Good Lifestyle

One of the most powerful things you can do to live a long and healthy life is toTake good care of your heart. More80% of cardiovascular deaths are caused by heart attacks and strokes, according to the World Health Organization (WHO). In addition, heart disease is the main cause of death in America, withOne in five deaths attributed to the condition. Fortunately, you can considerably reduce your risk of heart attack with a few simple lifestyle adjustments. Read the rest for four strategies recommended by the doctor who will help keep your heart strong.

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There is nothing likeregular exercise To increase your heart health and reduce your risk of heart attack. Whatever the type of exercise, physical activity can lower yourHeart frequency at rest, reduce blood pressure, reduce the accumulation of arterial plaque and strengthen your heart muscle, according to a2019 study published inBorders in cardiovascular medicine.

The Center for Disease Control and Prevention (CDC) recommends that healthy adults accumulateat least 150 minutes of moderate intensity or 75 minutes of aerobic physical activity of vigorous intensity per week (or any combination of the two), plus two days which include strength training. Although this amount of exercise may seem intimidating, you can spread it on five sessions of 30 minutes a week.

Eric Alter, MD, cardiologist withHartford Healthcare Heart & Vascular Institute, recountBetter life, "It has also been shown that moderate intensity activities such as cycling, fast walking or active yoga reduce your risk of development of heart disease, including the heart attack. High intensity intervals (hit ) has also proven to improve cardiovascular health and is a good alternative. Even if you are tight in time, a short [blow] of exercise is better than nothing at all. "AE0FCC31AE342FD3A1346EBB1F342FCB

Read this then:It is the symptom of heart attack n ° 1 that people ignore, say doctors.

Cut ultra-transformed foods,Added sugars, excessive calories and transformed meats, while adding more whole plant foods to your diet, can do wonders for your heart health. A 2018 study published in theJournal of the American College of Cardiology (Jacc) concluded that diets rich in whole foods such as fruits, vegetables, whole grains, nuts and legumes and transformed meats, sugary drinks, refined grains and sodium are beneficial for heart health andPreventive cardiovascular events like heart attacks.

"The adoption of a Mediterranean style diet that implies adding more fruits, vegetables, whole grains, nuts and lean proteins such as fish to your diet can considerably improve heart health and reduce your risk heart disease, "explains Alter. "It is also important to eliminate foods associated with an increased risk of heart disease, such as sugary drinks and transformed meats."

Unless you have lived under a rock for about 60 years, you know that smoking is terrible for your health, but it is particularly bad for your cardiovascular system. "Tobacco consumption is the main avoidable cause of disease, disability and death in the United States, including a large number of heart attacks each year," said states. "Even if you are older and have been smoking for years, there is always an advantage for your heart health if you stop smoking. The goal for everyone is to quit smoking entirely, because even weak levels of smoking can increase your risk of heart disease. "

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Instead of waiting for the symptoms of heart disease to arise or a heart attack occurs, make yourself a favor and your loved ones and have your blood pressure and cholesterol regularly checked. "Regular surveillance ofblood pressure and cholesterol Can help identify significant risk factors for the development of heart disease and, if necessary, the treatment of one or other of these conditions can help reduce your risk of developing a heart attack, "modify states.

Mayo Clinic reports that healthy adults aged 18 to 40 with optimal blood pressure and no risk factor for heart disease should have their blood pressure checkedevery two to five years . People aged 40 and over, or those who have a high risk of high blood pressure, should be tested each year; And people with chronic health problems such as heart disease, diabetes or high blood pressure should be tested more often.