Cardiac fitters: Besides cancer, cardiovascular diseases are the most common cause of death worldwide. Almost every second death is caused by cardiovascular diseases. Fortunately, there is a lot you can do yourself to prevent heart attacks, strokes and the like. A healthy lifestyle with a balanced diet, regular exercise and relaxation help to keep the heart fit. Read here how you can best protect your heart and blood vessels.
The heart – the pulse of life
Our heart keeps us alive, because it pumps 6,000 to 8,000 liters of blood through the body in one day. It transports oxygen, nutrients and messenger substances into all body cells. On the way back, the blood takes carbon dioxide to the lungs, where it is exhaled. The blood also has to circulate continuously through the body for immune defense, healing wounds and regulating body temperature.
Causes of cardiovascular diseases (Cardiac fitters)
But why does our most important organ fail more and more often? The main causes of cardiovascular diseases are poor nutrition and insufficient exercise. Stress, obesity and smoking also strain the heart and blood vessels. Then blood pressure, blood sugar and cholesterol levels often rise. The combination of overweight, high cholesterol, high blood pressure and diabetes is known by experts as a “deadly quartet”. But we have a few trump cards in hand in order not to let it get that far.
Healthy nutrition protects the heart and blood vessels
A healthy and balanced diet protects the heart and blood vessels. Eat as much fresh vegetables and fruits as possible, as well as whole grains and legumes. In addition to vitamins and minerals, it also contains a lot of fiber that helps to lower cholesterol levels.
Tip: according to the Nutrition Society, we should eat 5 servings of fruit and vegetables a day.
If your heart is close to your heart, you should consume salt, alcohol and fat sparingly. The type of fat also plays a crucial role. If possible, use high-quality vegetable oils such as olive, rapeseed, walnut, corn germ or sunflower oil every day, which provide us with valuable fatty acids. Some vegetable oils, such as rapeseed oil but also fatty sea fish, such as mackerel, salmon and herring, also provide omega-3 fatty acids. These help protect our heart because they keep cholesterol levels low and prevent calcification of our arteries. The Nutrition Society therefore recommends eating sea fish twice a week. In contrast, saturated fatty acids and animal fats, such as those found in fatty meat, sausages, eggs, cream and bacon, should be served less frequently.
Tip: An elevated cholesterol level is a risk factor for cardiovascular diseases.
Drink a lot: water, tea or juice spritzer
Not only healthy food is important for the health of our heart, but also sufficient fluids. Our body needs this so that the cardiovascular system runs like clockwork. Drink something with every meal and in between: We need around 1.5 to 2 liters of liquid every day. The best are water, unsweetened teas or juice spritzers, which are mixed from 1/3 juice and 2/3 water.
Avoid poisons, treat diseases
It is better to hold back your heart for alcohol. Smoking also damages the vessels. Try to avoid glow sticks as completely as possible. High blood pressure does not hurt, but it is a constant burden on the cardiovascular system. Therefore, it should be reduced to a tolerable level by exercise, proper nutrition and, if necessary, medication. The same applies to cholesterol levels. Diabetics should take care to keep their blood sugar levels under control.
Sufficient exercise keeps the heart fit
Regular exercise has a positive effect on our cardiovascular system. It trains the heart muscle and makes the heart work more efficiently. Therefore recommends 30 to 60 minutes of physical activity or other strenuous activities such as gardening four to five times a week. For physical fitness, endurance sports such as Nordic walking, cycling or swimming are best suited. But everyday life also offers many opportunities to incorporate more exercise. Use the stairs instead of the elevator, for example, or cycle to work in good weather.
Attention: The sport and duration should be adapted to the respective physical situation. People with chronic illness or other limitations should ask their doctor for advice before starting training.
Avoid stress – relax more often
Stress not only causes an acute palpitation of the heart, but also affects the cardiac function in the long term. Therefore relaxation is an important factor for the health of our heart. Build regular rest periods and learn how to handle stress properly. Techniques such as autogenic training, yoga, Pilates or meditation also help with relaxation.
Tip: Yoga relaxes and strengthens our body at the same time. Read more on the topic in the article “Yoga”.
8 important tips for a healthy heart (Cardiac fitters)
- Eat healthy and drink enough.
- Exercise enough, several times a week.
- Pay attention to moderate body weight.
- Drink as little alcohol as possible.
- Avoid smoking if possible.
- Treat high blood pressure.
- Treat diabetes.
- Avoid stress.
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