Tips for Cardiovascular Health

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Overview

Even if a healthy lifestyle will not completely eliminate the risk of developing cardiovascular diseases, it may reduce the possibility of heart disease.

If you stay in shape through physical activity and healthy eating, is less likely to develop a cardiovascular disease by reducing bad cholesterol (LDL), and by reducing the risk of diabetes or obesity event. Here are some tips for maintaining cardiovascular health.


Contents

1. Overview
2. Eat less fat
3. Stop smoking
4. Keep the rhythm
5. Eat less sodium
6. Eat at least 25 grams of fiber daily
7. Eat foods rich in beta-carotene
8. Add garlic and foods rich in essential fatty acids to your diet
9. Drink lemon balm tea
10. Eat fish twice a week
11. Do 30 minutes of exercise every day
12. Avoid restrictive diets
13. Dietary tips for a healthy heart


Eat less fat

Some of the fat consumed increase the susceptibility of developing heart disease. These fats are usually found in foods from animals, such as meat, milk, cheese and butter. They can be found in oil palm and coconut. You should try to reduce the amount of such foods from your diet.


Stop smoking

If this seems to be a really hard thing to do, you must learn that it isn’t! Enter a half of cup of sunflower seeds and a cup of nettle or oat infusion in your daily diet for 4-6 weeks before giving up. Sunflower seeds reduce the body’s craving for nicotine and herbal infusions strengthen blood vessels and nerves during withdrawal.


Keep the rhythm

If you are overweight and lose 5-10% of body weight, blood pressure will be lower, as well as the risk of triggering diabetes and cholesterol levels will improve. The removal of fat stored is very important for cardiovascular health. Optimal body weight, a diet which contains fresh foods and regularly exercise, are essential steps for cardiovascular health. You can also use supplements recommended by a doctor to increase cardiovascular stamina.


Eat less sodium

If you introduce foods with less sodium in your daily diet, blood pressure will be lower and this way you reduce the risk of heart disease. Sodium is necessary, but most people consume too much. The salt intake comes from the cuisine they cook, but also from processed foods and snacks in trade. It is therefore advisable to avoid excess salt at the table.


Eat at least 25 grams of fiber daily

Studies have shown that a diet rich in fiber will reduce the risk of heart disease. Unfortunately, most people consume only 14 grams of fiber per day. Soluble fiber in oats, beans and citrus fruits, such as the composition of oranges help reduce levels of bad cholesterol. You might like to eat whole grains like brown rice, whole wheat pasta, increase total fiber intake and, this way the triglyceride levels will decrease.


Eat foods rich in beta-carotene

Foods that contain beta carotene reduces the risk of triggering stroke by 40%. Foods rich in beta carotene are: carrots, cabbage, potatoes, sweet potatoes, leafy dark green, apricot and seaweed.


Add garlic and foods rich in essential fatty acids to your diet

Multiple studies have confirmed the qualities of garlic. It can lower blood pressure, reduce phospholipids and cholesterol, strengthen heart function, increase immunity, to stabilize blood sugar levels and reduce platelet aggregation and clotting. Eat more raw or cooked garlic cloves per day. Equally important is to eat foods rich in essential fatty acids. Cold pressed oils, wheat germ or flax seeds are very nutritious.


Drink lemon balm tea

Lemon balm tea helps to enhance heart strength. Equally effective is healthy and balm vinegar can be used over salads.


Eat fish twice a week

Physical activity may reduce the risk of developing cardiovascular disease by 30%. Omega-3 fatty acids found in fish lower triglycerides and blood pressure. It also helps prevent irregular heart rhythms. Do not like fish? Ask your doctor to recommend fish oil supplements that have the same effect if taken daily.


Do 30 minutes of exercise every day

Move it! Walk, jump rope, swim or climb stairs! Regular exercise is very important for heart health. You don’t have to be professional athletes to benefit from exercise. Moderate physical activity will help keep your heart healthy.


Avoid restrictive diets

Common diets, lack of healthy food, fasting and eating disorders of balance the electrolytes in the body, causing heart muscle weakness and heart damage.


Dietary tips for a healthy heart

- Keep a low-fat diet, especially animal fat or palm oil and coconut (which contain saturated fats that increase cholesterol);
- Choose a diet with low sodium content;
- Keep or improve your weight;
- Eat more grains, fruits and vegetables;
- Try to use the 1% fat milk or skim milk instead of whole milk;
- Eliminate fried foods and replace them with the baked dishes steamed, boiled, fried or cooked in the microwave;
- Cook using cooking oil that is low in saturated fats such as corn, sunflower, soybean, cottonseed, olive, canola, peanut and sesame oil. Stay away from animal fats;
- Chicken and smoked fish and canned is high in salt. Fresh or frozen food is much healthier;
- Choose lean meats instead of fat;
- Replace sour cream and mayonnaise products with a low fat content product such as yogurt, low fat cottage cheese or mayonnaise with low fat content;
- Replace processed dairy products to natural, which are low in fat and sodium;
- Use natural spices for vegetables and potatoes, instead of salt and butter;
- Appropriate would be to prefer whole grain crackers without salt, instead of the crackers;
- Avoid canned soups;
- Eat bread, long grain rice and whole grains;
- Select for your meals more fruits and vegetables.

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