The useful habits of a person can relate to different areas: family, finances, education, work, appearance. Of particular importance are the actions of constant behavior related to health, since they determine the general welfare.
If you are going to live happily ever after, take care of the heart in the first place because, according to research, cardiovascular diseases are the leading cause of premature death.
The risk group includes smokers, people who suffer from obesity, lead a passive lifestyle and abuse alcohol. To avoid heart problems, develop five simple habits.
Habit number 1: do morning exercises.
Everyone knows the benefits of sports for health and beauty, but only a few engage in physical activity for several hours a day. Regular training may not have enough time, energy, desire, but one of the good habits can be a mandatory exercise of 10-15 minutes in the morning.
The fact is that the peripheral blood vessels of the awake organism are half closed. Your nerve centers are inhibited.
The natural arrival in working conditions takes 2 to 3 hours. The complex of light physical exercises designed to warm the joints and muscles helps to quickly activate all the systems of the body.
In addition, it is charged with energy, improves mood, strengthens the heart.
Tips on how to correctly do the morning exercises are the following.
- Select exercises individually. They should not be complicated or tedious.
- Do the exercises sequentially: start with movements for the neck and head and complete the stretching exercise.
- Watch your breathing and press. Do exercises under rhythmic music.
- Do it in a well-ventilated area. In the warmer months, gymnastics is best done on the street.
- Remember the convenience. Choose comfortable clothes, well absorbent.
- Before the morning activity, drink a cup of semi-sweet drink: the liquid slightly dilutes the blood, thus reducing the load on the heart, and the sugars will give it energy.
- After loading, take a shower and have a good breakfast. The food intake in the morning should be carbohydrate-protein.
Habit # 2: Eat foods rich in potassium, magnesium and calcium.
According to doctors, 5-10% of cardiovascular diseases are inherited. The main causes of heart problems are bad habits, nutrition.
Salt, soup concentrates, pickles, sausages, French fries, store seasonings are the worst enemies of the heart and blood vessels. The danger to the motor of the body are drinks with high fructose corn syrup, products with high sugar content.
In the diet of people looking to be healthy until a very old age, there should be many tocopherols and ascorbic acid. These vitamins reduce inflammation in the vessels, prevent the formation of blood clots. Useful for the heart of the substance contained, as a rule, in vegetables, fruits and berries with bright colors.
Among the minerals, sodium potassium antagonist is of particular value. He warns of strokes, high blood pressure.
Magnesium also protects against heart disease. The risk of heart attacks reduces calcium.
It is important The doctors insist: the source of the substances that a person needs must be the products, not the multivitamin preparations.
Healthy eating habits: a list of the best foods for the heart:
- Asparagus, spinach, lettuce, cilantro, parsley
- wholemeal bread
- cauliflower and broccoli
- citrus fruits, currants, kiwi, strawberries, bananas
- prunes and dried apricots
- Potatoes baked in their skins.
Habit number 3: choose good fats.
The most harmful to the heart of fats – synthetic. Trans fats, as they are called, are obtained from vegetable oils by hydrogenation.
As a result of enrichment with hydrogen, they become solids of the liquid. Numerous studies show that the appearance of cardiovascular diseases is directly related to the consumption of trans fats.
There is evidence that synthetic fats cause liver disease, diabetes, cancer. That is why the World Health Organization strongly recommends eliminating margarine from the diet.
In addition to it, trans fats are present in the cake shop, cereal mixes for quick breakfasts, cookies, chips and chips.
Saturated fats (mostly animals) are considered less harmful, but they also contribute to an increase in cholesterol levels. The excess of saturated fatty acids stearic, palmitic, myristic, lauric and others leads to the formation of plaques in the blood vessels, this is how atherosclerosis develops.
What are good fats? These are monounsaturated and polyunsaturated lipids, which are usually found in vegetable oils.
So that the heart does not disappoint, it is advisable to eat up to ten walnuts or almonds, peanut beans, one teaspoon of flax seeds per day.
Habit # 4: drink enough fluids
Insufficient fluid intake leads to thickening of the blood, which makes it difficult for the heart to pump it. On the other hand, if heart problems already exist, an excess of water will only aggravate them. So, how much should you drink per day?
Nutritionists advise the daily use of 1.5-2 liters of liquid. An important part of this standard should fall into clean drinking water.
In addition, the need for liquid can be quenched with herbal teas, salty compotes.
Habit # 5: reduce salt intake
Useful habits include a minimum salt intake. The excess of sodium chloride in the diet produces edema, hypertension, problems with the joints, the kidneys and the heart. You can replace the salt with fresh and dried kale, green and onion, garlic, horseradish, ginger, lemon juice.
When preparing soups and sauces, season with aromatic herbs: basil, oregano, parsley, dill, sage, thyme. Give the dishes a unique flavor and aroma such as turmeric, dried paprika, celery seeds, cumin. The optimum daily intake of salt for adults, according to WHO recommendations, is 5 g, for children – 2-3 g.