The weakening of the cardiovascular system causes a lot of irreversible effects, which, in turn, lead to death. So, about 35% of sufferers die from heart disease, which is nearly one in three people.
To reduce the risk of disease and protect the heart, follow the simple rules listed below.
1. Eat less fat
Fatty foods - this is what you should avoid. Saturated fats tend to accumulate in the blood vessels, which leads to a deterioration in blood flow and vascular occlusion.
meat products such as fatty beef is a major source of saturated fat and cholesterol are, lamb, bacon, pork and poultry with the skin, as well as dairy products - milk fat, cream, butter and cheese.
If you want to take care of your heart, eat more liquid vegetable oils. These products, with the exception of tropical oils contain unsaturated fats, known as monounsaturated or polyunsaturated fatty acids. They are considered to be healthy and beneficial for the body.
About the quality and quantity of fat can be read on the labels of products. They pointed out the contents and details of saturated and unsaturated fats, trans fats and cholesterol. In a healthy diet should not be more than 16 grams of saturated fat per day.
2. Take care of the weight
Control your weight. Calculate how many calories a day you should consume. This amount is correlated with age, physique and activity level.
3. Eat the right foods
Eat a healthy diet. As it should include plenty of fruits and vegetables (at least 4 servings per day), whole grains and low-fat "milk." omega-3 as you need them. Them in abundance can be found in seafood, such as herring, salmon, trout or tuna. Additionally, flax seeds, tofu, soybeans, rapeseed oil, walnuts contain significant amounts of alpha-linolenic acid which is converted in the body into omega-3.
4. strengthen your heart
Strengthen your heart by regular exercise. Lack of physical activity is the most common cause of cardiovascular disease. Swimming, cycling, jogging, aerobics, dancing, and regular walking help to strengthen the circulatory system. The more activities you perform on a daily basis, the healthier your heart is.
5. Use only useful additives
If the daily dietary intake of vitamins and minerals, insufficient for the health of your cardiovascular system, please consult your doctor or a specialist in this area to supplement the diet of the right additives.
To protect the heart and blood vessels from diseases requires the following substances: magnesium, potassium, niacin (vitamin B3), vitamin B complex B, coenzyme Q10, L-carnitine, and omega-3. In addition, vitamins E, C and beta-carotene (a form of vitamin A) are antioxidants, which positively influence the work of the body.
6. Be aware of other risks
Habits can also affect the body. Tobacco smoke and alcohol certainly cause irreparable harm. In addition, a lot of stress and consumption of large amounts of caffeine also have a negative impact on heart health.
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