When caring for the main motor of our body is able to work without interruption for 150 years. And in fact in the world of heart disease and blood vessels leading cause of death occupy the first place. How can I change this?
Alas, there are factorsriskOn which you can not influence. For example, chronic hereditary heart disease. But the lucky ones who got the golden genes, not so much. In addition, there is no genetics, that can not be to ditch bad habits. So that the state of health, including cardiovascular system depends on how to organize their lives, and on preventive measures. For example, in Finland after the adoption of tough measures to curb smoking and reduce the mortality rate of the diet of fatty foods on cardiovascular disease has decreased by several times!
How to prevent heart disease
- First of all, adhere to the principles of proper nutrition. Eat at least 500 g fruit and vegetables per day, is particularly rich in potassium and magnesium (jacket potatoes, dried fruits, tomatoes, herbs, salads, currants).
- Limit the amount of salt and 5 g (teaspoon no slides).
- Do not get carried away fatty meat, sweets and fast food.
- 2-3 times per week eat fish - a source of polyunsaturated fatty acids omega-3 and omega-6 (preventing atherosclerosis).
- Reduce to a minimum meats, mayonnaise, margarine.
- Use for salads yogurt, vegetable oil, lemon juice and spices.
- Give up fried foods, often cook and bake.
- Be sure to get enough sleep. Studies conducted in recent years show that even a small reduction in the duration of sleep It contributes to the development of abdominal obesity and diabetes, and thus increases the risk of disease heart.
- Select an optimal mode of physical activity. Natural way of preventing heart disease - walking. Just 30 minutes of walking a day is enough to maintain the vessel in normal.
- Keep an eye on the pulse and blood pressure. Norm is the heart rate by 60 to 90 beats per minute. It is in this rhythm of work the heart of a healthy person. As for the pressure, the rate - no higher than 139/94 mm Hg. Art. But the ideal blood pressure is considered to be no 120/80 and 110/70 mm. Hg. Art.
5 non-obvious symptoms of heart disease / istockphoto.com
How stress affects the heart
- There is a saying: "All diseases of the nerves." Heart - exactly! In times of stress the adrenal glands released into the blood hormones adrenaline and noradrenaline. They increase blood pressure and heart rate.
- Take note of the way to help reduce the effects of stress. If immediately after the stressful situation to give yourself some kind of physical exercise (run or walk fast), mobilized to fight the body receives the necessary discharge.
Consult a doctor
Diseases of the cardiovascular system may be asymptomatic. Even if nothing hurts, you need to 1 times a year to do an electrocardiogram, control cholesterol and blood pressure. Be sure to go to a cardiologist, if concerned about pain in the heart and behind the sternum, arising from the physical activity, and if there is a sense of disruption in the rhythm of the heart, slowing and quickening of the pulse, dyspnea.
5 non-obvious symptoms of heart disease / istockphoto.com
Non-obvious symptoms of heart disease
1 Edema Unlike cardiac renal edema appear at the bottom of the body and become more pronounced in the evening. If you notice the deep traces of stockings on the legs, ankles increased in girth - a cardiologist!
2. Cough "Heart" cough appear along with symptoms such as heart palpitations and chest pain. it can often be amplified in the supine position.
3. Fatigue I do nothing and tired, but got up, and already broken. And every day this feeling is enhanced... Unmotivated fatigue and weakness may be signs of heart failure.
4. Temperature increase Alarm indication if the temperature jumps cause, accompanied by chills and no symptoms of colds or other infections.
The risk factors that lead to heart disease
- frequent stress Chronic stress contributes to heart disease.
- Hypertension Increasing the pressure at 20/10 mm Hg. Art. It doubles the risk of heart disease.
- Physical inactivity A sedentary and inactive lifestyle WHO called one of the 7 main causes of serious diseases and even premature death.
- malnutrition Excess fat in the diet of animals leads to atherosclerosis.
- Smoking Heart attacks among smokers are 2 times more often! Smoking becomes a risk factor even for one cigarette a day.
- Alcohol The use of more than 20 ml of ethanol for women and more than 30 ml for men adversely affect the cardiovascular system.
- High cholesterol Excess cholesterol is deposited on the walls of blood vessels that leads to narrowing of the blood flow and difficulty.
- Overweight With the accumulation of adipose tissue increases the load on the heart and blood vessels.
- Diabetes It increases the risk of coronary heart disease and peripheral vascular disease.
- Genetics If parents have heart disease and blood vessels, your personal risk of disease is increased by about 25%.
- Floor The risk is higher for men than women, but the differences decrease with age.
Also you will be interested to read this: noise in the heart of the child: how dangerous it is, and what to do
