World Heart Day: 5 tips for a healthy organ

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Elia Tabuenca García
@eliatabuencagarcia
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Cardiovascular disease is now the leading cause of death in the Western world. Here are 5 tips to prevent them.

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World Heart Day is celebrated today, dedicated to the importance of to prevent the onset of diseases of the cardiovascular system. Promoted by the World Heart Federation, which brings together 200 national organizations, this year's slogan is #sharethepower.





Cardiovascular disease is now in the western world there leading cause of death, with 17,3 million deaths every year caused by heart disease, heart attack and stroke and which, according to estimates, will become 23 million by 2030.

READ also: HEART: BY CHANGING YOUR LIFESTYLE, 80% OF HEART ARTS CAN BE PREVENTED

Thus, through initiatives in cities around the world, the World Heart Federation wants to sensitize children and adults to take care of your heart by promoting healthy lifestyles. Of course, age, gender and familiarity matter a lot, but it is equally true that we can prevent a lot of trouble with healthy habits.

Index

How then to avoid the risk of cardiovascular disease?

Eat healthy

Not too much salt on the table, frequent large binges and alcohol abuse. Also avoid overdoing it even with sugars and fats. Instead, abound with fruit, vegetables, legumes, whole grains and fish, which keep cholesterol, blood pressure and weight under control.

READ also: THE 10 FRIENDLY FOODS OF THE HEART

No smoke

Smoking damages the walls of blood vessels, increases fat deposits in the arteries and consequently damages the cardiovascular system. According to the World Heart Federation, the risk of coronary heart disease is halved within a year of the last cigarette. And quit smoking it is also good for the hearts of those around us!

READ also: HEART: BY CHANGING YOUR LIFESTYLE, 80% OF HEART ARTS CAN BE PREVENTED

Exercise



sedentary it does not rhyme with a healthy heart. Everyone, men and women, should walk at least 30 minutes a day at a brisk pace to strengthen the heart, improve blood circulation, control blood pressure, reduce body fat and increase good cholesterol. It is also useful to think about everyday things such as avoiding the elevator, or not using the car for short trips. This also applies to anyone who has already had heart disease or a stroke.

READ also: EXERCISE: THE BEST MEDICINE FOR THE HEART

Maintain your ideal weight



Watch out for the waistline! Exact consequence of eating well and moving a little, keeping your weight under control removes the risk of cardiovascular disease.

Do regular checks

Check your blood pressure, cholesterol and glucose levels regularly. High blood pressure can in fact accelerate the formation of atherosclerosis, high cholesterol can be deposited in the walls of the arteries, while excess glucose in the blood, i.e. an increase in blood sugar (diabetes index), increases cardiovascular risk.

Germana Carillo

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