The risk of heart disease increases with age. Therefore, especially seniors should take care of the heart and its condition. It is worth making a few changes in your life that will keep your heart in good shape. If our heart is healthy, the whole body will certainly feel it, because the heart is the main organ regulating the work of many systems, including the circulatory system.
Less fat
Saturated fats tend to accumulate in the blood vessels. This restricts blood flow and leads to heart disease. The main sources of saturated fat and cholesterol are: lamb, fatty beef, pork, poultry with skin, lard, cream, butter and cheese. To take care of the heart, you should prepare meals with liquid vegetable oils, because they are considered healthy fats.
A healthy meal for the day
It is important that the all-day menu provides the heart with the most necessary substances. The amount of calories supplied depends on age, health and physical activity, so you should contact a dietitian beforehand. It is important that the daily diet includes:
— large amounts of fruit – 4 portions a day
— vegetables – 4 servings a day
— whole grain cereal products – 6 portions a day
— low-fat dairy — 2-3 servings a day
— fish – herring, salmon, trout, tuna
Regular exercise
The heart can be strengthened with regular exercise. Physical inactivity is one of the most common causes of heart disease. Among the recommended sports are:
— jogging
— nordic walking
– swimming
— aerobics
– walks
– Cycling
Regular exercise will strengthen the heart and improve the work of the circulatory system, thanks to which our body will be better oxygenated. You can take advantage of special exercises aimed at the elderly, which are offered in fitness clubs. Exercising in a group of people of a similar age will help you avoid age-related inhibitions and limitations.
green tea
Include drinking green tea in your daily habits. It is a rich source of antioxidants, lowers cholesterol and blood pressure. Green tea is also helpful in the fight against cancer and supports the fight against unnecessary kilograms.
However, in order for tea to retain its beneficial properties, you must learn how to prepare it properly. The basic rule is not to pour boiling water over it. The water temperature should be around 80 degrees Celsius. We brew tea depending on the effect we want to achieve – brewed for 3 minutes stimulates, up to 8 minutes has a relaxing effect. You can add a mint leaf or a slice of lemon to the cup, but never add sugar!
Dark chocolate
A bar of dark chocolate eaten once a week reduces the risk of stroke. Remember to choose chocolate with a cocoa content of at least 70%. It will satisfy our craving for sweets and additionally will not hurt.
No more sugar
People who consume large amounts of sugar tend to have high blood pressure. Limiting the consumption of sugar will lower blood pressure and positively affect our well-being.
It is important to read labels in search of harmful ingredients – it may turn out that the juice we like to drink has a very high sugar content, then it should be replaced with another, more healthy one.