Whatever was said, and in the modern world, cardiovascular disease - the most common cause of death among women.Therefore, regardless of age, can and should be engaged in prevention of these diseases, and it is best to start at an early age.
offer you 10 tips and healthy habits that will help you feel better and prevent heart diseases.
So 10 tracks enough to produce a healthy heart and a happy life:
1. 150 minutes of physical activity and exercise a week.
This is the minimum time that doctors recommend to spend each week on fitness, exercise of moderate intensity, all kinds of physical uprazheniya or even sports walking - to your heart was in the form.
2. Down with stress!
Stress can raise your blood pressure, damage the walls of blood vessels and arteries.Therefore it is very important to timely detect signs of stress and take care of an effective "anti-stress program", which includes a variety of ways: from yoga - to relaxing baths.
3. No sweet soda!
helpful for heart health to quit the habit often drink sweet drinks, so the rate of surplus sugar per day for an adult - 6 teaspoons, and only one jar of soda contains 9 spoons.Studies have shown a link between high sugar consumption and mortality from cardiovascular disease, so it is important to follow a diet with restriction of sugar - and the first step towards this would be the abandonment of sweet drinks.
4. Regular testing of blood sugar levels.
In any case, it is important to regularly (at least once every three years) to check the level of sugar (glucose) in the blood, especially women over 40, pregnant or prone to diabetes.This will help you keep track of your health and reduce the risk of diseases of the cardiovascular system.
5. Maintain a healthy body weight.
Watch for changes in your body weight - extra weight, particularly around the chest and abdomen, may increase the risk of cardiovascular disease and heart attacks.Normal weight, moderate and gradual weight loss - all of it will benefit your health.
6. Fresh fruit and vegetables in the diet.
Your diet should include as many fresh fruits and vegetables - to the heart was healthy.Fruit - the most useful sweet "snack" and kletchaka helps to control and regulate blood pressure.In addition to vitamins, fiber and sugars in vegetables and fruits is full of antioxidants that prevent cardiovascular disease.
7. Knowing your blood pressure.
know what you usually blood pressure, it is very important because high blood pressure does not have a clearly defined and only his inherent symptoms and the pressure higher than 120 over 80, is dangerous for the heart and can lead to disease or heart attack.
8. Mediterranean cuisine.
Enter in your diet plenty of dishes and products typical of the Mediterranean cuisine: for example, fish, olives, olive oil and nuts - there's a lot of omega-3 that help reduce the risk of cardiovascular disease.
9. Less industrially processed meat products.
According to the latest studies, regular consumption of industrially processed meat products (such as bacon and sausages) increases the risk of death from cardiovascular disease.Some doctors even advised to eat no more than 20 grams of food per day (the equivalent of one strip of bacon).
10. No smoking!
It has been proved that the association between smoking and heart disease is as strong as with lung cancer.Even passive smoking is best to reduce that by 30% would reduce the risk of these diseases.
