Good Lifestyle

If you know the adage "genetics loads the weapon, but the lifestyle supports relaxation", then you probably already know that your daily habits are among the strongest predictors of health and quality of life global - and with regard toyour heart, this is particularly true. It is not surprising, since heart disease is the number one killer in the United States and explainsOne in five deaths. Fortunately, avoiding certain behaviors that endanger your heart can prepare the ground for a long and dynamic life. Read the rest to find out which lifestyle habits are the worst for your heart and what you can do instead.

Read this then:7 ways to stimulate your heart health, according to experts.

Smoking is the most preventable cause of cardiovascular disease (CVD). According to the National Institutes of Health (NIH), tobacco use is a cause of death in the worldMore than 6 million deaths per year. But even if you are a long -standing user, a kick as usual can improve your heart health. Several studies have shown that your risk of heart attacks or death diseases obsesscut in half Once you have stopped smoking. In addition, your chance of atherosclerosis (Arterial plate accumulation) and blood clots fall shortly after leaving.

From two to three weeks after the abandonment of tobacco, your blood flow will improve and your cardiovascular system will begin to cure. However, this can takeFive to 10 years So that your heart is fully recovering - more and more to leave now and start your trip to better health.

Suzanne Steinbaum, Do, cardiologist and volunteer medical expert for the American Heart AssociationBecome red for the women's movement, recountBetter life, "If you do not smoke, do not vape or use tobacco products, never start. Give a kick used by using proven methods."

Read this then:If your legs feel like that, have your heart checked.

A good night's rest is not only crucial for vigilance, mental clarity and energy - it is also essential for your heart. Unfortunately,One in three American adults Do not regularly obtain the recommended minimum of seven hours of sleep per night, according to the centers for Disease Control and Prevention (CDC).

Research shows that the lack of sleepIncreases risk factors For heart disease, including high blood pressure, high heart rate and obesity. Indeed, your heart rate, your respiratory rate and blood pressure increase and decrease during sleep. This process, called yourcircadian rhythm, is essential for heart health. When you don't get enough shuteye, the circadian rhythm of your body is thrown, which can cause long -term heart problems.AE0FCC31AE342FD3A1346EBB1F342FCB

"The amount andsleep quality You get an impact on your eating habits, your mood, your memory, your internal organs, and more, "says Steinbaum." Adults should target an average of seven to nine hours of sleep per night. Poor sleep can also put you at a higher risk of cardiovascular disease, cognitive decline and dementia, depression, high blood pressure, blood sugar and obesity problems, "she adds.

Make your heart and eliminate ultra-transformed food from your diet. These are rich in added sugars, in sodium andsaturated fats. There is a real list of unhealthy food linen to avoid, some of the worst culprits being sugary drinks, desserts, pastries, cookies, ice cream, transformed meats, icy dinners, canned entries (We look at you, Boyardeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeee), Red meat, butter and cheese. Instead, add more whole plant foods to your plate. According to several studies -like this one from 2018, published inTrends in cardiovascular medicine—The plants based on plants with little or no animal consumption are associated with a reduced risk of MCV, as well as an improved cardiovascular risk profile.

"Use the nutritional fact label on packaged foods to reduce sodium, added sugars and saturated fats," recommends Steinbaum. "The American Heart Association (AHA) does not recommend more than 2,300 milligrams of sodium per day and moving towards an ideal limit of no more than 1,500 mg per day for most adults. AHA also recommends limit The sugars added to no more than six percent of calories every day. "

For more health information sent directly to your reception box,Register for our daily newsletter.

It seems simple, but one of the best things you can do for your heart is to move more. A mountain of research shows that the regular exercise hasSeveral advantages for heart health, as the drop in blood pressure, the reduction in the accumulation of plaque in your arteries, the decrease in heart rate at rest and even a stronger heart, which can improve blood circulation, according to a 2019 study published inBorders in cardiovascular medicine.

For optimal heart health, the CDC recommends you a minimum of 150 minutes of moderate intensity, or 75 minutes of vigorous intensityAerobic physical activity per week, plus two days of strength training. "Move more move - it is one of the best ways to stay healthy, prevent diseases and protect your heart," advises Steinbaum. "You can increase your intensity for even more advantages if you are already active. If you are not active now, start just by sitting less and moving more."