photo by Jamie Street @Unsplash

Nowadays, the combination of a wide selection of tasty but unhealthy foods and busy, stressful daily life is increasing the risk of heart complications and diseases, and the age range of sufferers is getting lower… 


Therefore, it is extremely important that each of us pay attention to ourselves and our heart health in order to minimize this risk and stay out of the black list.

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Here are some quick and clear tips to help you do this: 


  • Control your high blood pressure! Hypertension is the biggest risk factor for cardiovascular disease. If high blood pressure is not controlled, it can cause injury to other organs and even death. 
  • Reduce Your Blood Sugar Levels! Heart disease and stroke are the leading causes of death in people with diabetes. Adults with diabetes are two to four times more likely to develop a heart disease or stroke than other people. Eat a healthy diet and exercise regularly to reduce your risk of diabetes!


To keep your blood glucose and blood glucose levels normal, maintain a healthy body weight while maintaining appropriate diet, get regular physical activity and limit sodium (salt) intake.


  • Control your cholesterol in the blood! Cholesterol is normal. However, the overpriced cholesterol is a risk factor for developing heart problems. In particular, the levels of "bad" LDL cholesterol. If you have cholesterol problems, limit your intake to saturated fat and stick to your prescribed medications to maintain healthy cholesterol levels.


  • Stop smoking! People who smoke are at a much higher risk of heart disease and often suffer premature death. Even passive exposure to cigarette smoke can increase the risk of cardiovascular disease. So, in addition to avoiding cigarettes, it is also good to avoid places full of dense cigarette smoke. Fortunately, in recent years, the law has provided additional protection against non-smokers by restricting indoor smoking in designated areas.


  • Stay active! Find time for exercise and more - for training programis a challenge, but definitely not an understatement. It is enough to get at least 2-3 hours a week to be active and exercise to significantly reduce the risks to yourself and improve not only the health of your heart system, but also the whole body. And you will look better!


  • Eat Healthy! Include more vegetables and fruits in your menu to get enough vitamins и fiber. Also bet on whole grains, low-fat dairy products, poultry, fish, legumes and nuts. Limit pastries, pasta, white flour, sugary drinks, and red meats. 


  • Drop the extra pounds!  Being overweight is a risk factor for diabetes and cardiovascular disease. Even moderate weight loss can lead to major improvements in blood pressure, a significantly reduced risk of developing diabetes and reducing certain lipids, and other risk factors for heart disease and stroke. So if you've accumulated excess fat over the years - now is the time weight loss!


  • Healthy spirit - healthy body! You know that saying, right? Depression, anger, anxiety, pessimism and lack of social contacts have a negative impact on the body, not only mentally but also physically. These problems can also directly affect adherence to a healthy diet and regular physical activity, so keep an eye on them and keep your guard down!

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