Healthy heart. How to protect our main body from disease?

Among the causes of mortality, heart and vascular diseases rank first in the world. But with careful attitude to their own health, the main engine of our body will run smoothly for many years. What to do for this? Learn from the article.

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 recommendations

This is where to start.

Eat right

The 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.

Eat more apricots - they have a lot of potassium and magnesium. It helps the work of the heart!

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 medicine

Sleep 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 sports

Walking 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.

Walk more often - walks in the fresh air harden your heart!

Watch your pulse and blood pressure

Normal 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 help

Remember 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.

If you feel the first symptoms of the disease - contact your cardiologist!

Risk factors

Here are 10 major factors that increase the risk of cardiovascular diseases:
  • smoking;
  • overweight;
  • frequent stress;
  • high cholesterol;
  • diabetes;
  • passive lifestyle;
  • unhealthy diet;
  • hypertension;
  • alcohol abuse;
  • genetics.

Obvious symptoms

Sometimes we see symptoms in ourselves that we don’t pay special attention to, but they also signal a possible onset of the disease.


Heart swelling is felt in the lower body and appear in the evening. If you notice that the stockings are left on the legs, and the ankles are often enlarged, run to a cardiologist.


When a cough appears along with rapid heartbeat and chest pain, it is an alarming signal. Do not ignore it. Often, such a cough is worse when lying down.


If you get tired every day, get up in the morning "broken", experience constant weakness - these are signs of heart failure.


Just because the temperature "jump" can not. If this happens often, but there are no colds or infections, contact the hospital.

Increased fever without a cold is one of the first calls of the onset of the disease!

I wish you health and vitality!
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About the author

Анна Авдышева

Good health to everyone! I'm a geologist, accountant, journalist. I feed the passion for classical literature and active recreation. I'm writing about everything that's interesting. I love life, I strive for cherished goals and enjoy creativity.

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