Palpitations for seemingly no reason, shortness of breath with little exertion, and even pain - anyone who has ever felt them knows how disturbing they can be. When they do, it's a sign that the heart needs immediate attention. What can you do for the heart on your own?
The heart is the most important muscle in the body, which also works tirelessly - it pumps nearly 350 liters of blood per hour. It is worth ensuring that it is constantly in good shape. Check what to do to make his work run smoothly.
Take care of your rest
Try to sleep at least 8 hours a night. The heart works slower during sleep, and the level of fibrinogen - a protein that contributes to the formation of blood clots - is also lower.
During this time, the whole body also regenerates and, not without significance, the level of cortisol, the stress hormone, also decreases.It is important: stress, especially chronic stress, has a negative effect on on the heart, it can also cause heart rhythm disturbances and even lead to a heart attack. It also often initiates the secretion of substances that damage the endothelium of blood vessels, which is bad for the circulatory system.
Move
Regular physical activity supports the work of the sympathetic nervous system, among other things, it slows down the heart rate, which is beneficial for the cardiovascular system. It also lowers blood pressure, prevents the accumulation of adipose tissue, inhibits the development of atherosclerosis - exercise can lower the concentration of bad LDL cholesterol and increase the concentration of good HDL cholesterol.
Physical activity also improves blood flow and reduces the tendency to clot formation.It is enough if you ride a bike for 30 minutes a day, go for a brisk walk, exercise.For movement he althy for the heart, heart rate should not exceed 130 beats per minute during exercise.
Do not underestimate the flu and tonsillitis
Both can be dangerous for people who already have heart disease, and for the hearts of people who do not suffer from it yet. One of the post-influenza complications is viral myocarditis or pericarditis, and cardiomyopathy - when the body has to "go through" the flu, it produces antibodies that damage the heart.
The same applies to angina: if left untreated or poorly treated, it can lead to myocarditis, which may become apparent even after a long time.
Maintain a proper body weight
The greater the body weight, the greater the body's need for oxygen. The volume of blood that is pumped by the heart every minute is also greater - and this can lead to its overgrowth and ultimately failure.
Fat tissue that accumulates in the abdominal cavity produces cytokines that have a pro-inflammatory effect on the vascular endothelium, accelerating the development of atherosclerosis, as well as substances promoting the development of hypertension. Research shows that obesity is responsible for 55 percent. of all cases of arterial hypertension and 35 percent. ischemic heart disease.
Include good oils in the menu
Cold-pressed, unrefined, they contain valuable plant sterols that help maintain normal blood cholesterol levels.Do not use them for frying , but for salads, cottage cheese and boiled groats. It is worth using rapeseed oil, linseed oil, black cumin oil (rich in valuable omega-3 acids), milk thistle is rich in natural phospholipids, argan oil lowers blood sugar levels.
Take care of your teeth
Neglected can lead to heart disease. The consequence of untreated caries may be inflammation of the periapical tissues of the tooth (including the periosteum, periodontium) and pulp diseases. When the teeth are left untreated, the infection migrates to the surrounding tissues, and then - along with the blood - the bacteria reach all organs of the body, including to the heart.
The immune system attacks the bacteria that settle on the walls of the veins, which results in the formation of atherosclerotic plaque. When there is a lot of it, it can block the veins and arteries, resulting in a heart attack.