10 Easy Ways To Help Your Cardiovascular Health

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The cardiovascular problems are one of the leading causes of death today, so it is very important to watch for signs that give you the body and visit the doctor so you can detect in time any cardiovascular irregularities.

Fortunately, making some adjustments in the diet, doing physical activity and controlling some health disorders can reduce the possibility of suffering cardiovascular diseases.

Do not wait any longer and know 10 easy ways to improve cardiovascular health.

10 Ways to help your cardiovascular health

1.Eat foods rich in calcium

Many people tend to take calcium supplements every day to take care of their health and reduce the risk of heart disease. However, a study in New Zealand found that older women who took calcium supplements had an increased risk of heart attacks and cardiovascular disease.

Therefore it is more advisable to obtain calcium through natural sources such as low-fat dairy products, and plant foods such as kale, broccoli or spinach: this way you will obtain the calcium necessary to take care of your heart daily.

It is also convenient to reduce or eliminate the consumption of sodium to take care of the health of your heart.

2.Include a large amount of antioxidants in your diet

A study conducted in Sweden in 2007 reported that women who consumed a higher concentration of antioxidants had a lower risk of stroke than women who had a low concentration of antioxidants.

The antioxidants needed to take care of your heart can be obtained from foods such as fruits and vegetables, whole grains, tea, chocolates, berries, artichokes, beans, lentils, apples and cocoa.

3.Adopt a Mediterranean diet

A study conducted in 2011 by Johns Hopkins University found that a diet high in healthy fats, fruits and vegetables helps prevent heart disease.

To help your cardiovascular health you should only start to consume Mediterranean-style foods. You can combine carbohydrates with healthy fats such as olive oil, nuts and avocado. In turn, you should not forget to incorporate into your diet a huge amount of fruits and vegetables.

4.Cooking with herbs and spices

The use of salt in food can raise blood pressure and affect your health, so it is advisable to use herbs and spices to reduce the need to add more salt. In addition, its use considerably improves health.

Many herbs contain a greater antioxidant effect than many fruits and vegetables. In fact, oregano has four times more antioxidant benefits than blueberries.

Fresh dill, on the other hand, contains quercetin, an antioxidant that has been linked to blood pressure reduction. Rosemary, thyme and mint also contain a generous amount of antioxidants.

5.Eat foods rich in potassium

It is commonly known that a diet high in sodium can put heart health at risk. Potassium can help counteract some of the negative effects of sodium on the heart.

A study published in the  Archives of Internal Medicine  showed that in order to achieve a healthy balance between sodium and potassium, salty and processed foods should be reduced and more potassium-rich foods such as broccoli, potatoes, tomatoes, Peas, pumpkin, apricot, bananas and citrus.

6.Take the medication for blood pressure during the night

According to the study published in the American Society of Nephrology,  in 2011, people who take medications for blood pressure before bed have a lower risk of cardiovascular death, heart failure or stroke, compared to patients who take the medicine upon awakening.

However, it is necessary that before making any change in the administration of your medications you consult with your doctor, since he is in charge of authorizing any change in the medication.

7.Control hypertension

Controlling high blood pressure can translate to more years of life. According to a 2011 study published in the American Medical Association, people who take the medication to lower blood pressure manage to live longer.

For this reason, it is advisable to carry out a medical examination to know the value of your blood pressure and, in the event that the result of that evaluation yields altered results, take the appropriate measures.

8.Go to the dentist

With a visit to the dentist you can get more than beautiful teeth. A recent Taiwanese study reports that people who clean their teeth at least twice a year have a lower risk of having a heart attack and stroke compared to people who have never been to the dentist.

The key to have a good cardiovascular health is to periodically perform such cleaning: so you can reduce the growth of bacteria that cause inflammation and can lead to a dangerous alteration of health.

9.Exercise

It is essential to carry out sports activities to have good cardiovascular health. A study conducted in 2011 and published in the American Heart Association,  found that men who increased their physical condition with exercise are less likely to die of heart disease.

Another study published in the journal Medicine & Science in Sports & Exercise, reported that men who exercise at least 3 hours a week reduced their risk of heart attack by 22%.

From the above it can be concluded that it is necessary to strengthen the physical condition to obtain good cardiovascular health.

10.Eat fish

Many people flee to the fish considering it of the bad flavor and smell; however, if you want to strengthen your cardiovascular health it is essential that you regularly eat this food.

The fish is rich in fatty acids omega-3 and may reduce the risk of developing heart disease. Researchers from a Danish study published in the journal Hypertension, found that women of childbearing age who never ate fish were 90 percent more likely to suffer from cardiovascular problems than those who ate fish weekly.

Even the consumption of fish only three times a month can be beneficial for the organism.

https://en.wikipedia.org/wiki/Heart

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