Strengthen the heart muscles
Contents
Heart Disease
Strengthen the heart muscles
2.1 Healthy diet
2.2 Change lifestyle and other tips
3 References
Heart disease
Cardiovascular diseases occur in many cases due to hardening of the arteries. Sclerosis can appear in different types of arteries such as the coronary arteries, causing coronary artery disease, or in the arteries of the legs, causing peripheral arterial disease. Cardiovascular disease caused by arteriosclerosis Stroke, transient ischemic attacks, angina, and heart attacks, which can lead to sudden death, And heart disease caused by high blood pressure such as aneurysm. To avoid heart disease, many lifestyle and food changes are recommended to strengthen heart muscles and reduce the chance of developing these diseases. [1]
Strengthen the heart muscles
Healthy diet
It is a healthy eating habits that keeps your heart muscles healthy: [2]
Avoid over-eating: You should pay attention to the amount of food you eat, and not over-eat.
Many vegetables and fruits: Vegetables and fruits are good sources of vitamins and minerals, it is rich in dietary fiber, and contains substances that help in the prevention of cardiovascular disease. Coconut, fried vegetables, canned fruits and sugar-sweetened fruits should be minimized.
Choice of whole grains: Whole grains are good sources of fiber, and whole grains can be selected from whole wheat flour, whole wheat bread, high fiber breakfast cereals, brown rice, barley, buckwheat and oatmeal. In contrast, refined white flour, white bread, cakes, corn bread, biscuits, cake, pancakes, and popcorn packed with butter should be avoided.
Reducing unhealthy fats: It is recommended to reduce the intake of saturated fats and trans fats such as butter, margarine, cream, cocoa butter and coffee, Olive, canola oil, margarine devoid of trans fat, walnuts, and avocados. Here are some tips you can follow to reduce unhealthy fats:
Remove fat from meat, or choose low fat meat so that it contains less than 10% fat.
Add less butter and margarine when cooking and serving.
Avoid partially hydrogenated fats found in some types of biscuits, cakes, and chips.
Monounsaturated fats, such as olive oil or canola oil, or polyunsaturated fats in some fish, avocados and nuts, with moderate consumption of these useful fats, since all fats Food sources are high in calories.
Eat flaxseeds because they contain high fiber and omega-3 acids which may help lower cholesterol, can grind seeds in a coffee grinder or prepared food and add a teaspoon of them in yogurt or apple juice.
Selection of low-fat protein sources: poultry, low-fat dairy products and eggs, as well as fish, a good alternative to high-fat meat, especially fish rich in omega-3 fatty acids, which can reduce triglycerides such as salmon, mackerel and herring . Other sources of omega-3 fatty acids are walnuts, soybeans, and canola oil. Legumes such as beans, peas and lentils are good sources of protein and contain less fat, making them good alternatives to meat. It is the proteins that should be reduced: whole milk, whole milk, whole fat, liver, sausages, fatty meat.
Reducing the amount of sodium in food: Increasing the intake of sodium in high blood pressure, which increases the risk of cardiovascular disease. Healthy adults are advised to eat as much as 2,300 milligrams of sodium per day, equivalent to a teaspoon of salt a day. Canned or processed foods are a rich source of sodium, so it is recommended to eat fresh foods, prepare food at home, and use low-sodium spices to flavor the food.
Change lifestyle and other tips
Changes that can be made to lifestyle to maintain heart health include: [3] [4]
Quitting smoking Smoking is one of the main causes of coronary heart disease. It is noted that the risk of a heart attack is reduced by half after one year of quitting smoking.
Exercise: Exercise reduces the risk of heart disease, improves mood, reduces stress and stress. Moderate aerobic activities are recommended for 150 minutes each week, with a medium-intensity exercise such as 30-minute bike riding five days a week .
Maintaining a healthy weight: Being overweight increases the risk of heart disease.
Control of cholesterol level: Increasing the level of cholesterol in the blood increases the risk of heart attacks and strokes.
Controlling Diabetes: Maintaining a normal level of blood sugar reduces the risk of heart attacks and strokes.
Mental and mental health: The risk of heart disease increases in people with depression, social isolation, or lack of good social and family support; people are therefore encouraged to create a good social life with family and friends.
Contents
Heart Disease
Strengthen the heart muscles
2.1 Healthy diet
2.2 Change lifestyle and other tips
3 References
Heart disease
Cardiovascular diseases occur in many cases due to hardening of the arteries. Sclerosis can appear in different types of arteries such as the coronary arteries, causing coronary artery disease, or in the arteries of the legs, causing peripheral arterial disease. Cardiovascular disease caused by arteriosclerosis Stroke, transient ischemic attacks, angina, and heart attacks, which can lead to sudden death, And heart disease caused by high blood pressure such as aneurysm. To avoid heart disease, many lifestyle and food changes are recommended to strengthen heart muscles and reduce the chance of developing these diseases. [1]
Strengthen the heart muscles
Healthy diet
It is a healthy eating habits that keeps your heart muscles healthy: [2]
Avoid over-eating: You should pay attention to the amount of food you eat, and not over-eat.
Many vegetables and fruits: Vegetables and fruits are good sources of vitamins and minerals, it is rich in dietary fiber, and contains substances that help in the prevention of cardiovascular disease. Coconut, fried vegetables, canned fruits and sugar-sweetened fruits should be minimized.
Choice of whole grains: Whole grains are good sources of fiber, and whole grains can be selected from whole wheat flour, whole wheat bread, high fiber breakfast cereals, brown rice, barley, buckwheat and oatmeal. In contrast, refined white flour, white bread, cakes, corn bread, biscuits, cake, pancakes, and popcorn packed with butter should be avoided.
Reducing unhealthy fats: It is recommended to reduce the intake of saturated fats and trans fats such as butter, margarine, cream, cocoa butter and coffee, Olive, canola oil, margarine devoid of trans fat, walnuts, and avocados. Here are some tips you can follow to reduce unhealthy fats:
Remove fat from meat, or choose low fat meat so that it contains less than 10% fat.
Add less butter and margarine when cooking and serving.
Avoid partially hydrogenated fats found in some types of biscuits, cakes, and chips.
Monounsaturated fats, such as olive oil or canola oil, or polyunsaturated fats in some fish, avocados and nuts, with moderate consumption of these useful fats, since all fats Food sources are high in calories.
Eat flaxseeds because they contain high fiber and omega-3 acids which may help lower cholesterol, can grind seeds in a coffee grinder or prepared food and add a teaspoon of them in yogurt or apple juice.
Selection of low-fat protein sources: poultry, low-fat dairy products and eggs, as well as fish, a good alternative to high-fat meat, especially fish rich in omega-3 fatty acids, which can reduce triglycerides such as salmon, mackerel and herring . Other sources of omega-3 fatty acids are walnuts, soybeans, and canola oil. Legumes such as beans, peas and lentils are good sources of protein and contain less fat, making them good alternatives to meat. It is the proteins that should be reduced: whole milk, whole milk, whole fat, liver, sausages, fatty meat.
Reducing the amount of sodium in food: Increasing the intake of sodium in high blood pressure, which increases the risk of cardiovascular disease. Healthy adults are advised to eat as much as 2,300 milligrams of sodium per day, equivalent to a teaspoon of salt a day. Canned or processed foods are a rich source of sodium, so it is recommended to eat fresh foods, prepare food at home, and use low-sodium spices to flavor the food.
Change lifestyle and other tips
Changes that can be made to lifestyle to maintain heart health include: [3] [4]
Quitting smoking Smoking is one of the main causes of coronary heart disease. It is noted that the risk of a heart attack is reduced by half after one year of quitting smoking.
Exercise: Exercise reduces the risk of heart disease, improves mood, reduces stress and stress. Moderate aerobic activities are recommended for 150 minutes each week, with a medium-intensity exercise such as 30-minute bike riding five days a week .
Maintaining a healthy weight: Being overweight increases the risk of heart disease.
Control of cholesterol level: Increasing the level of cholesterol in the blood increases the risk of heart attacks and strokes.
Controlling Diabetes: Maintaining a normal level of blood sugar reduces the risk of heart attacks and strokes.
Mental and mental health: The risk of heart disease increases in people with depression, social isolation, or lack of good social and family support; people are therefore encouraged to create a good social life with family and friends.
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