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You can also take care of your heart at work. By paying attention to small details, you will improve its condition. Give up cigarettes, be careful in the selection of dinner ingredients. Thanks to this, you will prevent the development of heart disease.

9.00 You are working

This is how it was: You spent almost all dayworkchained to a desk, with a cup of strong coffee. You didn't even change your position for a long time, you often sat with your legs crossed.
Now: Get up from your desk every hour, walk around the building. If possible, sit in the American position, that is, with your feet on the desk. If not - put a cardboard box under the desk and put your legs on it, so as not to cross them.
How long does it take: You do not need to spend more than 15 minutes for stretching the bones and relieving the veins per day.
What will you gain: You've improvedcirculation . The positioning of the legs above the lineof the heartcaused the blood to succumb to gravity and flow faster towards the heart.

11.00 You are taking a short break

That's how it was: Another coffee, maybe even a cookie, and a cigarette or two, because you have to smoke before you can go out to the smoking room again.
Now: Drink a glass of tomato juice or green tea. Try not to smoke, or at least reduce smoking. To keep your hands busy - chew on walnuts, almonds or dried fruit (raisins, figs, dates).
How long does it take: You will regain the time lost by smoking, on average 10- 15 minutes.
What will you gain: Tomato juice will provide your heart with potassium and the nuts will provide magnesium. Both elements have a beneficial effect on the heart muscle. In green tea, there are bioflavonoids that lower the level of bad cholesterol (LDL) promoting atherosclerosis. If you give up just one cigarette, you will extend your life by 5 minutes. You will also avoid additional damage to the blood vessels, including those that carry blood to the heart. The toxic substances in tobacco smoke disturb the rhythmic work of the heart. Caffeine from 4 cups of coffee increases the risk of heart disease by as much as 30 percent. If you have not smoked or drunk coffee - you have protected yourself before a heart attack.

13.00 You are having lunch

That's how it was: In the canteen, you used to eat meat dishes, potatoes with sauce, a cookie or a pudding for dessert. If you haven't eatendinner, you killed the so-called hunger a quick dish - a pizza or a hamburger.
Now: Eat any amount of salad with oil (preferably walnuts or sesame), steamed vegetables and a portion of fish or turkey breast with grate. Do not add more s alt - you need no more than 1 g of sodium per day. There is enough of it in vegetables and meat. For dessert, take a slightly sweet fruit (e.g. kiwi).
How long does it take: The same as eating a fat dinner.
What will you gain: You gave up animal fat, which is the source of cholesterol - so you reduced the risk of developing atherosclerosis. You ate a lot of vitamins in their natural form, and they, especially C and D, reduce blood pressure. Fish and oils are rich in unsaturated fatty acids from the omega-3 group - they regulate blood pressure, lower the level of LDL and triglycerides in the blood. There are antioxidants in citrus that protect against cancer but also strengthen blood vessels.

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