Scientists believe that more than 60% of the state of our heart depends on our way of life. Modern people began to move less, they have more opportunities to ease their own lives. Computers, smart home appliances, even television remotes - everything is created in order to live became more convenient, and efforts for this were required less. Modern children no longer play on the street - it's already "not cool". They spend all their free time playing computer games, move little and eat carcinogenic food - semi-finished products, chips and cola. In a consequence already at 5% of teenagers there are problems with heart! But not only these factors can cause a heart attack or other diseases of the cardiovascular system. There are others that can and should be influenced. That's what you can do to not get sick.
Do not forget about breakfast
As research scientists prove, people who do not have breakfast in the morning have an elevated level of "bad" LDL cholesterol. So try to wake up a little earlier than usual to have a snack before you leave for work. If this way you try to follow a diet - it's very for nothing! For breakfast, you can eat almost anything, you will not get well. The organism manages to process everything into clean energy, especially if during the day you are active.
Do not smoke!
Nicotine is the biggest enemy of blood vessels and heart. Scientifically proven that smoking people are at risk of myocardial infarction several times more than non-smokers. In two years, as you quit smoking, the risk of a heart attack is reduced by half, and in 10 years it will equal the risks of people who have never smoked. Therefore, if you have not quit smoking yet, do it. Imaginary relaxation from cigarettes is not worth it to significantly reduce your life.
Eat plenty of fish
Eat fish at least twice a week, because it is on a level with butter, liver, eggs and milk are the richest source of vitamin D. Scientists have discovered recently that the lack of this vitamin in the body contributes to the development of heart failure. It must be introduced into the diet. Particularly rich in vitamin D is oily fish, such as mackerel, herring and salmon. You can also take extra fish oil in capsules. Children under 10 years of age are simply vital.
Get rid of excess weight
This is very important, because with each additional kilogram the heart beat rate increases. The load on it increases, which adversely affects the overall health. It is better to resort to a low-calorie diet, rich in vegetables, fruits and grains. Remember that the most important thing is to beware of sweets and products containing animal fats. Also do not forget that losing weight quickly (more than 2 kg per month) is also harmful to the heart, as well as gaining excess weight. Observe the right diet and get rid of extra pounds reasonably.
Reduce stress level
If you live in constant stress and stress, your body produces an increased amount of adrenaline and cortisol. These substances tend to affect the heart - it starts to work faster, its rhythm is broken. So help yourself! Get rid of unnecessary stress and try to take things a little easier. Learn to relax. If you feel tired - slow down, get distracted from problems, relax. Try yoga or meditation. Experts argue that there is no more effective way to tidy nerves and support the heart.
Move!
It is not necessary to engage in professional sports, torture yourself in gyms or run around in the morning before losing your pulse. On the contrary - all this can only harm you. Believe me, there are practically no healthy people among sportsmen. Just regular, moderate exercise will help you keep the heart and blood vessels in shape. Daily half-hour walks, swimming or cycling is the best way to take your free time. All this contributes to the elimination of "bad" cholesterol (LDL) from the body, raising the level of "good" (HDL). Moreover, with regular activity, you will not have the danger of hypertension - the main cause of cardiovascular diseases.
Go to the dentist
This will not only save your shining smile longer, but it will also help your heart. You ask, what is the connection between a healthy heart, clean vessels and well-groomed teeth? It turns out, the most direct. It was proved that women suffering from periodontal diseases are more likely to suffer from ischemic heart disease than women with healthy teeth. Ensure yourself, at least twice a year, a visit to the dentist. In addition, it is still worth doing, even if your heart is absolutely healthy.
Drink olive oil
Scientists have calculated that eating just a few grams of vegetable fat a day reduces cholesterol by 10 percent. Along with this, the risk of heart disease is almost halved! Take a spoonful of olive oil (it gives the best effect) of oil a day - at the same time it will improve digestion.
Do not Forget About Greenery
Spinach, sorrel, lettuce are the most effective means of protection against homocysteine - an aggressive amino acid, formed in your body under certain conditions. It is formed if you eat a lot of meat, drink a few cups of coffee a day and smoke cigarettes. And its high level (above 10 μmol per liter of blood) is as dangerous to the heart as the level of "bad" cholesterol (LDL).
Read poetry
Scientists have found that reading poems regulates breathing, eliminates cardiac arrhythmia, preserves vascular health. The heart beats smoothly, into the rhythm of the verse syllable. However, this effect occurs if the reading lasts at least 30 minutes. And read poetry better aloud to self-regulate breathing. Listening to poetry is also useful, especially for children.
Important research
The heart is like a luxury car - it requires regular revision. Here is a test that will allow timely diagnosing and effectively treating heart problems.
Cholesterol level - check every year. Especially to strengthen supervision follows after 40 years. Its blood level should not exceed 200 mg%. At the same time, the maximum level of "bad" cholesterol is not more than 135 mg%, and "good" - not less than 35 mg%.
Arterial pressure - measure it at least twice a year. Too high blood pressure (above 140/90 mmHg) is dangerous to the heart. In such a situation, it should work in a strengthened mode and, accordingly, its effectiveness worsens.
Electrocardiogram (ECG) - continue to do it once a year. This test is carried out quickly and allows to reveal abnormal perfusion of the myocardium.
CRP test - in patients at risk of atherosclerosis, this test is mandatory. This is an analysis of the C-reactive protein. Its high blood levels indicate the inflammation of the coronary arteries, which leads to the risk of a heart attack.