Reduce your risk of heart disease without drugs

The article was professionally consulted with Specialist Doctor I Le Thanh An - Cardiac Interventionist - Department of Medical Examination & Internal Medicine - Vinmec Nha Trang International General Hospital.

Just going for a walk 3 to 4 times a week, 40 minutes each time (or just 25 minutes for more vigorous activity, such as brisk walking) can help lower blood pressure, lower cholesterol levels and eliminate weight. redundant. There's no need to push yourself to the full in the first place, because even just 10 minutes at a time can do a lot for heart health. Talk to your doctor about whether you are suitable for any form of exercise.

Friends can help keep the heart healthy. Research has shown that loneliness, or feeling lonely, is as harmful to the heart as smoking, high blood pressure, obesity or not exercising. The problem is not in how many times you meet friends, but in the emotional connection with each other. So make plans with old friends, and don't forget to meet up with new friends.

Nutrients and fiber, along with low amounts of energy and fat, make green vegetables and fruits good for heart health. Their composition also contains antioxidants that help protect cells from damage, prevent diseases such as diabetes or cardiovascular disease.

Fiber, unsaturated fats, omega-3 fatty acids in nuts can help the body fight inflammation, LDL cholesterol and the formation of atherosclerotic plaques in the arteries, which are the agents of disease. heart theory. They can also help prevent the formation of blood clots, which are the cause of strokes. Choosing which nuts to eat is not so important, but do not eat too much, because they are quite high in energy.

Two servings per week of fatty fish, such as salmon, herring, sardines, or tuna, help with heart health. Partly thanks to omega-3 fatty acids found in fish, partly thanks to other nutritional components. It seems that the fatty acids from the supplement do not provide the same benefits as the fatty acids the body gets from food.

The times of exercise alone cannot help much in lowering the risk of cardiovascular disease, because if you rely on exercise alone, and the rest of the time you live sedentary, your health will still be damaged. serious. The body needs active activities throughout the day, such as gardening, cleaning the house, playing with pets, ... besides the time of exercising.

Yoga is not only a mere physical exercise, it is also a method of mental training and stress relief. Yoga has the ability to lower heart rate, lower blood pressure and reduce anxiety, which are positive factors for heart health. If yoga isn't right for you, try other healthy methods, such as meditating, listening to music, or doing personal favorite activities.

The body needs enough time to rest, and during that time, heart rate and blood pressure stay temporarily low, which is a beneficial factor for heart health. If you regularly sleep less than 7 hours a night, disorders will appear, and insufficient night sleep is associated with inflammatory processes as well as hyperglycemia, which are harmful problems for the heart. .

Snoring loudly, waking up short of breath, or feeling tired all day despite having enough sleep at night? See your doctor, because those are symptoms of sleep apnea. Sleep apnea increases the risk of stroke, high blood pressure, and cardiovascular disease. Your doctor will intervene to help you sleep better and help keep your heart healthy.

Smoking raises blood pressure, which is a risk factor for stroke. However, just by stopping smoking, after 24 hours the risk of a heart attack has begun to decrease. Therefore, do not smoke, and try to quit by all means if you are smoking.

Having sex a few times a week lowers the risk of cardiovascular disease, compared to having sex only once a month. Scientists aren't sure why, but it's possible that having sex on its own helps protect heart health, or maybe people with a healthy lifestyle have more sex.

Being overweight increases the risk of high cholesterol, high blood pressure, and diabetes, which are all linked to cardiovascular disease. Exercising and having a healthy, balanced diet are the best ways to stay at a healthy weight.

Studies have found that the flu shot seems to protect against cardiovascular disease, especially in people who smoke or have high blood pressure, diabetes, or high cholesterol. So far the reason why is not clear.

Cardiovascular disease is more likely to occur if a person sits too much. Sitting a lot not only causes less energy to be expended, but it also changes the way the body processes sugar and fat, leading to cardiovascular diseases.

Periodic health check-ups not only help prevent and detect cardiovascular diseases early, but also many other diseases. The earlier the problem is detected, the simpler, faster and more effective treatment will be.
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Reference source: webmd.com