Heart disease does not always manifest immediately. A person may feel wonderful and be active, and then a heart attack can suddenly show up!
Obesity, bad habits, and a sedentary lifestyle are the main enemies of the cardiovascular system. But heart problems can also show up in those people who carefully watch their health…
The general symptoms of cardiovascular system disease are:
- Fatigue
- Irregular heartbeat
- Severe dizziness
- Rapid heartbeat (100 or more beats per minute)
- A squeezing type of pain in the chest area.
It’s good that there is a simple test that will help you determine if your heart is in order! I recently checked myself and I am glad that I have nothing to worry about now.
How to check your heart’s health?
Sit on the floor and stretch your legs forward, point your toes up.
Stretch your hand forward and touch the tips of your toes. If you do this easily, you can say with confidence: your cardiovascular system works without excess stress and failures, heart disease will pass you by!
If the body is not flexible enough, in all likelihood, you already have heart problems. The fact is that inflexible people have rigid blood vessels! In this group of people, a violation of blood circulation is observed due to a lack of collagen, which makes the blood vessels elastic and young.
Stiff, inactive, inflexible muscles of the back and legs point to a direct path to a visit with a cardiologist! These muscles contain the same amount of collagen as the blood vessels, they can be used to assess the condition of the blood vessels of the whole body.
Be in good shape and do not forget to take care of your body, both externally and internally! It will always hint to you what to do to improve your well-being – you just have to be attentive and not ignore the small signs that your body gives you…
Let your friends know about this important health test!
Caring for your heart is a combination of a healthy diet, regular activity, smart habits, and medical supervision. Here is a guide to the key areas.
I. Heart-Healthy Eating
Think of food as the fuel that runs your heart. Giving it the right fuel is essential.
Eat More Whole Foods:
- Fruits and Vegetables: Load your plate with a variety of colorful produce. They are rich in vitamins, antioxidants, and fiber.
- Whole Grains: Choose oats, brown rice, quinoa, and whole-wheat bread. They help manage cholesterol and blood pressure.
- Lean Protein: Focus on fish (especially fatty fish like salmon), skinless poultry, beans, and lentils.
- Healthy Fats: Use olive oil, and include avocados, nuts, and seeds in your diet.
Eat Less of These:
- Processed Foods: These are typically high in sodium (salt), sugar, and unhealthy fats.
- Sodium: Too much salt leads to high blood pressure. Read labels and cook at home to control your salt intake.
- Saturated and Trans Fats: Limit red meat, full-fat dairy, and fried foods.
- Added Sugars: Sugary drinks and sweets contribute to inflammation and weight gain.
II. Regular Physical Activity
Your heart is a muscle. Exercise makes it stronger and more efficient.
- Aim for Consistency: The goal is at least 150 minutes of moderate-intensity aerobic exercise (like brisk walking, cycling, or swimming) per week. You can break this into 30 minutes, 5 days a week.
- Include Strength Training: Lifting weights or doing bodyweight exercises at least two days a week helps improve your overall metabolism and body composition.
- Stay Active Throughout the Day: Reduce long periods of sitting. Get up and walk around for a few minutes every hour.
III. Smart Lifestyle Choices
Your daily habits have a huge impact on your heart.
- Quit Smoking: This is the single most important step you can take for your heart. Smoking damages your arteries, raises blood pressure, and reduces the oxygen in your blood.
- Limit Alcohol: If you drink, do so in moderation. Excessive alcohol can raise blood pressure and damage the heart muscle.
- Manage Stress: Chronic stress can contribute to high blood pressure and other heart problems. Find healthy ways to cope, such as meditation, yoga, spending time in nature, or enjoying a hobby.
- Prioritize Sleep: Aim for 7-9 hours of quality sleep per night. Poor sleep is linked to an increased risk of heart disease.
IV. Medical Supervision and Knowing Your Numbers
You can’t manage what you don’t measure. Work with your doctor to stay on top of your health.
- Get Regular Check-ups: Visit your doctor regularly to assess your overall risk for heart disease.
- Know Your Key Metrics:
– Blood Pressure: Often called the “silent killer,” as high blood pressure has no symptoms.
– Cholesterol: Keep track of your “bad” (LDL) and “good” (HDL) cholesterol levels.
– Blood Sugar: High blood sugar is a risk factor for diabetes, which significantly increases the risk of heart disease.
- Take Medications as Prescribed: If your doctor prescribes medication for blood pressure, cholesterol, or another condition, take it exactly as directed. These are essential tools for managing your heart health.
Please remember, this guide provides general information and is not a substitute for professional medical advice. Always consult with your doctor or a cardiologist to create a heart health plan that is personalized for you.
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Please note: The articles on our website are for informational purposes only and do not replace professional medical advice. If you have serious health concerns, please consult a qualified specialist.
