Unfortunately, there are risk factors that we cannot influence. This is a genetic predisposition to cardiovascular diseases. Even if nature did not pity us, we must not aggravate the current state of affairs. For this it is important to maintain a healthy lifestyle and apply preventive measures.
Simple recommendationsThis is where to start.
Eat rightThe daily rate of fruits and vegetables - 500 grams. Prefer potato uniforms, dried fruit, tomatoes, herbs, peaches and apricots. These products contain potassium and magnesium, which is important for heart function. Limit salt intake. Her excess has a negative effect on the heart muscle. From here spasms and attacks. A teaspoon without a slide a day is your ceiling.
Do not get carried away with fatty foods, confectionery, fast food. Bowl eat fish - a source of omega-3 and omega-6 fatty acids. It will save you from atherosclerosis. Discard margarine and mayonnaise. Dress salads with yoghurt, vegetable oil, lemon juice and spices. Meat dishes do not fry, but bake in the oven or simmer.
Sleep is the best medicineSleep at least 7-8 hours. Scientists believe that a systematic reduction in the duration of sleep, even by half an hour, leads to the development of obesity and diabetes. And it has a destructive effect on the heart.
Do not forget about sportsWalking on foot more often is a natural way to prevent hypertension. 30 minutes of such a walk a day - and your vessels are in good shape. Pilates, yoga, cardiovascular exercises and light exercises in the fitness center are also welcome. Sport tempers the cardiovascular system. The main thing is not to overdo it.
Watch your pulse and blood pressureNormal heart rate ranges from 60 to 90 beats per minute. In this rhythm, the main motor of a healthy person works. Blood pressure is considered ideal when it reaches 110 to 70 mm. Hg st. But the norm is not higher than 139 by 94 mm. Hg st.
Physical relief will helpRemember that most heart diseases are from nerves. During stress, the adrenal glands release the hormone adrenaline into the bloodstream. Hence, the pulse quickens, myocardial oxygen demand increases, blood pressure rises. To defuse the body and calm down, give yourself a physical exertion - run or walk with an energetic step.
Contact a cardiologist in time.Diseases of the heart and blood vessels are often asymptomatic. Even if nothing bothers you, do an ECG once a year. And also, control your cholesterol and measure your blood pressure more often. Pain in the heart and behind the sternum, the feeling of difficulty breathing, increased or slow pulse - reasons for seeking medical help.
Risk factorsHere are 10 major factors that increase the risk of cardiovascular diseases:
- frequent stress;
- high cholesterol;
- passive lifestyle;
- unhealthy diet;
- alcohol abuse;