Many heart conditions, such as congestive heart failure and atrial fibrillation, can be detected early and treated promptly. Thus, the patients can continue to lead active and rewarding lives.
Taking care of the heart is not only a task for patients who have been diagnosed with a heart condition. In reality, it becomes a question that concerns everyone. In addition, the health of the heart depends on our lifestyle.
Good lifestyle habits are the key to enjoying well-being. For example, if you eat well, your body will receive the nutrients it needs to function properly. This translates, among many things, into a healthy and strong heart. Visit Eurofins genomics blog and learn about genetic aspects related to your health.
Nevertheless, in the case of presenting some type of heart disease, it is essential to go to a specialist. The cardiologist may perform a series of examinations and physical examinations before recommending the most appropriate medical treatment based on the patient’s medical history.
How to Take Care of Your Heart
Your blood pressure and cholesterol levels can be warnings of possible development of heart disease. So it’s important to have them monitored regularly. For most men and women, cardiovascular disease remains one of the leading causes of death.
Staying in contact with your doctor is an important step. Together, you and your specialist can set health goals, and staying in touch will motivate you to keep moving toward those goals.
Below are 9 steps that will help you maintain a healthy heart. Keep reading!
1. Reduce the Consumption of Salt and Sugar
One of the most important recommendations is to consume the minimum amount of salt possible since abuse causes an increase in blood pressure. This can lead to heart attacks due to the loss of elasticity of the arteries, which makes them hard and hinders the normal function of the heart.
The excessive consumption of sugar is also dangerous, since the body is not able to receive and assimilate the excesses of this product, so it transforms it into fat, causing obesity.
2. Avoid Fats of Animal Origin
The fats are necessary for the body, but in perspective and choosing those that are healthy. It is recommended to increase the consumption of fats of vegetable origin, while those that come from animals should be consumed in moderation.
Milk and its derivatives, the saturated fats contained in sausages, sauces, and all fried foods, are in general the ones that could cause the most heart disease. It is necessary to be aware of this and start using healthier fats.
3. Eat More White Meat than Red Meat
To take care of the heart it is advisable to reduce the consumption of red meat. Instead, eat white meat such as fish and chicken at least 2 or more times a week, in addition to avocado and nuts.
It is believed that the omega 3 fatty acids found in oily fish, such as tuna, salmon, sardines, or mackerel among others, could help prevent heart disease. They maintain the health of the cardiovascular system and organs as important as the brain.
According to some research, consuming plant-based omega-3s may provide mild protection against some heart and circulatory diseases.
4. Consume Steamed Foods More Than Fried Foods
Foods that are steamed, grilled, and baked can be healthier and more nutritious than those that are prepared by frying or stewing.
When foods and especially vegetables are steamed, they retain all the nutritional properties, flavor, and color. They are believed to help prevent problems with the cardiovascular system.
5. Eat More Vegetables and Fruits but Fewer Sweets
The daily consumption of abundant fruits and vegetables is recommended for all people in general. They contain fiber, vitamins, and antioxidants, which could promote the proper functioning of the heart.
Among the most recommended fruits, we have apples, tomatoes, and bananas, although in general, all fruits provide us with these nutrients in greater or lesser amounts.
6. Better Whole Grains
Instead of consuming refined flours, it is best to turn to whole grains. Whole grains are essential sources of nutrients such as proteins, B vitamins, fiber, antioxidants, proteins, and mineral traces such as zinc, copper, iron, and magnesium.
It’s crucial to include whole grains in your meals. Research shows that when whole grains are incorporated into the diet, they play a major role in reducing the risk of heart diseases, obesity, diabetes, and some types of cancer.
7. Eliminate Tobacco and Alcohol
Smoking is bad for your heart, and it also encourages snacking that is high in sodium. As for tobacco, components such as nicotine and carbon monoxide can dangerously increase the heart rate.
The quantity and quality of oxygen that goes to all the body’s systems is decreased. Alcohol is also harmful to your heart, so if you want to maintain a healthy heart quit alcohol and tobacco.
8. Exercise Daily
Physical activity is one of the best ways to take care of our bodies and promote our cardiovascular health. According to the WHO, it is advisable to do at least 60 minutes of exercise a day.
Performing at least 30 minutes or an hour of daily exercise is important to maintain the good health of the heart and the entire circulatory system.
Cycling, swimming, yoga, and aerobics are among the most recommended activities. Remember that they should be done moderately, but continuously.
9. Maintain Adequate Medical Control
It is important to visit the specialist at least once a year since it is essential to maintain a medical check to know the state of all the body’s systems. Regular body checkups help the doctors identify any abnormality as early as possible thus. The condition can be attended to in time and the chances of recovery are usually high in such cases. Besides seeing a professional, regular monitoring of blood pressure and cholesterol levels with a mobile app, such as Cardi.Health, can help identify potential heart disease risk factors and provide valuable insights into the effectiveness of lifestyle changes and medication. This data can also assist healthcare providers in developing personalized prevention and treatment plans for their patients.
Summing Up
In short, to take care of the heart and enjoy well-being, it is essential to maintain lifestyle habits. If you have any concerns, ask your doctor. The professional will always be able to guide you and give you the best advice for your case.
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