Learn Your Healthy-Heart Lifestyle

Heart diseases make millions of victims annually, being the top cause of decease in the world. According to doctors, the large number of deaths is largely caused people by not recognizing symptoms. Cardiovascular disease symptoms are indeed quite difficult to identify, which is why no sign should be ignored. General symptomatology consists of: anxiety, pectoral angina (chest pain), coughing, vertigo, nausea, dyspnea, sweating, inflammations or palpitations.

Although there are risk factors we have no control over, like genetics, there are still some things we can do. A healthy-heart lifestyle is obtained with the help of a healthy diet, physical exercise, giving up smoking and maintaining a healthy corporal weight. It is never too late to start doing the right things in order to protect one of the most important organs – the heart. Let’s see what the general rules to a healthy heart are:

Optimism is fruitful

It seems that health and mood are well connected. Approaching challenges with optimism can be a true cure for a healthy cardiovascular system. Moreover, researchers have confirmed that optimists have less chances to suffer from heart diseases, compared to pessimists. Therefore, a good emotional state guarantees a happy and healthy life.

Increased attention to what you eat

health-lifestyle-article-heart-dietFirst of all, make sure you don’t skip breakfast. Second of all, red meat (pork, beef, and lamb) is no good for your heart. The biggest mistake made when it comes to nutrition is excessive consumption of carbon hydrates, which lack any kind of nutritive value and are found in: sugar, sweets, flour, and alcoholic drinks. Still, many specialists recommend moderate consumption of wine or beer, affirming they contribute to a healthy heart. On the other hand, what to consume for a healthy-heart lifestyle? Cereals, vegetables, fruits, fish, seeds and yogurt. Do not neglect walnuts, garlic, cheese and milk.

More particularly, sweet potatoes are an excellent source of vitamin A, nutrient that protects the heart. Flax seeds are rich in Omega-3 and Omega-6, very benefic for the heart. Walnuts, consumed after each meal, forbid the arteries thickening and prevent heart diseases. Red wine contains resveratrol, substance that stops modifications related to the heart’s good functioning. Oranges contain an antioxidant, hesperidin, which improves the blood vessel functioning. Brown rice strengthens the heart. Tomatoes contain lycopene, antioxidant that protects you from heart diseases.

Giving up smoking

It is well known that smoking is bad, in general. Nicotine accelerates the cardiac rhythm, contracts arteries and increases arterial pressure. Nicotine constituents produce pectoral angina, heart attacks, and cerebral accidents. Risk is accentuated together with multiplying the number of cigarettes per day. A healthy-heart lifestyle supposes giving up smoking, in which case you should consume sunflower seeds and a cup of oat infusion every day, for 4-6 weeks. Seeds are meant to reduce nicotine crave and infusions fortify blood vessels and nerves, amortizing the impact of the process.

Regular physical activity

Walking, swimming, athletics, cycling are all benefic for the heart, only if practiced constantly. The higher the difficulty level, the more efficient your heart activity becomes. This type of exercises improve the heart function and determine mitochondria to adapt to a superior level. Physical activity stimulates the heart and increases its number of beats. Cardio exercises decrease risk of metabolic and cardiovascular diseases.

Decreasing cholesterol by consuming fibers

Cereals are the most important segment of a balanced diet. Oat flakes, barley and psyllium are sources rich in soluble fibers that help decrease cholesterol values. Barley and oat contain beta-glucans, soluble fibers that help diminish LDL cholesterol (the bad one) by preventing its absorption in the circulatory system. Psyllium is found in food supplements that contain cereals and fibers. Oat flakes also contain fibers, decrease cholesterol and clean arteries. Beans are another important source of fibers.

Stress control & Avoiding depression

stress-control-optimism-articleA healthy-heart lifestyle expands to the psychological aspects, as well. 60 hours of work weekly could send a person directly to the emergency room. Some researchers have conducted a study in which they measured the level of cortisol (the stress hormone), by analyzing samples of hair belonging to 56 people hospitalized for different reasons. The cortisol level was much higher at patients who had suffered from cardiovascular attacks. In order to wind down, specialists recommend walking, climbing stairs or other light activities. The brain will release a mix of chemical substances with a calming role. Of course, the work day can afterwards continue and the concentration level is enhanced.

Stress can kill, but so can depression. Researchers affirm that installed depression can raise risk of heart diseases a lot more than genetic or environmental factors. The explanation lies in the fact that people with mental health issues are exposed to chronic inflammations. However, in some cases, treating psychic disorders can contribute to the disappearance of cardiovascular affections.

Enjoyed reading this article? Why not read also about The most efficient autumn diets or The Eternal Battle of Coffee vs. Tea?

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