5 tips to keep your heart healthy

The cardiovascular diseases are the leading cause of death worldwide: according to the  World Heart Federation, each year 17 million people die from this disease. Of all of them, 80% are avoidable with adequate health habits. Therefore, today we give you the keys to prevent them and take care of our heart health.

WHAT DO WE UNDERSTAND BY CARDIOVASCULAR DISEASE?

They are all conditions related to the heart and blood vessels. Although its causes are not fully clarified, genetic and environmental factors play a fundamental role in the development of atherosclerosis, ultimately responsible for the blockage of arterial blood vessels.

The atherosclerosis is the formation of so-called plaque, that is, an accumulation of various substances on the inner wall of the arteries, such as cholesterol and other fats. As a result, those internal arterial walls become rigid and narrow, resulting in less blood reaching all tissues, including the heart itself.

5 HEART-HEALTHY TIPS

In addition to keeping risk factors under control, having healthy lifestyle habits significantly reduces the incidence of cardiovascular disease. Some recommendations:

1. Give up smoking. Smoking triples the risk of cardiovascular disease since nicotine directly damages the arteries and produces alterations in blood clotting.

2. A good diet.  An inadequate diet can cause three of the most common health problems associated with heart risk: obesity, increased cholesterol, and hypertension. 

3. To make some exercise. Playing sports has many benefits, especially for the heart. It's not about becoming an athlete, it's about making small gestures, like taking a 30-minute walk each day or getting used to using the stairs instead of the elevator.

4. Sleep well and control anxiety. Getting adequate rest maintains our hormone levels, regulates breathing and reduces blood pressure. For its part, stress increases the risk of cardiovascular diseases, especially if they last over time and add to other added factors, such as obesity, smoking or hypertension.

5. Get regular checkups. Many of the risks to our heart do not usually produce symptoms: people who have an increase in cholesterol, sugar or blood pressure, especially in their early stages, are asymptomatic, that is, they are unaware of those risks until it is too late. For this reason, an annual visit to the doctor and an analysis can be enough to know your state of health and apply the necessary measures.

Also, if your doctor has prescribed any treatment to control your blood pressure, cholesterol or blood sugar, it is very important to follow it to the letter: many of those with heart problems did not do it at the time.