Heart health should be the primary task of all people. People need to watch their weight, measure their blood pressure and cholesterol regularly, and exercise regularly. There are also everyday bad habits that we can reduce and avoid over time. Here are a few common mistakes people make, the consequences, and ways to turn those habits into beneficial influences in human life.
Tooth brushing – oral hygiene and heart health are closely linked. Numerous studies show the connection between gingivitis and heart disease.
Enough sleep — most people sleep too little. Statistics say that one person out of six sleeps five hours a day. You are harming your heart whether you go to bed late or wake up too early or wake up overnight.
Holidays are an opportunity to relax and get rid of accumulated stress. Missed rest damages the heart, affects depression and tension, and causes fatigue faster.
A colorful diet – fruits and vegetables of various colors help the heart. Vegetables contain a lot of vitamins, minerals, fiber and antioxidants necessary for heart health. In addition, vegetables contain a lot of potassium, which is important for regulating blood pressure.
Staying in nature and exposure to the sun-allow the body to produce sufficient amounts of vitamin D. Recent studies show an association between vitamin D and deposits on blood vessels. Regardless of your skin type, five to thirty minutes of daily exposure to a larger body area is enough. During the hottest days, sunbathing twice a week for five to 30 minutes a day on a larger body area is enough. Too healthy doesn’t have to be beneficial to people. Although olive oil is beneficial it is rich in calories. Consumption in excessive amounts ingests more calories which is not the most rewarding for the body.
Moving is a cure-take every opportunity to move even around a store among the shelves. If you go shopping by car, park the car as far away from the main entrance as possible. Regular check-ups are mandatory even when the person does not have any heart disease. Be careful. Heart disease is a silent killer. They often have no obvious symptoms visible in advance. The American Heart Association recommends checking cholesterol every five years and blood pressure every two years (for all people over the age of 20).
At each check calculation of body mass index is recommended. Blood sugar should be checked every three years for people over 45 years of age. The recommendation applies to persons without special risk factors. More frequent checks are needed if you have increased risk factors.
Dairy products are the first to hit various dietary diets. The fact that a diet that contains sufficient amounts of low-fat dairy products reduces the risk of developing diabetes is ignored. Diabetes then affects the development of heart disease.
Food Selection- We know that snacks can be tasty and tempting although the amount of salt and sugar they contain increases blood pressure and blood triglyceride levels. After consuming snacks, you are soon hungry again. Nuts (almonds, pistachios, walnuts, etc.) are a better choice. A sufficient daily amount is 20 almonds or 10 walnuts or about 48 pistachios. Beans must be added to the diet. Each type of bean provides protein without saturated fat. Beans are an excellent source of soluble fiber important in lowering cholesterol. Various spices enrich the diet. For example, thyme and rosemary can replace the addition of salt in soups, sauces, stews and stews.
Carbonated drinks are a source of excessive sugar in the diet, which raises the level of triglycerides in the blood. Sometimes replace them with water or natural lemonade.
A family history of illness may be important in determining the level of risk of heart disease you are exposed to. It’s not the same if your grandfather died in his 90s smoking two packs of cigars a day or in his forties despite a healthy life.
Quality time spent with friends and family is important. It has been shown that people in their fifties or sixties who lead a solitary lifestyle are more susceptible to health problems and heart disease (up to 76%).
Morning coffee is useful because of caffeine and its richness in antioxidants. One to two cups of coffee a day (without sugar) prevents heart disease.
Post-meal dessert in the form of dark chocolate reduces heart disease and vascular disease by 37%. Reduces the risk of heart attack by 20-29%. Reduces the risk of diabetes. Dark chocolate contains a lot of flavonoids that protect the heart from bad cholesterol and prevent inflammatory processes in the body.
When a person does several jobs at once it means he is exposed too much stress. Other signs are chewing food quickly, feeling like you’re doing a job without positive outcomes, postponing commitments, talking fast, and the like. Change your priorities in life. Be sure to slow down because that is the best way to help your heart. Use one of the stress relief techniques (yoga, meditation, visualization, breathing exercises, relaxation, etc.).
Announce your decisions to everyone – if you smoke, say that to everyone you know.
Saving for the weekend — it’s helpful to drink a glass of wine a day. But don’t try to make up for any undrinkable glasses of wine or beer on the weekends because health doesn’t work that way.