How to Maintain the Health of Your Cardiovascular System

How to Maintain the Health of Your Cardiovascular System
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With cardiovascular diseases being the top cause of death around the world, it is important to protect and maintain a healthy heart.

The World Health Organization stated that “the cause of heart attacks and strokes are usually the presence of a combination of risk factors, such as tobacco use, unhealthy diet and obesity, physical inactivity and use of alcohol, hypertension, diabetes and high level of cholesterol.” Therefore, if you take some time to analyze this statement, you will notice that it is within your power to control some of these risk factors and improve your lifestyle.

Here are a few things you can start doing today to protect the health of your cardiovascular system and improve your overall health.
  1. Eat foods that are good for your heart. These include fruits, vegetables, nuts, seeds, legumes, and whole grains. At the same time, reduce the intake of salty and processed foods, and replace sweets with fresh fruit or vegetables.
  2. Maintain a healthy weight. If you have a big belly, it may be a sign that you have a lot of intra-abdominal fat, which translates into a high risk of cardiovascular disease. According to the World Health Organization, reducing your calorie intake by 500 calories can help you lose approximately 1 kilogram per week.
  3. Exercise regularly. You should include at least two and a half hours of physical activity every week. This can be anything from fast walking, dancing, and doing chores, to fitness, cardio, and weight training. Anything that determines a slight increase in the heart rate will do.
  4. Quit smoking. WHO stated that “quitting tobacco use is the biggest gift of health you can give your heart and has immediate and long-term health benefits, including living up to 10 years longer”.
  5. Reduce the intake of alcohol. Being linked to a wide range of diseases, including heart diseases, you should avoid alcohol consumption as much as possible.

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