How to improve cardiovascular health? Introducing these six healthy habits in your live, you’ll achieve more than you could imagine.
Following a balanced diet, practicing at least 30 minutes of physical activity a day and keeping stresses under control can help us take care of cardiovascular health. Are you interested in knowing other keys to achieve it?
How to improve cardiovascular health?
The cardiovascular system is one of the most important in the body. Although some do not give it the importance it deserves, many vital processes depend on its proper functioning. Therefore, taking care of cardiovascular health should be a priority. How to do it?
The World Health Organization (WHO) points out that cardiovascular diseases are the leading cause of death in the world, even above the different types of cancer. Although at first they do not manifest with strong symptoms, can seriously affect the quality of life.
One possibility is that these health disorders develop due to non-modifiable factors, such as age, gender, genetics, or diabetes. However, there are other factors whose negative effects can be curbed by adopting some healthy habits. Taking into account that many do not know what they are, next we are going to share the six most important ones.
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Do physical exercise to take care of cardiovascular health
Regular exercise can help reduce food cravings. However, it is important to do so for well-being and not as punishment for overeating.
Having an active lifestyle is related to a decrease in the risk of developing cardiovascular diseases, as stated in a study published by Circulation in 2003. Thus, it is advisable to exercise if you suffer from any of these diseases.
Physical activity has direct benefits on the cardiorespiratory system. In addition, it considerably reduces the risk of suffering from disorders such as being overweight, hypertension and high cholesterol.
Also, its regular practice minimizes the chances of suffering from angina pectoris, myocardial infarction and cerebrovascular accidents. Therefore, doing physical exercise to take care of cardiovascular health can be a very good option.
In addition, its benefits do not distinguish between sex or age, as long as it is practiced continuously, for a minimum of 30 minutes a day.
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Maintain a healthy and balanced diet
Following healthy eating habits is key to controlling three of the main factors linked to heart health problems: high cholesterol, uncontrolled blood pressure and excess weight.
Thus, the WHO details that a diet controlled in calories and fat, with a high content of fruits and vegetables, significantly reduces the probability of developing cardiovascular disease.
It is also necessary to limit the consumption of foods with high levels of sodium and cholesterol. These are two substances that negatively impact circulation, arteries and the heart.
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Limit alcohol consumption
There are studies that affirm that the moderate consumption of alcohol – one or two glasses of red wine a day – could reduce the risk of cardiovascular problems. However, research indicates that excessive intake can have the opposite effect.
Its high content of toxins and the difficulties it causes in metabolism are the factors that are linked to its negative effects on heart health. The aforementioned study concludes that, if risks and benefits were balanced, the former would end up having a much greater influence on the health of the individual.
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Increase the consumption of omega 3
Consuming omega 3 fatty acids is one of the most recommended ways by current medicine to take care of cardiovascular health. A 2017 study published by Nutrition, Metabolism and Cardiovascular Diseases confirms its efficacy, although it also clarifies the need to continue studying its effects to obtain greater precision.
Instead of affecting the arteries and increasing bad cholesterol (LDL), these healthy fats facilitate their cleaning and promote the increase of good cholesterol (HDL).
Its moderate intake, whether from natural sources or supplements, is related to a decreased risk of various heart and cognitive pathologies. Foods such as the following are a great source of omega 3:
- Fish (sardines, salmon, mackerel, tuna, herring).
- Seeds.
- Nuts.
- Olive oil.
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Maintain a healthy weight
Citing the WHO again, we can warn that both overweight and obesity cause imbalances and negatively affect the health of the heart, the circulatory system and the brain. Having them poses a high risk of disorders such as:
- Hypertension.
- Coronary cardiopathy.
- Cerebrovascular accidents
- Type 2 diabetes.
- Heart attacks
- High cholesterol.
- Thrombosis.
It is estimated that a high number of cases of coronary heart disease have links with a body mass index (BMI) greater than 25. For this reason, it is essential to monitor weight, especially after the age of 20, if you want to take care of your body. cardiovascular health.
On the other hand, the waist circumference should receive special attention. A study published in the Annals of Internal Medicine confirms that. It confirms that the accumulation of abdominal fat influences heart problems even more than BMI.
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Practice relaxation techniques
Anxiety and stress are two factors that can also affect heart health in some way. The Argentine Society of Cardiology reported in 2019 that people are more likely to suffer a heart attack in a stressful situation. Especially, during the year after a traumatic event.
Although stress as such does not trigger cardiovascular diseases, it can aggravate them. Or, it make them more recurrent by raising blood pressure, among other consequences. Therefore, it is essential to do relaxing and pleasant activities, such as walks, meditation or yoga.
A comprehensive plan to take care of cardiovascular health
Of course, in addition to putting the aforementioned habits into practice, it is convenient that you undergo continuous medical check-ups. You need these to accurately verify the state of your cardiovascular health.
Follow each of the recommendations and discover that you can do a lot to take care of cardiovascular health. Staying healthy depends on small efforts that you make every day, do not let yourself be!
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