3- rest and avoid stress

We must work to reduce our stress level, especially during work, because excessive stress leads to chronic fatigue, and it can also be a cause of heart disease, so it is better to live in calm and devote some time to relaxing activities and positive thinking.

Also, sleeping regularly at a rate of between seven and eight hours a day, reduces stress and helps the body get rid of the fatigue of an entire day, and it is also important to pay attention to the quality of bedding and provide an ideal environment in the bedroom to enjoy comfort, and it is necessary to avoid using the mobile phone or watching TV when lying down, as these devices interfere with sleep.

4- Cholesterol control

Cardiovascular diseases affect women more than men, and with age, these risks gradually increase, so we have to control cholesterol so that it does not exceed 200 milligrams per ten liters of blood, because it is the only way to ensure that the arteries that can It could cause a heart attack or stroke.

In addition to the association of cholesterol with the foods we consume, some genetic genes can contribute to the production of a lot of bad cholesterol, and therefore the necessary examinations and analyzes must be carried out periodically, especially if you have a genetic background.

5- blood pressure monitoring

High blood pressure can pose significant health risks, as it causes blood to flow through our arteries more forcefully, affecting all of our organs.

6- Maintain a healthy weight

Obesity is one of the factors that increase the risk of high blood pressure, cholesterol problems and diabetes, which also makes us more susceptible to cardiovascular problems. Weight is directly linked to heart problems, chronic fatigue, and many other diseases, so monitoring it is absolutely essential.

7- Limit alcohol and tobacco

Avoiding drinking alcohol and smoking tobacco is very important to reduce the risk of cardiovascular disease, as there is no doubt that smoking increases the risk of developing aneurysms, coronary heart disease and blood clots.

As for alcohol, it is toxic to the heart muscle and leads to its weakening and increases the risk of developing dilated cardiomyopathy, which leads to the appearance of symptoms of heart failure.

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