The heart is protected with nutrition, sleep and physical activity

Even walking for thirty minutes a day can be enough. Quitting smoking and keeping your blood pressure under control. High cholesterol is also bad for the brain.

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how to protect your heart
The match of the heart It's all about prevention. And it's not difficult to avoid the risks of heart attacks and ictus thanks to some simple and powerful natural remedies. The American Heart Association, the most authoritative association of doctors who deal specifically with heart diseases, has summarized all the rules for the protection of the the heart in seven pillars. Nutrition (which means eat healthy), physical activity (at least 30 minutes a day, even with a simple walk), low blood sugar (i diabetics they also become at risk for the the heart), pressure within limits (neither too high nor dangerous), cholesterol according to the standard values ​​(now shared by the entire scientific community).

Le cardiovascular diseases kill 17,3 million people worldwide every yearMost of the time, they are caused by a whole series of unhealthy behaviors and lifestyles, which are easily modifiable. In Italy in particular, as noted by the Istituto Superiore di Sanità, le cardiovascular diseases They are still the leading cause of death today, and are responsible for 44 percent of all deaths.And the data regarding the future, unfortunately, are not rosy at all: it is estimated that deaths caused by heart disease, heart attacks, and strokes will increase from 17,3 to 23 million in 2030.

How to protect your heart

Yet, Preventing cardiovascular diseases is possible: a few simple actions, starting with a healthy diet and regular and consistent physical activity, are enough to significantly reduce the chances of getting sick.

Here then What are the good habits that should not be neglected to take care of your heart and keep it in perfect health?:

  • Healthy nutrition

Cardiovascular disease prevention begins at the table. Eating a healthy, balanced diet rich in fruits and vegetables, legumes, whole grains, and fish helps keep cholesterol levels, blood pressure, and weight under control. Therefore, avoid overindulging in salt, alcohol, fats and sugars and focus on the Mediterranean diet, an excellent ally also in the prevention of cancer.

  • Physical Activity

You know that's enough walk For at least 30 minutes a day to reduce the risk of heart attack, stroke, and diabetes? Exercise is indeed a true, cost-free preventative medicine, even for our brain health. In fact, physical exercise blocks the decline of nerve cells and promotes the production of new stem cells which in turn create new neurons.This mechanism slows down theaging, and allows the formation of new cells, even in old age. Conversely, a sedentary lifestyle is a real enemy of our heart. And if you really can't find the time to join a swimming class or a gym, or simply to take an hour's walk or jog in the local park, at least don't neglect some simple daily habits: for example, choose the stairs instead of the elevator, walk to the grocery store, avoid using the car to drive the kids to school, especially if the school is close to home. Sometimes even such simple gestures can make a difference.

  • Stop smoking

Il smoke It greatly increases cardiovascular risk by damaging blood vessel walls, increasing fatty deposits in the arteries, and accelerating the heartbeat. Female smokers, in particular, are at an even higher risk of heart attack, regardless of age. Throw away your cigarettes, which is also important for those around you: secondhand smoke increases the risk of heart attack and causes 600 deaths each year.

  • Pressure under control

Being overweight increases the risk of hypertension, high cholesterol and diabetes, conditions that, in turn, increase the risk of cardiovascular disease. Eating a healthy diet and engaging in regular physical activity will help you stay fit and protected from potential risks.

  • Monitor your health regularly

Keeping your blood pressure, cholesterol, and glucose levels under control will help you avoid the risk of cardiovascular disease. And if you experience any symptoms that suggest a heart problem, don't hesitate to consult your doctor, who will be able to recommend specific tests.

  • Cholesterol within limits

Cholesterol, like blood pressure, should be monitored. And at least once a year, if you're over 40, it's a good idea to have a blood test to determine your "good" and "bad" cholesterol levels. Your doctor will then decide whether you should address the problem with natural remedies to lower your cholesterol or whether you need specific medications.
High cholesterol not only puts heart health at risk, with a significant increase in the risk of cardiovascular disease. There is also a link between high cholesterol, and some brain problems: memory loss and stroke. This connection is even more pronounced in people with hypertension. Recent studies have shown that high cholesterol, with its associated vascular risks, may also be linked to the onset of Alzheimer's disease, which manifests itself in its early stages with episodes of memory loss.

  • Low blood sugar

Hyperglycemia, or excessive blood sugar, is a cardiovascular risk factor. Normal blood sugar levels are between 70 and 100 milligrams/deciliter after eight hours of fasting. Unfortunately, hyperglycemia is common in diabetics, but it can also affect people without this condition. It is primarily addressed with a proper diet that allows for a reduction in the intake of foods and beverages high in sugar. And in any case, it's a good idea to accustom the body to eating low-sugar and low-salt foods.

  • Appropriate weight

Weight, with a correct relationship between height and body mass, is also a decisive preventive factor for protect il the heart. Overweight, or worse obese, people are subjected to the the heart with enormous efforts.

Foods that are good for the heart

The heart can be protected, as we've said, even at the table. With a healthy diet, and with certain foods, such as those listed in the guidelines suggested by doctors at San Donato Hospital.
  • Green leafy vegetablesThey reduce blood pressure and slow down the aging of the arteries.
  • fresh fruit. It always contains abundant portions of antioxidants.
  • Dried FruitWalnuts and hazelnuts clean the arteries of “bad” cholesterol.
  • Blue fishRich in the famous Omega 3, the fatty acids that increase “good” cholesterol.
  • LegumesThey are well supplied with mineral salts (potassium, phosphorus and iron) which protect the heart.
  • Soy. Contains lecithins, natural substances that fight cholesterol.
  • Whole grainsThey are also rich in fiber, and reduce “bad” cholesterol.
  • Red wineA glass with meals: it contains resveratrol, an excellent antioxidant.
  • Dark chocolate. Promotes the elasticity of blood vessels.
  • Apple cider vinegar. In addition to heart-protecting minerals, it contains pectin, a water-soluble fiber that protects cells and blood vessels.

Cardiovascular disease: signs not to be ignored

Cardiovascular diseases account for 44 percent of deaths in Italy, starting with heart attacks (28 percent). These types of problems almost always present warning signs that shouldn't be ignored.
  • Chest pain, chest pain, and palpitations
  • Breathing changes with shortness of breath even when making a small effort
  • Minor arrhythmias
  • Tiredness after efforts that were previously made without any difficulty
  • Dizziness or lightheadedness when standing up
  • Swelling of the legs, of the ankles and feet
  • fainting
In any case, an annual heart check-up is a good idea.

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