The heart is a muscle, but it's unique. Others work and take a break, and it never stops for a second - it contracts and relaxes alternately, pumping blood. Although he beats regardless of our will, it is worth making this work easier for him, especially when he is not so young anymore. How to do it?
Contents:
- How to take care of your heart - control your heart rate
- How to take care of your heart - fight hypertension
- How to take care of your heart - choose a he althy diet
- How to take care of your heart - be active
- How to take care of your heart - treat infections
- How to take care of your heart - check the thyroid gland
The heart is not an isolated organ - the heart is one of the two centers (next to the brain) that determine the functioning of the organism. The proper functioning of the brain depends precisely on the work of the heart, which, as the center of the circulatory system, pumps blood containing oxygen and nutrients to it and to all other organs. That is why the condition of the heart and the condition of blood vessels are so important for our he alth and well-being.
The condition of the heart is largely influenced by our lifestyle, diet, and even temperament: whether we get angry easily, can we relieve stress and rest wisely, are we attentive to the signals coming from the body and we are able to respond to them react properly. Through our daily habits, we "program" the mode of our heart, contribute to the fact that it functions flawlessly and copes well with stresses, or we cause unfavorable changes. The easiest way to see this is by measuring your heart rate.
How to take care of your heart - control your heart rate
We feel them clearly, eg after a run or in moments of agitation - the heart "beats like a hammer" and the temples are throbbing. It is normal for your heart to beat faster when you are feeling or exercising - but it should return to a calm, slow rhythm when you rest.
The number of beats per minute when we rest, i.e. the resting heart rate, tells us a lot about the condition of the heart. It has been found that a heart rate of 60-70 beats per minute is the most beneficial.
The heart is programmed to be approximately 3 billion beats throughout its life, and values greater than 80 beats / min will shorten the expected lifetime. It has also been observed that people with a fast heart rate have a harder time suffering from heart attacks than those with a lower heart rate.
Too fastheart rate in a situation when we rest and - as it seems to us - we are completely calm, may result, for example, from the fact that we live in a constant, subconscious tension that we are unable to release. What to do to make the heart immune to such a load and slow down the heart rate?
It's simple - you have to start training your heart just like every muscle to get used to harder work; Thanks to this, it will beat slower in the moments of rest. An additional benefit of such training is to relieve the accumulated tension and reduce the level of stress hormones - adrenaline and cortisol.
They stimulate the cardiovascular system under stress, which the brain interprets as a threat. If this happens too often, it puts the body in a state of constant readiness, tires the heart, excessively raises the level of cholesterol and glucose in the blood, and - not without significance for the heart - blood pressure.
When is cholesterol harmful?It has been observed that atherosclerotic changes in the vessels are associated with high cholesterol levels. The lumen of the arteries covered from the inside with atherosclerotic plaques made of oxidized cholesterol becomes narrowed, which additionally increases the blood pressure in the arteries. In addition, the walls of the blood vessels then become less flexible and more prone to rupture, which with high blood pressure increases the risk of stroke, but it is not true that cholesterol itself is harmful.
This organic compound is a building block of cell membranes, participates in many biochemical processes, it is necessary, among others, for the production of bile acids and some hormones. Therefore, its level too low is not beneficial.
General cholesterol levels not exceeding 190 mg / dl are considered safe. But the proportions of its fractions are crucial for he alth. The high level of the so-called bad cholesterol, i.e. the LDL fraction - should not exceed 100-130 mg / dl. But if at the same time the level of good cholesterol (HDL fraction) is sufficiently high (more than 45-50 mg / dl), the risk of atherosclerosis decreases, because HDL removes excess cholesterol from the blood, preventing its high concentrations and the emergence of danger. -ne deposits. The true picture of the situation is therefore provided by the cholesterol level test broken down into fractions.
How to take care of your heart - fight hypertension
Optimal blood pressure values are systolic 120 mmHg and diastolic 80 mmHg. We talk about hypertension if these values constantly exceed 140/90. Why is it dangerous? Over time, as a result of permanent overload with too much blood pressure, left ventricular hypertrophy may occur,in addition, atherosclerosis develops, mainly in the carotid, renal and lower limb arteries.
This increases the risk of myocardial infarction, stroke, and renal impairment. The causes of hypertension are not always known, but it is known for certain what factors are conducive to it. In addition to chronic stress, which has already been discussed, risk factors include smoking, alcohol abuse, a sedentary lifestyle, overweight and abdominal obesity (quite common in middle-aged people), and a diet high in animal fats and trans fats. So, to help your heart, you need to be physically active, stop smoking, reduce alcohol consumption and change your diet.
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How to take care of your heart - choose a he althy diet
Diet affects the cardiovascular system because it helps prevent obesity and avoid excessive increase in blood cholesterol levels. Maintaining a he althy weight will help you to pay attention not to eat more than your body burns during the day, and to eat 4-5 light meals a day. But that's not all.
When the level of cholesterol, especially LDL fraction, is elevated, the first step should be to try to regulate it by changing the composition of the diet (drugs that lower cholesterol in the blood, taken permanently, are not completely indifferent to he alth, they can have, among other things, an adverse effect on liver function). Blood cholesterol levels rise dangerously if our diet contains too much animal fats that are present in many animal products (meat, lard, fatty dairy, butter).
The excess of saturated trans fatty acids, which are abundant in highly processed products, such as crisps, French fries and ready-made confectionery, is also harmful. You have to eliminate them from the diet or limit their consumption.
It is a mistake, however, to use a fat-free diet. You should choose he althy forms of fat, limiting those of animal origin in favor of plant ones (oils, nuts), because they contain mono- and polyunsaturated fatty acids from the omega-6 and omega-3 group that protect the heart and circulatory system.
Unsaturated fatty acids - what role do they play in the body?
Omega-3, 6, 9 fatty acids: effects and sources in food
The latterthey are also present in oily sea fish, which are their richest source. A diet that benefits the heart should also be rich in antioxidants such as vitamin C, folates, polyphenols, lycopene, carotenoids, and vitamin E.
Antioxidants neutralize the action of free radicals that contribute to the formation of atherosclerotic plaque in the blood vessels. The richest sources are vegetables and fruits, as well as oils (vitamin E). You should also increase the amount of water-soluble fiber, which binds cholesterol already in the digestive system and helps remove it from the body before it enters the bloodstream.
Its best sources are vegetables and fruits as well as nuts, groats, uncleaned grains and their products (brown rice, wholemeal bread, cereals). Potassium and calcium are also important - the first is found in vegetables and fruits, the best sources of the second are skim milk and yoghurt.
12 products for the heart1. Sea fish (salmon, mackerel, herring, cod) - contain omega-3 fatty acids. They have anti-atherosclerotic, anti-coagulant, anti-inflammatory properties and prevent arrhythmias.
2. Green tea - a source of strong antioxidants that neutralize the effects of free radicals.
3. Green leafy vegetables (spinach, Brussels sprouts, broccoli, lettuce, parsley) - the folates they contain have anti-atherosclerotic properties.
4. Red grapes - seeds and peel are extremely rich in polyphenols. These antioxidants improve the he alth of the endothelium of blood vessels and the heart chambers, lower blood pressure and have an anti-clotting effect. Red wine has a similar effect (a glass a day with a meal!).
5. Honey - provides acetylcholine, which strengthens the efficiency of the heart muscle.
6. Rapeseed oil - contains vitamin E, omega-6 and omega-3 fatty acids in the best proportions for the body (2: 1) and plant sterols that maintain the correct level of cholesterol in the blood.
7. Buckwheat - a good source of fiber that reduces cholesterol, and magnesium, which contributes to the rhythmic work of the heart.
8. Tomatoes - contain lycopene. This powerful antioxidant dilates blood vessels, cares for the condition of their endothelium and prevents the increase in the concentration of bad cholesterol.
9. Garlic - provides valuable allicin that acts as an anticoagulant, because it prevents platelets from sticking together. Allicin also helps lower blood pressure.
10. Walnuts - a good source of magnesium and omega-3 and omega-6 fatty acids.
11. Linseed - contains omega-3 fatty acids supporting the circulatory system, lignans and fiber.
12. Water - drunk regularly (8 glasses a day) prevents the blood from becoming too thick. The best for the heart is medium-mineralized water, rich in magnesium and calcium.
How to take care of your heart - be active
It is important for your heart to train regularly, preferably daily, for at least 30 minutes. It can be, for example, brisk walking or jogging, cycling, swimming - these sports force the heart to work evenly and train endurance.
During exercise, your heart rate should not exceed 130 beats / min. This endurance training is best done in the second half of the day; middle-aged and elderly people are especially not recommended for jogging in the morning, because after a night of rest, the joints are relaxed and it is easier to injure themselves.
It is worth starting the day with a quarter of an hour of stretching exercises combined with deep, oxygenating breathing in the fresh air. Remember to always adjust the type of activity to your current condition and preferences - for the training to be effective, it should give you pleasure, you should not "torture" yourself.
Practicing light daily exercise is beneficial, but too much exercise once a week can be harmful. The so-called Monday heart attacks are often the result of overwhelmingly over the weekend.
Note: young people practicing sports intensively, competitively, should not stop regular training after the end of their career. A sudden change of lifestyle to a less active one has a negative effect on the circulatory system and is often the cause of heart attacks.
How to take care of your heart - treat infections
Neglected inflammation can have a negative impact on the he alth of the heart and circulatory system, and the more often we get infections, the greater the likelihood of complications. It is worth hardening, getting vaccinated against the flu, taking care of rest and a he althy, balanced diet - this strengthens the body and makes it resistant to diseases.
And if we do get sick, do not underestimate the seemingly banal cold, let us react immediately and do not try to "go through" it. Diseases such as flu and angina weaken the heart, and if not healed, it can lead to inflammation of the heart muscle and, consequently, to its failure.
Other inflammatory diseases, such as rheumatoid arthritis, can also have a negative impact on the heart. The rheumatoid nodules typical of this disease may be located not only in the joints but also in the heart, damaging them and disrupting the work of the valves.
Even neglected caries and periodontitis can have dangerous consequences. Oral caries bacteria enter the bloodstream easily, damage vessel walls and produce substancesincreasing blood clotting, which increases the risk of plaque build-up and blood clots.
How to take care of your heart - check the thyroid gland
The proper functioning of the thyroid gland is also important for the condition of the heart. In hyperthyroidism, an excess of hormones secreted by this gland accelerates the work of the heart, which can lead to its damage, which is manifested by arrhythmia, atrial fibrillation, attacks of shortness of breath.
In turn, untreated hypothyroidism can lead to high blood pressure. Symptoms such as palpitations, excessive sweating and appetite, feeling hot or, on the contrary, feeling cold, lack of appetite and dry skin should prompt us to consult an endocrinologist.
Stay alert after menopauseWhen the ovaries stop working, the level of estrogens in the female body drops, which until now protected the circulatory system and heart against atherosclerosis, and lowered the risk of blood clots and hypertension.
Therefore, after the menopause, regularly check your blood pressure, cholesterol, triglycerides and glucose levels - its excess in the blood may indicate the development of diabetes, which is one of the causes of ischemic heart disease. It is a good idea to do an exercise ECG once a year.
Vigilance should arouse attacks of shortness of breath, palpitations, and even severe epigastric pain. Heart attack in women looks different than in men. In women, it rarely manifests itself with pain behind the breastbone, numbness of the left hand, and painful breathlessness. Much more frequent is pain in the shoulder, larynx area, upper abdominal pain usually associated with belching, nausea or vomiting, shortness of breath without pain, uneven heartbeat. It is accompanied by general fatigue, cold sweats on the forehead and upper lip.