Why do we need to abuse our heart, and look for a doctor’s intervention when it is already too late!? We can take measures that are timely and quite customary to everyday life that do not require much effort of will, which will pay back generously enough in the long term.
Rule # 1: eat vegetables, fruits, and meals with minimal heat treatment
Vitamins and cellulose improve the overall functioning of the body, slow down the development of atherosclerosis, and the buildup of cholesterol on the walls of the blood vessels. Fish that are proven to be rich in omega-3 fatty acids reduces the risk of a heart attack.
On the other hand, in the heat treatment, almost all food products lose many of their valuable properties.
Rule # 2: exercise regularly, take walks, run, ride a bicycle
Exercising maintains the tone in all the muscles, including the heart. During physical activity, glucose is processed more quickly, and substances that otherwise are deposited in the most problematic areas are consumed.
Especially suitable for the health of the heart is running, walking, and swimming. The primary condition for a sound effect is to do it for at least 30 minutes, 3-4 times a week.
If you do not like the exercising machines at the fitness club, ride a bike or just walk around the park.
During exercise, monitor your pulse – it must be a maximum of 110-130 beats per minute.
Rule # 3: Use a moderate amount of alcohol
You do not have to give up drinking entirely. A glass of dry red wine a day (for example, at noon) has significant benefits for your heart.
Red wine is rich in polyphenols – potent antioxidants that are contained in grape seeds. According to recent studies, moderate alcohol use (1-7 glasses per week) reduces the risk of heart attack and stroke by up to 30%.
The safe daily alcohol intake is 20 grams of pure ethyl alcohol, equivalent to a glass of wine or 330 ml of beer.
Rule # 4: Your waist circumference should not exceed that of your hips
According to statistics, proper nutrition reduces the risk of heart attack by 57%. The “right” weight allows you to avoid many health problems, including heart failure.
Waist over 89 cm, regardless of height, is a real threat to health. Scientists point out the so-called “Fatty chain” due to too much fat:
- Relative insulin deficiency
- Increased blood glucose concentration (type 2 diabetes)
- Elevated cholesterol levels
- Atherosclerosis and increased blood pressure.
Most people with abdominal obesity suffer from these problems somewhere along this chain. Fat accumulates mainly in the waist. From this perspective, it is better to be a “pear” rather than an “apple.”
Rule # 5: Quit smoking
Usually, videos show what damage cigarettes can do to your lungs. But, in fact, smoking does bigger damages to your heart. According to a study from the WHO, smoking is the second factor after atherosclerosis contributing to the development of ischemic heart disease.