Tips to keep your heart healthy

Bavnews.am writes. In order to keep the cardiovascular system healthy, it is very important to give up harmful habits, live an active physical life, the ability to withstand stress, as well as proper nutrition.

Cardiovascular diseases are the leading cause of death. Because by eating healthy, you can reduce the probability of suffering from heart disease.

Eat walnuts

Of all nuts, walnuts contain the most alpha-linolenic acid, an omega-3 fat that fights inflammation, says Larry Santora, MD, medical director of the Dick Butkus Cardiovascular Screening Center in Orange, California.

Measure the pulse

Measure your blood pressure before you get out of bed in the morning. Record the number of beats per minute, says cardiothoracic surgeon Pierre Theodore. A healthy person's heart rate should be less than 70 beats per minute. If your results are persistently high for a week or more, call your doctor.

Avoid polluted air

Researchers at the University of Washington say that particles in polluted air can harden the walls of your carotid artery, which can trigger a heart attack.

Add legumes to your diet

Try replacing potatoes with legumes. People who ate 1 cup of fiber-rich lentils, beans, or chickpeas a day lowered their systolic blood pressure by 4 mm/sq after 3 months, according to research published in the Archives of Internal Medicine. Add black beans to salads, cook lentils with curry, extra portion of peas with chili.

Control your pressure

Even 4 weeks of training can lower blood pressure by 10%, according to a study published in the journal Hipertension.

Add eggs to your diet

Never mind that eggs contribute to raising bad LDL cholesterol levels. Brazilian scientists confirmed that eggs have a good effect on coronary arteries. Egg yolk is rich in vitamins E, B12 and folic acid. Just don't eat more than 4 eggs a day to avoid excess calories.

Get a flu shot

A flu shot nearly halves the risk of heart attacks, according to a new study published in the journal Heart.

Get enough sleep

People who don't get enough sleep have a 45% higher risk of heart attack, say researchers from Norway. 30 minutes of exercise 3 times a week can improve your sleep.

Avoid fats

Scientists at Columbia University say that it is possible to significantly reduce the amount of CVD (a marker of heart risk) by reducing the amount of trans-fat consumed by just 1% per year.

Consume foods rich in potassium

Scientists have found that using 1000 mg of potassium per day can significantly lower systolic pressure. A banana contains about 420 mg of potassium, and it is also abundant in sweet potatoes.

Take a walk in the sun

Scottish scientists discovered that a 20-minute walk in the sun promotes the release of nitric oxide by the body, which lowers blood pressure. Consult your dermatologist first.

Avoid energy drinks

Pacific University researchers have shown that these high-caffeine drinks can raise blood pressure in even the healthiest of men. It's better to drink coffee.

Drink milk

French scientists have found that in people who regularly drink skim milk, the level of bad LDL cholesterol rarely exceeds the normal range. The calcium in milk helps flush out fecal fat, scientists say.

Do not add mayonnaise to salads

It is better to add olive oil, vinegar or lemon juice to salads.

Eat lots of kale

Harvard researchers found that men who consumed 1.5 servings of cabbage per day reduced their risk of cardiovascular disease by 12%.