2024-04-28 03:39:59
There are many steps that help protect your blood vessels, the first of which is to avoid and quit smoking, but there are other steps, especially those related to diet, exercise and mental health , which can also help improve your heart health, so which ones stand out?
1- Follow a “balanced” diet.
Research conducted in “connectedJournal of the American College of Cardiology“Between excess belly fat, high blood pressure, and unhealthy levels of fats in the blood,
So, according to the website, eating fewer calories and watching more portion sizes can make a big difference.“Health”.
*Include fiber in your diet
A diet rich in soluble fiber can help lower low-density lipoprotein or “bad cholesterol,” according toMayo Clinic“.
Sources of soluble fiber include beans, oats, barley, apples, pears and avocados.
* Make time to eat breakfast
The first meal of the day is important, so eating a nutritious breakfast every day can help you maintain a healthy diet and weight.
To build a heart-healthy meal, your breakfast should include whole grains, such as oatmeal, whole grain cereal, or whole wheat bread.
It should also include lean sources of protein, such as “turkey bacon, a small serving of nuts or peanut butter, and fruits and vegetables.”
* Eat fish at least twice a week
Eating a diet rich in omega-3 fatty acids can also help prevent heart disease.
Many fish, such as salmon, tuna, sardines and herring, are rich sources of omega-3 fatty acids.
Try to eat fish at least twice a week, and if you’re concerned about mercury or other contaminants in fish, you may know that the heart-healthy benefits outweigh the risks for most. more people.
*Eat a “small serving” of nuts
Almonds, walnuts, pecans and other nuts provide a solid amount of heart-healthy fats, protein and fiber.
Including nuts in your diet can help reduce the risk of cardiovascular disease.
Remember to keep the serving size small, because although nuts are full of health benefits, they are also high in calories.
* Limit salt intake
If everyone in the United States reduced their average salt intake to half a teaspoon per day, it would significantly reduce the number of people who develop coronary heart disease each year, the researchers report in the journal.New England“Medical.
Salt is one of the main drivers of rising health care costs in the United States.
Processed and prepared foods are usually high in salt.
* Reduce your intake of saturated fats
Reducing the amount of saturated fat you eat to more than 7 percent of your daily calories can reduce your risk of heart disease.
Instead, you can replace your intake of unhealthy fats with healthy fats, such as avocados, olive oil and eggs.
*drink tea
Drinking one to three cups of tea each day may reduce the risk of heart disease.
For example, linked drink tea Reduced rates of angina pectoris and heart attacks.
Eating dark chocolate
Not only is dark chocolate delicious, but it also contains heart-healthy flavonoids.
These compounds help reduce inflammation and reduce the risk of heart disease, scientists suggest in “Journal of Nutrition“.
2-Exercise on a daily basis
Regardless of your weight, sitting for long periods can shorten your life span, warn researchers at the Archives of Internal Medicine and the American Heart Association.
If you work in an office, remember to take regular breaks to move around.
Go for a walk on your lunch break and enjoy regular exercise in your spare time.
* Practice yoga
Yoga can help you improve your balance, flexibility and strength, and to relieve and relieve stress.
According to research published in “Journal of Complementary and Alternative Medicine“Yoga has the potential to reduce the risk of cardiovascular disease.
* Exercise strength training
It is also important to include regular strength training sessions in your schedule, as the more muscle mass you build, the more calories you burn.
This can help you maintain a heart-healthy weight and fitness level.
* Try dancing
Dancing is great exercise for heart health, and like other forms of exercise, it burns up to 200 calories or more per hour, according to “Mayo Clinic“.
* Practice sexual activity
Sex can be good for your heart, and sexual activity can add more than just pleasure to your life.
It may also help lower blood pressure and the risk of heart disease.
Research published in “American Journal of Cardiology“, that a low frequency of sexual activity is associated with higher rates of cardiovascular disease.
3 – Keep your mental health
Recreation can help you relieve stress, relax, and get through stressful days.
Don’t just laugh through emails or social media posts, laugh out loud in your everyday life.
Whether you enjoy watching funny movies or telling jokes with your friends, laughter can be good for your heart.
Research suggests that laughter can lower stress hormones, reduce inflammation in the arteries and raise levels of high-density lipoprotein (HLD), also known as…Good cholesterol“.
#Detox #Diet…Does #Remove #Toxins #Body