Heart attacks, strokes and other cardiovascular diseases such as high blood pressure and atherosclerosis can be prevented by adopting certain common habits, such as regular exercise and a balanced diet.
Cardiovascular disease is one of the main causes of change in the world and, although certain risk factors such as age, family history or sex cannot be changed, certain habits can prevent the onset of such problems.
In this way, 7 ways to reduce the risk of cardiovascular disease include:
Smoking is one of the most important risk factors for the development of cardiovascular disease, as certain tobacco chemicals can damage the heart and blood vessels, causing arteries to detach and cause atherosclerosis, which can lead to a heart attack.
In addition, carbon monoxide in cigarettes is part of the oxygen in the blood, which increases blood pressure and heart barking, forcing the heart to work harder to provide enough oxygen.
Exercising for 30 to 60 minutes, 2 to 3 times a week, such as swimming, walking, for example, helps control weight and improve blood circulation, reducing the risk of high blood pressure, high cholesterol diabetes.
Activities such as gardening, cleaning, going up and down stairs with the baby also help reduce the risk of cardiovascular diseases, especially for people who have some limitation to perform certain physical exercises.
To prevent the onset of cardiovascular diseases, it is important to avoid reducing the consumption of foods that contain saturated or trans fats, which are the types of fats that are harmful to health and increase the risk of heart attack, stroke and atherosclerosis, for example. .
In this way, it is important to avoid reducing the consumption of
On the other hand, the consumption of:
Alcohol consumption is more than recommended and, mainly, in the long term, can damage the heart, which could lead to high blood pressure, heart failure, stroke and stroke.
In this way, it is acceptable for men to drink 2 100 ml bottles of alcohol a day, one for the day and one on stage, especially red wine, and women 1 100 ml bottle a day. White drinks are not recommended and preference, should be administered to red wine containing resveratrol, which is good for health.
Excess weight is associated with high blood pressure, high cholesterol and diabetes, which increases the risk of cardiovascular disease, such as strokes and strokes; therefore, even a small weight loss can help lower blood pressure, lower blood cholesterol and reduce the risk of diabetes. .
To check if you’re at the ideal weight, you need to calculate the Body Mass Index (BMI), which should be between 18. 5 and 24. 9 kg/m2, to calculate it, put your data below:
In addition to BMI, it is also important to evaluate the abdominal circumference that is useful for measuring the thickness of abdominal fat, even if a man’s abdominal circumference should be less than 94 cm and less than 80 cm.
High blood pressure, high cholesterol and diabetes can damage the heart and blood vessels, increasing the risk of developing a heart attack, stroke or heart failure, for example.
Therefore, it is important to maintain normal blood pressure, it is up to 139/89 mmHg, the total cholesterol is less than 200 mg / dL and blood sugar, is a blood sugar below 99 mg / dL.
Hypertensive people, with high cholesterol or diabetes, need stricter controls of blood pressure (around 110/80 mmHg) and LDL cholesterol (around 100 mg / dL), adequately providing the treatment prescribed by the doctor and diet guided by nutritionists.
People who don’t have enough are at risk of developing obesity, high blood pressure, heart attack, diabetes or depression, so adults should sit around for three hours each night, trying to get closer and wake up at the same time. every day.
Sometimes the heart can go faster, increasing the number of heart beats per minute and the arteries and veins harden, reducing blood flow, in this way it is important to avoid stress, since you can resort to massages, techniques or exercises relaxation, like yoga.