How to support heart health

How to support heart health

Change is an important part of living together or trying to prevent heart disease. A spike in blood pressure or cholesterol gives you a lesson in healthy lifestyle changes. Heart attack and stroke survivors are often told to change their lifestyle habits.

Some people find it easy to change their exercise regimen, diet, and unhealthy habits. The rest of us try to make a change, but we don’t always succeed. Instead of doing a huge makeover, you can improve your heart health with a series of small changes. Once you get started, you may find that changing isn’t that hard. This approach may take longer, but it can also motivate you to make big changes.

Here are 10 small steps to improve your heart health.

1. Take a 10 minute walk. If you’re not exercising at all, a short walk is a great way to start. If so, this is a good way to increase your physical activity throughout the day.

2. Take a ride. Lifting a hardcover book or two-pound weight several times a day can help strengthen arm muscles. When it gets easy, switch to heavier items or join a gym.

3. Eat an extra fruit or vegetable a day.Fruits and vegetables are cheap, taste good, and are good for everything from the brain to the gut.

4. Count your breakfast.Start the day with servings of fruit and whole grains, such as oatmeal, bran flakes, or whole grain toast.

5. Stop drinking calories. Eliminating just one sugary soda or calorie milk can easily save 100 or more calories per day. Over the course of a year, this can result in a 10kg weight loss.

6. Eat a handful of nuts. Walnuts, almonds, peanuts and other nuts are good for the heart. Try taking some instead of chips or cookies when you need a snack, add them to salads for a healthy and tasty crunch, or use them instead of meat in pasta and other dishes.

7. Try the seafood. Eat fish or other types of seafood instead of red meat once a week. It is good for the heart, brain and life.

8. Breathe deeply. Try to breathe slowly and deeply for several minutes a day. It will help you relax. Slow, deep breathing can also help lower blood pressure.

9. Wash your hands often. Frequent scrubbing with soap and water throughout the day is a great way to protect your heart and health. Flu, pneumonia, and other infections can be very annoying to your heart.

10. Count your blessings. Taking a moment each day to acknowledge the blessings in your life is a way to start experiencing other positive emotions. They have been linked to better health, a longer life, and better well-being, as their opposites – chronic anger, worry, and hostility – contribute to hypertension and heart disease.

Photo: FatCamera / Getty Images

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In this article

  • Fibers and sterols for your heart
  • Other supplements may offer benefits
  • Safe use of supplements

Supplements can help bones, muscles, and many other parts of the body. What about your heart? Research shows that some of them can help lower cholesterol, improve blood pressure, and other things that put you at risk for heart disease. However, it’s unclear whether they help prevent heart attacks, strokes, and other problems.

Here are six nutrients that can be a good addition to your heart-healthy lifestyle.

Fibers and sterols for your heart

Fiber. Found naturally in fruits, grains, vegetables and legumes, fiber reduces the amount of cholesterol the body absorbs from food. Aim to eat at least 25-30 grams per day. Men under the age of 51 should aim for 38 grams per day. It is best to take the daily dose from the diet, but supplements are another option. There is strong evidence that psyllium blonde husk – common in fiber supplements – can lower “bad” LDL cholesterol. It can also pick up the “good” type of HDL. Other fiber supplements include methylcellulose, wheat dextrin, and calcium polycarbophils. If you are taking a fiber supplement, slowly increase the amount. This can help prevent gas and cramps. It is also important to drink enough fluids when increasing your fiber intake.

Sterols and stanols. Find them in foods like nuts and grains, or you can buy them as supplements. They reduce the amount of cholesterol absorbed by the body from food. They are also added to many foods, such as some margarines, orange juice, and yogurt. Experts recommend 2 grams per day to help lower LDL cholesterol for people with high cholesterol.

Other supplements may offer benefits

Coenzyme Q10 (CoQ10) Your body naturally produces small amounts of this enzyme, also known as ubiquinone and ubiquinol. As a supplement, CoQ10 can help lower blood pressure, either alone or with medications. TO.

CoQ10 tablets are also popular for treating the side effects of cholesterol-lowering drugs called statins. How come? These drugs can sometimes reduce the amount of CoQ10 the body produces on its own. Some doctors suggest adding a CoQ10 supplement to make up for the loss, hoping it will alleviate problems like muscle pain and weakness. But the overall scientific evidence does not support the use of CoQ10 for muscle pain caused by statins.

Uninterrupted

Fish oil. Full of omega-3 fatty acids it can lower triglycerides – the unhealthy fat in the blood – by up to 30%. It can also improve blood pressure. But the evidence doesn’t show that omega-3 fatty acids reduce the risk of heart disease. It may be best to eat fish with omega-3 fatty acids. The American Heart Association recommends that all adults consume at least two 3.5-ounce servings of fish per week.

Uninterrupted

Garlic. Not only does it make almost everything delicious, but it can also lower your blood pressure a bit. It can slow down the buildup of atherosclerotic plaque in the arteries, reducing the risk of blood clots forming. Badania pokazują, że zarówno czosnek w żywności, jak i w suplementach może pomóc.

green tea.Research shows that both the extract and the drink can lower LDL cholesterol and triglycerides and raise HDL levels.

Safe use of supplements

Don’t take a supplement just because it’s labeled “heart healthy”. Not all are guaranteed and too many can be dangerous.

Pay attention to what the supplement does and make sure you really need it. Ask your doctor which product is most likely to help. If you have heart disease or are at high risk for heart attack, you will need to follow your doctor’s instructions. Trying to cure a serious health condition yourself with over-the-counter supplements is too risky.

Sources

American Heart Association: drug therapy for high cholesterol.

Archives of Internal Medicine: 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 Clinical Medicine, University of Arizona, Tucson.

Medical institute.

National Center for Complementary and Alternative Medicine: “Garlic.”

Database completo di medicinali naturali: "CoQ10".

Natural Medicines Comprehensive Database: “Garlic.”

Natural Medicines Comprehensive Database: “Fish oil.”

Natural Medicines Comprehensive Database: Natural Medicines in the Clinical Treatment of Hyperlipidemia.

Natural Medicines Comprehensive Database: Natural Medicines in the Clinical Treatment of Hypertension.

Comprehensive Natural Medicines Database: Soybeans.

ORIGIN investigator. New England Journal of Medicine, 2012.

PubMed Salute: "Niacina".

UpToDate: “Reduce lipids with diet or food supplements”. Patient Information: High-Fiber Diet (Beyond Basics) “‘Patient Information: High-Fiber Diet (Beyond Basics)’

National Center for Complementary and Integrative Health.

How to support heart health

The key 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 is linked to many health problems, including mood, sleep, and appetite problems – and yes, heart disease too.

Doctors don’t know exactly how chronic stress affects the heart. Stress is most likely triggering inflammation, a known initiator of heart disease, but this has not been proven. “I think the conventional view is that stress is bad for the heart, but the data is very confusing,” said Dr. Deepak Bhatt, director of the Integrated Interventional Cardiovascular Program at Brigham and Women’s Hospital.

However, stress can affect heart disease in more subtle ways. “Stress causes some people to act in ways that increase their risk of heart disease,” says Dr. Bhatt. For example, people under stress often eat unhealthy foods and don’t have the energy or time to exercise. Stress can also lead to other heart-damaging behaviors, such as smoking and drinking too much alcohol.

Breaking a connection requires both learning to manage stress and dealing with unhealthy habits. These five simple tips can help you with that.

  1. Be positive.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 practice of introspective thinking and deep breathing has been shown to reduce risk factors for heart disease, such as hypertension. Close relatives of meditation, yoga and prayer can also relax the mind and body.
  3. Exercise. Whenever you are physically active, whether you go for a walk or play tennis, your body releases mood-boosting chemicals called endorphins. Exercise not only helps you reduce stress, it also protects against heart disease by lowering your blood pressure, strengthening your heart muscle, and helping you maintain a healthy weight.
  4. Disconnect. It is impossible to get away from the stress that accompanies you everywhere. Cut the cable. Avoid emails and news. Spend time every day, even if it’s only 10 or 15 minutes, to escape the world.
  5. Find ways to relax.Simple things like taking a hot bath, listening to music, or spending time on your favorite hobby can give you a much-needed break from the stressors in your life.

Stress doesn’t have to ruin your life or health. To learn more about how stress affects your heart, health and well-being and what to do about it, read on. Copying with stress, a special health report from Harvard Medical School.

Photo: Bigstock

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How to support heart health

It’s good to add more fruits and vegetables to your diet for a variety of health benefits, including to lose weight. Whether you cook at home or eat out, try these simple ways to sneak more colorful, nutritious and delicious fruits and vegetables into your snacks and meals (even for breakfast)

Which fruits and vegetables are the best?

This is easy: They’re all good! If you eat many different types of fruits and veggies, you’re sure to get all the different types of nutrients you need. The American Heart Association recommends filling at least half of your plate with fruit and vegetables to reach the recommended 4 and a half cups per day. The good news is that all products matter, which means canned, fresh, and frozen varieties can help you achieve your goal.

When shopping for canned, dried, or frozen fruits and vegetables, be sure to compare food labels and choose foods with the lowest sodium and added sugar content.

Breakfast

  • Eat cantaloupe, grapefruit, or any other fruit.
  • Add bananas, raisins, or blueberries to the petals.
  • Drink a small glass (6 ounces) of juice. Be sure it’s 100% fruit or vegetable juice without excess sodium or sugar – n"Bevanda alla frutta", "cocktail" o "punch".
  • Add chopped greens to eggs or potatoes. Try onions, celery, green or red peppers, or spinach.

Dinner

  • Eat a fruit or vegetable salad for dinner.
  • Place vegetables such as cucumbers, sprouts, tomatoes, lettuce, or avocado on top 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.)
  • Instead of chips, eat a piece of raw fruit or vegetables.

Snacks

  • Keep sticks of raw vegetables, such as green or red peppers, green beans, celery, or carrots on hand.
  • Carry dried fruit such as raisins, dates or dried apricots in a purse or pocket.
  • Have any kind of fresh fruit: grapes, apples, bananas, oranges, kiwis etc.
  • On warm days, munch on a bowl of frozen fruit or vegetables, such as grapes, peas, and bananas.

Dinner

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

Take the next step

If you’re already eating plenty of fruits and veggies every day, you may be ready for the next step: include more color. All fruits and vegetables contain vitamins, minerals and other nutrients that can help prevent heart disease, cancer, and other diseases. Niektóre z tych składników odżywczych to błonnik, potas, kwas foliowy oraz witamina A i C. Najlepszym married The five main color groups and the examples in each group are listed in the Eat More Color infographic. Eat from as many color groups as possible every day.

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

Last revised: February 17, 2017

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How to support heart health

The key 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 is linked to many health problems, including mood, sleep, and appetite problems – and yes, heart disease too.

Doctors don’t know exactly how chronic stress affects the heart. Stress is most likely triggering inflammation, a known initiator of heart disease, but this has not been proven. “I think the conventional view is that stress is bad for the heart, but the data is very confusing,” said Dr. Deepak Bhatt, director of the Integrated Interventional Cardiovascular Program at Brigham and Women’s Hospital.

However, stress can affect heart disease in more subtle ways. “Stress causes some people to act in ways that increase their risk of heart disease,” says Dr. Bhatt. For example, people under stress often eat unhealthy foods and don’t have the energy or time to exercise. Stress can also lead to other heart-damaging behaviors, such as smoking and drinking too much alcohol.

Breaking a connection requires both learning to manage stress and dealing with unhealthy habits. These five simple tips can help you with that.

  1. Be positive.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 practice of introspective thinking and deep breathing has been shown to reduce risk factors for heart disease, such as hypertension. Close relatives of meditation, yoga and prayer can also relax the mind and body.
  3. Exercise. Whenever you are physically active, whether you go for a walk or play tennis, your body releases mood-boosting chemicals called endorphins. Exercise not only helps you reduce stress, it also protects against heart disease by lowering your blood pressure, strengthening your heart muscle, and helping you maintain a healthy weight.
  4. Disconnect. It is impossible to get away from the stress that accompanies you everywhere. Cut the cable. Avoid emails and news. Spend time every day, even if it’s only 10 or 15 minutes, to escape the world.
  5. Find ways to relax.Simple things like taking a hot bath, listening to music, or spending time on your favorite hobby can give you a much-needed break from the stressors in your life.

Stress doesn’t have to ruin your life or health. To learn more about how stress affects your heart, health and well-being and what to do about it, read on. Copying with stress, a special health report from Harvard Medical School.

Photo: Bigstock

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

omega-3 fatty acids

omega-3 fatty acids wspomagają zdrowe funkcjonowan serca. It can be difficult to get enough Omega-3 in your diet since our bodies don’t naturally produce these types of fatty acids. If you’re n getting enough Omega-3 in your diet alone, MegaRed® Omega-3 Krill Oil can help provide you with essential nutrients to help support your heart.

Vitamin D

More and more studies are pointing to the fact that a Vitamin D deficiency can put one at risk. Vitamin D is actually produced by the body, more so when you are out in sunlight, and helps to regulate blood pressure. Jednak czynniki takie jak mnjsza ekspozycja na światło słoneczne, otyłość i wiek mogą prowadzić do ndoboru. Many turn to supplements, such as MegaRed® Super Heart™ to get their daily allotment of Vitamin D.

Magnesium

Magnesium is a mineral found naturally in dark green vegetables, nuts and whole grains, among other foods. A deficiency of Magnesium has been linked by certain studies to higher blood pressure and an. To get your daily magnesium value, check your supplement options or focus on consuming foods rich in magnesium such as raw spinach, soybeans, avocados, and even dark chocolate.

CoQ10

Although technically an enzyme, CoQ10 works hand in hand with vitamins in the body, and more studies are showing that it could be a useful ingredient. It is found naturally in the highest concentration in most meats, as well as in soy products and some nuts. The relatively low concentration of CoQ10 in commonly consumed foods, however, means that you may need to take a supplement to get enough CoQ10.

Folic acid

Folic acid often referred to as Vitamin B9, is anher one of the many possible vitamins for heart health. This vitamin helps regulate the amount of homocysteine, an amino acid associated with the possible risk of a blood clot in the bloodstream. Natural sources rich in vitamin B9 include broccoli, lentils, Brussels sprouts and asparagus.

Potassium

Potassium has long been known to regulate blood pressure levels. A diet rich in fruits and vegetables can help you reach the recommended daily value for potassium, which is 4,700 mg of potassium according to the Institute of Medicine’s Food and Nutrition Council. While bananas are often considered high in potassium, potatoes have about double the amount of potassium in a typical serving. Potassium may also be obtained in supplement form.

Not all workouts are healthy for your heart. Here are which exercises according to a cardiologist will guarantee cardiovascular fitness for life.

Sometimes I think I answer more questions about sports injuries 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 organize nktóci dląc . Dla mn kluczem jest znalezien tego, co działa dobrze w obu przypadkach.

Here’s how I rate the different exercises for their benefits for both your heart and overall health.

Interval training: It is unmatched in heart disease and diabetes prevention, weight loss and fitness improvement. Strategy: połącz krótkie ćwiczeń series or wysokiej intensywności z nco dłuższymi okresami aktywnej regeneracji. Więc jeśli jesteś spacerowiczem, możesz naprzemienn 3 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 have the perfect workout.

Strength training: In a sense, this is just anher form of interval training. Increase your heart rate with reps and recover between sets. Skuteczne radzen sobie z stawianymi im wymaganiami, silne mięśn łagodzą ogólne obciążen serca. Use free weights that engage more muscles, engage your core, and build balance.

Basic training: 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 active 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. Wear a pedometer to measure your activity outside of exercise time.

THE WORST

Long distance running 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. Excessive release of adrenaline can trigger a heart attack in those at risk. 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 disease is still one of the UK’s biggest killers despite related deaths falling faster than those of other diseases. If you want to keep your heart in top shape, here are 10 things you can do:

1. Limit the salt

If you have a diet high in salt, it’s likely that your blood pressure could be high too – which means you have an increased risk of suffering from heart disease or stroke. The recommended maximum daily intake of salt is just 6g for adults and 3g for children (2.5g of salt is the equivalent of 1g of sodium) Cut down by trying n to use any salt at all at the table and reducing how much you use in cooking. Also, keep an eye on food labels to check how much salt you’re eating in processed foods (foods with more than 1.5g salt or 0.6g sodium per 100g are high, so avoid them wherever possible)

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 you have a sweet tooth and can’t give up sugar altogether, simply have fresh fruit with yoghurt instead of sweetened puddings and cakes.

3. Limit saturated fats

Uważa się, że spożywan zbyt dużej ilości tłuszczów nasyconych – znajdujących się w maśle, ghee, margaryn, tłustym mięsie, tłuszczach mlecznych i przetworzonej żywiasza cesol So switch to semi-skim milk and low-fat dairy instead of whole dairy, choose lean pieces of meat and steam or grill them instead of frying.

4. Ride on fruits and vegetables

Increase the amount of potassium in your diet by eating at least five portions of fruit and veg a day (potassium can help to lower your blood pressure) 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 more 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 cholesterol. If you’re a vegetarian you can get omega-3 fats 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 only damages the lining of your arteries but reduces the amount of oxygen in your blood and raises your blood pressure.

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

7. Limit your alcohol consumption

Alkohol może wpływać na serce, powodując wysokie ciśnn krwi, zaburzenia rytmu serca i uszkodzen mięśnia sercowego. But you don’t have to give it up completely. 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. Find out more by visiting the Drinkaware website.

8. Get more exercise

Studies show that people who aren’t very active are more likely to have a heart attack than those who are. Staraj się wykonywać co najmnj 150 minut aktywności o umiarkowanej intensywności tygodniowo, aby obniżyć ryzyko rozwoju choroby wieńcowej. You can divide these 150 minutes as you like. For example, take a short 30-minute walk at any lunchtime during the week.

9. Keep your weight low

If you’re heavier than you should be, your risk of high blood pressure, high cholesterol and type 2 diabetes is above normal. 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. Keep stress under control

If you are highly stressed, you may smoke more, exercise little or no alcohol, and drink more than a moderate amount of alcohol – all of these are associated with heart problems.

Wypróbuj nasz test 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 if you still need more relaxation ideas, check out five easy ways to relax more.