Valuable Tips For Healthy Living Life
If you want a healthy living life for a long, then you should keep yourself in some roles and regulations. Let’s get started.
Cardiovascular Health Tips:
Cardiovascular diseases are the leading cause of death worldwide: according to the World Heart Federation. Each year 17 million people die from this disease, 80% are avoidable with proper health habits. Therefore, today we give you the keys to prevent them and take care of our hearts.
What Do We Understand By Cardiovascular Disease?
They are all conditions related to the heart and blood vessels. Although its causes are not fully clarified genetic and environmental. Factors play a fundamental role in the development of atherosclerosis. Ultimately responsible for the clogging of arterial blood vessels.
Atherosclerosis is the formation of so-called plaque. That is an accumulation of various substances on the inner wall of the arteries, such as cholesterol and other fats. As a result, these internal arterial walls become stiff and narrow. Resulting in less blood reaching all tissues and including the heart itself.
The consequence of all this is cardiovascular diseases such as coronary heart disease (angina pectoris and myocardial infarction), heart failure, or cerebrovascular accidents. These conditions are closely related to each other since they are caused by the same causes and the same person can suffer from more than one. For this reason, they are all known by the generic name of cardiovascular diseases.
Risk Factors In Cardiovascular Disease:
The Ministry of Health, Social Services, and Equality indicate the risk factors that must be controlled to prevent cardiovascular diseases:
Overweight and obesity: negatively affects hypertension, cholesterol, and diabetes.
Sedentary lifestyle: exercise burns calories and helps control cholesterol and diabetes levels, and lowers blood pressure
Tobacco: It is estimated that 29% of deaths from heart disease are due to smoking.
Hypertension: having blood pressure controlled, 20% of deaths from coronary heart disease and 24% of cerebrovascular disease could be prevented.
Cholesterol: Keeping LDL cholesterol, or “bad cholesterol” in check, can lower your risk of having a heart attack.
Diabetes: cardiovascular diseases are the main complication of diabetes and are responsible for more than 50% of the deaths of diabetic patients.
In addition to keeping risk factors under control, having healthy lifestyles significantly reduces the incidence of cardiovascular disease. Some recommendations:
Give Up Smoking:
- Smoking triples the risk of cardiovascular disease since nicotine directly damages the arteries and produces alterations in blood clotting.
A Good Diet:
- An improper diet can cause three of the most common health problems associated with heart risk: obesity, increased cholesterol, and hypertension.
What To Avoid:
- Saturated fat, pre-cooked products, red meat, pastries, and sugary products. It is also not advisable to take more than 5 grams of salt a day, that is, the equivalent of a teaspoon of coffee.
What To Eat:
- At least 400 grams of fruits and vegetables every day, fiber with whole grains and legumes. Also fish, especially bluefish for its high content of omega 3, and olive oil.
To Make Some Exercise:
- Playing sports has many benefits, especially for the heart. It’s not about becoming an athlete, but about making small gestures. For example, going for a 30-minute walk every day or getting used to taking the stairs instead of the elevator. Get a good night’s sleep and control anxiety. Getting adequate rest maintains our hormonal levels, regulates breathing, and lowers blood pressure. For its part, stress increases the risk of cardiovascular diseases. Especially if they last over time and are added to other added factors, such as obesity, smoking, or hypertension
Get Regular Checkups:
- Many of the risks to our heart do not usually produce symptoms. People who have an increase in cholesterol, sugar, or blood pressure, especially in their initial phases are asymptomatic. That is they do not know those risks until it is too late. For this reason, an annual visit to the doctor and an analysis may be enough to know your state of health and apply the necessary measures.
In addition, if your doctor has prescribed some treatment to control your blood pressure, cholesterol, or blood sugar, it is very important to follow it to the letter: many of the people who suffer from heart problems did not do it at the time.
Most cardiovascular disorders can be avoided by making a few lifestyle changes. It can be tough to change them at times, so don’t give up. There are many professionals who can help you to improve your healthy living lifestyle: nutritionists, nurses, doctors, physiotherapists. Make up your mind and seek the support you need to achieve better cardiovascular health.