Heart diseases have become much younger and are increasingly common in those who are still very far from old age. How to protect yourself?
Include citrus fruits in the menu
Successful actress and mother of three children, Uma Thurman, drinks a glass of freshly squeezed orange juice in the morning, rich in vitamin C. Difficult duties and constant time pressure require increased doses of this vitamin to protect the heart from stress.
ADVICE. To keep your flame engine working like clockwork, eat 1 orange, tangerine or grapefruit every day. The latter, by the way, contains narginine — a valuable compound that prevents the regeneration of “good” cells into malignant ones.
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Sing more often
It has been observed that opera singers and those who sing in a choir extend their lives up to 5 years thanks to vocals (if, of course, they lead a healthy lifestyle). During singing, the blood flow in the small (pulmonary) circle of blood circulation is activated, which ensures enhanced gas exchange and oxygen delivery to the heart muscle.
ADVICE. It is not necessary to perform arias and romances at a professional level. Hum your favorite tunes while doing housework, sing along with guests at the festive table or with loved ones in your free time at karaoke.
It’s no secret that most of us sit for hours at the computer or with our noses buried in our smartphones. Meanwhile, scientists from the University of Texas found that every additional hour spent sitting significantly increases the risk of heart attacks (stroke and heart attack).
ADVICE. Myocardial fitness minimum is 40 minutes of physical activity per day. Be sure to carve out this time in your schedule, otherwise the heart will begin to weaken. Do you work in an office? Take a break every hour: climb a couple of flights of stairs, go to the printer at the end of the corridor or do a warm-up.
Check your cholesterol level
In fact, we cannot exist without cholesterol. For example, it is from this substance that the hormones we need are synthesized (by the way, 80% of cholesterol is produced by the liver and only 20% we get from food). Cholesterol is distributed throughout the body in compounds of two types.
- High-density lipoproteins (HDL) — the “good” ones — help clear excess cholesterol from artery walls, sending it to the liver for disposal.
- Low-density lipoprotein (LDL) — the “bad” — carries cholesterol to the walls of blood vessels, where it accumulates, forming plaques.
It’s all right, but if the diet is dominated by fatty foods, fast food, and smoked products, the level of “bad” cholesterol begins to skyrocket, and “good” HDL cholesterol does not cope with its work. As a result, the plaques increase, the lumen of the vessel narrows. The risk of atherosclerosis, which means heart attacks and strokes, increases.
ADVICE. Switch to a low-fat diet, emphasizing vegetables, fruits, and seafood. And also take a regular blood test — it will help to detect the level of cholesterol. The norm is 5.2 mmol/l. Indicators from 5.3 to 6.5 mmol/l — you have entered the risk zone! By the way, the pharmacy now sells express tests for cholesterol, which you can easily use at home.
Live in harmony with yourself!
Researchers observed the fate of 10,000 women for 13 years and came to the conclusion: in happy women, heart diseases develop much less often and occur in a milder form compared to those who have never met their soul mate or live in constant stress.
ADVICE. Do not sit idly by! To achieve harmony with yourself and those around you, constantly improve. Start doing yoga, sign up for theater skills courses, learn a foreign language. Who knows, maybe a new hobby will reveal your hidden talents!
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laugh a lot
The work of the heart is affected not only by a healthy diet and lifestyle, but also by a good mood, a good life.
ADVICE. To reduce the risk of cardiovascular diseases, be sure to laugh and be happy as often as possible. Watch funny and silly TV shows, scroll through memes on the Internet, watch silly videos with animals. Radium!
Do you have any heart health secrets?