Follow these 6 tips to keep your heart healthy

 

It's never too late to take care of your heart. Generally speaking, after using a car for a few months, we will subconsciously pay attention to its daily maintenance, inspection and replacement of parts. But because we can't see the heart with our naked eyes, we often neglect or forget to give it the care and attention it deserves. The human heart begins beating in the womb before we are born. The condition of a car can be measured by mileage, but the heart has no mileage. Its health and function depend on your physiological regulation, habits, diet, and even physical therapy throughout your life.

 

Years of scientific research have proven that there is a natural link between aging and decreased heart function. Therefore, it goes without saying that heart-related symptoms are most common among the elderly. exist2001In 2017, researchers evaluated208Maximum heart rate per minute for healthy non-smokers. The research results show that in20Among people aged 18 years, the heart rate score is194Times,30Heart beats per minute187Times,40The heart rate of180Second-rate. Experiments show that heart rate gradually decreases with age.60Heart beats per minute166times, and90Heart beats per minute145次(1).

 

The pride of youth lies in strength, endurance and resilience. Unfortunately, this advantage disappears with age as the heart arteries and artery walls thicken and the elasticity within the arteries decreases. As we age, our arteries and blood vessels become slightly dilated and are unable to relax quickly as the heart beats rhythmically, making it difficult for the heart to cope with sudden changes in blood pressure.

From the above examples, we can understand why everyone, especially the middle-aged and elderly, should pay more attention to their hearts. The benefit is that by following a specific diet and habits, you can slow down the effects of aging on your cardiovascular system. For example, exercise can help people maintain cardiovascular and muscular health as they age. Want to keepheart health, here are six simple suggestions.

 

1.Keep exercising: Try to avoid sitting for long periods of time. When you exercise, you should not only increase your muscle strength, but also enhance your cardiovascular function by improving your endurance. Because movement is inherently flexible, it will always be a part of life.-It can be fun, serious, or a moderate intensity aerobic workout, depending on how you approach it. But you have to make exercise a part of your daily routine and stick with it. You can try swimming regularly, or walking at least150minute. Doing some high-intensity aerobic exercise, such as jogging and running, can put your cardiovascular system in optimal condition, thereby achieving exercise results faster.

 

2. Regular physical examination: Heart problems usually have no symptoms. To be safe, be sure to have your doctor check your various indexes, heart rate, and weight. Monitoring these records can reduce the risk of emergencies.

 

3. Quitting smoking and avoiding secondhand smoke: Smoking thins the blood vessels leading to the heart, brain, and other parts of the body. Because of this, people who smoke regularly are more likely to harm their heart health. Quitting smoking isn't easy, but keep trying and seek support. Secondhand smoke is just as harmful as smoking itself because certain chemicals in cigarettes and industrial smoke can promote the formation of arterial plaque.

4. stress reliever: Stress increases heart rate and various parameters and can damage artery walls. So you need to sleep at least6hours. Lack of sleep interferes with the body's physiological activities and often causes cardiovascular problems.

5. Heart-Healthy Diet: First, try to avoid trans fats. Trans fats are a type of industrial fat that clogs your arteries and increases levels of bad cholesterol. Buy only products that are free of trans fats. Therefore, check the labels on baked goods packages to see if they contain harmful substances such as hydrogenated oils.

 

Secondly, consume more heart-healthy nutrients in your diet. One example isOmega-3fatty acid. This unsaturated fatty acid helps support cognition, joints, cells and heart function. Omega-3The fatty acid is also found in fatty fish, such as sardines. Taking fish oil capsules is also a way to supplement omega-3Effective method for fatty acids (2).

Another heart-healthy nutrient isFolic acid, mainly found in dark green leafy vegetables and citrus fruits. Research shows thatIncrease folic acid and vitaminsB12intakeMay reduce homocysteine ​​levels in the blood, thus promoting cardiovascular health(3).

Another important nutrient that is good for your heart is essential antioxidants, which areCoenzymeQ10. This helps maintain cardiovascular health and maintain normal indexes(4).

6.Ask about family medical history: Don't be surprised. Look for recurring heart problems in your family. If you find out that you may be genetically predisposed, then you should take exercise, diet, and all the other preventive measures mentioned even more seriously. Also, be sure to see your doctor if you have any possible heart symptoms.

 

Reference sources:

 

1. “Age-predicted maximal heart rate revisited”. al, H. Tanaka H et.  pages 153-156., sl: Journal of the American College of Cardiology, 2001, Vol. Vol. 37.

 

2. Center, University of Maryland Medical.  Omega-3 fatty acids.. Http://umm.edu/health/medical/altmed/supplement/omega3-fatty-acids. [online] 

3. Institute, Linus Pauling.  Folate. Oregon State University,. [Online] http://lpi.oregonstate.edu/infocenter/vitamins/fa.

 

4. Coenzyme Q10. University of Maryland Medical Center. [Online] http://umm.edu/health/medical/altmed/supplement/coenzyme-q10. References

 

 

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