10 Effective Fitness Routines for Improving Cardiovascular Health
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| Improving Cardiovascular Health |
10 Tips for heart health
There are very simple habits to apply in your routine that are beneficial for cardiovascular health. Therefore, coinciding with World Heart Day, celebrated every September 29, we wanted to chat with Dr. Roberto MartÃn Reyes, head of clinical and interventional cardiology at La Luz Hospital.
This link will open in a new window, so that he can help us resolve general doubts about heart care. And this is what he told us.
Risk factors in cardiovascular diseases
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| Risk factors in cardiovascular diseases |
These diseases are the leading cause of death in Western countries, followed by cancer. Today, the advances incorporated in prevention and early detection have favored both the survival of patients with cardiovascular diseases and the quality of life.
Among the risk factors are:
Some tips for heart health
- Genetics
- Cholesterol
- Arterial hypertension
- Diabetes
- Smoke
- Over weight
- Sedentary lifestyle
- Stress
It is important to insist on its detection and subsequent follow-up.
Technological advances in cardiology
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| Technological advances in cardiology |
Currently, digital transformation allows the constants and analytical variables to be sent to the Cardiology consultation without traveling to the hospital, thus facilitating the specialist's assessment, so that he can issue a medical report in which the cardiovascular risk is evaluated.
10 heart-healthy habits in your routine
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| heart healthy habits in your routine |
It is very important that the population knows how to take care of heart health, insisting on the application of these habits, as if it were a "table of the 10 commandments."
1.Take care of what you eat
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| Take care of what you eat |
The diet must be balanced, varied and heart-healthy. To do this, we recommend:
- Reduce consumption of saturated fats, trans fats and cholesterol
- Avoid foods that have been subjected to industrial processes
- Eat more fish, lean meats and foods with fiber, such as fruits, vegetables, legumes and cereals
- Stay hydrated by drinking approximately one and a half liters of water a day
- Physical exercise helps reduce the likelihood of suffering a heart attack
2. Exercise
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| unique and effective fitness routines |
With regular physical exercise the risk of suffering a heart attack is reduced. Likewise, the risk of developing other cardiovascular problems and oncological diseases is reduced by exercising at a moderate intensity for a total of 150 minutes a week. In addition, it is not necessary to look for very complicated activities, but you can walk or stroll.
3. Pay attention to body weight!
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| body weight |
It should be noted that excess weight and obesity are factors that predispose to developing diabetes and high blood pressure, which can be detrimental to cardiovascular health if proper monitoring is not carried out.
Therefore, weight must be monitored, which requires controlling calorie consumption and adapting it if necessary.
4. Rest
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| rest to improving cardiovascular health |
A good 7-hour rest, which is also restorative and quality, allows you to recover from the mental and physical fatigue that is stored during the day. Sleeping well also helps to restructure vital functions.
To rest well, my tips are:
- Eat dinner early.
- Opt for a light dinner without exciting things.
- Perform exercise, which promotes rest.
- Be careful with sleep apnea! People with this disease, and who also do not rest well, may see their risk of suffering from cardiovascular diseases increased.
5. Avoid alcoholic beverages
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| Avoid alcoholic beverages |
Alcohol consumption is not recommended, since excess of these drinks can increase blood pressure and cause cardiac arrhythmias.
6. No smoking
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| no smoking |
Tobacco consumption is directly related to a greater probability of suffering from heart attack, stroke, cancer, and lung and peripheral vascular disease.
Therefore, it is vital to completely eliminate this unhealthy habit, including avoiding passive smoking.
7. Manage stress
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| Manage stress for Improving Cardiovascular Health |
Today, immediacy and success are especially important, which is generating a society that ignores frustration, and this implies high stress at work and in the family.
All of this, in addition to anxiety situations, has an impact on the heart, and can cause hypertension and arrhythmias.
Faced with this, learning relaxation techniques and taking life with a positive philosophical perspective can be very useful. Likewise, there are activities that help manage and channel stress, such as yoga, pilates and Tai-Chi.
8. Maintain a good sex life
The fact of enjoying a full sexual life has a positive effect on the secretion of endorphins, which are the hormones of happiness.
This promotes tranquility, satisfaction and happiness, which are ideal for a healthy life. And this is also essential for people with heart disease.
9. Control high blood pressure
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| Control high blood pressure |
It is important to monitor blood pressure, as hypertension can develop silently. Its origin is unknown in 90-95% of those affected, although the hereditary factor has a strong influence.
It should be added that high blood pressure can only be controlled, but there is no curative treatment. For this reason, we recommend controlling blood pressure, which should not exceed 140/90 mmHg, with 130 over 80 mmHg being ideal.
To keep it at bay or reduce it if necessary, certain lifestyle changes can be incorporated, such as:
- Lose weight
- Restrict salt
- Avoid alcohol intake
- Increase physical activity
- Eat more fruits and vegetables
10. Check cardiovascular health
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| Check cardiovascular health |
We recommend carrying out a check-up every year, especially in people with diabetes, hypertension or other factors that predispose to cardiovascular risk, since this is part of the measures aimed at preventing and detecting heart problems early.
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What are some effective diet strategies for weight loss ?
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