Contents:
- Medical Video: Mayo Clinic Minute: Tips for family heart health
- 1. Sports
- 2. Stay active throughout the day
- 3. Eat like an ancient person
- 4. Stop smoking anything
- 5. Learning is more relaxed
- 6. Take a break
Medical Video: Mayo Clinic Minute: Tips for family heart health
When you go about your daily activities, you may never think of the organ that makes all this happen: the heart. The heart pumps blood for you throughout the day, and this is the muscle that works the hardest.
You can help him continue to work well for many years ahead with these six steps. "This is the best medicine for your heart," said cardiologist from Atlanta, David E. Montgomery, MD.
1. Sports
Does this mean we have to start running a marathon? Not. You can do any physical activity that increases your heart rate for at least 30 minutes, or even 20 minutes if the intensity is high. Do this 5 days a week.
Need an idea? Run. Cycling. Row. In other words, all activities move that you can do for a few minutes, "Montgomery said.
If you are not used to exercising, first check with your doctor to see if there are restrictions on what you can or should not do.
2. Stay active throughout the day
Sports at the gym are good. But what did you do the rest of your day?
"If you sit at a computer all day, even if you run on the treadmill every morning, you are still at risk for heart disease," Montgomery said.
When you are in the office, schedule a short break to get up, move your legs and arms, and pump your heart.
Montgomery recommends that you make phone calls and answer emails while standing. You can also exchange office chairs with a balance ball as commonly used Pilates exercises, to train the muscles while you sit.
If you regularly check social media on your cellphone while taking a break, stand up and walk around while doing it. The important thing: move!
3. Eat like an ancient person
"The type of food that is healthy for your heart has not changed in hundreds of years," Montgomery said. These foods are:
- fruits and vegetables
- whole grains like brown rice and other complex carbohydrates
- nuts and seeds
Do not damage the nutritional benefits by frying or coating them with butter or cheese. This will actually increase "bad" cholesterol (LDL) which clogs arteries.
What about meat? You can still get it, but limit the amount and avoid fatty cuts.
"We have no evidence that vegans outlive vegetarians, or whether vegetarians live longer than meat eaters," Montgomery said. "But we know, eating less red meat and more lean meat and fish is the best way to optimize your heart health."
4. Stop smoking anything
You might know that smoking tobacco makes you more likely to have a heart attack. What might surprise you is that marijuana is also bad for the heart.
"Maybe it's not as bad, but it's definitely worse than people think," Montgomery said.
5. Learning is more relaxed
Stress happens! Montgomery said, the problem is not what causes stress, but how we respond.
When we are under pressure, the body produces adrenaline which will make the heart work harder. One way to overcome this is to run on a treadmill or practice yoga. Exercise will train the body to deal with stress.
If your stress has been felt excessive, talk to someone, both the closest person and professional counselor.
6. Take a break
Sleep is a time for our body torestart and recover. This is important for all aspects of health, not just the heart. "You won't feel good if you don't have a chance to recover," Montgomery said.
When you sleep, your blood pressure and heart rate slow down. This gives your heart the break it really needs. Without rest, you will feel stressed and crave high-calorie foods that are not good for the heart.
So make sleep and rest your priority before you are ready to start a new day.
