While it is true that most people know that a good diet followed by proper exercise can keep our hearts healthy, few of us put it into practice. A physically active lifestyle is associated with a decline in the frequency and mortality of cardiovascular disease.
Here are ten key points to consider in daily routine habits to help your heart work properly. Even if you sweeten just one or two of these areas, you can make yourself less likely to get heart disease. However, remember that the more tips you follow on this list, your lifestyle and heart health will improve. Learn how to keep your heart healthy and strong for a better life.
1. Exercise Regularly
Staying physically active is associated with a decline in the frequency and mortality of cardiovascular diseases by improving the cardiorespiratory system’s functioning and having a healthy effect on overweight, high blood pressure, and diabetes. It reduces the chances of angina appearance chest and myocardial infarction. It even has impressive psychological effects, which help manage stress and improve mental well-being.
A balanced diet and routine cardio workout help eliminate body fat in your face and cheeks. Specific facial exercises can also help strengthen and tone the facial muscles.
2. Maintain a Healthy and Balanced Diet
Healthy eating habits can help reduce three main factors in heart disease: high cholesterol, high blood pressure, and excess weight. Therefore, reducing cardiovascular risk with just a few dietary changes is possible. Good habits for your heart include moderating your daily intake of salt and alcohol. It is recommended to reduce the consumption of fats (incredibly saturated fats) and cholesterol (fatty red meats, whole milk, cheeses made with whole milk, eggs, dishes made with cream and high-fat desserts), and consume the fat that comes from oil olive, nuts, and oily fish, for the benefits it provides on the cardiovascular system. The fibre contribution (whole grains, legumes, fruits) is also significant.
3. Stop Smoking
Tobacco use is one of the leading causes of heart problems. Smoking hurts the cardiovascular system, increases the risk of thrombosis, and causes a decrease in the coronary arteries’ calibre, which hinders the flow of the heart. Thus, avoiding tobacco consumption and passive smoking (smoking environments) is essential.
4. Limit Alcohol
Drinking alcohol in moderation (one to two glasses of red wine a day) is related to decreased cardiovascular disease. However, it is proven that alcohol abuse is harmful to health. Several studies have described a relationship between excessive alcohol consumption and the appearance of cardiovascular diseases; therefore, it is advisable to moderate its consumption and limit it to a glass of red wine to accompany meals.
5. Maintain a Healthy Weight
Various studies have shown that obesity aggravates heart problems due to over-exertion of the heart and predisposes to hypertension, coronary heart disease, and cerebrovascular accidents.
It favours the appearance of type 2 diabetes and other diseases, such as lung and osteoarticular that are also affected by the overload they are subjected to.
Approximately 40% of coronary heart disease incidence is attributed to a body mass index (BMI) greater than 25. That is why each person must know their BMI and act consequently, mainly if they are older than 20.
6. Do Pleasant Activities and Eliminate Stress
Living a stressful life can affect your heart. You are more likely to have a heart attack during stress as your heart races and blood pressure increases. When this occurs, the heart needs more oxygen. This does not mean stress causes cardiovascular disease but can aggravate it.
It is essential to carry out soothing and enjoyable activities, such as walking, practising yoga, etc., and executing a balanced work life with spaces that allow us to enjoy free time and disconnect from daily work.
7. Go for Regular Medical Check-ups
After 40 years, it is advised to attend medical check-ups regularly. People with risk factors such as a family history of heart disease, cholesterol, diabetes, hypertension, obesity, and smoking should be more alert to this point and go to the doctor.
A medical review and diagnosis can detect diseases related to cardiovascular risk (diabetes, hypertension) when they have not yet been shown.
8. Get Enough Sleep
Getting enough rest and sleep will help you have a healthy heart. You are more likely to suffer from cardiovascular disease if you don’t have good rest routines, no matter how old or your medical and family history. Make your bedtime a priority. Get 7-8 hours of sleep each night.
9. Don’t Spend Long Periods Sitting
Sitting for a long time has very adverse effects on health. Seek to move more during the day. Take the stairs rather than using the elevator, take short walks inside your office or your house while you are on a call, and choose to walk to areas you have very short lengths instead of using your car.
10. Celebrate Small Achievements
Modifying your lifestyle takes work, so gradually mark your advanced progress. It is also essential to spend quality time with those close to you; it is suitable for your emotional health and heart.
It is essential to confer cardiology specialist to diagnose Tachycardia and to be able to start a treatment that helps you control your symptoms.
When consulting your cardiologist, try to keep a record of your pain with a detailed description of the symptoms, duration, and what you think triggered them. Also, mention any prescriptions you are taking.
It is concluded that following all of the above habits can keep your heart healthy and strong because a healthy heart guarantees a healthy life. So, try to adopt a healthy routine. Learn how to keep your heart healthy and strong for a better life, ensuring a happier and more vibrant future.
Ingawa ni kweli kwamba watu wengi wanajua kwamba kula vyakula vyenye lishe na kufanya mazoezi ya kutosha kunaweza kuimarisha moyo wetu, ni wachache kati yetu wanaofanya hivyo. Maisha yenye shughuli nyingi ya kimwili huhusianishwa na kupungua kwa visa vya ugonjwa wa moyo na mishipa ya damu na vifo. Hapa kuna mambo kumi muhimu ya kuzingatia katika mazoea ya kila siku ya kusaidia moyo wako ufanye kazi vizuri. Hata kama utafanya moja au mbili tu kati ya sehemu hizi kuwa tamu, unaweza kupunguza uwezekano wa kupatwa na magonjwa ya moyo. Hata hivyo, kumbuka kwamba kadiri unavyofuata vidokezo zaidi kwenye orodha hii, ndivyo mtindo wako wa maisha na afya ya moyo utakavyozidi kuwa bora. Jifunze jinsi ya kuweka moyo wako na afya na nguvu kwa ajili ya maisha bora. 1. Uwe na mtazamo wa kweli Mazoezi ya kawaida: Kuendelea kuwa hai kimwili inahusishwa na kupungua kwa mzunguko na vifo vya magonjwa ya moyo na mishipa kwa kuboresha utendaji wa mfumo wa moyo na kupumua na kuwa na athari nzuri juu ya uzito wa ziada, shinikizo la damu la juu, na kisukari. Inapunguza uwezekano wa kuonekana kwa angina ya kifua na mshtuko wa moyo. Hata ina athari zenye kuvutia za kisaikolojia, ambazo husaidia kudhibiti mfadhaiko na kuboresha hali nzuri ya akili. Chakula kizuri na mazoezi ya kawaida ya mwili husaidia kuondoa mafuta ya mwili usoni na mashavu. Mazoezi hususa ya uso yanaweza pia kusaidia kuimarisha na kuimarisha misuli ya uso. 2. Uwezekano wa kupata Kufuata Mazoea ya Kula Yaliyo na Afya na Yaliyolinganishwa Kuna mambo matatu yanayoweza kusaidia kupunguza ugonjwa wa moyo: cholesterol ya juu, shinikizo la damu la juu, na uzito wa ziada. Kwa hiyo, kunaweza kupunguzwa hatari ya ugonjwa wa moyo kwa kufanya mabadiliko machache tu katika chakula. Mazoea mazuri kwa moyo wako yanatia ndani kupunguza kiasi cha chumvi na pombe unachokula kila siku. Inashauriwa kupunguza matumizi ya mafuta (mafuta ya ajabu) na cholesterol (mafuta nyekundu, maziwa kamili, jibini iliyofanywa na maziwa kamili, mayai, vyakula vilivyotengenezwa na cream na desserts zenye mafuta mengi), na kula mafuta yanayotokana na mafuta ya mizeituni, karanga, na samaki wenye mafuta, kwa faida inayotoa kwenye mfumo wa moyo. Mchango wa nyuzi (tunda kamili, mboga, matunda) pia ni muhimu. 3. Uwe na mtazamo wa kweli Kuacha Kuvuta Sigareti Matumizi ya tumbaku ni mojawapo ya visababishi vikuu vya matatizo ya moyo. Kuvuta sigara huumiza mfumo wa moyo na mishipa ya damu, huongeza hatari ya ugonjwa wa damu, na husababisha kupungua kwa kiwango cha mishipa ya damu, ambayo huzuia mtiririko wa moyo. Kwa hiyo, ni muhimu kuepuka kuvuta sigareti na kuvuta sigareti (mahali pa kuvuta sigareti). 4. Uwe na uhakika Kunywa pombe kwa kiasi (glasi moja hadi mbili za divai nyekundu kwa siku) inahusiana na kupunguza ugonjwa wa moyo na mishipa ya damu. Hata hivyo, imethibitishwa kwamba kutumia kileo vibaya ni hatari kwa afya. Uchunguzi kadhaa umeelezea uhusiano kati ya matumizi ya pombe kupita kiasi na kuonekana kwa magonjwa ya moyo; kwa hivyo, inashauriwa kupunguza matumizi yake na kuipunguza kwa glasi ya divai nyekundu ili kuandamana na chakula. 5. Uwe na mtazamo mzuri. Uwe na uzito wa kutosha: Uchunguzi umeonyesha kuwa unene wa juu huongeza matatizo ya moyo kwa sababu ya kufanya kazi kwa bidii sana na hufanya mtu awe na shinikizo la damu la juu, ugonjwa wa moyo, na aksidenti za ubongo. Kwa hivyo, ni muhimu kuzingatia kuwa ugonjwa wa kisukari wa aina ya 2 na magonjwa mengine kama vile mapafu na osteoarthritis, ambayo pia huathiriwa na mzigo wa ziada ambao wanakabiliwa nao. Karibu asilimia 40 ya watu wanaosababisha ugonjwa wa moyo huathiriwa na kiwango cha BMI (body mass index) cha juu kuliko 25. Kwa hiyo, kila mtu anapaswa kujua BMI yake na kutenda kulingana na hiyo, hasa ikiwa ana umri wa zaidi ya miaka 20. 6. Uwe na uhakika Fanya Shughuli Zenye Kufurahisha na Uondoe Mfadhaiko Kuishi maisha yenye mkazo kunaweza kuathiri moyo wako. Ugonjwa wa moyo huongezeka wakati wa mkazo, kwa sababu moyo wako hupiga mbio na shinikizo la damu huongezeka. Hilo linapotokea, moyo huhitaji oksijeni zaidi. Hilo halimaanishi kwamba mfadhaiko husababisha magonjwa ya moyo lakini waweza kuyazidisha. Ni muhimu kufanya shughuli za kupumzika na za kufurahisha, kama vile kutembea, kufanya mazoezi ya yoga, nk, na kutekeleza maisha ya kazi yenye usawa na nafasi ambazo zinaturuhusu kufurahia wakati wa bure na kuachana na kazi ya kila siku. 7. Uwe na mtazamo gani? Kwa wale walio na umri wa miaka 40 na zaidi, inashauriwa kwenda kwa uchunguzi wa matibabu mara kwa mara. Watu wenye hatari kama vile historia ya familia ya ugonjwa wa moyo, cholesterol, kisukari, shinikizo la damu, unene, na uvutaji sigara wanapaswa kuwa makini zaidi kwa hatua hii na kwenda kwa daktari. Uchunguzi wa matibabu na utambuzi unaweza kugundua magonjwa yanayohusiana na hatari ya moyo (ukimwi, shinikizo la damu) wakati bado hayajaonyeshwa. 8. Uwe na mtazamo gani? Kulala vya kutosha: Kupata pumziko la kutosha na usingizi wa kutosha kutakusaidia kuwa na moyo wenye afya. Una uwezekano mkubwa wa kuugua ugonjwa wa moyo na mishipa ya damu ikiwa hauna utaratibu mzuri wa kupumzika, bila kujali umri wako au historia yako ya matibabu na ya familia. Fanya wakati wa kulala uwe wa kwanza. Pata usingizi wa saa 7-8 kila usiku. 9. (a) Kwa nini? Usiwe ukiketi kwa muda mrefu Kukaa kwa muda mrefu kuna athari mbaya sana kwa afya. Tafuta kutembea zaidi wakati wa mchana. Tumia ngazi badala ya kutumia lifti, tembea kwa muda mfupi ndani ya ofisi yako au nyumba yako wakati uko kwenye simu, na chagua kutembea hadi maeneo ambayo una urefu mfupi sana badala ya kutumia gari. Kumi. Sherehe Mafanikio Madogo Kubadilisha mtindo wako wa maisha kunahitaji kazi, kwa hiyo chora hatua kwa hatua maendeleo yako. Ni muhimu pia kutumia wakati mzuri na watu wa karibu; ni sahihi kwa afya yako ya kihisia na moyo. Ni muhimu kumtembelea mtaalamu wa moyo ili kugundua Tachycardia na kuweza kuanza matibabu ambayo husaidia kudhibiti dalili zako. Wakati wa kushauriana na daktari wako wa moyo, jaribu kuweka rekodi ya maumivu yako na maelezo ya kina ya dalili, muda, na nini unafikiri iliwachochea. Pia, taja dawa zozote unazotumia. Kwa hivyo, kufuata mazoea yote hapo juu kunaweza kuweka moyo wako ukiwa na afya na nguvu, kwa sababu moyo wenye afya unahakikisha maisha yenye afya. Kwa hiyo, jaribu kuwa na mazoea yenye afya. Jifunze jinsi ya kuweka moyo wako na afya na nguvu kwa ajili ya maisha bora, kuhakikisha furaha zaidi na baadaye zaidi.