Heart diseases more and more often affect young, professionally active people. Lower your cholesterol, follow a proper diet, be physically active - and your heart will feel lighter. An element of the prevention of heart disease is also quitting smoking and reducing stress.
Fast pace of life and work,stress , inactivity, unhe althydiethigh in saturated and trans fat - these are the main causes of cardiovascular diseases, from which as many as 100 Poles die every day. Don't wait until it's too late!
A he althy diet for the heart
A proper diet should be varied and balanced to provide all the nutrients the body needs to stay he althy and fit. It is recommended that it be rich in fruits and vegetables as well as whole grains. A he althyheartdiet should be low in saturated fatty acids and trans fats, which are found in products such as confectionery, cookies, e.g. biscuits, donuts, some hard margarines, butter, and food fast food such as french fries, fatty meats and cold cuts.
- Limit the consumption of animal fats and supplement your diet with vegetable fats, e.g. Flora margarine for spreads, oil for salads.
- Eat fish rich in good polyunsaturated fats at least once a week.
- Eat regularly, but in smaller portions, satisfy your hunger, do not fill your fill to avoid excess weight.
- Eat slowly, take your time.
- Do not fill up in the evening to make up for the day without eating, this way of eating promotes obesity.
Avoid high-calorie snacks and s alty foods. Try taking he althy sandwiches prepared in advance to work to avoid eating just anything when you feel hungry.
Quit smoking for your heart
Tobacco smoke contains many harmful substances. One of the most dangerous of them is carbon monoxide, which binds to the oxygen carrier in the blood - hemoglobin - and prevents the delivery of adequate amounts of oxygen to tissues.
Physical activity is essential for heart he alth
According to doctors, every person who wants to stay he althy needs at least 30 minutes of moderately intense physical exertionpreferably on all days of the week. Due to physical activity and sports, adequate flexibility of blood vessels is maintained. The easiest way to increase your level of physical activity is to incorporate exercise into your daily routine. Recreational swimming, cycling, brisk walks and jogging are among those forms of exercise that the heart is particularly fond of. They allow you to regulate the intensity of exercise, ensure efficient use of oxygen and are most beneficial for the heart, lungs and circulatory system.
If you don't have time for regular exercise, try to use every opportunity to take a little walk: park your car away from the workplace, get off the bus a stop early, go to a nearby store during the working day, to buy a newspaper. You can always combine business with pleasure, treating exercise as an opportunity to meet with friends.
Have your cholesterol levels checked regularly
Cholesterol plays a very important role in the daily functioning of our body. It forms cell walls, is used for the proper functioning of our digestive system, helps in the production of essential chemicals such as vitamin D, and is responsible for the synthesis of certain hormones. However, too much cholesterol in your blood can adversely affect your heart he alth. There are two basic forms of cholesterol in the blood: LDL ("bad" cholesterol) and HDL ("good" cholesterol). The LDL cholesterol fraction readily builds into the walls of the arteries, increasing the risk of coronary heart disease and heart attack. The HDL fraction allows cholesterol to be transported from the arterial walls to the liver, where it undergoes further changes. It is very important to maintain the right proportions of both these fractions, low LDL cholesterol and high HDL. Regular cholesterol testing will keep you in control of these ratios.
Say no to stress
- Stress is a reaction to the environment. It can be defined as a mental, emotional or physiological response to stimuli, challenges and threats in our lives, both at work and at home. Learn simple stress control techniques and take time to relax. First of all, give up stimulants (strong coffee, tea, alcohol, cigarettes).
- Remember to find time for he althy eating during the working day.
- Stop doing multiple things at once. Order the work in order of importance and try to plan ahead, not leaving everything to the last minute.
- Learn to say NO to extra work and requirements.
- In stressful moments, try a simple onebreathing, stretching exercises, or counting to ten. When you inhale, push your stomach out so that the diaphragm will lower and your lungs can take in more air. Then breathe out, mentally counting to five. You can do this exercise several times a day with the window open. This will help you not only relax, but also get a different perspective on the situation.