1. A "superfoods"-rich diet helps avoid cardiovascular disease.
The American Heart Association (AHA) states that diets high in vitamins, minerals, antioxidants, and cholesterol-lowering agents contribute to heart health:
- Green vegetables, fruits, whole grains, and cashews are good sources of vitamin K, minerals, and antioxidants that support heart health. Other veggies include bok choy, cabbage, pumpkin, broccoli, and white rice.
- Fruits like strawberries, blueberries, bananas, avocados, and papaya are extremely useful for sustaining heart health because they contain unsaturated fats that help decrease cholesterol and control blood pressure
- Consuming great sources of healthy protein to your diet, particularly the protein in fish (mackerel or salmon) and fish oil, as minerals and vitamin K are abundant in fish.
2. Adaptively manage your stress
As the cardiovascular system must work tougher to supply blood to deal with the stress when the patient is underneath the pressure of fatigue and stress, the heart is compromised. This disease increases the risk of cardiovascular issues like arrhythmia, high blood pressure, and perhaps stroke if it persists for a long time. Commit time relaxing your body by taking a walk, reading a book, or engaging in social interaction with friends.
3. Safe and consistent exercise
In conjunction with enhancing circulation, reducing blood pressure, and regulating heart rate, exercise is an effective means to reduce stress. Your risk of high cholesterol and blood pressure will be minimized with exercise, which causes your heart to beat at a faster rate than ordinarily. Endeavor to work out for 20 to 30 minutes on a daily basis.
*Excessive exercise, nevertheless, can be harmful to your health with intensive exercise. If you are middle-aged or elderly, start out with low-impact activities like walking, swimming, or cycling to help your body adjust rather than straining your heart. Then, gradually build up to the level that works best for you.
4. Consistently maintain a good night sleep
A good night's sleep helps the body's organs rest and relax, decreases heart rate, and protects heart function, according to the American Heart Association (AHA). A full 7-8 hours of sleep and retiring to bed between 10 and 11 p.m will minimize the risk of stroke by 7%. To achieve the greatest sleep possible, limit digital gadget’s use and overeating 30 to 60 minutes before bed.
5. Limit your alcohol consumption and smoking
High cholesterol, smoking (because of nicotine), and stress are the three main causes of heart disease. Drinking too much alcohol will raise blood pressure while it will promptly raise heart rate, result in problems, and increase the chance of heart failure, which will cause a stroke and death.
Additionally, the amount of nicotine in cigarettes contributes to high elevated blood pressure because nicotine is an addictive drug that raises the level of adrenaline, which in turn causes an arrhythmia and rapid heartbeat.
6. Regular general health examination
Shortness of breath, arrhythmia, chest pain, and even dizziness are common and short-lived symptoms of cardiovascular disease that are usually disregarded by patients and do not attract much attention.
- It is recommended that patients consult a doctor at least twice a year even if they have no history of cardiovascular disease or show no symptoms of irregularities.
- It is advised to see a doctor on a regular schedule if you have a history of coronary artery disease or are currently receiving treatment for the condition.
7. Reduce weight and maintain a healthy weight.
Obesity not only alters one's physical appearance and causes lowers self-esteem, but it also compromises cardiac function.
Obese people are more likely to get heart failure, stroke, heart attack, or other cardiovascular disorders, according to the American Heart Association. Due to the high level of cholesterol, this causes the heart to arrhythmia and progressively forms blood clots.
References:
Vân, D. N. (2022). KHÁM TIM MẠCH VÀ TẤT TẦN TẬT NHỮNG ĐIỀU BẠN CẦN BIẾT. Medlatec. Truy cập vào ngày 14/7/2023, từ: https://shorturl.at/fgjuy
(2021) Thuốc lá ảnh hưởng tới sức khỏe tim mạch như thế nào? Trạm y tế phường Sơn kỳ. Truy cập vào ngày 14/7/2023, từ: https://shorturl.at/iqr03
(2016) This Is How Much Exercise You Really Need To Do To See Health Benefits. Prevention. Truy cập vào ngày 14/7/2023, từ https://www.prevention.com/fitness/a20486819/amount-of-exercise-to-see-healthy-benefits/
Cách tốt nhất để giữ cho trái tim của bạn luôn khỏe. Vinmec. Truy cập vào ngày 14/7/2023, từ: https://shorturl.at/coEGP
(2017) 10 mẹo giúp giữ rau quả ngon đảm bảo dinh dưỡng. Đồng tháp. Truy cập vào ngày 14/07/2023, từ: https://www.baodongthap.vn/suc-khoe/10-meo-giup-giu-rau-qua-ngon-dam-bao-dinh-duong-71970.aspx
Fresh, Frozen or Canned Fruits and Vegetables: All Can Be Healthy Choices. AHA. Truy cập vào 14/7/2023, từ: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/ahadiet-and-lifestyle-recommendations
Image resources:
https://www.vectorstock.com/royalty-free-vector/no-smoke-alcohol-vector-7539536
https://utswmed.org/medblog/belly-fat/
https://www.prevention.com/fitness/a20486819/amount-of-exercise-to-see-healthy-benefits/