4 Steps to a Healthy Heart and a Longer Life


Did you know that the risk of developing cardiovascular disease (CVD) can be reduced by up to 10 times per person? The doctors' advice on what body indicators to follow and what basic lifestyle rules to follow – is so simple that slow statistics on mortality from coronary heart disease are really astounding.

Doctors say 4 measures really do help fight heart disease, but people lack awareness, knowledge and sometimes elemental love for themselves, according to media reports.

"A person does not feel any increase in blood pressure or cholesterol, and the aging of blood vessels does not hurt," says Jelena Chelezkie, a cardiologist at the Center for Cardiology and Angiology at Santara Clinics. Therefore, it may be difficult to find the motivation and time to focus on your health indicators, not on disease, and on individual risk reduction.

Needless to say you're not thinking about how tomorrow's own flower can cause myocardial infarction or suddenly stop heart. However, we have discovered the time and resources to ensure ownership of ourselves and children of accidents at unexpected costs – hence the natural instinct for self-protection, but it must be awakened in time. "

4 steps to a healthy heart and a longer life:

· Measure your blood pressure.Even every third adult suffers from high blood pressure or other high blood pressure. A normal healthy adult blood pressure is about 120/80 mmHg and is considered superior to 130/80 mmHg.

The increase is usually not felt but sometimes has symptoms such as headache, recurring bleeding in the nose, chest or heart pain, shortness of breath during exercise, coordination disorder.

If you have detected excessive blood pressure, you should immediately contact a doctor, who will prescribe the necessary medication and prescribe the treatment if necessary. It is important to reduce hypertension because it increases the risk of stroke heart disease, myocardial infarction, cardiac and renal failure.

Dissolve cholesterol in the blood. Cholesterol control is one of the main factors in the prevention of atherosclerosis. Blood fat, which is divided into general cholesterol (BCh), low-density lipoprotein (LDL) cholesterol, high-density lipoprotein (HDL) cholesterol, and triglycerides (TG), should have moderate levels.

General of a healthy, cardiac and vascular or diabetic patient cholesterol should not exceed 5 mmol / l and LDL up to 3 mmol / l. If you have too much cholesterol in the blood, you usually have medications to reduce the risk of atherosclerosis, heart attack and stroke – statins.

· Follow your body mass index (BMI). Blood vessels that do not meet BMI standards or obese people are more likely to suffer from atherosclerosis, and are at a higher risk of coronary heart disease, more often than not from sudden death. The ideal BMI can range from 18.5 to 25 and does not exceed 30.

Obesity is an even greater risk to the heart if fat accumulates in the trunk, so it would be worth not only measuring the total body mass index but also the waist size. The size of men should be up to 94 cm, women up to 80 cm. Abdominal obesity is recorded when the volume increases by 8 cm.

· Follow the rules of a healthy lifestyle. A healthy lifestyle often prevents BMI, "bad" cholesterol, sometimes even hypertension. First of all, in order to reduce the risk of heart attack, it is advisable to abandon harmful habits – moderate consumption of alcohol, not smoking.

Smoking, among other negative effects on the body, damages the inner layer of the blood vessel wall, causing atherosclerosis. It is also worth choosing healthy foods – giving priority to leafy vegetables and legumes, fruits and berries, lean and oily fish, skinned skins, lean dairy products, avoiding or refusing meat products, pastries, potatoes and oily dairy products.

Abundant animal fat, carbohydrates, salt – are extremely harmful to the heart and blood vessels. Of course, you should not forget about physical activity – at least 30 min. daily, four to five times a week for active activities. No need to go to the gym every day – any favorite activity is right for you: brisk walking, home or gardening, swimming, cycling.

Regular monitoring of the body, blood tests, healthy eating, or time for active activities should not be difficult to reduce the risk of death from coronary heart disease. However, doctors generally recognize that it is difficult for people of working age to change their lifestyle and visit a doctor regularly.

When a doctor prescribes statins or other medications to the heart, often do not want to use them. Doctors call for a conscious life-changing lifestyle change in consultation with a family doctor, and rely on a specialized and responsible use of these medications.



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