(Not) secret tips to keep your heart healthy at every stage of your life
Know your own risks
The first step to maintaining a healthy heart is to know your heart condition. This can achieved by visiting your doctor annually for a physical evaluation. While genetics play a role in increasing your risk of heart disease, environmental and other factors are just as important as genetics.
High blood pressure is considered the number one risk factor for coronary artery disease. High blood pressure often does not show symptoms or warning signs. Therefore, it is important to check your blood pressure regularly. If left untreated. It can increase the risk of heart disease and stroke.
Quit unhealthy habits
Smoking is considered the most harmful habit for heart health. Because cigarettes damage the lining of arteries, causing the accumulation of fat called โปรโมชั่น ufabet atherosclerosis and causing the arteries to narrow. Some people may have chest pain as a warning of coronary artery disease. And there are many people who do not find out that they have atherosclerosis until they have a heart attack or stroke. Therefore, it is best to avoid smoking for better health.
Move frequently to get your heart pumping.
Sedentary lifestyles are on the rise around the world. This trend is due to a lack of outdoor space for exercise, as well as increased sedentary behaviors like sitting in the office, watching TV, streaming or watching videos on devices. Aim for at least 30 minutes of exercise each day. Avoid being sedentary all day long. Take a walk in the park during your lunch break. Which can give you more opportunities to socialize with coworkers. Park further away from the office, take the stairs or stand up occasionally. And as you get older, doing strength training can help reduce your risk. Specific exercises are movements that are designed to improve your ability to perform daily activities, such as walking, bending or squatting to pick up something or pushing yourself off the floor.
Eat well and choose dietary supplements.
Consuming fruits, vegetables, lean protein and whole grains is one way to get vitamins and minerals to maintain a healthy heart. Fresh fruits and vegetables provide important fiber. Good fats in foods such as salmon, mackerel and tuna, flax seeds, walnuts, pumpkin seeds and soybeans are also rich in omega-3 fatty acids that may help reduce the risk of heart disease and maintain a healthy cardiovascular system by reducing cholesterol and triglyceride levels.
Supplements can also help protect heart health by filling in and replacing missing nutritional gaps in the diet. A study published by the American College of Cardiology showed that omega-3s, folic acid, and coenzyme Q10 are among the nutrients. That can use to reduce the risk of cardiovascular disease.
Prioritize mental health
While there is no clear direct link between stress and heart disease, stress can pose indirect risks to heart health, such as high blood pressure, overeating, or less exercise. Long-term stress can also increase levels of stress hormones like adrenaline and cortisol. Which increase the risk of a heart attack.
Ultimately, living an active and healthy lifestyle can go a long way toward preventing heart disease, so now is a good time to start incorporating at least one of these great tips into your daily routine to keep your heart beating strong today and into the future.