How to support heart health

How to support heart health

Change is a vital a part of residing collectively or attempting to forestall heart illness. A spike in blood strain or ldl cholesterol provides you a lesson in wholesome way of life modifications. Heart assault and stroke survivors are sometimes informed to change their way of life habits.

Some individuals discover it simple to change their train routine, eating regimen, and unhealthy habits. The remainder of us strive to make a change, however we do not at all times succeed. As a substitute of doing an enormous makeover, you possibly can enhance your heart health with a sequence of small modifications. When you get began, you could discover that altering is not that onerous. This method could take longer, however it could actually additionally inspire you to make large modifications.

Listed below are 10 small steps to enhance your heart health.

1. Take a 10 minute stroll. Should you’re not exercising in any respect, a brief stroll is an effective way to begin. If that’s the case, this can be a great way to improve your bodily exercise all through the day.

2. Take a trip. Lifting a hardcover ebook or two-pound weight a number of occasions a day can assist strengthen arm muscle tissues. When it will get simple, swap to heavier objects or be a part of a fitness center.

3. Eat an additional fruit or vegetable a day.Vegetables and fruit are low cost, style good, and are good for every part from the mind to the intestine.

4. Rely your breakfast.Begin the day with servings of fruit and entire grains, equivalent to oatmeal, bran flakes, or entire grain toast.

5. Cease consuming energy. Eliminating only one sugary soda or calorie milk can simply save 100 or extra energy per day. Over the course of a 12 months, this may end up in a 10kg weight reduction.

6. Eat a handful of nuts. Walnuts, almonds, peanuts and different nuts are good for the heart. Attempt taking some as an alternative of chips or cookies once you want a snack, add them to salads for a wholesome and engaging crunch, or use them as an alternative of meat in pasta and different dishes.

7. Attempt the seafood. Eat fish or different forms of seafood as an alternative of crimson meat as soon as per week. It’s good for the heart, mind and life.

8. Breathe deeply. Attempt to breathe slowly and deeply for a number of minutes a day. It should make it easier to loosen up. Sluggish, deep respiratory may assist decrease blood strain.

9. Wash your fingers usually. Frequent scrubbing with cleaning soap and water all through the day is an effective way to shield your heart and health. Flu, pneumonia, and different infections might be very annoying to your heart.

10. Rely your blessings. Taking a second every day to acknowledge the blessings in your life is a approach to begin experiencing different optimistic feelings. They’ve been linked to higher health, an extended life, and higher well-being, as their opposites – persistent anger, fear, and hostility – contribute to hypertension and heart illness.

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On this article

  • Fibers and sterols on your heart
  • Different dietary supplements could provide advantages
  • Protected use of dietary supplements

Dietary supplements can assist bones, muscle tissues, and lots of different components of the physique. What about your heart? Analysis reveals that a few of them can assist decrease ldl cholesterol, enhance blood strain, and different issues that put you in danger for heart illness. Nonetheless, it is unclear whether or not they assist forestall heart assaults, strokes, and different issues.

Listed below are six vitamins that may be a great addition to your heart-healthy way of life.

Fibers and sterols on your heart

Fiber. Discovered naturally in fruits, grains, greens and legumes, fiber reduces the quantity of ldl cholesterol the physique absorbs from meals. Purpose to eat no less than 25-30 grams per day. Males underneath the age of 51 ought to goal for 38 grams per day. It’s best to take the every day dose from the eating regimen, however dietary supplements are an alternative choice. There may be robust proof that psyllium blonde husk – frequent in fiber dietary supplements – can decrease “unhealthy” LDL ldl cholesterol. It may additionally choose up the “good” sort of HDL. Different fiber dietary supplements embody methylcellulose, wheat dextrin, and calcium polycarbophils. In case you are taking a fiber complement, slowly improve the quantity. This can assist forestall fuel and cramps. It’s also vital to drink sufficient fluids when rising your fiber consumption.

Sterols and stanols. Discover them in meals like nuts and grains, or you should purchase them as dietary supplements. They scale back the quantity of ldl cholesterol absorbed by the physique from meals. They’re additionally added to many meals, equivalent to some margarines, orange juice, and yogurt. Consultants suggest 2 grams per day to assist decrease LDL ldl cholesterol for individuals with excessive ldl cholesterol.

Different dietary supplements could provide advantages

Coenzyme Q10 (CoQ10) Your physique naturally produces small quantities of this enzyme, also called ubiquinone and ubiquinol. As a complement, CoQ10 can assist decrease blood strain, both alone or with drugs. TO.

CoQ10 tablets are additionally standard for treating the negative effects of cholesterol-lowering medicine known as statins. How come? These medicine can typically scale back the quantity of CoQ10 the physique produces by itself. Some docs counsel including a CoQ10 complement to make up for the loss, hoping it is going to alleviate issues like muscle ache and weak point. However the general scientific proof doesn’t support the usage of CoQ10 for muscle ache brought on by statins.

Uninterrupted

Fish oil. Filled with omega-Three fatty acids it could actually decrease triglycerides – the unhealthy fats within the blood – by up to 30%. It may additionally enhance blood strain. However the proof would not present that omega-Three fatty acids scale back the danger of heart illness. It could be greatest to eat fish with omega-Three fatty acids. The American Heart Affiliation recommends that every one adults eat no less than two 3.5-ounce servings of fish per week.

Uninterrupted

Garlic. Not solely does it make virtually every part scrumptious, however it could actually additionally decrease your blood strain a bit. It may decelerate the buildup of atherosclerotic plaque within the arteries, decreasing the danger of blood clots forming. Badania pokazują, że zarówno czosnek w żywności, jak i w suplementach może pomóc.

inexperienced tea.Analysis reveals that each the extract and the drink can decrease LDL ldl cholesterol and triglycerides and lift HDL ranges.

Protected use of dietary supplements

Do not take a complement simply because it is labeled “heart wholesome”. Not all are assured and too many might be harmful.

Listen to what the complement does and be sure you actually need it. Ask your physician which product is almost certainly to assist. If in case you have heart illness or are at excessive threat for heart assault, you’ll need to observe your physician’s directions. Attempting to treatment a severe health situation your self with over-the-counter dietary supplements is simply too dangerous.

Sources

American Heart Affiliation: drug remedy for prime ldl cholesterol.

Archives of Inner Medication: 2007; 167 (4): 346. „Wpływ surowego czosnku w porównaniu z komercyjnymi suplementami czosnku na stężen lipidów w osoczu u osób dorosłych z umiarkowaną hipercholesterolemią: randomizowane badan kliniczne”.TO.

Rapporti dei consumatori: "Integratori per il cuore: fai attenzione".

David Kiefer, MD, Assistant Professor of Medical Medication, College of Arizona, Tucson.

Medical institute.

Nationwide Middle for Complementary and Various Medication: “Garlic.”

Database completo di medicinali naturali: "CoQ10".

Pure Medicines Complete Database: “Garlic.”

Pure Medicines Complete Database: “Fish oil.”

Pure Medicines Complete Database: Pure Medicines within the Medical Therapy of Hyperlipidemia.

Pure Medicines Complete Database: Pure Medicines within the Medical Therapy of Hypertension.

Complete Pure Medicines Database: Soybeans.

ORIGIN investigator. New England Journal of Medication, 2012.

PubMed Salute: "Niacina".

UpToDate: “Scale back lipids with eating regimen or meals dietary supplements”. Affected person Info: Excessive-Fiber Weight loss program (Past Fundamentals) “‘Affected person Info: Excessive-Fiber Weight loss program (Past Fundamentals)’

Nationwide Middle for Complementary and Integrative Health.

How to support heart health

The important thing to change is managing unhealthy habits and releasing stress

Lo stress costante, che sia dovuto al pendolarismo quotidiano, a un matrimonio infelice o a un carico di lavoro pesante, può avere effetti fisici reali sul corpo. It’s linked to many health issues, together with temper, sleep, and urge for food issues – and sure, heart illness too.

Docs do not know precisely how persistent stress impacts the heart. Stress is almost certainly triggering irritation, a recognized initiator of heart illness, however this has not been confirmed. “I believe the standard view is that stress is unhealthy for the heart, however the information may be very complicated,” mentioned Dr. Deepak Bhatt, director of the Built-in Interventional Cardiovascular Program at Brigham and Girls’s Hospital.

Nonetheless, stress can have an effect on heart illness in additional refined methods. “Stress causes some individuals to act in ways in which improve their threat of heart illness,” says Dr. Bhatt. For instance, individuals underneath stress usually eat unhealthy meals and haven’t got the vitality or time to train. Stress may lead to different heart-damaging behaviors, equivalent to smoking and consuming an excessive amount of alcohol.

Breaking a connection requires each studying to handle stress and coping with unhealthy habits. These 5 easy suggestions can assist you with that.

  1. Be optimistic.È stato scoperto che la risata riduce gli ormoni dello stress, riduce l’infiammazione nelle arterie e aumenta il colesterolo HDL "buono".
  2. Meditate. This follow of introspective considering and deep respiratory has been proven to scale back threat components for heart illness, equivalent to hypertension. Shut kinfolk of meditation, yoga and prayer may loosen up the thoughts and physique.
  3. Train. At any time when you’re bodily energetic, whether or not you go for a stroll or play tennis, your physique releases mood-boosting chemical compounds known as endorphins. Train not solely helps you scale back stress, it additionally protects towards heart illness by decreasing your blood strain, strengthening your heart muscle, and serving to you keep a wholesome weight.
  4. Disconnect. It’s unattainable to get away from the stress that accompanies you in all places. Lower the cable. Keep away from emails and information. Spend time day-after-day, even when it is solely 10 or 15 minutes, to escape the world.
  5. Discover methods to loosen up.Easy issues like taking a scorching bathtub, listening to music, or spending time in your favourite passion may give you a much-needed break from the stressors in your life.

Stress would not have to break your life or health. To be taught extra about how stress impacts your heart, health and well-being and what to do about it, learn on. Copying with stress, a particular health report from Harvard Medical College.

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How to support heart health

It’s good to add extra fruit and veggies to your eating regimen for quite a lot of health advantages, together with to shed extra pounds. Whether or not you prepare dinner at house or eat out, strive these easy methods to sneak extra colourful, nutritious and scrumptious fruit and veggies into your snacks and meals (even for breakfast)

Which fruit and veggies are the perfect?

That is simple: They’re all good! Should you eat many several types of fruits and veggies, you’re positive to get all of the several types of vitamins you want. The American Heart Affiliation recommends filling no less than half of your plate with fruit and greens to attain the really useful Four and a half cups per day. The excellent news is that every one merchandise matter, which suggests canned, recent, and frozen varieties can assist you obtain your purpose.

When searching for canned, dried, or frozen fruit and veggies, make sure to examine meals labels and select meals with the bottom sodium and added sugar content material.

Breakfast

  • Eat cantaloupe, grapefruit, or another fruit.
  • Add bananas, raisins, or blueberries to the petals.
  • Drink a small glass (6 ounces) of juice. Make certain it’s 100% fruit or vegetable juice with out extra sodium or sugar – n"Bevanda alla frutta", "cocktail" o "punch".
  • Add chopped greens to eggs or potatoes. Attempt onions, celery, inexperienced or crimson peppers, or spinach.

Dinner

  • Eat a fruit or vegetable salad for dinner.
  • Place greens equivalent to cucumbers, sprouts, tomatoes, lettuce, or avocado on prime of the bun.
  • Eat a bowl of vegetable soup. (Porównaj etykiety żywności i wybierz produkt z najmnjszą zawartością sodu, jaką możesz znaleźć w swoim sklepie lub przygotuj zupę od podstaw.)
  • As a substitute of chips, eat a bit of uncooked fruit or greens.

Snacks

  • Preserve sticks of uncooked greens, equivalent to inexperienced or crimson peppers, inexperienced beans, celery, or carrots readily available.
  • Carry dried fruit equivalent to raisins, dates or dried apricots in a handbag or pocket.
  • Have any form of recent fruit: grapes, apples, bananas, oranges, kiwis and so on.
  • On heat days, munch on a bowl of frozen fruit or greens, equivalent to grapes, peas, and bananas.

Dinner

  • Eat a fruit or vegetable salad for dinner.
  • Add a facet of steamed or microwaved greens – frozen greens are nice!
  • Kiedy używasz piekarnika do gotowania posiłku, włóż jednocześn całego ziemniaka, batata lub pochrzyn.
  • For soups, stews, beans, rice, spaghetti sauce and different sauces, add chopped greens equivalent to onions, garlic and celery.
  • Kiedy robisz ryż, dodaj trochę mrożonego groszku na ostatn trzy minuty gotowania.

Take the subsequent step

Should you’re already consuming loads of fruits and veggies day-after-day, you could be prepared for the subsequent step: embody extra coloration. All fruit and veggies comprise nutritional vitamins, minerals and different vitamins that may assist forestall heart illness, most cancers, and different illnesses. Niektóre z tych składników odżywczych to błonnik, potas, kwas foliowy oraz witamina A i C. Najlepszym married The 5 predominant coloration teams and the examples in every group are listed within the Eat Extra Colour infographic. Eat from as many coloration teams as doable day-after-day.

Written by the editors of the American Heart Affiliation and reviewed by scientific and medical consultants. View our insurance policies and editorial.

Final revised: February 17, 2017

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How to support heart health

The important thing to change is managing unhealthy habits and releasing stress

Lo stress costante, che sia dovuto al pendolarismo quotidiano, a un matrimonio infelice o a un carico di lavoro pesante, può avere effetti fisici reali sul corpo. It’s linked to many health issues, together with temper, sleep, and urge for food issues – and sure, heart illness too.

Docs do not know precisely how persistent stress impacts the heart. Stress is almost certainly triggering irritation, a recognized initiator of heart illness, however this has not been confirmed. “I believe the standard view is that stress is unhealthy for the heart, however the information may be very complicated,” mentioned Dr. Deepak Bhatt, director of the Built-in Interventional Cardiovascular Program at Brigham and Girls’s Hospital.

Nonetheless, stress can have an effect on heart illness in additional refined methods. “Stress causes some individuals to act in ways in which improve their threat of heart illness,” says Dr. Bhatt. For instance, individuals underneath stress usually eat unhealthy meals and haven’t got the vitality or time to train. Stress may lead to different heart-damaging behaviors, equivalent to smoking and consuming an excessive amount of alcohol.

Breaking a connection requires each studying to handle stress and coping with unhealthy habits. These 5 easy suggestions can assist you with that.

  1. Be optimistic.È stato scoperto che la risata riduce gli ormoni dello stress, riduce l’infiammazione nelle arterie e aumenta il colesterolo HDL "buono".
  2. Meditate. This follow of introspective considering and deep respiratory has been proven to scale back threat components for heart illness, equivalent to hypertension. Shut kinfolk of meditation, yoga and prayer may loosen up the thoughts and physique.
  3. Train. At any time when you’re bodily energetic, whether or not you go for a stroll or play tennis, your physique releases mood-boosting chemical compounds known as endorphins. Train not solely helps you scale back stress, it additionally protects towards heart illness by decreasing your blood strain, strengthening your heart muscle, and serving to you keep a wholesome weight.
  4. Disconnect. It’s unattainable to get away from the stress that accompanies you in all places. Lower the cable. Keep away from emails and information. Spend time day-after-day, even when it is solely 10 or 15 minutes, to escape the world.
  5. Discover methods to loosen up.Easy issues like taking a scorching bathtub, listening to music, or spending time in your favourite passion may give you a much-needed break from the stressors in your life.

Stress would not have to break your life or health. To be taught extra about how stress impacts your heart, health and well-being and what to do about it, learn on. Copying with stress, a particular health report from Harvard Medical College.

Picture: Bigstock

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As a service to our readers, Harvard Health Publishing gives entry to our archived content material library. Observe the date of the final revision or replace of all articles. Nothing on this web site, no matter date, ought to ever substitute direct medical recommendation from a doctor or different certified doctor.

Jest tak wiele witamin i minerałów, że bez nwielkiej pomocy trudno jest je zawęzić i wiedzieć, które z nich najlepiej wspierają zdrowie serca. Learn on to uncover 5 totally different minerals and nutritional vitamins for heart health.

omega-Three fatty acids

omega-Three fatty acids wspomagają zdrowe funkcjonowan serca. It may be tough to get sufficient Omega-Three in your eating regimen since our our bodies don’t naturally produce all these fatty acids. Should you’re n getting sufficient Omega-Three in your eating regimen alone, MegaRed® Omega-Three Krill Oil can assist offer you important vitamins to assist support your heart.

Vitamin D

Increasingly research are pointing to the truth that a Vitamin D deficiency can put one in danger. Vitamin D is definitely produced by the physique, extra so if you find yourself out in daylight, and helps to regulate blood strain. Jednak czynniki takie jak mnjsza ekspozycja na światło słoneczne, otyłość i wiek mogą prowadzić do ndoboru. Many flip to dietary supplements, equivalent to MegaRed® Tremendous Heart™ to get their every day allotment of Vitamin D.

Magnesium

Magnesium is a mineral discovered naturally in darkish inexperienced greens, nuts and entire grains, amongst different meals. A deficiency of Magnesium has been linked by sure research to larger blood strain and an. To get your every day magnesium worth, verify your complement choices or give attention to consuming meals wealthy in magnesium equivalent to uncooked spinach, soybeans, avocados, and even darkish chocolate.

CoQ10

Though technically an enzyme, CoQ10 works hand in hand with nutritional vitamins within the physique, and extra research are displaying that it might be a helpful ingredient. It’s discovered naturally within the highest focus in most meats, in addition to in soy merchandise and a few nuts. The comparatively low focus of CoQ10 in generally consumed meals, nonetheless, means that you could be want to take a complement to get sufficient CoQ10.

Folic acid

Folic acid usually referred to as Vitamin B9, is anher one of many many doable nutritional vitamins for heart health. This vitamin helps regulate the quantity of homocysteine, an amino acid related to the doable threat of a blood clot within the bloodstream. Pure sources wealthy in vitamin B9 embody broccoli, lentils, Brussels sprouts and asparagus.

Potassium

Potassium has lengthy been recognized to regulate blood strain ranges. A eating regimen wealthy in fruit and veggies can assist you attain the really useful every day worth for potassium, which is 4,700 mg of potassium in accordance to the Institute of Medication’s Meals and Vitamin Council. Whereas bananas are sometimes thought-about excessive in potassium, potatoes have about double the quantity of potassium in a typical serving. Potassium may be obtained in complement type.

Not all exercises are wholesome on your heart. Listed below are which workout routines in accordance to a heart specialist will assure cardiovascular health for all times.

Generally I believe I reply extra questions on sports activities accidents than about heart health. Dzieje się tak częściowo dlatego, że moi pacjenci wiedzą, że jestem dość aktywny (golf, tenis, pilates.), Ale także dlatego, że wiele osób n zdaje sobie sprawy, że nktóci serca sąbreu czynność by manage nktóci dląc . Dla mn kluczem jest znalezien tego, co działa dobrze w obu przypadkach.

This is how I fee the totally different workout routines for his or her advantages for each your heart and general health.

Interval coaching: It’s unmatched in heart illness and diabetes prevention, weight reduction and health enchancment. Technique: połącz krótkie ćwiczeń sequence or wysokiej intensywności z nco dłuższymi okresami aktywnej regeneracji. Więc jeśli jesteś spacerowiczem, możesz naprzemienn Three minuty przy normalnej prędkości z 1 minutą w szybkim temples. Ciągłe podnoszen i obniżan tętna poprawia funkcjonowan naczyń krwionośnych, spala kalorie i sprawia, że ​​organizm efektywnj usuwa tłuszcz i cukier z krwi.

Sporty nobciążające całego ciała: Im więcej mięśni zaangażowanych jest w daną czynność, tym ciężej musi pracować serce, aby je wszystkie napędzać – w ten Sposaób samo rośn w siłę. Wioślarstwo, pływan, narciarstwo biegowe, spacery z kijkami. wszystkie rekrutują mięśn w całym ciele, n bijąc ich. Add some intervals and you’ve got the right exercise.

Power coaching: In a way, that is simply anher type of interval coaching. Enhance your heart fee with reps and get well between units. Skuteczne radzen sobie z stawianymi im wymaganiami, silne mięśn łagodzą ogólne obciążen serca. Use free weights that interact extra muscle tissues, interact your core, and construct steadiness.

Primary coaching: Powodem, dla którego lubię pilates, który wzmacnia moje mięśn rdzenia i poprawia elastyczność i równowagę, jest to, że n tylko pomaga mi lepiej grać w golfa i tenisa, ale także lepiej żyć. Aby ćwiczyć energiczn – a także nosić zakupy na górę i pielić ogród – potrzebujesz solidnego fundamentu.

Yoga: Spokój, jaki zapewnia, obniża ciśnn krwi, uelastyczniając naczynia krwionośne i wspierając zdrowie serca. Wzmacnia równż twój rdzeń.

Be energetic all day: Ludzie, którzy są mało aktywni przez cały dzień (sprzątan, praca w ogrodzie, biegan) spalają więcej kalorii i są ogóln zdrowsi niż ci, którzy ćwiczą przez 30 do 60 minut. Put on a pedometer to measure your exercise outdoors of train time.

THE WORST

Lengthy distance working on the pavement: Robiłem tak wiele, aż różne bóle i bóle, a także kontuzjowani biegacze, których widziałem w swojej praktyce, uświadomiły mi, że ludzie n są stworzeni do długotrwałego walenia. Chociaż biegan w ten marciaób wzmacnia serce, to jednak wyczerpuje organizm.

Każdy rodzaj energicznych ćwiczeń, do których n trenowałeś: Może to być odśnżan do jazdy na rowerze 20 mil pierwszego wiosennego dnia. Extreme launch of adrenaline can set off a heart assault in these in danger. Z tego samego powodu nigdy n ćwicz intensywn bez rozgrzewki.

Wreszcie, n pozwól, aby nauka (a nawet ja) dyktowała twoje ćwiczenia. Badania mogą wskazywać, że pływan to szczyt, ale jeśli (tak jak ja) ci się to n podoba, to n torturuj się. Znajdź coś zabawnego, co będziesz robić konsekwentn. Poprawi się równż Twój nastrój.

Participation

How to support heart health

Heart and circulatory illness continues to be one of many UK’s largest killers regardless of associated deaths falling quicker than these of different illnesses. If you would like to preserve your heart in prime form, listed below are 10 issues you are able to do:

1. Restrict the salt

If in case you have a eating regimen excessive in salt, it’s seemingly that your blood strain might be excessive too – which suggests you might have an elevated threat of affected by heart illness or stroke. The really useful most every day consumption of salt is simply 6g for adults and 3g for kids (2.5g of salt is the equal of 1g of sodium) Lower down by attempting n to use any salt in any respect on the desk and decreasing how a lot you employ in cooking. Additionally, keep watch over meals labels to verify how a lot salt you’re consuming in processed meals (meals with greater than 1.5g salt or 0.6g sodium per 100g are excessive, so keep away from them wherever doable)

2. Jedz mnj cukru

Zbyt dużo cukru w ​​diecie może prowadzić do przybierania na wadze, co może podnosić ciśnn krwi i prowadzić do cukrzycy i chorób serca. If in case you have a candy tooth and may’t quit sugar altogether, merely have recent fruit with yoghurt as an alternative of sweetened puddings and truffles.

3. Restrict saturated fat

Uważa się, że spożywan zbyt dużej ilości tłuszczów nasyconych – znajdujących się w maśle, ghee, margaryn, tłustym mięsie, tłuszczach mlecznych i przetworzonej żywiasza cesol So swap to semi-skim milk and low-fat dairy as an alternative of entire dairy, select lean items of meat and steam or grill them as an alternative of frying.

4. Trip on fruit and veggies

Enhance the quantity of potassium in your eating regimen by consuming no less than 5 parts of fruit and veg a day (potassium can assist to decrease your blood strain) Składniki odżywcze zawarte w owocach i warzywach – w tym witaminy, minerały i błonnik – mogą równż pomóc w utrzymaniu zdrowego serca. Niektóre owoce i warzywa, które są bogate w błonnik rozpuszczalny, mogą równż pomóc obniżyć poziom cholesterolu, w tym owoce cytrusowe, słodkie ziemniaki, bakłażany, mango orazasęksć

5. Go get extra fish

Tłuste ryby, takie jak sardynki, sardynki, makrela, łosoś i świeży tuńczyk, są bogate w kwasy tłuszczowe omega-3, które uwarawża się za za szczególn korzystne dla serca, powau ldl cholesterol. Should you’re a vegetarian you will get omega-Three fat from spinach, wheat germ, walnuts, flaxseed and flaxseed oil, soya and canola oil and pumpkin seeds.

6. Rzuć palen

Palen jest jedną z głównych przyczyn chorób układu krążenia, a palacze są prawie dwukrotn bardziej narażeni na atak serca w porównaniu z osobami, które nigdy n paliły. It n solely damages the liner of your arteries however reduces the quantity of oxygen in your blood and raises your blood strain.

Jeśli zmagałeś się już wcześnj z rzucenm palenia, zapytaj swojego lekarza pierwszego kontaktu o usługi NHS Cease Smoking w Twojej okolicy.

7. Restrict your alcohol consumption

Alkohol może wpływać na serce, powodując wysokie ciśnn krwi, zaburzenia rytmu serca i uszkodzen mięśnia sercowego. However you don’t have to give it up utterly. Po prostu trzymaj się aktualnych wytycznych dotyczących umiarkowanego picia alkoholu, które wynoszą od dwóch do trzech jednostek dzienn dla kobiet i trzech do czterech dla mężczyzn. Discover out extra by visiting the Drinkaware web site.

8. Get extra train

Research present that individuals who aren’t very energetic are extra seemingly to have a heart assault than those that are. Staraj się wykonywać co najmnj 150 minut aktywności o umiarkowanej intensywności tygodniowo, aby obniżyć ryzyko rozwoju choroby wieńcowej. You possibly can divide these 150 minutes as you want. For instance, take a brief 30-minute stroll at any lunchtime in the course of the week.

9. Preserve your weight low

Should you’re heavier than you need to be, your threat of hypertension, excessive ldl cholesterol and sort 2 diabetes is above regular. Spożywan mnjszej ilości cukru i tłuszczów nasyconych przy jednoczesnym ograniczeniu spożycia alkoholu, spożywan większej ilości owoców i warzyw oraz więcej ćwiczeń fizycznyć zamyręcez-zamysęće zamysęcez zamybęcez zamyręc

10. Preserve stress underneath management

In case you are extremely confused, you could smoke extra, train little or no alcohol, and drink greater than a reasonable quantity of alcohol – all of those are related to heart issues.

Wypróbuj nasz check warunków skrajnych, aby dowiedzieć się, jak wysoki (lub niski) jest Twój poziom stresu, i przeczytaj nasz artykuł Jak radzić sobie ze stresem, aby znaleźć piieć najyches radios dotkjęcz And in case you nonetheless want extra leisure concepts, take a look at 5 simple methods to loosen up extra.