Good Lifestyle

Every day, we do things to tire our ticker and can not even know it. The statistics prove it: according to theCenters for Disaster Control and Prevention (CDC), about 610,000 people die from cardiac disease in the United States each year. This means that one in four deaths that occur every year is the result of heart disease or certain types of cardiac events. Fortunately, identify your bad habits and change them easily and efficiently, can lead to a happier and healthier life. Keep reading to find out how,and to ensure your health and health of others, do not miss theseWithout signs that you have already had coronavirus.

You are familiar with your body, so you can usually gauge when something is off. So do not brush the symptoms of your heart asking for help. Time is crucial when attempting to minimize damage caused by heart disease or other cardiovascular events.

The sooner you are looking for treatment, the less you will suffer from permanent damage that can not be reversed. "It's better for it to be a lot of teen about just sitting on a heart attack for six hours," saysDr. Robert J. Ostfeld, MD, MS Of the Cardiac Wellness Program in Montefiore.

RX: Depending on the type of cardiovascular event or condition that you meet, you can feel a wide range of physical symptoms, including:

• Chest pain.
• Shortness of breath.
• Pain, numbness, weakness or coldness in your legs or arms.
• Pain in your jaw, throat, back or upper abdomen.
• Dizziness.
• Float in your chest.
• Swelling in your legs, hands, ankles or feet.
• Tired.
• Cutaneous rashes or skin spots.
• A dry cough that will not disappear.

If you have a sudden shortness of breath, chest pain or fainting, visit your local emergency room as soon as possible. If you encounter other symptoms of heart disease, make an appointment with your doctor to do so check.

Sleep is not just important for your energy, concentration, mental health, healthy weight and common sense, it also contributes directly to your cardiac health. If you have an erratic sleep schedule, you can train your stress in your body, which can increase your risk of cardiovascular disease and other heart conditions.

According toNational Sleep Foundation, an erratic sleep schedule and a solid lack of sleep each night "causes disturbances under the underlying health conditions and biological processes such as glucose metabolism, blood pressure and inflammation". And we already know how high blood pressure and inflammation make your heart stronger, increasing your chances of a cardiac event.

RX: To keep your heart happy, it is important to regularly get the recommended number of sleep hours every night. For adults, it's a solid from seven to nine o'clock.

A long journey requires a lot of session, which is also bad for your cardiovascular health. According to a study published inBmj journal"Prospective observation studies have shown associations between work or cycling at work and health, mainly through a reduced risk of cardiometabolic disease." Long and stressful journeys that require long sedentary session periods, on the other hand, can increase risks for heart disease and global bad health health.

RX: If possible, try cycling or walking to work and jump the entire stressful path. If you need to drive, relieve traffic stress while listening to a meditation podcast or soothing music.

Your money problems could have a direct effect on your cardiac health. A study published in theAmerican Journal of Preventive Medicine Examined 2,256 African-American men and women who had no previous cardiovascular condition. About 4% of participants had a heart attack or other cardiac event during the 9.6 year-old monitoring period. According toDr. Cheryl Clarkof Brigham and the Hospitalization of the Women and the Author of Graduate Studies: "We found that the psychological feelings of stress due to finances were linked to the beginning of heart disease, such as heart attacks and procedures used To treat heart attacks - even when other issues such as access to care to care or difficulty to give drugs have been taken into account. "

RX: If finances are the culprit for a large part of your stress, create a budget that you can stick to which makes you feel more in control. Consider meeting a financial advisor who can help you learn to live in your means or to address your debt concerns.

Trying to get children at the school bus on time, respect the deadlines at work or pay an unexpected home improvement bill can all be guilty for stress. And if you are constantly feeling the side effects of stress, your body can feel the consequences. It can bring your heart rate to become erratic and is also known to cause inflammation in the body. If you are in a state of constant stress, your body is in this unhealthy state all the time.

RX: If your life feels stressful on a daily basis, it's time to take certain things from your plate to become healthy healthy. Say "no" to some of your obligations, if possible, so you can free yourself from time and focus on important things. Try a daily meditation session and do not lesse exercise. Everyone has a different technique to treat stress. You may want to try to listen to soft music, take a bubble bath or watch a fun TV appetite to relax.

Even if you do not have high blood pressure, caffeine consumption can result in a dramatic peak in your blood pressure for a short time. According toMAYO ClinicSome researchers believe that this tip occurs because caffeine blocks a hormone that maintains your enlarged arteries. Other researchers believe that spike blood pressure occurs because caffeine signals your adrenal glands to produce more adrenaline.

RX: If you have already been diagnosed with blood pressure, consult your doctor before consuming caffeine. If you do not suffer from arterial hypertension, but you have adverse effects on caffeine, it's time to reduce. The Mayo clinic recommends "to limit the amount of caffeine you drink at 200 milligrams a day - about the same amount as in two cups of 8 ounces (237 millite) of brewed coffee."

When you get angry, your body releases stress hormones, which your blood pressure increases and your heart rate is increasing. According toDr. Murray A. Mittleman, from Harvard Medical School, "It also makes your blood more likely to hover, which is particularly dangerous if your arteries are reduced by the cholesterol loaded plate." After having encountered an angry explosion, your chances of undergoing a heart attack, a stroke or chest pain increase slightly for the next two hours.

RX: Keep your anger in check and do not react in the moment. Contact calmly instead of expressing your stiff or violently.Dr. Michael C. Miller Harvard Medical School says, "It can lead to more anger. So, get away, and do not take immediate action unless you do it. Keeping your head cool, you can get more satisfaction - and maybe avoid a serious heart elaborate. "In some cases, you may need to leave and spend a moment for yourself before attempting to resolve the conflict.

Sorry, it's not gummy worms. No, theUSDARecommends that adult women up to 50 consume 25 grams of fiber per day and adult men up to 50 years consume 38 grams of daily fibers. Female adults over the age of 50 must consume 21 grams of fiber every day, while men should consume 30 daily grams of daily fibers. It is also recommended to obtain most of this fiber real food and not supplements.

RX: Eat healthy diet integrating high fiber foods, such as:

• Beans.
• Vegetables.
• Fruits.
• Nuts.
• Seeds.

Concentrate on the consumption of these foods as raw and natural as possible and try to eliminate as much as possible the processed foods of your diet.

Bing Bing Bing: It's breakfast. A study published in theJournal of the American Cardiology College Wanted the link between jumping breakfast and cardiovascular disease, as well as other mortality factors. The study concluded that "" skipping breakfast was associated with a considerably increased mortality risk of cardiovascular disease ". Not only did breakfast diminish your risk of cardiovascular disease, a first healthy meal of the day can also be Protect, which contributes to the fight against the meal.

RX: Your daily breakfast should include healthy foods that will provide you with energy and nutrients. Some of the best breakfast options can include whole grain cereals or gruelles, protein sources, such as peanut butter or low fat turkey, or fruits and vegetables.

More than half of the waking hours of the average person went to the session, according to a study published in theAnnals of internal medicine. If you have office work or a sedentary lifestyle, the number of hours you are sitting can be even higher. The study also found that you burn 30% additional calories when standing rather than sitting. But that's not all about calories. Even if you work every day for an hour but if you sit for the rest of your day, you can always increase your heart disease or cardiovascular event.

RX: If you are stuck in office work, consider installing a standing desk. If this is not an option, set an alarm to two hours during your session hours. When the alarm goes out, take a walk of three to five minutes around the building before returning to your chair. (Or, drink a glass of eight ounce water every hour. In this way, you will be well hydrated - and as forced to get up to use the loo.)

An annual physical examination is an important part of staying healthy. In addition, you should also get blood work each year. This allows your doctor to better understand your numbers when you are good.

With a baseline base, your doctor can identify red flags that your body does not feel his best. According toDr. Michael Feedewa, Jr., DO, a doctor of Duke Primary Care Springs Springs Family Medicine: "If we know you when you are good, we will be ready to provide the best care when you are sick, and we may be able to prevent some disease quite. "

RX: Regardless of your age, it is important to get a deepened blood work panel each year. If your doctor orders you to get specific blood tests, do not delay. Having your work of blood on the file can help your doctor to quickly and accurately identify a problem with your heart.

If you wear excessive weight around your median, this can increase your risk of heart disease and other heart-related events. According toDr. Barbara Kahn Medicine at Harvard Medical School, "There are many studies showing that an unfavorable hip ratio is strongly associated with diabetes and cardiovascular risk."

A study published in theJournal of the American Heart AssociationDiscovered that women who wore more weight around their meditations were 10 to 20% more likely to suffer from heart attacks than women who were usually overweight. Men with belly of beer had an increase of 6% risk of suffering from a heart attack than average men or generally overweight.

RX: Keep weight gain in the verification, especially if you notice a growing size. Follow a healthy diet and exercise daily. Instead of Crash Plan to lose the books, Dr. Kahn says, "I do not speak with patients as much to create a long-term life program that includes physical activity and sustainable food changes."

According toDr. Troy Madsen, MD, from the University of Utah, "Thoracic pains are one of the most common problems considered in the emergency. If you want to avoid a forgetful visit to him at 3 o'clock. It's important to visit your doctor every year. Even if you do not feel symptoms of heart disease and feel that you do everything to stay healthy, an annual report is still important.

RX: Not only is it crucial to keep your annual health control appointments, you should also follow the doctor's orders. If your doctor asks you to use blood blood or fill an extra test because he or she found something about, do not blow it.

According toCDCSmoking is a major cause for cardiovascular diseases and one on three deaths of heart disease can be directly related to tobacco. If you are a passionate cigarette smoker, be aware that this bad habit causes:

• Triglyceride levels to increase, which are a type of fat in your blood.
• HDL cholesterol levels to decrease, which is the "good" type of cholesterol.
• The blood becomes more sticky, make it more likely to hover and lead to a stroke.
• Damage caused to cells that align your blood vessels.
• An increase in plate accumulation in your blood vessels.
• Thickening and narrowing your blood vessels.

RX: The only way to prevent smoking from rising to increase your risk of cardiovascular disease is to stop completely. Stop smoking is not easy, you may need to apply for professional help. However, according to theCleveland Clinic"Leaving smoking reduces the risk of repeating heart attacks and the death of cardiac disease by 50% or more."

Do not hang out of the building with smoke-secondary smoke contains more than 7000 chemicals. Even if you are not the one pulling on the cigarette, according to the CDC, you are at risk of exposure to hundreds of toxins if you are often hanging out with someone who smokes. TheGeneral surgeon warns against "exposure to second smoke has immediate adverse effects on the cardiovascular system and can cause coronary and stroke disease. Non-smokers who are exposed to second-hand smoke regularly increase their risk of developing heart disease from 25 to 30%.

RX: You will need to define some basic rules to eliminate your exposure to second-hand smoke. Do not smoke in your home and try to avoid it at work. Ask your friends and family members not to smoke around you and avoid public places where smoking is allowed.

We already know that red and processed meat contains cholesterol and saturated greases, which are bad for our body. Transformed meats is meat that contains nitrates, salts or other preservatives, such as:

• Hot Dogs.
• Bacon.
• Sausage.
• Salami.
• Deli.

If you eat red or transformed meat, you also increase your risk of cardiovascular disease. A study published inNutrients confirms this increased risk.

RX:Try to replace your heavy meat meals with healthier foods, such as fruits, vegetables and legumes. Stay away from meat and opt treated for all natural meats that do not contain nitrates or other conservation agents. If you can not stay away from processed meat,Publication Harvard Health Recommends eating up to two portions per week. A portion should be about two to three ounces of meat.

Your mood has a surprising effect on your health and well-being. There is actually a direct link between depression and the risk of heart disease. According toDr. Leopoldo Pozuelo, MD, From the Cleveland Clinic "Patients suffering from depression have been revealed to have increased reactivity of the platelets, a decrease in cardiac variability and an increase in pro-inflammatory markers (such as the C-reactive or CRP protein), all of which are all risk factors for cardiovascular disease. »

RX: Feeling a little melancholy from time to time is normal, but if you live with a very depressed mood lasting every day for more than two weeks, it's time to request treatment. Achieving an authorized therapist to help you get through your depression. The sooner you ask for help, the less likely it is to increase your risk of cardiac disease.

Exercise is another important factor every day that contributes to the health of the heart. There is a popular saying: "If you do not use it, you lose it. If you do not get your heart with every day of exercise, it will not remain healthy or reinforced, like all other muscles in your body.

Blowing your workout will not only make you feel lazy or guilty.Dr. Meagan Wasfy, MD From Massachusetts General Hospital says you should, "think about exercise as an insurance policy that can offer both a short and long-term protection for your heart. Essentially, you train your heart to be more resistant. »

RX: Publication Harvard Health Recommends to hiring moderate to a vigorous exercise for 30 minutes each day. It can be difficult to start an exercise routine, but it is important for your cardiac health. Solicit help from a friend or family member to keep you responsible or consider joining a gym and go to group exercise classes to stay motivated.

Sugar is a hard habit to break, but if you want a healthy heart, it's time to let things come from sweet. While natural sugar is in fruits and vegetables, it is the added sugar in cookies, cakes, cereal bars and other processed foods that are dangerous for your heart. A study published inJAMA internal medicine Found a direct link between sugar consumption and increased risk of cardiac disease.

RX: Added sugar is not a nutrient item needed in your diet, so try to avoid at all costs. However, if you will deliver, keep in mind that theAmerican Heart Association suggests that men do not consume more than 36 grams of sugar per day and women more than 25 grams. This includes sugar for both drinks and foods.

If heart disease, stroke or other heart-relative conditions are directed in your family, it is possible that your risk of these conditions is higher. It is important to learn your health history of immediate love with and share this story with your doctor. According toDisease Prevention and Promotion Office, Your risk of heart disease is higher if your father or brother had heart disease until 55 years old or your mother or sister had heart disease before the age of 65.

RX: Ask your questions about your loved ones on their history of health, especially on all conditions or illnesses related to the hearts they have experienced. If you know that your risk of heart disease is higher, you can take the necessary steps to make sure you live your healthiest life.

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According toNational Cholesterol Education Program"High blood cholesterol is one of the main risk factors for heart disease." If you have too many cholesterol in your blood, it can accumulate on the walls of your arteries. This makes it more difficult for the blood to flow on your heart, which can finally cut the blood intake to the heart. If this happens, you will live a heart attack.

RX: Do you know your numbers? If you are not sure if you have a high cholesterol, visit your doctor and ask for a blood work panel. Get your blood blood done every year or as often as your doctor suggests. If your cholesterol is slightly raised, you can make life-style changes that can improve your numbers without taking any medicine.

One of the best ways to treat your right heart is to keep your blood sugar. If you have type 1 or 2 diabetes, know your blood sugar level is not only important for managing your disease, but also to keep your heart happy. According toDr. Bill McEuvoy, M.B., B.CH.From John Hopkins University, "a large proportion of patients with diabetes has no symptoms, but diabetes, especially when it is poorly controlled, already hurts their blood vessels and leading to the hardening of the arteries, which leads to cardiac disease ".

RX: Your fasting blood glucose level should be less than 100 to stay in the healthy beach. If you have diabetes, talk to your doctor about how you can keep keeping an eye on your blood sugar level. Be aware of what to do when these levels are out of guys and have a blood sugar management plan in place.

Overweight or obese causes health problems that can contribute to a higher risk of heart disease. According toNational Institute of Diabetes and Digestive Disease and RenalOverweight people generally have a high cholesterol level, high blood pressure and high blood glucose. These health problems make your heart more difficult to pump blood, which can lead to heart disease, stroke or heart attack.

RX: If you are overweight, even losing 5 to 10% of your body weight can reduce your chances of developing heart disease because it improves your blood flow. Eat healthy diet for fruits and vegetables and exercise daily. Start a diet and an exercise plan that you know you can stick to your long-term health.

Arterial hypertension is also called hypertension and can be strong pressure on your heart. It can be caused by too much stress, an unhealthy diet or inactivity. It takes a while to develop high blood pressure, so monitor your own high blood pressure is important. If you live with high blood pressure and you do not modify, theAha warns that it can possibly cause a stroke, angina, heart failure or heart attack.

RX: Your doctor should check your blood pressure each year with each exam. If it's high, it can suggest a healthy lifestyle or medication. You can also check your blood pressure at home periodically for the changes you make are effective. If you check your blood pressure and is extremely high, visit your doctor immediately. This could be a sign that you encounter a hypertension crisis or another cardiac event.

Trans fats are not healthy because they highlight your LDL, which is the bad cholesterol that is resting in your blood. Trans fats are also notorious to reduce HDL, which is good cholesterol that your body needs. Most doctors label these fats like the worst type you can eat and they are commonly found in:

• Bakery products.
• Fried food.
• Snacks.
• CREAMERS.
• Margarine.
• Transformed paste.

According toMAYO Clinic"Doctors are worried about trans fat because it increases the risk of heart attack, cerebrovascular accident and type 2." diabetes "

RX: Since TRAN fats have no nutritional value, the schemes are suggesting to hitting them completely from your diet. But even the food labeled as "trans fat" can still contain this dangerous substance. According toBarry A. Franklin, Ph.D., from Beaumont Hospital, Royal Oak, "The government allows manufacturers to put on the label" A Zero Trans' if it contains less than 0.5 grams per serving ". Do not forget that trans fats in these Food. In addition to searching only trans fatty foods, you must also avoid those who list any type of "partially hydrogenated" oil in the list of ingredients.

Dental floss prevents gum disease, which is important for your oral health. But did you know that gum disease can also increase your risk of developing cardiac disease? According toDr. Evelina DayverNorthwell Health's North Shore University Hospital, "Gum disease leads to an inflammatory state throughout the body, thus increasing your chance of heart disease exponentially."

TheAha Confirms the link between oral health and cardiac health. He found that those who had not followed strict brushing and dental silk have increased their risk of developing heart disease.

RX: TheAmerican dental association Recommends brushing your teeth twice a day for two minutes with a fluoride and dental silk toothpaste at least once a day. Visit your dentist twice a year to keep an eye on your gums and to make sure your oral health routine is to keep your mouth clean and that your heart disease may stay low.

When you spend the time doing something you like, like hiking, knitting or setting up a puzzle, you lower your stress. We already know that stress is a factor contributing to heart disease. This can help reduce your risk of unfortunate heart.

RX: Do what you like! It is important to take advantage of your free time and hire you that you like. Do you like to fish? Play poker? Join a local group that meets regularly so that you can be held responsible for spending time enjoying your hobbies. Not only will it make you happy, it will make your heart happy.

Believe it or not, sexual relationships can achieve your risk for cardiac event and heart disease.
Not only can it relieve stress, it can also increase your heart rate and imitate a short time of exercises, which is useful for keeping your heart strong.Dr. Joseph J. Pinzone, MD, from Amai Wellness, concluded, "the expressly reduced sexual intercourse of systolic blood pressure". This is the second number in your reading of blood pressure. A study published in theAmerican Journal of Cardiology Also found that men who have had sex at least twice a week were less likely to develop cardiac disease compared to men who have done once a month.

RX: Engage in a safe activity at least twice a week to reap the complete benefits.

Studies published in theAHA JOURNAL Conclude that omega-3 fatty acid-rich regimes can reduce the risk of cardiovascular disease. Research shows that eating food with this nutrient, such as sardines, herring, tuna and salmon, can:

• Reduce the risk of arrhythmia.
• Improve endothelial function.
• Slightly lower blood pressure.
• Reduce inflammation.
• Reduce the risk of thrombosis.
• Levels of lower triglycerides.

OMEGA-3 supplements are also effective in providing the body with the same benefits and reduce the risk of cardiovascular disease.

RX: TheAhaRecommends adults eat fatty fish twice a week. The omega-3 derived from the plant can be obtained through the tofu or other soy-based plants, as well as nuts, linen flax and oils derived from these plants.

Feeling support makes you happy and confident, which can lead less stress and less likelihood than you suffer from depression. A sunny perspective on life and time with friends and family members who encourage you to stay in a good mood can also be good for your heart.

A study conducted byLaura Kubzansky, Ph.D., from Harvard T.H. Chan Public Health School, followed by more than 6,000 men and women aged 25 to 74 for 20 years. The "emotional vitality" of these participants has been studied, which included:

• Engagement in life.
• Enthusiasm.
• Feeling of hope.
• Faced with constraints with emotional balance.

The study concluded that participants in a better emotional vitality had less risks to developing coronary heart disease.

RX: Spend time with people who make you feel good. Observe your mood when dragging with your friends and family and increase the time you spend with them if they stimulate your zest of life. Sufficient expenses with your support system can ensure you better manage daily stresses without these stressful situations affecting your ticker.

Even if you have all intention to eat a healthy diet for the heart, life can hinder. Sometimes a snack of automatic distributors that is high in trans fat or a fast food burger that has too much sodium is easier to grasp than fruits and vegetables. But plan your meals and even prepare them in advance for a busy day can make sure you stay on track.

TheMAYO Clinic You suggest planning meals that include tons of whole grains, fruits and vegetables. The meals you are preparing should not include food with a lot of fat or sodium, such as red meat, processed foods, cheese or bakery products.

RX: If you try to change your diet and make more prominent choices, go easier on you by planning your meals for the day. A busy day can spell a disaster for healthy diet, then pacing snacks, such as carrot and hummus sticks or nuts, can make sure you stay on track.

When you think about exercising, you probably think of a pumping heart cardio class. But all cardiac exercises are not created equally. A relaxing and stimulating yoga practice can also provide your heart with the same benefits as other types of exercises can. According toDr. Hugh Calkins, M.D.Johns Hopkins, "A lot of studies show that yoga benefits many aspects of cardiovascular health".

Yoga is proven to reduce cholesterol and blood pressure, as well as blood glucose and heart rate. In many cases, a yoga practice can also reduce stress and reduce the risk of depression.

RX: Take a stab in this form of beneficial exercise and beneficial exercise and if you like it, try integrating it into your weekly routine.John Hopkins Medicine Affirms that those who practice yoga at least twice a week have been found that lower blood markers for inflammation, which can contribute to cardiac diseases.

The American diet is rich in sodium, mainly because of processed foods, which is not just bad for the retention of water, but also your heart. If we can reduce this salt intake, we may be able to facilitate things on our ticker. According to a study published in theNew England Journal of Medicine"The reduction of dietary salt by 3 grams a day is planned to reduce the annual number of new cases of coronary disease of 60,000 and 32,000 people."

RX: TheCDCFood guidelines conclude that Americans should consume less than 2,300 milligrams (mg) of sodium per day. Pay attention to your salt consumption and try limiting high sodium foods, such as canned soups, chips and other processed foods.

The intensity interval of high intensity, also commonly called HIIT, is a form of exercise that asks your body to make gusts of intense and physical activity followed by periods of light activity. For example, you quickly carve knee for 45 seconds, then a jogging slightly in place for 20 seconds, then repeat. When you add your Hiit workout to your exercise routine, you increase your cardiovascular form, which improves the functionality and strength of your heart.

RX: Do you want to make your heart stronger by adding a hiit training to your exercise routine? It is important to start slowly. According toMAYO ClinicStudies show that HIIT training can be beneficial for people with heart disease, but "if you have a chronic state of health or you are not exercised regularly, consult your doctor before trying any type of training interval. "

Coconut oil recently exploded as a health and superfood. Although it has its advantages, it is important to remain cautious when it comes to cardiac health. Coconut oil is high in saturated fat and a single tablespoon of the substance contains 13 grams, which has just been your recommended daily limit, according to the AHA.KIMBERLY GOMER MS, RD, LDNSince the Pritikin Longévity Center + Spa, says: "Oils that people who should not use are one of the unhealthy fats - including coconut oil, palm oil and the palm kernel oil - all that is athegradic potential ".

RX: If you try to maintain a healthy diet that is good for your heart, the amount of fat saturated that you consume should be one of the first regulations you are looking at. Although coconut oil can have other health benefits, do not do it too much, so you can stay under the recommended allocation of daily saturated grease.

If you insist on the details of the daily life of life, this stress can affirm in other facets of your daily schedule. Your sleep can suffer and your diet can only be healthy as possible to try to deal with your nervous energy. According toAha, "When stress is constant, your body stays high and for days or weeks at a time."

This can lead to high blood pressure and increased heart rate, which can also increase your risk of cardiovascular disease or cardiac event. The coherent daily stressors put your body in this constant state of stress, making the negative effects even more dramatic.

RX: The AHA warns: "Some people take tranquilizers to calm them immediately, but it is much better in the long run to learn how to handle your stress through relaxation or stress management techniques." Identify the cause of your daily stress and try to eliminate it from your life. If you can not, learn about adaptation strategies, including breathing techniques or meditation, so you can relax your body while confiding these constraints.

Black and green tea contains flavonoids, which are known plant chemicals to provide many health benefits, including reverse inflammation and art plate accumulation. According toHarvard Health PublishingStudies have shown that green and black drinking tea consumption can regularly reduce your probability of cerebrovascular accident or cardiac attack.Dr. Howard Sesso Brigham and female hospital, said: "Tea is a good source of compounds called catechins and epicatics, which are considered responsible for the beneficial effects of tea health."

RX:Consider adding a three cups of black or green tea to your daily routine. However, do not go too far by implementing a daily diet of green tea extract pills or an excessive amount of tea. The correlations between tea and cardiac health are loosened, so you should not put it in banking as a magic drink that guarantees heart disease at the bay

Greens, oranges, red, roses. Your diet should be full of beautiful colors so that it is healthy for your heart. Focusing on fruit and vegetable consumption is important for healthy diet, but it is also the variety of healthy foods you eat that can help you live the best health benefits. According toHarvard T.h. Chan Public Health School, "A rich vegetable and fruit diet can reduce blood pressure, reduce the risk of heart disease and stroke, prevent certain types of cancer, reduce the risk of eye and digestive problems and have a positive effect on the blood glucose, which can help keep appetite in check. "

RX: In your pursuit of healthy diet, try new fruits and vegetables and start adding them to your meals. Some of the healthiest fruits and vegetables include leafy green vegetables, such as spinach and cakes, pears and apples. Pass the potatoes and add more colorful vegetables to your meal, such as peppers and green beans.

Sometimes, engaging in a few episodes of your favorite TV show simply do not suit and should not have harmful effects on your health. However, if you are sitting for hours and finish an entire season of your favorite sitcom, you may risk cardiac health at risk. The surveillance of the frenzy is a common trend that wins popularity as a hobby for many people. According toJournal of Clinical Sleep Medicinee, 80% of participants aged 18 to 25 people considered Huanges.

But stay sedentary for hours in the end is prejudicial to your heart health and can contribute to high cholesterol and blood pressure. Watch the screen for too long can also wreak havoc on your sleep schedule. These factors can easily increase your risk of cardiovascular disease.

RX:Take a break! If you are in a show and you have time to look at an entire season, take frequent active breaks. Stretch your legs, change position, or get up and walk a few minutes between episodes. Do not get used to watching the watch every night and save your binging session for a special occasion.

Snoring is not just an embarrassment for your partner, but it can also be a sign of something more serious. Snoring and sleep apnea are closely linked. Sleep apnea is a condition in which your breathing starts and stops while your body sleeps.

According to Dr. Grayver, "sleep apnea can potentially be a sign of non-detected hypertension or may be one of the first signs of increasing obesity, which has a significant correlation with coronary artery disease. Apnea. Sleep truly multiplies your cardiovascular risk several times. "

RX: If you are always wake up tired or your partner complains about your snoring, it's time to see a doctor. You will need to go to the root of the problem so that you can better understand what causes this condition. Your doctor can make sure there are no deeper problems and can help you stop snoring or experimenting with sleep apnea, usually with the help of a CPAP machine. More compressive sleep nights will decrease your risk of heart disease and can make you healthier and happier.

Your food choices have a direct relationship with your risk of developing cardiac disease or living a cardiovascular event. If you eat nutritious foods and provide your body with the vitamins and minerals it needs, you will reduce your risk of cardiovascular disease. On the other hand, eating food with empty calories can increase your risk and are bad for your health.

Empty caloric foods are those that are rich in sugar, grease and oil. These foods have tons of calories, but these are not calories that your body can use. These empty calories do not contain a lot of nutrients, so they are simply stored as fat, which can cause weight gain. According toAndy Yurechko The Augusta University Digestive Health Center, "Empty Calorie Foods (usually) do not contain fiber, so you can expect a higher glycemic rise."

RX: Foods "Empty Calories" like pizza, ice cream, cakes, cookies, sodas, fast food, donuts and other processed and packaged foods should be occasional treats. These foods should not be eaten daily because they do not provide your body from nutrients. If you touch up in one of these treats, make sure you always eat fruits and vegetables that your body needs to stay healthy.

If your doctor ordered you to take blood pressure or other pills that will help you keep your cardiovascular system correctly, do not stop taking them without discussing it with a first professional. You may feel great and assume that your blood pressure or cholesterol are well behind you. But if you stop taking the medications that help you, you can find yourself right away where you started ... or worse.

According toMedical Center of the University of Rochester, "Some people need multiple different medications to strengthen their hearts, lower cholesterol, prevent blood clots or stabilize heartbeat. These drugs can be a life to life and powerful. Even a small drop in your blood pressure can Reduce your risk of having a heart attack. "

RX: Do not stop taking prescribed medications without talking about your doctor. Millions of people take a form of medicines for cardiac health, which can save life. If you do not like the side effects of a specific drug, your doctor can be able to prescribe a different type of pill that your body reacts to better.

When it comes to healthy cardiac diet, portion control is also an important factor. If you eat too many calories in one session, you could increase your risk of heart disease and sabotage your efforts to eat healthy.

According toMAYO ClinicIt is important to pay attention to the size of the portion when you eat, so you can make sure you are not too excluded with your daily caloric intake. If you systematically eat large portions with each meal, you are more likely to gain weight. And transporting additional weight can increase your risk of heart disease or cardiovascular event.

RX:Start your meals by eating the food you know are more nutritious, such as fruits and vegetables. Then, when you pass on foods not so healthy on your plate, you will not be so hungry and you will be less likely to get you too much.

The Mayo clinic confirms: "This strategy can shape your diet as well as your heart and size. You must also pay attention to the sizes to serve when you create a meal. Judging the size of the serfdom is a competence learned. You may need to use cups to measure. And spoons or a ladder until you are comfortable with your judgment. "

You can kill two birds with a stone if you incorporate playback into your daily routine. Not only will you get in some exercises, which is ideal for your heart health, you will also relieve stress and have fun, which can reduce your risk of cardiovascular disease. You can walk with your family, join an intra-muros Kickball league or go to the mall with your colleagues on your lunch break. Daily Playtime can also fight a sedentary lifestyle that includes too many hours of session, which we already know, it's bad for your heart.

RX: According toSusan Moores, Rd, MS, from the Academy of Nutrition and Dietetics, "people must get their heart rate so that they are somewhat advanced, but can still continue to conversation." Pencil in 30 minutes a day of a nice and fun activity in addition to your regular exercise plan. This figure will increase your energy, will allow you to engage in an activity that you like and even allow you to train new friendships or create stronger relationships with your family and friends.

Canned soups and vegetables can make fast and inexpensive meals and can even provide you with some important nutrients. However, it is important to remember that canned foods generally come with a high sodium content, which is not healthy heart. In addition, many canned foods, including soups, are bisphenol A (BPA) cans. This synthetic chemical can cause disturbances in your metabolic processes when ingested. These metabolic disturbances can lead to obesity or cardiovascular disease. According toDr. Robert Sargis MD, Ph.D. From the University of Illinois to Chicago, about 95% of Americans have traces of BPA in their urine because they eat foods in cans or plastics containing this chemical.

RX: It is better to choose fresh foods and items that come as little packaging as possible. Do not drink drinks of plastic containers, if possible. If you choose cans and other packaging that claim to be "without BPA", keep in mind, it does not always mean that these are more protruding choices. Dr. Sargis warned: "What was substituted for bisphenol A? There is just another chemical that is put in its place and we could have less understanding of what it substitutes. "

If you want to be your own cardiac health champion, you may be tempted to make tons of drastic modifications to your lifestyle as soon as possible. But the drastic changes to your diet and your daily physical activity can get you burn quickly. If you put in place strict diet tactics that you know are not realistic or durable, you can cancel yourself and become even more unhealthy than you have to start.

Starting an exhausted exercise routine can lead to extremely painful muscles, injuries and a lack of motivation to perform physical activity at all.Dr. Judith S. Hochman, MDSince the Cardiovascular Clinical Clinical Research Center of Nyu's Medical Center, said, "I see so many people in quarantine and 50 years old to exercise with good intentions, wounded themselves, then Stop exercising all together. "

RX: According toAhaIf you want to start eating a healthy diet, keep it simply starting with removing non-nutritive foods and integrating more nutrient foods into your diet. This should include more fruits, vegetables, whole grains, nuts and legumes. If exercise does not fit into your schedule, try to deceive you to move through the parking far from your destination or taking the stairs instead of the elevator. Finally, take the time to exercise and work harder to eliminate the unhealthy foods of your diet.

Water is essential for all corporal functions, but it also plays an important role in your heart health. If you stay hydrated, the work of your heart to pump blood through the blood vessels and in your muscles is much easier.

Your heart pumps about 2,000 gallons of blood a day. The least you can do is give it the water needed to effectively do its work. According toDr. John Batson, MDFrom the low and sports spine to Hilton Head Island, South Carolina, "If you are well hydrated, your heart does not have to work as hard."

RX: To facilitate your heart, it is important to stay hydrated during your normal daily activities, and even more when doing physical activities or you are in a hot environment. According toNational Academies of Science, Engineering and MedicineMen should drink about 15.5 cups of water per day and women should drink about 11.5 cups.

Thirst is a sign that you are already dehydrated, so drink water even before you feel thirsty. Remember only when you spend time outside or you do something physical, you may need to increase the number of giping you are taking.

Yo-yo solve or jump on the last diet at the bland is not only frustrating, it can also bring you to experience extreme weight fluctuations. If you adapt a diet is not durable for the long term, you are more likely to fall on the healthy food car and in the deep part of junk food and over-dimensionality. This makes it more likely that you do not just get any weight you have lost, but also put an extra weight. And research shows that entry into a vicious circle of gain and weight loss can be difficult on your heart.

A study funded by theNational Heart, Lung and Blood Institute I found that "losing and finding weight on several occasions, known as the gravity of cycling or yo-yo diet, can increase the risk of death of heart disease in menopausal women who were of weight. normal at the beginning of the study. "

RX: Avoid these extreme weight fluctuations by implementing a healthy diet, you know you can stick. Do not skip the diet too extreme, restrictive or focus on a type of food or nutrient more than others. Maintaining a healthy weight and eating food conducive to your body keep your heart work better than if you continue to experience spectacular weight fluctuations.

If you are a slow walk, it may be time to accelerate it. Walking quickly on a daily basis can increase your cardiovascular health and can also reduce your risk of cardiac disease. According to a study published in theEuropean health newspaperSlow walkers may be more inclined to die of heart disease. Average age participants who claimed were slow walkers without any prior indication of cardiovascular problems were twice as likely to die of heart disease over a six-year period that other participants who claimed to have a pace Faster walk.

This conclusion may be linked to other factors, such as the level of fitness and the body mass index (BMI) of the participants, which were also directly related to the pace of walking. In most cases, participants in the slow walking study had higher BMI than fast walkers participating in the study.

RX: Implement an exercise routine that disputes your cardiovascular form. When you get physically stronger, you may find your working pace naturally increases. You can even start your daily exercise routine by practicing a faster rhythm for 30 minutes a day.

TheAmerican Heart Association (AHA) warns that you should drink in moderation, if at all, keep heart disease at the bay. This means an average of one to two drinks a day for men and a glass a day for women. A "drink" could be considered as one of the following:

• A 12 ounce beer.
• 4 ounces of wine.
• 1.5 ounces of anti-80 spirits.
• 1 oz of primordial spirits.

Drinking too much alcohol increases the levels of some triglycerides, which are fats in your blood. This increase in blood in the blood can increase your blood pressure or lead to a stroke. The AHA also warns that the excessive consumption of drinking can "lead to high blood pressure, heart failure and increased calorie consumption." This increased calorie consumption can cause belly fat or obesity, which can also increase your risk of heart disease.

RX: You do not endanger you if you have several drinks at a time. You do not have to hit the habit completely, but hold on the daily limit recommended by AHA of one to two drinks and you will not increase your chances of heart disease or potentially fatal cardiac event.

And live your happiest and healthiest life, do not miss these100 ways your home can make you sick.