Top 10 steps to heart health is a complex of necessary steps in order to be healthy. The heart is В the main organ in the human body and therefore should be treated carefully. If you follow the Top 10 steps to heart health, you will notice a great result.
So, here’s the rules of healthy life, keeping an avoidable heart disease:
1. Do not smoke or quit as soon as possible. According to American Heart Association, already 24 hours after the rejection of cigarettes, the risk of myocardial infarction begins to decrease. A year later it has been halved compared to the day when people quit smoking.
2. Monitor body mass index, supporting it at less than 25. BMI is calculated as follows: weight (in kilograms) should be divided by the square of height (measured in meters);
3. Exercise at least 2.5 hours per week with moderate loads, or 75 minutes – with intensive;
4. Follow the principles of healthy food (excluding animals and trans fat, replace them with vegetable oils, eat more fish, fiber, vegetables);
5. Control the level of total cholesterol;
6. Keeping blood pressure within normal limits;
7. Control blood glucose levels.
8. Laugh.
Proved: the audience, looked a comedy, blood pressure significantly lower compared with the audience, looked a drama. Scientists say: 15 minutes a day of healthy laughter – the best prevention of cardiovascular diseases.
9. Do not skimp on sleep.
People spend on sleep only 5 hours, 30% more likely to have heart problems than those who sleep 8 o’clock in the day. Too short sleep can play with you a bad joke, affecting hormones, the amount of sugar in the blood and blood pressure.
10. Breathe deeply.
Lower blood pressure may help to breathe correctly. Every day for 15 minutes, do breathing exercises: 10 breaths per minute (instead of the usual 16-19).
American cardiologists believe that the awareness of people to be the main weapon against death from heart disease.
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