To reduce the risk of heart disease, it is recommended to follow some simple tips such as quitting smoking, eating properly and controlling diseases such as hypertension and diabetes because there is less fat accumulated in the body and inside the arteries and a lower risk of heart disease. .
See what else you can start doing right now to improve your heart function and avoid situations like high cholesterol, overweight, atherosclerosis and heart attack:
1. Don’t sit too long
Even those who need to work in an office and have to spend 8 hours a day sitting can have an active life, choosing not to use the elevator and walking whenever possible at lunch or during short breaks.
To help you there are electronic devices that encourage you to get up, whenever you sit for more than 2 hours. A good tip is to wear a watch that counts the steps that can be used with smartphone apps. But you can also put an alarm nearby to remind you that you need to get up more often during the day.
The world health organization recommends that each person take 8,000 steps a day to stay healthy and using this type of device, it is possible to have an idea of how many steps you take throughout the day, improving your health care.
2. Exercise regularly
To protect heart health it is also important to practice some type of physical activity regularly even if you can walk the 8,000 steps recommended by WHO. The indicated thing is to be able to increase the heart rate during the exercise, but you can choose the modality that you like most because what matters most is the frequency and the commitment to practice the activity.
The practice should be at least 2 times a week, but the ideal is 3 to 4 times a week, as long as there are about 3 hours of training per week.
3. Eat foods that protect the heart
To decrease the risk of heart disease it is recommended to increase the consumption of:
- Dried fruits like almonds, walnuts, hazelnuts, pistachios and chestnuts. These are high in monounsaturated fat that control cholesterol, decreasing the chances of developing heart disease by up to 40% if consumed about 5 times a week.
- Dark chocolate due to the presence of flavonoids, prevents the formation of atheromatous plaques inside the arteries. Eat 1 square of dark chocolate a day.
- Garlic and onion also work in the same way, making this the ideal seasoning for daily meals.
- Fruits rich in vitamin C, such as orange, acerola and lemon, should be consumed twice a day, as they are rich in antioxidants.
- Beans, bananas and kale are rich in B vitamins and decrease the chances of implementing atherosclerosis in the coronary arteries.
According to data from the World Health Organization, people who adopt this lifestyle can reduce the risk of suffering from heart disease by up to 80%.
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