The heart is one of the most important organs in our body. We often refer to it in culture and pop culture, in sentences used in everyday life. In our minds, the heart competes with the brain for the role of the most important organ. The fact is that you need to take proper care of them to protect them from various types of illnesses and diseases, and at the same time maintain good health for longer.
How to properly care for the heart and circulatory system? 10 simple tips
- Avoid fatty foods. Eat fried foods less often and steamed more often. Introduce more positive fats into your diet, e.g. from nuts, avocados or olive oil.
- Consume more fiber, because in addition to supporting the work of the intestines, it also has a health-promoting effect on the heart and reduces the risk of a heart attack. You should consume around 25 to 35g of fiber a day. More often, you should choose dark bread, with a lot of grains or wholegrain flakes with milk. It will also help prevent other cardiovascular diseases.
- Start drinking green tea. It works great on the circulatory system to reduce the levels of “bad” cholesterol. Thus, green tea helps in the prevention and treatment of atherosclerosis.
- Consume more omega-3 fatty acids. You will find them primarily in fish, but if you do not like fish, you can also go to the pharmacy for appropriate dietary supplements. Omega-3 fatty acids are really of great importance for the proper prevention of heart disease, because consuming them at least once a week reduces the risk of a heart attack by as much as 52%!
- Do sport. Physical activity supports the functions of the circulatory system. During exercise, the heart is supplied with more oxygen and nutrients, which improves its efficiency. In addition, exercise helps to lower blood sugar and bad cholesterol levels.
- Rest and sleep well. Heart diseases very often arise as a response to too much stress, lack of sleep, overwork, staying up at night. Every day, set aside at least an hour a day to rest, watch your favorite movie, or take an aromatic bath. Sleep about 7-8 hours a night.
- Red wine will also help. It is believed that drinking one glass of red wine with dinner reduces the risk of many cardiovascular and heart diseases.
- Choose hot chocolate. First of all, it does not contain large amounts of sugar, and besides, research shows that dark chocolate with at least 70% cocoa content has a great positive effect on the work and health of the heart.
- Eat less sweets. This will lower your blood pressure and blood sugar levels as well. This will normalize the work of the heart, which will be healthier and more durable.
- Eat lots of fruits and vegetables. Especially recommended fruits are apples, because they help in lowering “bad” cholesterol.