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.
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.
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
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
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
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
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
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!
