Heart health is essential if you want to lead a healthy life. People all over the world pay maximum care to maintain their heart health. People try to keep fit to guarantee they have a healthy heart. They order coq10 online which is an awesome coenzyme to keep their heart fit and healthy.

TIPS TO KEEPING A HEALTHY HEART

Cardiovascular diseases are the leading cause of mortality in the world. The most dangerous factor in heart diseases is that they do not produce symptoms until it is too late and the person suffers from a heart attack or angina pain.

Apart from the unavoidable aspects, such as age, sex, genetic inheritance or diabetes, there are other risks to heart health whose negative effects we can avoid.

A physically active lifestyle is associated with a reduction in the frequency and mortality of cardiovascular diseases.

Following a balanced diet can help reduce three of the main factors of heart disease: high cholesterol, high blood pressure, and excess weight.

From the age of 40, periodic medical check-ups are recommended, especially those with a family history of heart disease, hypertension, cholesterol, diabetes, obesity, and smoking.

To keep a healthy heart, prevention is something as simple as eating healthy, controlling weight and exercising. We give you the keys to get it.

1. Practice physical exercise every day

A physically active lifestyle is associated with a reduction in the frequency and mortality of cardiovascular diseases. Exercising improves the functioning of the cardio-respiratory system and has a beneficial effect on weight, blood pressure, diabetes, and hypercholesterolemia.

Physical fitness decreases the chances of angina pectoris and heart attacks. It also has very important psychological effects, which contribute to managing stress and increasing mental well-being. Physical activity is beneficial in both sexes and all age groups, as long as it is practiced regularly, regardless of when it begins, which indicates that it is never too late to obtain its benefits.

Aerobic exercise is the most recommended: running, brisk walking, swimming, or cycling should be practiced at least three times a week for 30 minutes to strengthen the heart.

 

2. Follow a healthy and balanced diet

Following healthy eating habits can help reduce three of the main factors involved in heart disease: high cholesterol, high blood pressure, and excess weight. Healthy habits for the heart include limiting daily consumption of salt and alcohol. The diet should consist mainly of fruits, vegetables, cereals, lean meats, and fish.

Reduce the consumption of fat (especially saturated fat) and cholesterol (red fatty meats, whole milk, cheeses made with whole milk, eggs, cream-based dishes and desserts that contain a lot of fat), and prioritize the fat that comes from Olive oil, nuts, and fish, for its benefits on the cardiovascular system. The consumption of fiber (whole grains, legumes, fruits) is also very important.

 

3. Quit smoking

Tobacco is one of the main factors that can be avoided to reduce the occurrence of heart disease. Smoking harms the cardiovascular system, favors the risk of thrombosis and causes a reduction in the width of the coronary arteries making it difficult to circulate the blood. That’s why it is essential to avoid tobacco actively as well as passive smoking (smoking environments).

 

4. Limit alcohol

Moderate alcohol consumption (one to two glasses of red wine per day) has been linked to a decrease in cardiovascular disease. However, alcohol abuse is proven to be harmful to health. Several studies have described a relationship between excessive alcohol consumption and the onset of cardiovascular diseases. Lessen alcohol consumption and limit it to a glass of red wine to accompany meals.

5. Maintain an optimal weight

Several studies have shown that obesity aggravates heart problems due to overexertion Increases hypertension, coronary heart disease, strokes, favors the onset of type 2 diabetes as well as other diseases.

Approximately 40% of the incidence of coronary heart disease is attributed to a body mass index (BMI) greater than 25. That is why it is essential that each person knows their BMI and acts accordingly, especially if you are over 20 years of age.

6. Eliminate stress

Stress is another factor that can affect the heart. You are more likely to suffer a heart attack in times of stress because the heart speeds up and blood pressure increases. When this happens, the heart needs more oxygen. This does not mean that stress causes cardiovascular disease, but it does seem to aggravate them.

Look for moments for relaxing and pleasant activities, such as walks, yoga, etc. Adhere to reasonable work schedules that allow you to enjoy free time and disconnect from daily work stress.

 

7. Control of diabetes

In people with diabetes, strict control of their blood glucose (sugar) levels avoids diabetes complications. High glucose level causes deterioration of the arteries affecting organs such as the heart, brain, kidneys, and vision.

Other known cardiovascular risk factors are frequently associated with diabetes, especially that of type 2. They are obesity, especially abdominal predominance, very common in diabetic women. Arterial hypertension increases in women from 40-50 years. All this makes it very necessary to periodically monitor sugar in women. With good disease control (drugs and proper diet) the quality of life and prognosis of patients with diabetes can be improved.

8. Monitor blood pressure

High blood pressure is the elevation of systolic blood pressure (the one known as the maximum) and diastolic (known as the minimum). It usually does not give any symptoms but it is important to detect and treat it because it is known to potentially exacerbate heart diseases leading to heart failure.

9. Regular medical check-ups

From the age of 40, go for medical check-ups regularly. This is especially important in people with risk factors such as a family history of heart disease, hypertension, cholesterol, diabetes, obesity, and smoking.

You should see a doctor regularly to check the figures and if they appear high it is important to follow a series of monitored dietary measures (exercise, lose weight, limit salt) as well as the pharmacological treatment that is required.

10. Keep cholesterol at bay

Excess blood cholesterol accumulates in the walls of the arteries, contributing to the process of atherosclerosis. Hypercholesterolemia is a determining factor in the onset of cardiovascular disease.

Current health measures are aimed at primary prevention, that is, to avoid high cholesterol levels and thus reduce the risk of these pathologies before the cardiovascular pathology appears.

A fit and healthy heart

Practice good habits that keep your heart healthy. Encourage others around you to accompany you to a brisk walk or yoga class when you’re new to your heart health journey and live a healthy and fit life.