Every third Ukrainian aged 18 to 65 has high blood pressure, which increases the risk of cardiovascular diseases. The incidence of hypertension is growing among young men - one in five Ukrainians aged 18 to 24 suffers from it. This changes the age and gender structure of the Ukrainian population and has serious economic and social consequences.
Many of these diseases can be avoided through changes in behavior or habits. We have prepared 9 tips for you to help you take better care of your heart health.
1. Stop smoking if you are still doing it. This will be the best decision for your heart health. Smoking is one of the main causes of cardiovascular disease. After a year without smoking, the risk of heart attack is reduced by half, compared to the risks of a smoker.
2. Be active. Up and down: physical activity can reduce the risk of developing heart disease. It is an effective way to lift your mood and avoid the effects of stress. Devote 1.5 hours to cardio exercise every week. Exercise for 30 minutes 5 times a week. It can be any kind of activity that makes you breathe harder and your heart beat faster.
3. Watch your weight. Being overweight increases the risk of cardiovascular disease. Eat a healthy, balanced diet. Eat vegetables and fruits daily, but keep fats and sugar as low as possible.
4. eat more fiber - at least 30 grams per day. Where to get fiber from? Eat whole grain bread, whole grain cereals (the less processed the grain, the better), fruits and vegetables.
5. Reduce the amount of saturated fat in your diet. When you eat too much food high in saturated fat, your blood cholesterol level may increase. Give preference to lean meat (poultry, rabbit) and low-fat foods.
6. Eat less salt. To keep blood pressure normal, remove the salt shaker from the table, add less salt when cooking. Once you get used to less salty food, you can give up salt completely. Beware of processed foods with high salt content. Most of the salt we consume is in the food we buy. The recommended daily allowance of 5 grams of salt is about one teaspoon.
7. Eat fish at least twice a week, including a portion of oily fish, because it is a powerful source of omega-3 fatty acids that protect against heart problems. Pregnant and breastfeeding women should not eat more than two servings of oily fish per week.
8. Drink less alcohol. Do not forget that alcohol is caloric, and its excessive consumption can not only add weight, but also increases the risk of cardiovascular disease.
9. Read food labels. When you go shopping, you should read food labels and check their calorie, fat, salt and sugar content. This habit will help you make better choices for your heart.
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