How to take care of your heart? Guide

The heart is an organ which functioning can be compared to the car engine. Every day, it pumps a huge amount of blood – up to 7,000 liters a day, to provide all cells with oxygen and the minerals, vitamins and macronutrients necessary for the proper functioning of the body. Their distribution requires a tremendous effort from the circulatory system, so you should take care to properly support its operation.

Diet

"You are what you eat" is a saying that is reflected in reality because our health is largely influenced by our diet. For the sake of health and heart condition, the first thing you should take care of is your diet.

Eating healthy fats

To function properly, all human organisms needs unsaturated fats, both polyunsaturated and monounsaturated. This group also includes the so-called trans fats, which – like saturated fat – should be avoided. The negative effect consists lowering the good cholesterol (HDL) while increasing the level of bad cholesterol (LDL). They can be found in highly processed products, where they most often appear in the form of hardened oils (e.g. margarine). Therefore, in order to support the heart in everyday work, you should reach for food rich in the so-called healthy fats – fish, nuts and olive oil. Foods rich in Omega-3 fatty acids are especially valuable for the heart.

Limiting salt intake

Eating too much salt in the diet may contribute to the development of ischemic heart disease. Due to the fact that it also causes an increase in blood pressure, it should be limited or completely eliminated by people struggling with high blood pressure. In addition, salt slows down the metabolism and causes the body to retain water. Many people are afraid of giving it up because of the taste of the dishes, but it can be effectively replaced with various herbs - marjoram, basil, parsley, garlic, etc.

Drinking enough water

Water in adults makes up to 80% of body weight – it is an important component of tissues and various body fluids, responsible for transporting nutrients to organs. In order to maintain these functions, it is necessary to constantly replenish water so that the body does not become dehydrated, which could disrupt its proper functioning. According to the recommendations, minimum 2 liters of water should be consumed daily.

Avoiding processed foods

Processed foods are low in nutrients. At the same time, they are rich in unhealthy fats, contains high amounts of salt and often one of the additional ingredients is sugar. Highly processed foods are a caloric bomb that brings no benefit to the body, so avoid them and opt for healthier alternatives instead.

More on the influence of diet on health you will find in: Diet and Cancer: Popular Myths Debunked

Smoking

One of the factors responsible for the occurrence and development of many diseases (not only in the heart) is smoking. When cigarette smoke is inhaled, it blocks the supply of enough oxygen from the blood to the heart. In addition, smoking increases the risk of worsening existing health problems – increased blood pressure and cholesterol levels. Fortunately, we can reduce this risk by quitting or simply not using it, and also by avoiding secondhand smoke.

Sleep

Full-fledged sleep – uninterrupted and lasting right amount of time is the basis for the regeneration of the body. An insufficient dose of sleep increases the risk of cardiovascular diseases. According to research, people who sleep less than 6 hours a day are twice as likely to develop a stroke or heart attack as people who sleep 8 hours.

Physical activity

According to the American Heart Association, it is recommended to have a minimum of 150 minutes of moderate intensity physical activity a week. It does not have to be a competitive sport and even a simple daily walk can be counted as such an activity. It is worth spreading it over the entire week, and the most important thing is regularity – by keeping it, we guarantee that the body will be kept in good condition, which may contribute to lowering blood pressure and blood cholesterol levels. Physical activity is also very helpful in reducing stress, and many people sleep much better thanks to introducing it into their daily routine.

Examination

The risk of heart disease increases significantly after the age of 40. According to the Mayo Clinic recommendations, people in their 20s should undergo regular tests for cardiovascular diseases. The mere measurement of blood pressure and periodic cholesterol tests can prevent the development of serious diseases. Basic cardiological tests that may be recommended by a doctor include EKG – measurement of the heart's electrical activity, i.e. a test showing its rhythm.

A few words of summary

The implementation of the above-mentioned activities will also allow you to minimize the risk of diseases of other systems and organs, including diseases related to the functioning of the brain. By caring for the heart, you take care of your entire body, providing it with the appropriate conditions for its proper functioning and regeneration.