The heart is an organ that does not rest for a moment, working around the clock as human life begins to gestate in the mother’s embryo. For most people, accustomed to the beating of the heart, they feel that each heartbeat is ordinary, and do not particularly care. But it’s the daily beating, like an engine, that provides the human body with the power of life. According to the latest statistics from the Centers for Disease Control and Prevention (CDC), a quarter of the country’s patients die from heart disease. Experts at the American Heart Association say that although heart disease is very dangerous, 80% of cases are completely preventable.
20 Ways to Strengthen Your Heart
It’s not hard to make your heart strong, and it’s recommended to make a few small changes from now on to keep your heart healthy.
1 Get regular medical checkups
According to Jennifer Heiser, a cardiologist at Columbia University Medical Center, regular medical checkups are one of the easiest means of detecting and preventing heart disease, and can also help screen for risk factors such as high blood pressure, diabetes, and hyperlipidemia.
Regular checkups are recommended for everyone starting at age 20.
2 Know your family medical history
Cardiovascular disease is highly heritable, and it’s a good idea to also discuss family history when talking to family members (parents, grandparents, uncles, aunts, etc.) to fully understand if you’re at risk as well.
3 Say goodbye to unhealthy snacks
Take away the chips, cookies and cakes and replace them with fresh fruits and vegetables. Studies by nutritional epidemiologists at the University of Paris XIII in France have found that eating highly processed foods increases the risk of heart disease.
4 Eat less sugar.
Eating less sugar can reduce the risk of diabetes and obesity, both of which are directly linked to heart disease. It is recommended to get more sugar from natural foods and less processed foods that contain added sugars.
5 Stay away from fried foods
Eating the occasional french fry or fried chicken isn’t a big deal, but indulging in fried foods can be dangerous to your heart health. Harvard School of Public Health nutritionists found that the consumption of fried foods increases the risk of coronary heart disease.
6 more dietary fiber intake
Eating foods rich in dietary fiber can lower blood pressure and cholesterol, which in turn can help prevent heart disease. By including more whole grains, fruits and vegetables, oats, beans and nuts in your diet, you can increase your fiber intake.
7 Choose healthy fats
Eating plenty of healthy fats plays an important role in preventing heart disease. Healthy fats come from olive oil, nuts, and fatty fish, which contain omega-3 fatty acids that help prevent heart disease.
8 Try the Dexcom diet
The Deschutes diet aims to lower blood pressure by eating a diet rich in fruits and vegetables, whole grains, low-fat dairy products, legumes, nuts and lean meats.
These foods are high in dietary fiber and low in saturated fat, cholesterol and sodium, which not only help prevent heart disease, but also prevent cancer, stroke and diabetes from coming to your door.
9 Meditate often.
Meditation is good for the heart and mood, especially for people who are stressed and anxious. Meditating for 15 to 20 minutes a day calms the mind and lowers blood pressure and heart rate, thus reducing the risk of cardiovascular events.
10 Reducing Stress.
Stress can cause an increase in the production of the stress hormone cortisol, which leads to high blood sugar and high blood pressure, both of which increase the risk of heart disease, and active participation in exercise can help reduce stress.
11 Treating Depression
Rather than letting depression disrupt your daily life, have an in-depth conversation with a psychiatrist to develop the best treatment plan. Not only will this help restore your mental health, but it will also be good for your heart.
12 Get a good night’s sleep
Sleep plays an important role in reducing stress, improving mood, increasing acuity, replenishing energy and improving heart health.
Try going to bed half an hour earlier than usual, turning off all electronic devices, and getting 7 to 8 hours of quality sleep each night to help reduce your risk of heart attack.
13 Quit smoking completely
Smoking not only damages your lungs, it also weakens your heart, which can cause hardening of the arteries and increase your risk of heart disease.
14 Avoid secondhand smoke.
Exposure to secondhand smoke can also damage heart health, and even non-smokers who are regularly exposed to secondhand smoke have a 25 to 30 percent increased risk of heart disease, as well as an increased risk of stroke and death.
15 Take care of your gums
Taking good care of your gums not only prevents periodontal disease, but also reduces the incidence of cardiovascular events such as heart attacks and strokes.
16 Take a brisk walk every day
Don’t just come home and lie on the couch watching TV and playing with your phone, take a brisk walk outdoors every day to not only offset some of the damage caused by sitting, but also to benefit your heart health.
Start with a 15-minute brisk walk every day, then gradually increase it to 30 minutes, at least five times a week.
17 Exercise to the point of sweating
Aerobic exercise and high-intensity interval training that reaches sweat levels improves overall health and reduces the risk of heart disease. Even if you can’t reach your goal of 2.5 hours of exercise per week, just get moving.
18 Don’t forget your medication.
Many patients do not take their medication on time and in the right amount because they do not feel the discomfort, which can lead to instability instead.
19 Don’t ignore snoring.
If your partner is always complaining that you snore, don’t ignore the symptom and treat it aggressively. Untreated sleep apnea can have a devastating effect on the heart and lead to heart attacks and strokes.
20 Maintain a healthy weight
Harvard School of Public Health study finds that weight gain and a thicker waistline increase the risk of heart disease.
There are seven “danger moments” for the heart
There are some “dangerous moments” in daily life that make the heart weaker and more prone to sudden death, so everyone should be careful.
1 Too high or too low temperature
When the temperature is too high, it can lead to a relative lack of blood supply to the heart and brain. Large temperature differences between day and night or lower air conditioning temperatures can lead to vasoconstriction, blood pressure fluctuations, inducing acute cardiovascular and cerebrovascular events.
Low temperature, the heart load increases, causing spasm of the coronary arteries supplying blood to the heart, easily causing acute vascular obstruction, causing angina attacks and myocardial infarction.
2 Hot temper
Researchers at the Harvard School of Public Health found that a person’s risk of having a heart attack or developing acute coronary syndrome increases nearly fivefold, the risk of stroke increases nearly fourfold, and the risk of ventricular arrhythmias increases within two hours of a bout of rage.
3 Drinking large amounts of alcohol
Alcohol not only causes alcoholic cardiomyopathy and hypertension, but also heart attacks, brain attacks, atrial fibrillation, heart failure, ruptured cerebral blood vessels, and other problems, even life-threatening.
4 Overeating
Eating too much can take up too many resources in the digestive system and reduce the effective circulating blood volume. If you eat a fatty diet, large amounts of triglycerides enter the bloodstream, which decreases the function of blood cells and blood vessels and increases the risk of heart disease.
5 Straining to defecate
Excessive exertion during defecation causes an increase in abdominal pressure and consequent increase in blood pressure, as well as an increase in heart rate, which leads to an increase in oxygen consumption of the myocardium, resulting in severe and prolonged acute ischemia of the myocardium and even the development of a heart attack.
If you hold your breath with force, you will squeeze your internal organs, causing your heart to rupture and the large blood vessels to become dissection aneurysms or rupture, which will also be life-threatening.
6 Too “sexual” arousal
Possible causes of sudden sexual death in life include overexertion or underlying illness, alcohol consumption, the influence of drugs, and incorrect posture.
It is recommended to keep an eye on your partner’s status during coitus, and stop or seek emergency medical attention if you experience discomfort.
7 Excessive exercise
Sudden cardiac death is the main manifestation of sudden death from exercise, such as myocarditis, congenital coronary artery malformation, and myocardial hypertrophy.
Stimuli also include acute myocardial ischemia, sympathetic excitation and hemodynamic abnormalities causing lethal ventricular arrhythmias.
Excessive intensity of exercise or failure to replenish energy with exercise can cause severe
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