7 tips for better work and strengthening the heart
- Regular physical activity – 150 minutes of exercise per week is needed to maintain health, which is approximately 20 minutes per day. Those 150 minutes refer to moderate exercise that includes walking or jogging and light exercise in the gym. Those 150 minutes actually include all the exercises that will make a person sweat a little.
- Control of blood sugar, blood pressure and blood fat – high blood pressure can damage the arteries, which makes it harder for oxygen and blood to go to and around the heart. It is important to visit a doctor at least once a year and get tested. Maintain blood pressure: 140/90 mmHg; diabetics and 130/80 mmHg. Regulate your blood sugar. Diabetics should maintain HgA1s˂ 7%. It maintains a bad cholesterol (LDL) level of less than 3.0 mmol / l.
- Moderate alcohol consumption – no more than 2 drinks a day for men and one drink a day for women. Alcohol in moderation raises the level of good cholesterol, but excessive use means a health hazard.
- Life without stress-stress negatively affects the work of the heart because it speeds up the pulse while blood pressure and cholesterol in the blood rise. A person can manage stress by setting priorities, grouping responsibilities and finding free time for relaxing activities.
- A minimum of 7 to 8 hours of sleep — a balanced lifestyle has a beneficial effect on heart function. Scientists believe that people who sleep only 5 hours are 30% more susceptible to heart attack than people who sleep 7 hours or more.
- Healthy diet – a diet low in salt, fat and cholesterol is recommended. The diet should be rich in fruits, vegetables and cereals (products that protect the heart). Legumes (peas, beans, soybean lentils) have a low fat content. Oily sea fish contains omega 3 fatty acids (sardines, tuna, salmon) and reduces the risk of heart disease.
- Water with magnesium-magnesium helps regulate heart rate and lower blood cholesterol. This mineral relieves heart problems, stabilizes blood pressure, participates in the regulation of blood sugar levels, improves physical condition and regulates bowel function. The World Health Organization recommends an intake of 330 to 380 mg / l daily dose of magnesium. It is desirable to choose the easiest way of intake in its natural form, because this way this mineral is completely dissolved in the body.