10 Ways To Keep Your Heart Healthy

You Have A Big Impact On Your Health. By Following These 10 Tips, You Can Prevent The Development Of Coronary Artery Disease And Even Protect Yourself Against A Heart Attack.

Younger, professionally active people are increasingly affected by heart disease. The fast pace of life and work, stress, lack of physical activity, an unhealthy diet containing a large amount of saturated and trans type fats – are the main causes of cardiovascular diseases.

Cardiovascular diseases are the leading cause of death in Poland and worldwide. Mortality due to this in Poland is one of the highest in Europe. Epidemiological studies show that some patterns of behaviour that make up the contemporary lifestyle, i.e. risk factors.

Research conducted by the World Health Organization (WHO) has shown that Poles belong to the least physically active European societies. Only every tenth adult person systematically performs physical exercises, while about 60-70% of women and men lead a sedentary lifestyle that is harmful to health.

The Factors Increasing The Risk Of Cardiovascular Disease Are:

  • Hypertension,
  • Male gender
  • Diabetes,
  • Age, for men> 45 years, for women> 55 years old
  • Smoking tobacco
  • Low physical activity (sport less than three times a week for 30 minutes)
  • Lipid disorders: total cholesterol, triglycerides
  • Obesity

For the sake of our health, we should, first of all, follow the principles of prevention and systematically conduct examinations. For people who have not been diagnosed with heart disease, check-ups are recommended every 2-3 years.

10 Ways To Keep Your Heart Healthy Are As Follows:-

10 Ways To Keep Your Heart Healthy

1. Do Not Smoke Cigarettes

The Effects Of Smoking On The Cardiovascular System Are Manifold:

– It causes HDL (good cholesterol) lowering even in adults.

– It worsens the elasticity of the aortic walls, which is the largest blood vessel in the human body, which increases the risk of blood clotting.

– It increases the activity of the sympathetic nervous system, which degrades the cardiovascular system.

– It causes estrogen deficiency in women, eliminating its cardioprotective effect.

– People who smoke one packet of cigarettes a day are 2.5 times more likely to have a heart attack than non-smokers.

2. Control Your Cholesterol Level

The Likelihood Of Developing Heart Disease Increases When:

cholesterol level is over 200 mg/dl,

HDL is less than 40 mg/dl,

LDL exceeds 160 mg/dl,


triglycerides are elevated – above 150 mg / dl.

3. Take Care Of Your Blood Pressure

Hypertension is the most common risk factor for developing heart disease. Systolic blood pressure between 120 and 139 mmHg and diastolic blood pressure between 80 and 89 mmHg is considered normal blood pressure values. Often a healthy diet, restriction of salt intake and physical effort help regulate pressure. If you have high blood pressure, you may need to take antihypertensive drugs.

4. Spend Time Actively

It is known for a long time that in people leading a so-called sedentary lifestyle, the risk of heart disease and death from heart disease is greater than inactive people. If you have avoided physical exertion so far, consult a doctor who will advise you on which form of activity is most suitable for you.

5. Eat Healthier

A healthy diet for your heart is low in fat and cholesterol. It is recommended to eat fish, especially salmon or tuna. They are rich in omega 3 acids, which have a beneficial effect on our body. Your diet should not lack whole grains, fruits, vegetables and low-fat dairy products. Also, it is allowed to eat lean meat, e.g. poultry. Try to limit your intake of both sugar and salt in your diet. Do not forget to eat regularly, but try not to overeat.

6. Get Rid Of Unnecessary Kilograms.

Weight reduction is not only good for your heart. Losing extra kilos can also help equalize blood pressure or maintain normal blood sugar levels.

7. Control Your Blood Sugar Level

Decompensated diabetes increases the risk of heart disease. Elevated sugar levels can also harm the kidneys, eyes or nervous system. Many people do not know that they have diabetes or prediabetes. Check the blood sugar level. Correct blood glucose will avoid heart disease.

8. Avoid Stress.

Control Your Emotions And Take Care Of The Relaxation

It is worth learning not only to control your emotions but also to relieve stress. This will reduce the risk of heart disease as well as many other conditions.

A healthy lifestyle, a proper diet, exercise, regular check-ups are universal principles for the prevention of many diseases. Following these tips may require changing your habits, but it’s not impossible. It is worth trying because it significantly reduces the risk of heart disease. 

9. Do Not Abuse Alcohol

Alcohol, after smoking cigarettes, is another proven cause of cancer of the mouth, throat, larynx, esophagus and liver. His role in the pathogenesis of these tumours has not yet been sufficiently explained. Research indicates that alcohol, acting synergistically with smoking, increases the risk of cancer in these people by 40-280% compared to abstainers. In European countries and North America, alcohol is the most critical factor responsible for the highest number of deaths from liver disease.

Regular and moderate alcohol consumption can lead to permanent addiction in sensitive people. It is estimated that in Poland, there are 600-800 thousand addicted to alcohol. people, in addition, 2-3 million people drink harmful, and the number of risky drinkers is much larger, although difficult to determine

10. Exercise Your Physical Effort

Recreation effort improves heart function, improves coronary blood flow, helps fight lipid disorders, regulates blood pressure and prevents obesity, and is therefore antiatherogenic. The choice of activity should be adapted to the physical condition and physical fitness. It can be, for example, a quick march, a march with poles, running, swimming, cycling or aerobics classes.

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