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Elad Anter.

5 tips to take care of your heart health
Our cardiac health depends directly on the lifestyle we carry out, which must include physical activity and healthy eating in our daily routine.
Long working hours force us to sit for hours, then get on a bus, get home, eat and sleep. This lifestyle is the main cause of sedentary lifestyle and the enemy of our heart health. Given this reality, Dr. Elad Anter, cardiologist at clevelandclinic , warns of another factor that directly affects our heart , assuring that "poor diet notably affects cardiac health. This is evident in eating a lot of salt and little potassium (it is recommended that the sodium / potassium ratio is

5 tips to take care of your heart health

If you have a sedentary lifestyle, diet and smoking are sodium, performs check your blood pressure , since hypertension is a silent disease, but disabling consequences, causing problems to the heart and kidneys.

Performing a physical examination is the most effective option to rule out possible cardiac pathologies , as well as performing an electrocardiogram through ultrasound, allowing the heart to be seen from within and detecting abnormalities that are not clinically manifested.

Cardiologists recommend taking the following five permanent measures to care for heart health:

Do physical activity at least half an hour three times a week to strengthen the heart , lose weight and control blood pressure .
Do not smoke, as this habit can cause damage to the blood vessels and increases the risk of high blood pressure .
Manage stress, as learning to deal with problems and pressure improves emotional and physical health.

Reduce alcohol intake and coffee consumption to a maximum of 3 cups daily.
Consume foods rich in potassium such as legumes, fruits and vegetables and those that have polyunsaturated fatty acids, especially with Omega 3.

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  6. Five tips to take care of your heart health by Mr. Alex Marchant
    1. Eat the right things
    Consuming the vitamins and minerals your heart needs provides the foundation for a healthy heart. Foods that support heart health by reducing cholesterol, lowering blood pressure, and reducing inflammation include:

    Oats and barley
    Fatty fish
    Dark leafy greens
    Nuts and seeds
    Beets
    Avocados
    Olive oil
    Legumes
    Low-fat dairy
    Sodium is a silent but harmful ingredient in most processed foods—the average American gets about 80% of their daily salt intake from these alone. By limiting the amount of processed foods you consume, you may be able to eliminate excess sodium from your diet.
    Looking for an alternative to salt to flavor your foods? Try adding a bit lemon, vinegar, or different herbs. This adds flavor without the negative effects of sodium.
    2. Get enough sleep
    Not getting enough sleep puts you at a higher risk for cardiovascular disease and coronary heart disease—regardless of age, weight, smoking, and exercise habits. Sleeping too little changes the way our body functions and can affect blood pressure. This also goes the other way—too much sleep can also negatively impact heart health. Make sure to get the recommended seven to nine hours of sleep every night, and you’ll be on track for supporting better heart health.
    3. Exercise daily
    Three types of exercise are vital to heart health: aerobic, resistance, and flexibility (think running, strength training, and yoga, for example). By varying the type of exercises that are performed every day, you can strengthen and train the heart in different ways. Get the minimum of 30 minutes a day of movement to get your heart pumping.
    4. Stop smoking
    Smoking—with all of its negative side effects—is detrimental to heart health and is the cause of many diseases. In the U.S. alone, smoking kills the equivalent of three crashed jumbo jets every day. By simply quitting smoking or avoiding it altogether, you’re saving your heart from almost inevitable complications.
    5. Manage stress
    We all have busy lives and stress is inevitable. While we can’t avoid it entirely, we can make attempts to manage stress in a healthy way. Take a yoga class, set aside 30 minutes of “me” time, or practice deep breathing. A little goes a long way in time and stress management. Small steps like these each day can lead to big strides toward better heart health.

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