The cardiovascular system is one of the most important in the body and, although some ignore it, many vital processes for life depend on its proper functioning.
It is a group of cardiac and circulatory disorders that, although at first they do not manifest themselves with convincing symptoms, can seriously affect the .
Although they can be developed by non-modifiable aspects such as age, sex, genetics or diabetes, there are other factors whose negative effects can be stopped by adopting some healthy habits.
Taking into account that many are unaware of what they are, this time we want to share the 6 most important ones.
Do not stop putting them into practice!
1. Do physical exercise
Having an active lifestyle is related to a decrease in the risk of developing cardiovascular diseases.
Physical activity has direct benefits on the cardiorespiratory system , and it significantly reduces disorders such as overweight, hypertension and high cholesterol.
In addition, its regular practice minimizes the chances of suffering from angina pectoris , myocardial infarction and .
Its benefits do not distinguish sex or age, as long as it is practiced continuously, for a minimum of 30 minutes a day.
2. Maintain a healthy and balanced diet
Following healthy eating habits is key to controlling three of the main factors linked to heart health problems: high cholesterol, uncontrolled blood pressure and excess weight.
Thus, a controlled diet in calories and fats, with a high content of fruits and vegetables, significantly decreases the likelihood of developing cardiovascular disease.
It is also necessary to limit the consumption of foods with high levels of sodium and cholesterol , two substances that negatively impact the circulation, the arteries and the heart.
3. Limit alcohol consumption
It has been shown that moderate alcohol consumption (one or two glasses of red wine per day) decreases the risk of cardiovascular problems.
Its high content of toxins and the difficulties it causes in the metabolism are the factors that are linked to its negative effects on the .
4. Increase the consumption of omega 3
Consuming omega 3 fatty acids is one of the most effective ways to protect the health of the cardiovascular system.
It is a group of healthy fats that, instead of affecting the arteries and increasing bad cholesterol (LDL), facilitates its cleansing and promotes the increase of good cholesterol (HDL).
Its moderate intake, either from natural sources or supplements, is related to the reduction of the risk of several cardiac and cognitive pathologies.
It can be obtained from foods such as:
- Fish (sardines, salmon, mackerel, tuna, herring)
- The seeds.
- The nuts
- The olive oil.
5. Maintain a healthy weight
Both overweight and negatively affect the health of the heart, the circulatory system and the brain.
Having them poses a high risk of disorders such as:
- Coronary cardiopathy
- Type 2 diabetes
- Heart attacks
- High cholesterol
It is estimated that 40% of the incidence of coronary heart disease has links with a body mass index greater than 25.
For this reason it is essential to monitor the weight, especially after 20 years .
This problem can generate resistance to insulin and other alterations in the metabolism that lead to serious cardiovascular diseases.
6. Practice relaxation techniques
Anxiety and stress are two factors that can also affect heart health in some way.
You are more likely to suffer a heart attack in a stressful situation , since the heart accelerates and blood pressure increases.
Although stress as such does not trigger cardiovascular diseases, it can aggravate them or make them more recurrent.
Of course, in addition to putting into practice the aforementioned habits, it is convenient that you perform continuous medical checkups to accurately verify the state of your cardiovascular health.
Follow each of the recommendations and discover that you can do a lot to improve your quality of life.