The problem of cardiovascular diseases remains one of the main problems throughout the world. To reduce the likelihood of heart disease and improve the quality and duration of life, you need to change your habits.
Preventive measures, recommendations of cardiologists are aimed at promoting a healthy lifestyle. The American Heart Association has named habits that can help keep your heart healthy, as well as recommendations on how to make lifestyle changes to improve heart health.
Rules To Keep Your Heart Healthy
Following are the rules mentioned by American Heart Association for promoting heart health.
Quit Smoking And Reduce Alcohol Consumption
Smoking is one of the causes of damage to the heart’s coronary arteries and other cardiovascular diseases. Scientists have proven the connection between smoking and diseases such as coronary heart disease, myocardial infarction, and hypertension.
Furthermore, excessive consumption of alcoholic beverages harms the heart muscles, increases blood pressure, and causes irregular heartbeat. Therefore, American Heart Association recommends a healthy life without tobacco and alcohol.
Experts from the WHO and the American Heart Association emphasize that this can be done by making lifestyle changes and getting rehab assistance. People living in America know that Michigan is the best place to get alcohol treatment. So find top-rated alcohol treatment centers in Michigan to protect your heart.
Calculate Your Calorie Intake
Start by calculating how many calories you need to eat daily to maintain your weight. Caloric content, that is, the energy value of food is one of the most important characteristics of food. The calorie content is determined by the amount of energy received by the body with the complete assimilation of the components that are part of the food consumed.
Most nutritionists agree that women need about 2,000 calories per day, while for men, it is about 2500. But it should be borne in mind that the daily rate depends on a person’s weight, age, lifestyle, height, and health condition.
The daily rate is also determined by the expenditure of the body’s energy for various activities. Thus, people who lead a sedentary lifestyle need to consume fewer calories than people who lead an active lifestyle. The latter include professional athletes and people who are engaged in manual labor.
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Consume Less Salt
Scientists have proven the risk of cardiovascular disease due to increased sodium intake. So choose foods that are low in sodium and cook with little or no salt. Potassium is preferred in the diet – it is a sodium antagonist that prevents hypertension and strokes, promotes the elimination of excess fluid.
Rosehips, raisins, apricots, prunes, dried apricots are rich in potassium. Of the minerals for the heart, magnesium is useful, which reduces blood sugar and benefits blood vessels. You can find it in oat, buckwheat porridge, wheat, and rye bread with bran, parsley, walnuts, and carrots.
Maintain a Nutrient Balance
Diversify your diet with nutritious foods. But at the same time, you need to clearly understand what is meant by diet diversity. A person can diversify his diet, eat enough food, but at the same time, his body will experience a lack of nutrients due to the fact that there are no products from certain groups in his diet.
Almost everyone knows that cholesterol and animal fats are dangerous for the heart and blood vessels. But, for giving up fats, many people replace them with other dangerous foods. Therefore, it is important to be able to combine healthy foods while maintaining a healthy diet.
For heart health, you need monounsaturated fats, polyunsaturated fats, whole grains of cereals, soluble dietary fiber, insoluble dietary fiber, foods with potassium, calcium, magnesium salts.
Foods With Unsaturated Fats
Omega-3 and Omega-6 have a beneficial effect on heart health; therefore, you should introduce fatty varieties of sea fish into the diet. The American Heart Association recommends eating oily marine fish twice a week.
As for carbohydrates, it is not the fast ones that are useful, but those that are difficult to digest. They are present in foods that are made without starch or sugar and have not been food-processed. Whole grains are considered the best carbohydrates because they are most beneficial for heart and vascular health.
Plant-based products are also useful, namely vegetables, fruits, and berries. They help relieve inflammation in blood vessels, prevent the formation of cholesterol, the formation of blood clots, and lipid deposition.
As for proteins, the most useful are dairy and fermented milk products with low-fat content, lean meats, poultry, and fish. Poultry and fish are best cooked skinless and without saturated and trans fats.
Limit Saturated Fat
Saturated fat is one of the risk factors for coronary artery disease and atherosclerosis. This is because they increase the level of cholesterol in the blood, provoking thrombosis. Therefore, you should limit foods with saturated fats.
These include; sausages, fatty meats (namely, the white fat on meat), palm oil foods, chicken skins, confectionery, fast food. This list can also include butter and cheese, but you can use them if they are low-fat.
Eat Less Fructose And Sugar
This includes all sugary drinks and foods that contain so-called high fructose corn syrup, which you can read on the label of most drinks. The American Heart Association also recommends cutting back on sugar and sugar-containing foods, as increased sugar intake leads to excess weight, increased blood pressure, and increased stress on the heart.
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Lead An Active Lifestyle
To keep your heart working properly, you need to exercise regularly. It is a fact that people who lead a sedentary lifestyle are at 20-50% more risk of acquiring hypertension than physically active people. There is a myth that exercise may be risky for people with heart problems.
In fact, a complete lack of physical activity is much more dangerous. Sports do not mean Olympic achievements, but a reasonable, moderate intensity of physical activity. To strengthen the heart and blood vessels, dynamic loads are useful, especially outdoor activities.
It can be walking, ice skating, cycling, Nordic walking, or swimming. But strength, static exercises for the cores are not so useful: they contribute to an increase in pressure, which is dangerous for diseases of the heart and blood vessels.
We mentioned the recommendations of the American Heart Association to prevent health diseases and problems in this article. You must actively follow them to live a healthy life, free of diseases.