6 habits that will strengthen your heart

The heart is not only a sym­bol of love, loy­al­ty and courage. It is one of the main human organs. This is a kind of pump that pumps blood into the vas­cu­lar sys­tem, and the gen­er­al con­di­tion of all sys­tems of the human body depends only on the cor­rect func­tion­ing of our heart.

strengthen the heart

To be more pre­cise, the dura­tion of our lives depends only on the work of the heart. In the con­di­tions of the mod­ern pace of life, all the accom­pa­ny­ing stress­es, mal­nu­tri­tion, ecol­o­gy, our heart sim­ply needs spe­cial care.

If we for­get to take care of the heart, we can grad­u­al­ly and imper­cep­ti­bly begin to devel­op car­dio­vas­cu­lar dis­eases.

To avoid this, a sports nutri­tion­ist-nutri­tion­ist Iry­na Storozhenko sug­gests intro­duc­ing 6 healthy habits into your life that will help your heart.

1. Movement is life

The old say­ing is true. To keep your heart and blood ves­sels healthy, add phys­i­cal activ­i­ty to your life. Sports activ­i­ties low­er cho­les­terol lev­els, pre­vent blood clots and nor­mal­ize blood pres­sure.

Just 30 min­utes of exer­cise a day three times a week at 50% heart rate (110–120 bpm) can reduce your risk of coro­nary artery dis­ease by 50%.

Try to move as often as pos­si­ble:

  • walk to work
  • skip the ele­va­tor
  • walk out­doors,
  • take evening walks before bed.
sports for the heart

Peo­ple who do not exer­cise are twice as like­ly to suf­fer from car­dio­vas­cu­lar dis­ease than those who exer­cise in the morn­ing.

To stay healthy, it is not nec­es­sary to absorb tons of vit­a­mins, walk­ing, cycling or swim­ming will be enough. But it is impor­tant to remem­ber that exces­sive loads and overex­er­tion are not good for the heart, as inten­sive train­ing at a high heart rate neg­a­tive­ly affects its work.

2. Don’t Forget Regular Medical Examinations

early stages of heart disease

I am not kid­ding. It is advis­able to under­go a com­plete med­ical exam­i­na­tion at least 1–2 times a year. In no case should women for­get about this point after forty, since the ini­tial stages of heart dis­ease are most­ly com­plete­ly asymp­to­matic.

Nec­es­sary exam­i­na­tions for the heart:

  • stress test
  • analy­sis for c‑reactive pro­tein,
  • mea­sure­ment of sug­ar and cho­les­terol lev­els,
  • elec­tro­car­dio­gram,
  • blood pres­sure mea­sure­ment,

3. Peace of mind is our friend

how to calm down

While the heart is in a state of calm, our body per­ceives this as a guar­an­tee of get­ting rid of stress. Pos­i­tive thoughts, for­give­ness and free­dom from resent­ment, being in a pos­i­tive­ly think­ing envi­ron­ment, read­ing inter­est­ing books, prayer, med­i­ta­tion, aro­mather­a­py, and mas­sage help best of all.

I’m sure you’re think­ing, “These meth­ods don’t work.” But I promise you, once you start, you will see how they affect our health.

4. Vitamins and minerals for the heart

Vitamins and minerals for the heart

In strength­en­ing the heart, one of the main assis­tants are antiox­i­dants. You also need to learn how to mon­i­tor the bal­ance of “heart” vit­a­mins and min­er­als.

Coen­zyme Q10 is a great sup­port for the heart. We need a coen­zyme to con­vert nutri­ents into ener­gy, which is essen­tial for cells to func­tion prop­er­ly. Coen­zyme Q10 is the body’s pro­tec­tor against can­cer and pre­vents car­dio­vas­cu­lar dis­ease.

It is con­sid­ered more effec­tive to take coen­zyme in com­bi­na­tion with sele­ni­um. This, at one time, was con­firmed by Swedish sci­en­tists from Karolin­s­ka Uni­ver­si­ty, who stud­ied peo­ple 70–88 years old. In these groups, who took more than 4 years of a com­bi­na­tion of coen­zyme Q10 and sele­ni­um, the mor­tal­i­ty rate was 50% low­er than in the con­trol group, which did not take any addi­tion­al sup­ple­ments.

5. Eat Healthy and Love Hearty Foods

foods for the heart

Healthy nutri­tion is the foun­da­tion of the foun­da­tions for the prop­er func­tion­ing of the heart. Try to eat well, eat­ing whole foods, veg­eta­bles, fruits, berries, seeds and nuts rich in min­er­als and macronu­tri­ents. Remem­ber that no diet is con­ducive to healthy heart func­tion. They put a strain on the body. There­fore, my advice is only prop­er nutri­tion.

Let’s talk about salt. No won­der they say that salt (like sug­ar) is white death. It has a bad effect on meta­bol­ic process­es that can con­tribute to the devel­op­ment of hyper­ten­sion. And hyper­ten­sion neg­a­tive­ly affects the entire car­dio­vas­cu­lar sys­tem.

If it seems to you that life with­out salt is impos­si­ble, you should learn to lim­it its con­sump­tion to 5–6 g per day (1 tsp with­out a slide). Salt can be replaced with sea­son­ings and spices — this small, at first glance, step can sig­nif­i­cant­ly affect heart health.

To strength­en the heart mus­cle with nutri­tion:

  • Use extra vir­gin olive oil and oth­er veg­etable oils. Pay atten­tion to those that are suit­able for fry­ing.
  • Choose good qual­i­ty lean meats, espe­cial­ly poul­try and veal. Eat fish twice a week, espe­cial­ly sea fish. Omega‑3 fat­ty acids found in fish oil reduce blood clot­ting, low­er blood pres­sure and improve the elas­tic­i­ty of blood ves­sels.
  • Eat at least half a kilo of fruits and veg­eta­bles a day.
  • Buy high-fiber grains (bran, mues­li, whole grain bread, whole grain pas­ta, cere­als).

6. Get more rest

rest for the heart

It is imper­a­tive to train and move, but it is also imper­a­tive not to for­get about qual­i­ty rest. Sleep gives the heart a break, an oppor­tu­ni­ty to relax and unwind — so indulge in a full eight-hour sleep or after­noon sies­ta. Take a short vaca­tion 2 times a year to calm down, take a breath and gain strength. Don’t wor­ry, every­thing will not col­lapse at work with­out us, but for the heart, a week-long vaca­tion will be most wel­come!

Leave a Reply