Nature invented our heart and body in such a way that we could live 120 years. Learn what to do to keep it beating steadily as we blow out at least a hundred candles on the birthday cake. Here are ways to avoid heart disease.
He althy heart: aspirin
The ingredient of drugs such asAspirin , Polocard, Acard, is acetylsalicylic acid. It prevents the clumping of platelets and the narrowing of the lumen of blood vessels. Therefore, it is used in the prevention and treatment of heart attacksheart attacks , thromboembolic diseases and ischemic strokes.
Our advice: Consult your doctor about prophylactic use of acetylsalicylic acid. American clinical trials have shown that taking drugs from this group reduces the development of atherosclerosis and reduces the risk of another heart attack.
Research for heart he alth
When done regularly, they allow early detection of changes in the body that are dangerous to the heart, incl. Too high levels of cholesterol and triglycerides, which promote the development of atherosclerosis, and blood sugar.
Our advice: After the age of 40, dotestschecks. Check once a year:
- blood cholesterol level - total cholesterol should not exceed 200 mg / dl. If it is higher or someone from your relatives suffers from heart disease - do a cholesterol fraction test: LDL ("bad") should be lower than 130 mg / dl, HDL ("good") should be higher than 40 mg / dl
- blood triglyceride concentration - should be less than 180 mg / dl.
- blood sugar (glucose) - its high concentration damages blood vessels, which increases the risk of ischemic heart disease up to five times. The correct blood sugar level during the fasting test (minimum 8 hours after the last meal) is 60-100 mg%,
- Moreover, during each visit to the doctor, but at least twice a year, measure your blood pressure - ideal is 120/80 mmHg, still normal 139/89 mmHg.
A he althy heart: treat chronic diseases
Diabetes has a bad effect on blood vessels, which doubles the risk of coronary artery disease, ischemic heart disease and myocardial infarction. High glucose levels promote the formation of atherosclerotic plaques in the walls of blood vessels. In contrast, arterial hypertension overloads the heart and exacerbates the symptoms of coronary artery disease. Moreoverwith high blood pressure, more cholesterol is deposited in the coronary arteries.
Our advice: Both of these diseases last for life, so do not stop taking the medications prescribed by your doctor when you feel better (reduce sugar levels, lower blood pressure).
Diet for the heart
Mediterranean is optimal for the heart. It reduces the concentration of "bad" cholesterol in the blood, lowers blood pressure and reduces the tendency of the blood to form clots. In addition, fish oils (and there are many of them in this diet) counteract heart rhythm disturbances.
Our advice: Eat 3-5 light meals a day. Include vegetables and / or fruit in each one. Consume 2 tablespoons of olive oil daily (for salads or dipping bread). Eat fish and poultry 3-4 times a week. Use red meat as an accompaniment, not as a staple of the meal. Instead of white bread, eat whole grains, instead of potatoes - pasta, rice, coarse-grained groats. Drink low-fat yogurt, kefir, buttermilk. Choose leaner cheeses. Replace s alt with aromatic spices. Do not season your soups with cream or roux, but only with powdered fiber or grated bread.
He althy heart: regulate homocysteine levels
This is an amino acid needed to build proteins. But when there is too much homocysteine, the risk of heart disease and stroke increases. This is because homocysteine combines easily with LDL cholesterol to form atherosclerotic plaques.
Our tip: You can regulate your homocysteine level by restricting your eating of e.g. meat and animal fat, including:
- folic acid - it is in lettuce, cabbage, Brussels sprouts, broccoli, chicory, spinach, cauliflower, oranges, avocados, bananas,
- wit. B6 - it is in bananas, potatoes (baked with the skin), grains,
- wit. B12 - it is found e.g. in poultry meat, fish, eggs, grains,
- additionally you can take e.g. Folik and Vitamin B complex.
He althy heart: heal infections
Sometimes the inflammation of the coronary arteries or the heart muscle is caused by bacteria or viruses responsible for influenza, angina, bronchitis, and tooth decay. The microbes travel to the heart with the blood.
Our advice: Get a flu vaccine before the winter season, and if an epidemic breaks out, avoid infected people and larger groups of people. If you get sick, stay at home for a few days and take your medications. If the doctor has prescribed antibiotics, do not stop the treatment on your own - the remains of bacteria are also a threat to the heart. Check the condition of your teeth and gums every six months. Treat tooth decay and periodontitis.
Coenzyme Q10, selenium and magnesium for the heart
Coenzyme Q10, selenium and magnesium are perfect for the prevention of cardiovascular diseases. Coenzyme Q10 prevents, among others, hypertension and atherosclerosis. Selenium administered together with a coenzyme and vitamin E protects the heart against the effects of toxins. Its deficiency may lead to the development of ischemic heart disease and cerebral circulation disorders. In turn, magnesium strengthens the muscles, and the heart is also a muscle.
Our tip: Since the main sources of selenium are seafood, offal, wheat germ, bran, tuna, onions, tomatoes and broccoli - eat them as often as possible. A few times a week, reach for bananas, nuts, leafy vegetables and cereals, which are high in magnesium. Women using hormonal contraception need more of this element - they should reach for magnesium supplements (preferably with vitamin B6, because it is better absorbed).
He althy heart: use HRT after menopause
Female hormones estrogen are the natural protection of the heart. Thanks to them, blood vessels remain elastic, cholesterol particles do not accumulate too quickly in the walls of arteries, and the concentration of "bad" cholesterol in the blood is lower. Unfortunately, as we age, the ovaries produce less and less estrogen. And then the cholesterol level rises, and plaque builds up more easily in the coronary vessels. This can lead to cardiac ischemia and even a heart attack.
Our advice: Discuss the initiation of hormone replacement therapy with your he althcare professional. Supplementing with hormones reduces the risk of a heart attack by half. If for any reason (e.g. high risk of breast cancer) you are unable to take HRT, ask your doctor about the so-called estrogen receptor modulators (e.g. Evista).
Get rid of obesity for heart he alth
Every extra kilo forces the heart to work harder. And in obese people it is not greater.
Our advice: If you are obese, reduce your weight. But do it wisely - draconian and one-sided diets are not he althy. It is important to achieve the weight recommended by the doctor and maintain it without any special sacrifices. It's best to opt for a Mediterranean diet - people from this region suffer from heart disease less frequently.
Movement for the heart
As a result of systematic exercise, the network of tiny blood vessels is doubled or even tripled. Their cross-section also increases, so that more oxygen-rich blood flows through them. The heart becomes stronger and has more tiny coronary vessels (these are where oxygenated blood flows to the heart). Movement also lowers blood pressure, sugar levels and "bad" cholesterol - that is, risk factors for a heart attack and stroke.
Our advice: Exercise in the morning for a quarter of an hour. At least 3move more vigorously for 30 minutes a week. Since the heart likes to exercise systematically and at a steady pace, choose swimming, rowing, cycling, skating, cross-country skiing, and playing badminton. You will spend a lot of traffic, for example, by going up the stairs instead of taking the elevator, or by walking part of the way from work, not by bus. Walk often.
Avoid stress for heart he alth
In a stressful situation, the adrenal glands throw a huge dose of catecholamines (including adrenaline) into the blood. They accelerate the heart rate, raise blood pressure, and cause arteries to contract, which may cause a heart attack.
Our advice: Avoid stressful situations. Walk for half an hour a day thinking about blue almonds; find yourself a hobby that is relaxing; learn to relieve tension (meditate, breathe); do not choke your anger, but shout it out; talk about your problems.
Stimulants harm the heart
There are over 4,000 in nicotine smoke harmful substances, which include they increase blood clotting and the tendency of platelets to stick together, they also damage the endothelium lining the inside of blood vessels, the walls become porous and cholesterol is deposited more easily in them. Conversely, higher doses of alcohol can lead to heart failure.
Our advice: Get in touch with a counselor to help you overcome your addiction. 10 years of nicotine abstinence is enough for the body to cleanse itself of toxins and achieve a state like a person who has never smoked. You can drink a glass of red wine with your meal a day. It contains polyphenols that are anti-atherosclerotic and slightly raise the level of "good" cholesterol. Red wine is good for the heart and circulatory system as long as you don't overdo it.
Rest important to the heart
Climate change, diets and spending time in motion in the fresh air greatly strengthen our life-giving pump. Overworked, under-oxygenated - functions worse.
Our advice: Believe that there are no irreplaceable people and the rest will be easy. Remember that an adult needs 7-8 hours of sleep for his body to regenerate. Spend at least two weekends a month on hobbies and plan for active relaxation (not a few hours in front of the TV or computer!). Do not allocate your vacation, e.g. to renovate an apartment, but take a two-week vacation twice a year and change the environment and lifestyle.
Relationships important to the heart
It is about love between two people (which makes the heart beat faster) and living in harmony with the environment. Peace of mind, satisfaction with life, support for loved ones, love,friendship - apart from a he althy diet and exercise, the heart appreciates the most.
Our advice: Knowing that you can count on your loved ones is good for your heart. But take care of your relationship with them. Have time for family, friends.