Even if a healthy lifestyle does not completely eliminate the risk of developing cardiovascular disease, it can diminish the possibility of heart disease.
If you stay in shape through physical activity and healthy eating, the likelihood of triggering cardiovascular conditions will be smaller, by lowering bad cholesterol (LDL) levels, but also by reducing the risk of developing diabetes or obesity. Here are some cool tips for maintaining cardiovascular health.
Quit smoking
Add half a cup of sunflower seeds and one cup of nettle infusion to your daily diet for 4-6 weeks before quitting. Sunflower seeds reduce the nicotine appetite of the body, and plant infusions make your blood vessels and nerves stronger during the withdrawal period.
Consume less sodium
If you start consuming less sodium foods, your blood pressure will get lower, and the risk of heart disease will be drastically reduced. Sodium is necessary, but a lot people consume too much of it. It is advisable to avoid adding excessive salt to the food we eat.
Consume at least 25 grams of fiber daily
Studies have linked a fiber-rich diet with a low risk of heart disease. Unfortunately, most people have too little fiber in their diets. The saturated fiber in oats, beans and citrus, such as those in oranges, help reduce bad cholesterol levels. Preferably, you should consume whole grains, such as brown rice, whole grain pasta, increase total fiber intake, and triglyceride levels will decrease.
Eat foods rich in betacarotene
Foods that contain betacarotene can reduce the risk of strokes by up to 40%. Such foods are: carrots, cabbage, potatoes, sweet potatoes, apricots, seaweeds.
The benefits of garlic
Several studies have confirmed the health benefits of garlic. It can lower blood pressure, reduce phospholipids and cholesterol, strengthen heart function, increase immunity, stabilize blood sugar levels and reduce clotting.
Eat fish twice a week
Physical activity can reduce the risk of developing cardiovascular disease by up to 30%. The omega-3 fatty acids found in fish lower triglycerides and blood pressure. Fish also helps prevent irregular heart rhythms. Don’t like its taste? Ask your doctor to recommend fish oil supplements that have the same effect if taken daily.
30 minutes of exercise daily
Just move! Walk, skip the rope, swim or climb some stairs! Regular exercise is very important for heart health. You do not have to be a professional athlete to work out. Moderate physical activity will help keep your heart healthy for a long time.
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