Sleep at least 6 to 8 hours per night:
Lack of sleep disrupts the regulatory mechanism of the hormones produced by
the body, which helps to "damage the arteries over the long term,"
says Dr. Francis Square, cardiologist. Moreover, in the long term, it leads to
making substantial weight, increased stress, decreased immunity and a
propensity to offset fatigue through an exciting excessive drinking (alcohol,
coffee, cigarettes). So many bad factors for heart. In the short term,
insufficient duration of sleep causes fatigue, emotion, lack of concentration
and poor memory.
Cook his meals to reduce the salt and butter:
One is never better served than by yourself and it starts in the plate. The
advantage to cook its meals itself is multiple. This makes it easier to know
what they eat, to maintain a stable weight, choose cooking (preferred steam
rather than frying) but also to limit the foods the heart and blood vessels
hate most: salt and fat, present in large quantities in prepared dishes.
Move at least 30 minutes a day:
Physical inactivity is one of the worst enemies of a healthy heart because
it is primarily a muscle to maintain. Before playing sports as we understand
it, the most important is to stay active all day as stay over seven consecutive
hours without moving is very bad.
We must move at least 30 minutes a day, for example getting up every two or
three hours and walk a few minutes.
have a steady blood pressure:
is one of the leading risk factors for cardiovascular
disease. A disease more dangerous it is silent.
Blood pressure is monitored at each medical consultation,
the cardiologist recommends especially to pay attention to their cholesterol
levels via a blood test. Because if it is not well controlled, high cholesterol
can prevent blood from flowing well, which strains the heart and increases the
risk of heart attack and heart failure.
Eat more vegetables and fruits:
If too fat, too salty food is not recommended for heart,
fruits and vegetables, however, are preferred. Rich in antioxidants, vitamin,
fiber and potassium, they help reduce cardiovascular risk. As well as the type
of legumes beans, peas or lentils. Many studies show that the Mediterranean
diet, which includes such foods as olive oil and fish but little meat and
butter, is one of the best for health.
Learning to reduce stress:
It is difficult to formally establish a direct link
between stress levels and the health of chronic stress heart.The often
associated with a lifestyle far from sain.Pour prevent stress from encroaching
on health, it is best to find an outlet like sports or a hobby.
Alcohol: no more than two to three drinks per
day:
Like good food, alcohol is consumed in moderation. If in
small quantities of polyphenols antioxidants found in red wine would prevent
cardiovascular disorders, should not be abused. The heart is sensitive to
excessive alcohol consumption, which directly influences the increase in blood
pressure.
Stop Smoking: never too late!
Tobacco is accused of many cardiovascular ailments, the
first is to reduce the blood flow in the arteries, which leads to tissue
oxygenation failure. Result: this mechanism favors the long and insidious onset
of cardiovascular events such as myocardial infarction or stroke.
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