Alas, from heart disease each year in our country kills more than 400 thousand. citizens. Why is this "epidemic" of heart disease? It's not a virus that is transmitted by airborne droplets. Furthermore, doctors are sounding the alarm - from hypertension are increasingly affecting young people: Every third Ukrainian aged between 18 and 65 years of age has blood pressure problems. A high blood pressure, in turn, increases the load on the heart. And a little sad statistics: unfortunately, the average Ukrainians live 10 years less than citizens of Western European countries. And about 70% of the deaths are related to cardiovascular disease. In such cases, usually they say: "Do not stand the heart." And what exactly it could not stand? What loads have to face our "motor" and how to minimize them?
Cause of heart disease and blood vessels are usually our habits and lifestyle. The National Health Service in England gives you 9 simple tips that will help to significantly reduce the risk of such diseases.
Quit smoking. This tip is so banal, that very few people take seriously. But even if you smoke from time to time, changes in your cardiovascular system is irreversible. Smoking is on the first place among the causes of cardiovascular disease.
And while parting with addiction, back to health can not be completely in a year without cigarettes the risk of heart attack will drop by half. By the way, running free "hotline" in Ukraine, "I quit smoking": 0-800-50-55-60. Call and experts will help you to overcome the addiction.
Be active. Spend at least half an hour three times a week of cardio: This can be dancing, running, jumping rope, biking, aerobics or any other exercises that make your heart beat faster. Only 1.5 hours per week of loads and the risk of heart disease significantly reduced.
Watch your weight. Excess weight is also an additional risk of heart disease and blood vessels. Nobody says that the need to strive for the model parameters, but it is important to prevent obesity. Eat a healthy balanced meal, include in the diet of fruits and vegetables, reduce the consumption of harmful fat.
Eat more fiber. Get in the habit breakfast cereals from whole grains instead of sandwiches, as well as to buy bread and bran. Eat at least 5 servings of different fruits and vegetables a day: in the form of salads, side dishes, smoothies, add them to cereal or omelets.
Reduce the amount of saturated fat in the diet.When you frequently eat foods containing saturated fats (fatty, fried meat, sausages and so on. D.) In your blood may increase cholesterol levels, which negatively affects the heart. Give preference to fish and lean meats: chicken, turkey, rabbit.
Eat less salt. The pressure is normal, remove the salt shaker from the table, add less salt during cooking and not add salt to food. It is a matter of habit, and after a while you can hardly eat salt. Do not buy sausages, semi-finished products and meat industrial production: they contain a lot of salt. The recommended daily intake of salt - 5 g, that is no more than a teaspoon a day.
Eat fish at least 2 times a week. Fish - an important source of omega-3 fatty acids, which protect against heart problems.
Do not abuse alcohol. Alcohol - a very high-calorie product, and its use can not only add you kilograms, but also lead to heart problems.
Read the labels on food products.The largest number of harmful we get from prepared foods bought in the supermarket for the substances of the heart. To avoid this, carefully read the labels on the products. Check the calorie, fat, salt and sugar content. Make a choice in favor of a healthy diet. And your heart will thank you!
And be sure to ask, one of 10 celebrities kindest heart in the world.
