More and more is being reported about the dangers and risk factors of cardiovascular disease. Although the number of deaths from cardiovascular disease has fallen in recent years, not everyone changes their lifestyle. While you can achieve a great result with small adjustments.
Below we have listed 6 simple tips to keep your heart young and healthy.
Healthy FoodEat or drink two pieces of fruit, 2 ounces of vegetables, 2 units of dairy, 2 liters of moisture and eat fish twice a week. Make sure you get the right fats (polyunsaturated) and not too many carbohydrates. Eating healthy is not the same as eating less. You make a better choice from the available foods.
Exercise and SportsA good condition can considerably reduce the risk of death, sometimes up to 50%. Healthy exercise: moderate intensity exercise at least 5 times a week for 30 minutes. Take the stairs, cycle more often and do your shopping on foot.
Fit norm: For an optimal condition of the cardiovascular system. This means at least 20 minutes of intensive exercise three times a week.
The effect of a healthy diet and more exercise is much more than just losing weight. Body fat, especially the fat in the abdominal cavity, is burned. This reduces the waist circumference. At the same time the muscle mass increases and therefore the weight does not decrease initially. So do not stare blindly at your scale! It is better to measure the effect on looser-fitting clothing. Your armbands are less and your health is increasing.
Stop SmokingSmoking men live on average 10 years shorter, women even 13 years shorter. If you stop smoking, you reduce the risk of cardiovascular disease by 50-70%.
Alcohol? In ModerationTwo units of alcohol every day is good for your heart and blood vessels. Our British neighbors say: 'Two drinks a day keep the doctor away'. And I agree with them in that.
Unit = glass. A wine glass contains just as much alcohol as a beer glass or a glass of gin.
StressReduce and avoid stressful situations and thoughts. Stress is dangerous if you experience it as something negative. Too much (negative) stress is harmful for the heart and blood vessels.
Medical Risk FactorsHigh cholesterol, high blood pressure and diabetes contribute greatly to the development of cardiovascular disease. Therefore have it checked annually by your doctor. If one of the values is increased, then the first treatment is: a healthy lifestyle!
Note your Heart RateDoes your maximum heart rate go up if you train intensively?
Your maximum heart rate has little to do with how well you are trained. Some top athletes have a relatively high maximum heart rate, others a low one. Intensive training does not increase it. A better heart rate training will actually work more efficiently: the heart can pump just as much blood with fewer strokes. The maximum heart rate may also temporarily be lower due to tiredness or over-training.
There are so-called training zones for athletes. You wear a heart rate monitor and train within a percentage of your maximum heart rate. Measuring your heart rate during exercise can be a useful tool for building up your condition, burning fat or achieving a specific training goal.
The tips above promote your health and significantly reduce the risk of heart disease. You feel better, get more energy and a better condition. Are you not alone? Ask for help. Family, friends or a specialist, everyone is willing to help you. This is about your life, your health.
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