Building and maintaining healthy habits is one of the best ways to protect your heart. Here are the scientific lifestyles you need to “befriend” as soon as possible.
The heart is an important organ in the body, working non-stop 24 hours a day, 365 days a year. In the circulatory system, the heart takes on the role of pumping blood to every corner of the body, the blood carries oxygen and nutrients to help nourish the body.
The disease is common in the elderly. However, modern life with many pressures and stress makes cardiovascular disease no longer a disease of old age but has become a threat to young people with a rapid rejuvenation rate.
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It is worth mentioning that it is unhealthy lifestyles that have led to an increasing number of people with heart disease. According to statistics in Vietnam, the rate of young people having a heart attack increases by nearly 10.5% per year. This number is a wake-up call to young people who need to change their life habits.
Many studies have shown that, if you follow healthy habits, stay away from unhealthy behaviors, you will effectively reduce the risk of heart disease. If you don’t want a “death” disease like a heart attack, you should immediately maintain the following 9 habits.
* Control blood pressure and increase cholesterol.
High blood pressure and high cholesterol are an increased risk of heart disease and stroke. Many patients do not have any specific symptoms, but if not treated promptly can lead to many dangerous complications. Therefore, checking blood pressure and cholesterol regularly with the help of blood pressure monitors and blood tests is very necessary, especially for the elderly, obese and diabetics.
* Regular exercise and sports.
According to some studies in the world, being inactive, not participating in physical activity can increase the risk of cardiovascular diseases. In particular, office workers often have a habit of sitting for a long time, which can lead to health problems including heart disease, type 2 diabetes and cancer. Therefore, each of us should change our perception, starting with exercising every day and moving gently between working hours.
According to the American Heart Association AHA guidelines, adults without disease should do at least 30 minutes of heart-healthy exercise each day. After that, you can gradually increase the intensity and duration of the exercise to ensure that you are fit. Do not over-exercise, it will inadvertently create a burden on the heart. Regular exercise every day not only helps increase endurance and flexibility, but also improves mood and spirit. Some exercises and sports are good for the heart, suitable for most people such as running, walking, cycling, yoga, swimming and some cardio exercises that increase the heart rate.
* Building a scientific diet.
A scientific and nutritious diet is a decisive factor for health. If you eat too much compared to your needs, your body will fall into a state of excess calories, which can easily cause obesity, blood fat, heart attack, diabetes, high blood pressure, etc. On the contrary, not eating enough will cause your body to lose weight. unable to function properly, especially the circulatory system.
To have a healthy heart, you should stay away from foods high in trans fats because these fats increase the risk of clogged arteries and lead to numerous dangers for the cardiovascular system. At the same time, a healthy diet ensures all the necessary groups of nutrients and foods that are good for the cardiovascular system such as green vegetables, fruits, whole grains, low-fat milk, white meat, poultry, and fish. In particular, you should limit red meats and processed foods.
* Maintain a healthy weight.
Being overweight or obese is also a major cause of cardiovascular disease. Therefore, keeping your weight in moderation not only improves your appearance, but also helps to prevent disease risk. Exercising, eating right, and having a plan to maintain a healthy weight will help you have a healthy heart and prolong your life.
* Stay away from alcoholic beverages and stimulants.
Alcoholic beverages such as wine, beer and stimulants are enemies of the body, causing negative effects on the heart. Alcohol and toxic substances in smoke increase blood pressure and blood fats, making you more likely to have a stroke and heart failure.
* Get enough sleep .
Doctors recommend that sleeping less than 5 hours a day can cause you to have heart problems. Sleeping deeply and getting enough sleep every day not only helps the body recover energy after a long day, but also reduces pressure on the heart. Sleep is the “golden time” for the heart to be “maintained”, restored, creating a premise to work more sustainably.
* Rest, reduce stress.
Heart disease and stress are “best friends” that are closely related. The body is constantly stressed, causing higher levels of inflammatory substances in the blood, leading to heart disease. Therefore, even though life is stressful, each of us should create a habit of relieving stress by appropriate methods, resting and limiting overwork.
* Proper oral hygiene.
Many studies show that people with gum and periodontal disease have a higher than normal risk of heart disease. The main reason is that disease in the teeth increases inflammation in the body, causing heart disease. Therefore, to keep the heart healthy, the doctor recommends that each person should clean their teeth by brushing their teeth twice a day, flossing after eating and taking timely treatment of dental problems. .