For everyday affairs and problems, we often overlook the most important thing - our health. Consulting a doctor only in case of serious ailment and ignoring the annual medical examination are mistakes that can sometimes cost a life.
Doctors increasingly note that “heart matters” today concern people at the age of 30. This trend undoubtedly worries the medical community. If you do not know how to strengthen the heart, the advice of a cardiologist will tell you the right way.
Prevention
Problems with the heart and blood vessels accumulate gradually. At the very beginning, you may not even notice a deterioration in health and seek help at the last moment. The list of simple ways to strengthen the heart invariably includes physical activity, rejection of bad habits and proper nutrition.
The rules may seem simple only at first glance, because in fact, for the sake of health, 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 our review.
Overweight
Unfortunately, adults and independent people sometimes do not even know how to strengthen the heart. Cardiologist's advice primarily relates to nutrition. The main enemy of the heart is overweight.
Studies have shown that due to obesity, the risk of stroke and heart attack increases by 20 times. Work in the company of tens of extra pounds requires serious changes from the body:
- four times the load on the heart;
- hypertrophy of the left ventricle appears;
- blood becomes more viscous and thicker due to a decrease in platelet activity.
The only reliable way to lose weight and facilitate the work of the whole body is proper nutrition. The increase in the number of fruits and vegetables in the diet, the choice in favor of lean meat and dairy products of medium fat content, restrictions on sweet and starchy foods are just some of the principles of healthy eating.
Diet
Some products just need to be included in the menu for those who care about the health 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 folk remedies. The head doctor of our “motor” has long been considered hawthorn. Berry broth reduces pressure, strengthens the nervous system, eliminates tachycardia and arrhythmia, improves cerebral circulation.
Recipe
One tablespoon of fruit pour 300 ml of water and cook for 30 minutes. Let the drink brew, strain and take 50 ml before each meal.
Aerobic exercise
If you do not know how to strengthen your heart, the advice of a cardiologist will tell you the right way. Lack of physical activity leads not only to excess weight, but also to weakening of the whole organism.
Doctors recommend starting training gradually, because an excessive load will aggravate the situation. To “wake up” the body, a small exercise in the morning will help, which must include lifting of arms and legs, swings, walking in place, rotation of the trunk, limbs and shoulders. Five minutes will be enough to get a boost of vigor.
At least two to three times a week, take time for more active activities. We are talking about dancing, running, aerobics, cycling or any other cardio load. As an alternative, even evening walks at a fast pace are suitable.
In city parks, more and more often you can see small groups of people with poles similar to skiing. Nordic walking is an incredibly popular type of physical activity that trains endurance, improves coordination and a sense of balance, burns 46% more calories compared to regular walking. Nordic walking coaches know how to improve heart health .
Cardiological advice draws attention to three main rules of cardio training:
- Keep track of the pulse. The optimal value is 120-130 beats per minute.
- Do not set records. Do not exhaust yourself for hours at the nearest school stadium. Aerobic training should last no more than 60 minutes, with weak vessels - 30 minutes.
- Observe the regimen. The desired result will bring 2-3 workouts per week.
Cigarettes, coffee and alcohol
Refusing bad habits is perhaps the most important item on our list. At the next break at work, you can only dream about how to strengthen your heart. The advice of a cardiologist 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 while intoxicated increases several times. You literally poison it with toxic substances. Drinkers suffer from cardiovascular disease three times more often.
- Coffee. Drinking more than four cups of flavored drink per day can lead to a heart attack, especially if you combine coffee and cigarettes.
Want to strengthen your heart? The advice of a cardiologist encourages you to remember a good rest. Stress at work, lack of sleep, change of time zones - emotional overstrain negatively affects the functioning of the cardiovascular system.