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The heart is your most important organ. It works continuously, pumping blood into the blood vessels. He is harmed by a fatty diet, overweight, lack of exercise, and cigarettes. Do you know how to take care of them every day so as not to get heart disease? This is worth learning. Our heart alphabet will help you with that.

Heart alphabet: A - as acetylsalicylic

The most popular drug containing acetylsalicylic acid is aspirin. Research shows that taken daily in a small dose (e.g. 100 mg) significantly reduces the risk of heart attack and stroke, especially in people at risk of coronary artery disease and atherosclerosis. Acetylsalicylic acid prevents the formation of a blood clot, which disrupts the blood supply and can lead to a heart attack. To avoid adverse effects on the gastrointestinal tract (irritation of the gastric mucosa), you can take aspirin protect, bestpirin, acard. These tablets are covered with a special gastric juice-resistant coating and they are absorbed only in the intestines.

Alphabet of the heart: B - like bioelements

Selenium, administered together with coenzyme Q10 and vitamin E, protects the heart against the effects of toxins. Selenium deficiency may lead to the development of ischemic heart disease and cerebral circulation disorders. Our body needs about 0.01 mg of selenium daily. Its main sources are seafood, offal (watch out for cholesterol!), Wheat germ, bran, tuna, onions, tomatoes and broccoli.

Magnesium has a beneficial effect on the cardiovascular system and contributes to the prevention of heart disease. There is, among others in groats, bananas, nuts and leafy vegetables. Everyone should consume 250-350 mg of this element daily. More people who abuse alcohol and women taking contraceptives need more. You can use ready-made preparations with magnesium, remembering that it is best absorbed with vitamin B6.

Alphabet of the heart: C - like garlic

Garlic is indicated for the prevention of atherosclerosis. It contains allicin - an active substance that inhibits the clumping of platelets and lowers the level of fats in the blood serum. For those who are unable to eat raw garlic due to the intense smell, tablets (e.g. alliophyll, alliorut) are the solution.

Alphabet of the heart: D - like a diet

  • Use olive oil and other cold-pressed vegetable oils. Pay attention to which onessuitable for frying.
  • Choose lean, good-quality cold cuts, and meat - poultry and veal. Eat fish, especially sea fish, fatty fish twice a week. Unsaturated fatty acids of the type Omega-3 contained in fish fat reduce blood clotting, lower blood pressure, and improve the elasticity of blood vessels.
  • Eat at least a pound of fruit and vegetables a day.
  • Buy high-fiber cereal products (bran, muesli, whole grain bread).

Alphabet of the heart: E - like a potion

Discovered in France over 30 years ago, the adrenal hormone - dehydroepiandrosterone (DHEA) - was hailed as the elixir of youth in the 21st century. Epidemiological data show that higher DHEA concentrations in the body affect our longevity and, to some extent, prevent the occurrence of diseases heart and some forms of cancer (such as skin). According to studies conducted in Virginia (USA), men suffering from coronary heart disease have a lower concentration of DHEA in the blood plasma than he althy men of the same age. Dehydroepiandosterone levels naturally decrease with age, but you can take it in the form of ready-made preparations.

Alphabet of the heart: F - like flavonoids

Flavonoids are a group of substances present e.g. in fruit (e.g. berries), vegetables and red wine, it effectively protects our cardiovascular system. Not only do they protect lipids from oxidation (i.e. fats from becoming rancid), but also promote the expansion of blood vessels in the heart, thus preventing arteriosclerosis (hardening of the walls of the arteries). Studies carried out in the Netherlands, Finland and the USA have confirmed that older people who consume little foods rich in flavonoids are more likely to develop coronary heart disease and die of it more often.

Alphabet of the heart: H - like tea

Give up traditional black tea, in which theine is of little benefit to the heart, in favor of green tea, containing antioxidants (they fight harmful free radicals in the body). You can drink it (preferably five cups a day) warm or chilled in a refrigerator with ice cubes.

Alphabet of the heart: K - like coenzyme

Certainly, the heart muscle is our hardest working organ. It constantly contracts and relaxes, ensuring uninterrupted circulation of blood throughout the body. The good performance of our pump is ensured by, among others coenzyme Q10 produced by the liver and supplied in the diet. When it is not enough, we risk heart failure. Like aspirin, coenzyme Q10 can be taken prophylactically in a dose of 100 mg a day and thus improve the work of the heart.

Alphabet of the heart: L - likelycopene

Lycopene belongs to the group of carotene pigments. Tomatoes owe their characteristic red color to lycopene. Apart from them, this pigment is also present in red grapefruits and watermelons. What does the heart have to do with it? Well, it is one of the strongest antioxidants. Studies conducted in several research centers in Europe (including Italy) have shown that men who eat 3-5 tomatoes a day have higher immunity, less often suffer from prostate cancer and less often have heart attacks.

Alphabet of the heart: M - like almonds

Eating 100 g of almonds a day lowers the level of cholesterol in the blood a bit (and he is the main culprit of atherosclerosis). While almonds, like walnuts, are fatty, they contain mostly monounsaturated fat, which has the ability to lower bad cholesterol (LDL).

Alphabet of the heart: O - like obesity

Obesity harms the cardiovascular system and you must not let it happen. Calculate your BMI (Body Mass Index) by dividing your weight in kilograms by your height in meters squared. If you have a BMI greater than 30 - you are obese. You need to wisely lose unnecessary pounds. Be careful: draconian, one-ingredient diets are not he althy. It's best to go for some type of Mediterranean diet - people from southern Europe are the least likely to suffer from cardiovascular disease. Losing weight does not have to be effective overnight. It is important to achieve the weight recommended by the doctor and maintain it without any special sacrifices.

Alphabet of the heart: P - like menopause

The approaching menopause increases the risk of heart disease, which increases with age. Studies have shown that blood lipids and cholesterol rise in postmenopausal women. Scientists believe these changes could be caused by a combination of aging, weight gain, and a decline in estrogen levels. So talk to your doctor in time about hormone replacement therapy.

Alphabet of the heart: R - like movement

Move more. People who are physically inactive are twice as likely to suffer from heart disease. So you should walk a lot (at least half an hour a day at a fairly fast pace), exercise (15-20 minutes in the morning), cycle, swim. However, be cautious and avoid overloading. Remember the "3 x 30 x 130" rule. It means that each of us should exercise at least 3 times a week and for at least 30 minutes of each training, his heart should beat at a speed of about 130 beats per minute.

Alphabet of the heart: S - for stress

Avoid stressful situations. The nervous lifestyle causes that zthe adrenal gland releases excess catecholamines (mainly adrenaline) into the blood, which make the heart work faster, raise blood pressure and cause sudden coronary contractions. Instead of getting mad, count to ten, breathe deeply or break your plate. Scientists have noticed that the more we experience stress, the more we overload our cardiovascular system and then the risk of a heart attack increases.

Alphabet of the heart: U - like stimulants

Quit smoking. By smoking, you reduce your lung and blood gas exchange capacity, you rob the body of oxygen and accelerate the development of atherosclerosis. Instead, enjoy red wine. It contains polyphenols that are beneficial for the circulatory system and prevent atherosclerosis, and also increase the amount of the so-called. good cholesterol (HDL). However, no more than a glass a day is recommended.

Alphabet of the heart: W - like a rest

Take care of your rest. Sleep gives your heart a break, so sleep at least eight hours a day and don't say no to the afternoon siesta. Don't overwork yourself - remember that there are no irreplaceable people. Divide your vacation into two parts and use it twice a year.

Alphabet of the heart: Z - like relationships

It is not just about love between two people (which makes the heart beat faster), but about living in harmony with the environment. So make time for family, friends, acquaintances. Call them, write letters, meet them. Knowing that you can count on people close to you will definitely benefit your heart.

"Zdrowie" monthly

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