To reduce the risk of heart disease it is recommended to follow some simple tips like quitting smoking, eating properly and controlling diseases such as hypertension and diabetes because there is less fat accumulated in the body and inside the arteries and a lower risk of heart disease .
See what else you can start doing right now to improve your heart function and avoid situations like high cholesterol, overweight, atherosclerosis and heart attack:
1. Do not sit too long
Even those who need to work in an office and have to spend 8 hours a day sitting can have an active life, choosing not to use the elevator and walking wherever possible at lunch or short breaks.
To help there are electronic devices that stimulate you to lift, whenever you stay more than 2 hours sitting. A good tip is to use a clock that tells you the steps that can be used with smartphone applications. But you can also put an alarm around to remind yourself that you need to get up more often during the day.
The World Health Organization recommends that each person take 8, 000 steps a day to stay healthy and using this type of device, it is possible to get an idea of how many steps you take throughout the day, improving your health care.
See your risk of developing heart disease by entering your following data:
2. Exercise regularly
To protect heart health it is also important to practice some kind of physical activity regularly even if you can walk the 8, 000 steps recommended by WHO. The indicated is to increase the heart rate during exercise, but you can choose the mode you like most because what matters most is the frequency and commitment to practice the activity.
The practice should be at least 2 times a week, but ideally 3 to 4 times a week, provided there is about 3 hours of training per week.
3. Eat food that protects the heart
To reduce the risk of heart disease it is recommended to increase the consumption of:
- Dried fruits like almonds, walnuts, hazelnuts, pistachios and nuts. These are high in monounsaturated fat that control cholesterol, decreasing the chances of developing heart disease by up to 40% if consumed about 5 times a week.
- Bitter chocolate due to the presence of flavonoids, prevent the formation of atheroma plaques inside the arteries. Eat 1 square of bittersweet chocolate per day.
- Garlic and onion also act in the same way, being this the ideal seasoning for the daily meals.
- Fruits rich in vitamin C like orange, acerola and lemon, should be consumed twice a day as they are rich in antioxidants.
- Beans, bananas and cabbage are rich in B-complex vitamins and decrease the chances of coronary artery atherosclerosis.
According to data from the World Health Organization people who adopt this lifestyle can reduce the risk of suffering from heart disease by up to 80%.
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