HEART-HEALTHY LIFESTYLE | 7 rules to prevent heart disease
Certain foods or habits can increase your heart disease risk, start with these 7 rules to start having a heart-heathly lifetsyle.
1. EAT AND DRINK REAL
Eat fruits, vegetables and whole grains
Reduce salt, fat and cholesterol intakes
Drink water, avoid sodas
Check the origins of meat and fish
Avoid the common processed food products such as diet product and ready to cook meals which content to much sodium, sugar or satured fat.
Tips: try to eat simple and natural food and control your portions
2. MORE PLEASURE
Pleasure and excitation increase hormons production such as endorphins, which are a natural pain and stress fighter.
Tips: practice regular exercise, sexual activity, massage or acupuncture….
3. SLEEP WELL
Poor sleep has been linked to high blood pressure, atherosclerosis (clogging or hardening of the arteries), heart failure, heart attack, stroke, diabetes and obesity.
Tips: sleep a minimum of 6 hours per night and take a 15 minutes nap during the day.
4. MOVE MORE
This is what happen when you exercise at leat 30 minutes everyday:
Reduction in body weight
Reduction in blood pressure
Reduction in bad (LDL and total) cholesterol and increase in good (HDL) cholesterol
Increase in insulin sensitivity
Tips: try to start with a 15 minutes physical activity every morning, take the stairs rather than the elevator, walk instead of using transportation.
5. ADOPT A POSITIVE ATTITUDE
People with a positive attitude tend to adopt other healthier behaviors, such as eating better, sleeping better, exercising more and not smoking. A positive outlook may also reduce levels of stress hormones and inflammatory markers. People who are positive are more likely to do things to take care of themselves.
Tips: avoid negative thoughts and people, give everything a chance, do what makes you happy, take care of your appereance.
6. ENJOY THE NATURE
Air pollution could increase the risk of cardiovascular disease and heart attacks, potentially undoing all of the benefits of healthy living. Pollution hardens arteries throughout the body, which in turn reduces blood flow and makes it more difficult for the heart to do its job effectively.
Tips: consider taking a break from polluted urban aeras and escaping to the more natural contryside.
7. HAVE SOME FUN AND LAUGH
Laughter, along with an active sense of humor, may help protect you against a heart attack. People with heart disease generally laughed less, even in positive situations and they displayed more anger and hostility.
Tips: incorporate laugher into your daily activities by spending time with your friends and working on your sense of humor.
Start investing in your heart as a powerful heath asset! Cardiovascular diseases are preventable and you can start today, every step is important.