The heart is often seen simply as an organ that pumps blood throughout the body. However, the heart is actually much more complex, and affects our…

Preventative measures that can protect your heart

The heart is often seen simply as an organ that pumps blood throughout the body. However, the heart is actually much more complex, and affects our health and our body as a whole in many ways. In addition to the burden of cardiovascular disease, we strain our health with too much stress, which can lead to a lack of sleep and unhealthy eating habits. Protect and strengthen your heart, and therefore your general health as well, with a few simple lifestyle modifications.

 

  • Increased salt consumption can lead to high blood pressure.
  • If you already suffer from high blood pressure, chronic kidney disease, or diabetes, your salt consumption should be less than 6 grams per day.
  • Avoid pre-prepared foods and too many meat and bread products. It is better to cook healthy and fresh meals yourself!
  • Fruits and vegetables contain Potassium, which help counter the effects of sodium (salt), and therefore help reduce your blood pressure.
  • High-quality oils such as Olive oil, Flaxseed oil, and Walnut oil should replace the intake of saturated fats and trans fats.
  • Apples, peas, nuts, seeds, high-quality oils, green tea and garlic can reduce your cholesterol level.
  • Bananas, raisins, kiwi, watermelon and chocolate with at least 60% cocoa help lower your blood pressure.
  • Excessive alcohol consumption contributes to increased blood pressure by inducing a stress reaction within the body.
  • The daily intake of pure alcohol should not exceed 30g (equivalent to 1/2 liter of beer) for men and 20g (equivalent to a small glass of wine) for women.
  • Your body takes on the excess burden when you are overweight, which can contribute to heart disease.
  • You can determine your Body Mass Index (BMI) either via a simple calculation or a body fat scale. Try to maintain your ideal body weight.
  • Movement decreases your blood pressure, stimulates your metabolism and also reduces your stress level.
  • The World Health Organization (WHO) recommends 30 minutes of exercise daily.
  • Stress is especially dangerous when combined with high blood pressure, increased risk of heart attack, obesity and heart disease.
  • Stress can often lead to unhealthy nutrition as well as smoking.
  • Lack of sleep induces stress.
  • Smoking increases your risk of heart disease and high blood pressure, and also damages your blood vessels.
  • Too little sleep leads to stress and a burdened heart.
  • Adults are recommended to sleep between 6 and 9 hours per night.
  • Lack of sleep influences your eating habits, which can quickly lead to weight gain.

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