7 Best ways to keep your heart healthy as you age, according to experts
These cardiac health tips are exactly what the doctor has ordered.
Heart disease is the Cause of death In the United States, taking into account One in five deaths on a national scale . Taking charge of your heart health is an interesting and crucial investment in your health, but how, exactly, can you brake your risk factors before it is too late to make a significant change?
Experts say that following some simple and daily health habits can put you on the path of better heart health in no time. Read more to learn seven of their best advice for Keep your heart healthy As you get older.
Read this then: It is the symptom of heart attack n ° 1 that people ignore, say doctors .
1 Follow a healthy heart feed
As with many other aspects of your health, good heart health Start with a good diet. "The consumption of a healthy diet means emphasizing whole grains, plant proteins, beans, vegetables and fruits," said Gréé Tadwalkar , MD, a certified cardiologist on the board of directors at Providence Center for Saint John in Santa Monica, California.
"It also means limiting refined carbohydrates, sugary drinks, processed meats, tropical oils and full dairy products," he said Better life . In addition, the minimization of your consumption of saturated fats, trans fats, cholesterol and sodium is all beneficial.
Read this then: Doing this at night hurts your heart, warn the experts .
2 Do regular exercise
Stay active is another excellent way to promote heart health in your senior years. The American Heart Association recommends obtaining a minimum of 150 minutes aerobic activity of moderate intensity or 75 minutes of vigorous physical activity per week. AE0FCC31AE342FD3A1346EBB1F342FCB
JOHNS HOPKINS MEDICINE experts suggest incorporating two additional types of exercises, in addition to aerobic exercise: Flexibility resistance and training training . Resistance training can improve body composition beneficial for heart health by reducing fat and increasing lean muscle mass, they note. And flexibility training, which can include stretching and balancing exercises, provides a "good musculoskeletal base that allows you to do the exercises that help your heart", an exercise physiologist Johns Hopkins Kerry J. Stewart , Ed.d. written.
3 Manage your underlying health problems
According to the centers for disease control and prevention (CDC), several underlying conditions can significantly increase your risk of heart disease and stroke. These include hypertension, lipoprotein cholesterol with high low density (LDL) and type 2 diabetes.
By knowing your figures and keeping them in a healthy range, you can considerably reduce your chances of suffering Street heart episode later in life. Talk to your doctor to find out more about lifestyle interventions or drugs that can help you.
4 Sleep well
Although about a third of Americans say they are not sleeping enough, the CDC stresses that a good night's rest is essential to your cardiovascular health.
"" Sleep well is not only important for your energy level - it is also essential for your heart health. "They note that obtaining regularly of less than seven hours of sleep per night is associated with an increased risk of hypertension, type 2 diabetes and obesity, which in the turn can increase your risk of heart disease, of heart attack and stroke.
For more health information sent directly to your reception box, Register for our daily newsletter .
5 Stop smoking
It is not only your lungs that suffer when you smoke cigarettes - your heart is also in danger.
"The toxic mixture more than 7,000 cigarette smoke chemicals Can interfere with important processes of your body which make it work normally. One of these processes is the delivery of blood rich in oxygen to your heart and the rest of your body, "explains the Food and Drug Administration of the United States (FDA)." , which pumps this blood rich in oxygen to the rest of your body through the blood vessels. But when you breathe cigarette smoke, the blood distributed to the rest of the body is contaminated by smoke chemicals. ""
The CDC adds that One in four deaths Cardiovascular diseases (MCV) are attributed to smoking. The good news? Twenty minutes after quitting smoking, your heart rate drops, says the FDA.
6 Limit your alcohol consumption
As tobacco products, alcohol can also damage the heart over time, it is therefore preferable to limit your contribution to the recommended quantities.
"" Drinking moderate is defined as an average of one glass a day for women and one or two for men. A drink can be lower than what you think: 12 ounces of beer, 4 ounces of wine or 1.5 ounce of 80 spirits, "write experts from Johns Hopkins." Some people should avoid even as much and do not drink at all if they have certain anomalies of heart rate or have heart failure. ""
7 To manage stress
We all feel stress sometimes, but the experts say prolonged and uncontrolled stress can wreak havoc on your heart health. "A stressful situation triggers a chain of events.
In addition to these acute effects on the heart, stress can lead to certain health behaviors that can increase your risk of heart disease. These include eating unhealthy, neglecting exercise, smoking, not taking medication as prescribed, and more. Talk to your doctor or an approved mental health professional if you think your stress level can interfere with your health.
