While some factors such as genetics may make you more prone to heart disease, the best way not to.. Crack your heart is to take care of it through daily activities, that shape your lifestyle.
The heart "requires" prevention
"Lifestyle is crucial for heart health," says Dr.. Holly S. Andersen, Cardiologist and Associate Professor at the New York-Presbyterian Hospital, Weill Cornell Medical Center.
«It is even more important than genetics, as about 80% of heart disease could have been avoided" points out.
Η Jennifer Haythe, co-director of the Women's Center for Cardiovascular Health at Irving Columbia University Medical Center and cardiologist agrees. "Many heart diseases can be prevented", mentions features.
"If people care about their heart 20, 30 and 40 years, they will probably not face problems growing up "he points out.
Effective protection moves
What exactly can you do to improve your heart health?; The habits suggested by the experts but also the ways to integrate them in your daily routine:
Exercise most days of the week
THE American Heart Association (AHA) recommends at least 150 minutes of moderate-intensity exercise per week. If you see a lot, then you can try them 75 minutes, but intense aerobic activity or a combination of moderate and intense intensity.
"Physical activity is the source of youth," experts point out. "It makes your cardiovascular system more efficient. If you do not have time for daily training, then make sure you do something that will raise your heart rate, like walking ".
Do everything, what you can do to minimize stress
Actually, Numerous research data point out that stress can damage our heart directly or lead to harmful behaviors, such as inactivity and overeating, which can cause high blood pressure and high cholesterol.
However, it is difficult to avoid stress so it is important to manage the way you react to it. When you feel the levels go up dangerously, try a few deep breaths and don't forget your staff self – care.
Keep alcohol for special occasions
The data on the effects of alcohol on the heart are controversial. Some research has shown that drinking a glass of red wine a day can reduce the risk of dying from heart disease., however excessive alcohol consumption has been found to have adverse health effects.
For this reason, Experts recommend leaving alcohol for the most special occasions, such as a promotion, the birthday of a loved one or even an anniversary date.
Turn to.. DASH diet
While the Mediterranean diet has many health benefits, The American Heart Association defines the DASH diet as particularly beneficial for heart health, as it seems to lower high blood pressure and improve cholesterol, reducing the risk of heart disease.
The basic elements of this diet, include:
- Eat lots of vegetables, whole fruits and cereals.
- Eat lean dairy products or low fat but also fish, poultry, beans, nuts and vegetable oils.
- Limit foods high in saturated fat, such as fatty meats, full fat dairy products.
- Limit sugary drinks.
See your doctor regularly
Prevention is the best treatment. Your doctor can check you for symptoms of heart disease and also help you manage and maintain your blood pressure levels normal..
There are no specific symptoms of high blood pressure, but uncontrolled blood pressure can lead to heart disease, according to the US Centers for Disease Control and Prevention (CDC).