Step 1
Quit smoking
Anti-tobacco advertising often mentions lung damage, but nicotine also harms the heart. According to the World Health Organization (WHO), smoking is the second factor after atherosclerosis that leads to the development of coronary heart disease.
Step 2
Moderate the use of alcohol
It's not necessary to give up alcohol altogether. A glass of dry red wine at lunch is good for the heart, as it contains polyphenols, which are chemicals that have antioxidant properties and perfectly protect the vascular wall from cholesterol deposition. However, excessive and regular consumption of alcohol of any content can trigger weight gain, increase blood pressure, and lead to heart attacks.
Step 3
Eat well
Eat greens, fruits, vegetables, grains, nuts, legumes, and food with minimal heat treatment. Eat foods with potassium and magnesium, which help the heart. Try to reduce the fat content of your diet as much as possible. Ditch pork in favor of lean beef. Go from beef to poultry. From poultry upgrade to northern sea fish. Make sure to use olive oil. Cut back on sweets, baked goods, and other high-carbohydrate foods. You should also avoid getting carried away with dairy products high in saturated fat and sugar.
Step 4
Eat less salt
Try to reduce salt intake, especially if you are hypertensive. Salt is primarily found in chips, salted nuts, fast food, and various sauces. Try adding lemon juice to the dishes instead. The main goal is to reduce the daily salt intake to 5 g, which is one teaspoon. And make sure to use iodized salt.
Step 5
Manage weight
Obesity is a risk factor for atherosclerosis and coronary heart disease. More than 90 percent of obesity cases are the result of overeating and a sedentary lifestyle, and only 10% are associated with genetic disorders, pathology of the nervous or endocrine system. You can start with small adjustments: make better choices from the menu and lead an active lifestyle.
Step 6
Exercise regularly
A sedentary lifestyle increases the likelihood of developing hypertension by 35 percent and coronary heart disease by 30 percent. Remember that the heart is a muscle that needs regular exercise. 150 minutes of targeted physical activity per week reduces the risk of cardiovascular disease by 40 percent. Fitness clubs have steppers, treadmills, bikes, and elliptical trainers for you to ride a bike, run at a moderate pace, or walk.
Nordic walking and swimming are the most beneficial physical activities for the heart.
Step 7
Control blood pressure and cholesterol
It is important to measure blood pressure at least 1–2 times a week. If it is often higher than the norm, you should check it every morning and evening. As you age, the risk of higher cholesterol and the formation of atherosclerotic plaques increases.
Step 8
Reduce anxiety
Mood swings, irritation, lethargy, and depression lead to overeating, smoking, alcohol, and subsequently, heart attacks. Make sure to reduce anxiety in your life through meditation, yoga, sports, trips to museums, travel, and any hobby that will help you with that. In extreme cases, a visit to a psychotherapist is recommended.
Step 9
Sleep at least 7 hours
A deep night's sleep allows the body and brain to recover. Not getting enough sleep increases your risk of developing high blood pressure and lowers your metabolic rate, making it difficult to lose weight. Besides, disrupting nighttime sleep increases stress levels.
Step 10
Check your genetics
You should carefully monitor your health if close relatives suffer from coronary heart disease because of smoking, high cholesterol, high blood pressure, obesity, or diabetes. Prevention is better than dealing with heart issues later in life!
