10 good habits to preserve your heart
World Heart Day, which takes place on September 29, is an opportunity to remember the good reflexes to adopt to significantly reduce the risk of cardiovascular disease, which is far from being inevitable. In this article you learn how to preserve your heats by using good habits..
1 – Have a real breakfast
Skipping the first meal of the day is nothing trivial. Nutritionists from Harvard University (United States) have indeed calculated that the number of heart attacks was 27% higher in those who did not eat breakfast.
Advanced explanation: the absence of a morning meal would lead to a higher calorie consumption during other meals. It would also rhyme with another bad habit that increases the risk of heart attack by 55%: snacking late at night.
2 – Brush your teeth well Oral hygiene is essential
. To keep a nice smile, of course, but, we know less, to prevent cardiovascular disease. An American study has just shown it.
without brushing, dental plaque accumulates, the gums become fragile and the resulting bleeding causes bacteria from the mouth to pass into the They will contribute to the production of blood clots in the blood.
3 – Making love
Like any physical activity, the sexual act solicits the heart muscle. It activates arterial and venous circulation, tones the heart, and releases relaxing hormones.
Result: having at least two sexual relations per week reduces the risk of developing cardiovascular disease by 45% compared to those who only have one per month. Not to mention the cascade of beneficial effects that also influence heart health (improved sleep, reduced stress, etc.)
4 – Focus on endurance sports
The heart is a muscle. The more he is trained, the better he works. What he loves above all are endurance sports. Long and regular exercise (running, cycling, hiking, swimming, etc.). One hour of walking at a speed of 6 to 7 kilometers per hour, 3 times a week, can improve the performance of the heat pump by 12%.
Are you far from it? Do not panic. If it is estimated that at least 30 minutes of physical exercise per day (or 10,000 steps) are necessary to maintain your heart. The important thing is to move and a few minutes are better than nothing at all…
5 – Stopping smoking
Smoking is the leading cause of preventable cardiovascular mortality. “A consumption of 3 to 4 cigarettes per day multiplies by 3 the relative risk of cardiovascular accident”, summarizes the French Federation of Cardiology.
Elevated blood pressure and heart rate, poor blood oxygenation, risk of coronary spasm and thrombosis… The good news is that it’s never too late to quit and the effects of stopping tobacco are very fast.
6 – Beware of salt
We consume a lot of it. About 10 grams per day for men and 8 for women, while it should not cross the 5-gram mark. Excess salt, directly linked to high blood pressure, greatly increases the risk of heart disease and stroke.
It is better to have a light hand on the salt shaker but, above all, to hunt for salt hidden in food, which represents 70 to 80% of our consumption: bread, rusks, cold meats, ready meals (pizzas, quiches, etc.), preserves, industrial sauces, etc.
7 – Regularly measure your waist size
The heart does not like extra pounds, especially when they are lodged in the stomach. Waist circumference is indeed much more relevant than body mass index (BMI = kg/m2) for assessing cardiovascular risk.”You have to be vigilant if the waist circumference is ≥ 88 cm in women and ≥ 102 cm in men”
Warns the French Federation of Cardiology. These figures reflect abdominal obesity. Overweight begins at 80 and 94 cm in waist circumference respectively.
8 – Have your cholesterol levels checked every five years.
Essential to the body, cholesterol is a fat carried in the blood by two carriers: LDL (Low-Density Lipoprotein) or “bad” cholesterol, and HDL (High-Density Lipoprotein ) or “good” cholesterol. The first clog the arteries while the second cleans them.
The problem? This is because in the event of hypercholesterolemia, the “bad” cholesterol tends to accumulate on the walls of the arteries (we then speak of atherosclerosis), to hinder or even prevent the passage of blood, and to form clots. . To avoid reaching this point, a cholesterol test is recommended every 5 years. It is carried out by fasting blood test.
9 – Monitor your blood pressure
Monitor your blood pressure from the age of 40 Arterial hypertension (HTA) corresponds to excessive blood pressure in the arteries. It tires the heart prematurely by imposing on it an overload of work and promotes atherosclerosis.
As no symptom allows one to suspect it, the only way to detect it is to measure his blood pressure at least once a year from the age of 40 (or 20 years in the event of hypertension before the age of 50 in one of his parents).
Except in special cases, a normal voltage is less than 14/9. You can also get regular check-ups, especially to check for a possible heart murmur.
10 – Learn to manage stress
It has now been proven: chronic stress is bad for the heart. It would even be the biggest provider of heart attacks after tobacco and cholesterol.
Not only because it speeds up the heart rate, increases blood pressure, and alters coagulation, but also because it encourages smoking, drinking alcohol, eating more fat, and more sugar. In other words, it’s time to think about taking care of yourself and relaxing by doing sports, yoga, relaxation, or meditation, for example.