Do you want a healthy heart? Start by checking what you bring to the table! The main risk factors for heart disease include overweight and obesity, high cholesterol and hypertension, all of which you can protect yourself from with a balanced diet.
- The vademecum of eating well for a healthy heart
- Keep your weight under control
Overweight and obesity are enemies of your heart’s health. In particular, abdominal fat is one of the main risk factors.
If you have bacon, you are more exposed to the risk of suffering from cardiovascular disease. For this reason it is important to follow a balanced diet to eliminate the accumulation of fat on the belly. Especially if you have high cholesterol.
But how can you tell if your weight is not normal? The BMI, the body mass index, helps you. It is a value that puts weight and height in relation to each other to determine if you are normal, overweight or in the obesity range.
Avoid smoking and alcohol
Tobacco contains many dangerous substances which, in addition to being a major cause of lung or esophageal cancer, also have a harmful effect on the heart, veins and arteries.
Cigarette smoke increases the chance of suffering from thrombosis and reduces blood flow. You should also be careful if you do not smoke, because you run the same risks when someone close to you has this vice.
As far as alcohol consumption is concerned, it should be stressed that a glass of red wine a day does not hurt, on the contrary it is excellent for your health.
Other alcoholic beverages, on the other hand, especially if taken in excess, cause serious heart problems.
The onset of cardiovascular diseases is closely related to excessive consumption of alcohol.
Keeping your ideal weight
The problems of obesity and overweight are also linked to various heart problems.
The body mass index is a figure that can help you understand exactly how many kilos or centimetres you need to lose (although it is not the only useful method).
You only need to lose 10% of your body weight to regulate your blood pressure and improve your arterial health.
Knowing what our ideal size or weight is should not be a reason for obsession and weight loss at any cost.
Reducing quantities little by little is much healthier than starting a “miraculous” diet that promises to lose 10 kilos in a week. You don’t even have to stop eating to reach your goal, because then you will only suffer from hunger.
How much is “enough”? It depends on each of us, but it is estimated that a young adult needs to sleep between 6 and 8 hours a night.
Adopting the right sleeping habits is good for the heart, because it reduces the risk of suffering from tachycardia or heart attacks.
If we only sleep a few hours, our body is unable to produce the necessary amount of serotonin, which takes care of making us feel good and helps to have a healthy heart.
If the body does not receive the right amount of this hormone, it can trigger a greater desire to eat and drink.