Healthy heart: The 9 essential tips to maintain

Cardiovascular diseases are the leading cause of death in the world. And one of the reasons is the lack of control of the risk factors. The recommendations of a specialist

About 17 million people have affected heart health

Cardiovascular diseases are currently the leading cause of death in the world, affecting some 17 million people, equivalent to a third of the population, most of them concentrated in lower-income countries. One of the reasons for impact size lies in the deficit of the lack of control of risk factors.

According to statistics from the World Heart Federation (WHF), the evolution of risk factors indicates that uncontrolled hypertension increased from 600 million to one billion people, between 1980 and 2008; Childhood obesity is suffered by 1 in 10 school-age children (42 million of them are under 5 years old); regarding smoking, there are 1 billion smokers in the world; on the diabetes side, cases increased by more than 50% in the last ten years; meanwhile, worldwide in 2010 it was recorded that 23% of adults engage in insufficient physical activity.

Specialists recommend certain habits to keep the heart healthy

In this context, international organizations focus efforts on prevention. "The heart works non-stop every second of our lives so we must be compassionate and take care of it. Adopting certain healthy habits can make a big difference, without making too much effort. People who manage to follow these guidelines not only live longer, but they do in better conditions (quality of life).

Sleep adequately. Studies showed that young and middle-aged people who slept 7 hours a night had more calcium in their arteries (an important sign of heart condition) than those who only slept 5 hours or less.

Keep the pressure low. When the pressure rises too high, the extra force can damage the arterial walls and the heart (among other organs). Hypertension causes the heart to have to pump harder, it must overcome a greater resistance of the arterial vessels, this implies that it exhausts faster. Checking blood pressure annually is important, especially for those over 40.

A balanced and varied diet prevents heart disease

Decrease the consumption of saturated and trans fats. While the former are primarily found in whole meats and dairy products, the latter are in some processed foods (listed as "hydrogenated" or "partially hydrogenated" ingredients on labels). Eat a varied and balanced diet. Do not skip meals. Avoid prolonged fasting.

Find out if you are diabetic. Over time, high blood sugar levels damage the arteries and put the heart at risk. It is important to check your blood sugar annually, especially if you are over 40, if you are overweight or obese, if you are pregnant or have other risk factors.

Move more. At least exercise 30 minutes a day 5 times a week and pay attention to sedentary hours at work, in the car or on the couch at home to try to reduce those times.

Physical activity is key to maintaining a healthy heart

Clean the arteries. The heart works best with clean fuel, that is, with plant foods such as vegetables, fruits, seeds; and less processed foods such as bread or pasta, among others. One of the fastest ways to "cleanse" the diet is to cut down on sugary drinks like soda and juices, consume more water, or natural fruit juices.

Say no to cigarette (real or electronic). Smoking and being a passive smoker is bad for the heart. Electronic cigarettes are popular, but these are not the big wonder. They do not contain the harmful chemicals from cigarette smoke but still contain nicotine.

Do activities that satisfy. Finding a way to learn how to manage stress in a healthy way is very important. It can be exercising, yoga or spending time with loved ones. This is good for emotional health as well as heart health.

Celebrate each step. Making changes like the ones mentioned above takes time and effort. You should think of progress and not perfection, and take every positive step you take as a reward.