Discover the five tips for keeping your heart healthy and in good shape. The second leading cause of death after cancer, cardiovascular diseases could nevertheless be avoided in 80% of cases. Apart from age, heredity and gender, many cardiovascular risk factors can be modified.
Discover 5 simple and practical tips for protecting your heart.
1-Quit smoking
Among the cardiovascular risk factors, quitting smoking is probably the easiest to modify. Smoking contributes to increased blood pressure, reduced blood oxygen levels, increased heart rate and deterioration of the arteries. Smoking also promotes the occurrence of blood clots, which can lead to a myocardial infarction.
2. Watch your cholesterol level
Excess cholesterol is a well-known cardiovascular risk factor. When bad cholesterol (LDL) accumulates, it forms deposits on the walls of the arteries (atheroma plaques) and gradually reduces their diameter, which increases the risk of myocardial infarction. To ensure that cholesterol levels are maintained at a healthy level, it is recommended to avoid saturated fats (cold cuts, cheese, butter, eggs, fried foods, etc.) and to adopt a varied and balanced diet. On the menu: fruits and vegetables, whole grains, fish, oilseeds. On the other hand, Omega 3s are excellent for the heart and blood vessels. They are found in particular in oily fish (salmon, herring, mackerel) and rapeseed oil.
3. Reduce your salt intake
Excess salt is harmful to the cardiovascular system because it increases blood pressure and, consequently, the risk of cardiovascular diseases. It is therefore recommended to limit your salt intake, and to prefer spices and aromatic herbs to add flavor to your dishes.
4. Sleep at least 8 hours per night
Lack of sleep is bad for your health, and therefore for your heart. Many studies have shown that sleeping less than 6 hours per night significantly increases the risk of having a myocardial infarction. And for good reason, we know that lack of sleep is associated with an increase in diabetes, obesity, excess weight and stress. All factors that jeopardize cardiovascular health.
5. Fight against a sedentary lifestyle
Generally speaking, a sedentary lifestyle is bad for your health. Practicing regular physical activity helps protect your heart. Cycling, walking, running, swimming. Everyone should find an activity that suits them, the idea being to stick to it. But fighting against a sedentary lifestyle is not just about doing sports! Adopting good habits in everyday life, such as taking the stairs instead of the elevator, or getting off the metro one stop earlier to finish on foot, already represents a big step against inactivity.