Behind everyday affairs and problems, we often lose sight of the most important thing - our he alth. Going to the doctors only in case of serious illness and ignoring the annual medical examination are mistakes that can sometimes cost lives.
Doctors are increasingly pointing out that “heart matters” today bother people already at the age of 30. This trend, of course, worries the medical community. If you do not know how to strengthen the heart, the advice of a cardiologist will show you the right way.
Prevention
Problems with the heart and blood vessels accumulate gradually. At the very beginning, you may not even notice the deterioration in he alth and seek help at the last moment. The list of simple ways to strengthen the heart invariably includes physical activity, the rejection of bad habits and proper nutrition.
Simple rules may seem only at first glance, because in fact, for the sake of he alth, some people will have to radically change their lifestyle. We will analyze each of the three points in detail - read useful exercises, recipes and tips in ourreview.
Overweight
Unfortunately, adults and independent people sometimes do not even know how to strengthen the heart. The advice of a cardiologist, first of all, concerns nutrition. The main enemy of the heart is overweight.
Studies have shown that obesity increases the risk of stroke and heart attack by 20 times. Working in a company of dozens of extra pounds requires serious changes from the body:
- four times the load on the heart;
- left ventricular hypertrophy appears;
- blood becomes more viscous and thick due to reduced platelet activity.
The only reliable way to lose weight and facilitate the work of the whole body is proper nutrition. Increasing the amount of fruits and vegetables in the diet, choosing lean meats and medium-fat dairy products, limiting sweets and starchy foods are just some of the principles of a he althy diet.
Diet
Some products just need to be included in the menu for those who care about the he alth of blood vessels and the heart. Dark red and orange fruits strengthen the walls of blood vessels, vegetables and cereals supply the body with fiber, and linseed oil and fish oil will become sources of important omega-3 acids.
Often the question arises of how to strengthen the heart and blood vessels with folk remedies. Hawthorn has long been considered the main healer of our "motor". Berry decoction reduces pressure, strengthens the nervous system, eliminatestachycardia and arrhythmia, improves cerebral circulation.
Recipe
One tablespoon of fruits pour 300 ml of water and cook for 30 minutes. Let the drink steep, strain and take 50 ml before each meal.
Aerobic exercise
If you do not know how to strengthen the heart, the advice of a cardiologist will show you the right way. Lack of physical activity leads not only to excess weight, but also to the weakening of the whole organism.
Start training doctors recommend gradually, because excessive load will aggravate the situation. A little exercise in the morning will help “wake up” the body, which must necessarily include raising arms and legs, swinging, walking in place, rotating the torso, limbs and shoulders. Five minutes will be enough to get a boost of energy.
At least two or three times a week, make time for more active activities. We are talking about dancing, running, aerobics, cycling or any other cardio load. Even brisk walks in the evening will do as an alternative.
In urban parks, you can increasingly see small groups of people with ski sticks. Nordic walking is an incredibly popular form of physical activity that builds endurance, improves coordination and balance, and burns 46% more calories compared to regular walking. Nordic walking trainers know how to improve heart he alth.
Advice from cardiologists draws attention to the three main rules of cardio training:
- Monitor your heart rate. The optimal value is 120-130 beats per minute.
- Don't set records. Don't spend hours exhausting yourself at the nearest school stadium. Aerobic training should last no more than 60 minutes, with weak vessels - 30 minutes.
- Respect the regime. The desired result will bring 2-3 workouts per week.
Cigarettes, coffee and alcohol
Quitting bad habits is perhaps the most important item on our list. At the next smoke break at work, you can only dream of how to strengthen your heart. The cardiologist's advice in this case is categorical:
Nicotine. Helps increase blood pressure and blood viscosity, increases heart rate and destroys the walls of blood vessels
- Alcohol. The load on the heart in a state of intoxication increases several times. You are literally poisoning him with toxic substances. Drinkers suffer from cardiovascular disease three times more often.
- Coffee. Drinking more than four cups of a fragrant drink a day can lead to a heart attack, especially if you combine coffee and cigarettes.
Do you want to strengthen your heart? The advice of a cardiologist urges to remember about a good rest. Stress at work, lack of sleep, changing time zones - emotional overstrain negatively affects the functioning of the cardiovascular system.
