15 Good Habits To Preserve Your Heart & Blood Pressure [Shortcuts]
1 – Have a real breakfast
Skip the first meal of the day is nothing trivial. Nutritionists at Harvard University have calculated that the number of heart attacks was 27% higher among those who did not eat breakfast.
The explanation advanced: the absence of an early meal would result in higher calorie consumption at other meals. It would also rhyme with another bad habit that inThe explanation risk of heart attack by 55%: munching late at night.
2 – Brushing your teeth
Oral hygiene is essential. To keep a nice smile, certainly but, we know less, to prevent cardiovascular disease. An American study has just shown: without brushing, plaque builds up, the gums become fragile and the resulting bleeding pass the bacteria from the mouth into the blood where they will contribute to the formation of blood clots.
3 – Make love (Heart)
Like all physical activity, the sexual act requires the heart muscle. It activates arterial and venous circulation, tones the heart and releases relaxing hormones.
As a result, having at least two sexual intercourse a week reduces the risk of developing the cardiovascular disease by 45% compared to those who have one per month! Not to mention the cascade of beneficial effects that also influence heart health (improved sleep, reduced stress, etc.)
4 – Bet on endurance sports
The heart is a muscle. The more trained he is, the better he works. What he loves above all else is the endurance sports, that is to say, the long and regular exercise (running, cycling, hiking, swimming …).
An hour of walking at the pace of 6 to 7 kilometers/hour, 3 times a week, can improve by 12% the performance of the heart pump … You are far? Do not panic.
If it is estimated that at least 30 minutes of physical exercise a day (or 10,000 steps) are necessary to maintain his heart, the important thing is to move and a few minutes are better than nothing at all …
5 – Stop smoking
Smoking is the leading cause of preventable cardiovascular death. “A consumption of 3 to 4 cigarettes a day multiplies by 3 the relative risk of cardiovascular accident”.
Elevated blood pressure and heart rate, poor oxygenation of the blood, the risk of coronary spasm and thrombosis … The good news is that it is never too late to stop and the effects of stopping tobacco are very fast.
6 – Beware of salt [Blood Pressure]
We consume a lot. On the order of 10 grams a day for men and 8 for women, while it should not cross the bar of 5 grams. Excess salt, directly related to high blood pressure, greatly increases the risk of heart disease and stroke.
Better to have a light hand on the salt cellar but, above all, to hunt salt hidden in food, which represents 70 to 80% of our consumption: bread, rusks, cold meats, cooked dishes (pizzas, quiches, etc.), canned foods, industrial sauces, etc.
7 – Measure your waist circumference regularly
The heart does not like the extra pounds, especially when they are lodged in the stomach. Waist circumference is indeed much more relevant than the body mass index (BMI = kg / m2) to assess the cardiovascular risk.
“One must be vigilant if waist circumference is ≥ 88 cm in women and ≥ 102 cm in men”. These figures reflect abdominal obesity. The overweight, he begins respectively at 80 and 94 cm of waist.
8 – Check your cholesterol every 5 years
Indispensable to the body, cholesterol is a fat carried in the blood by two carriers: LDL (Low-Density Lipoprotein) or “bad” cholesterol, and HDL (High-Density Lipoprotein) or “good” cholesterol.
The first clog the arteries while the second cleans them. The problem? In the case of hypercholesterolemia, the “bad” cholesterol tends to accumulate on the walls of the arteries (called atherosclerosis), to hinder or even prevent the passage of blood, and to form clots. To avoid this, a cholesterol test is recommended every 5 years. It is done by fasting blood.
9 – Monitor your tension from 40 years
High blood pressure (HTA) corresponds to too much blood pressure in the arteries. It fatigues the heart prematurely by imposing a workload and promotes atherosclerosis.
As there are no symptoms to suspect it, the only way to detect it is to measure its blood pressure at least once a year from the age of 40 (or 20 years in the case of hypertension before the age of 50 in one of its parents). Except in special cases, a normal voltage is less than 14/9.
10 – Learn to manage stress
It is now proven: chronic stress is bad for the heart. It would even be the biggest provider of infarction after smoking and cholesterol.
Not only because it accelerates the heart rate, increases blood pressure and changes clotting, but also because it encourages smoking, drinking alcohol, eating fatter and sweeter. In other words, it’s time to think about taking care of yourself and relaxing by doing sports, yoga, relaxation or meditation for example.
11 – Eat 2 squares of dark chocolate a day
Regular consumers of dark chocolate have less risk of heart attack or stroke. The reason is found in the cocoa powder that makes it, very rich in flavonoids, antioxidants that limit the formation of bad cholesterol and the increase in blood pressure, and in magnesium, essential to fight against stress.
The ideal? Consume 1 to 2 squares a day (10 to 20 g).
12 – Adopt the Mediterranean diet
By inviting the South to your table, you reduce your risk of cardiovascular disease by 30%. On the menu: little red meat, charcuterie and butter, but a lot of fish (especially fat: salmon, sardines, mackerel), vegetables and fruits (at least 5 per day), dried fruits, cereals (from preferably unrefined), legumes (beans, peas, lentils …), olive oil or rapeseed. Discover our tips for a balanced diet.
13 – Avoid sodas
The daily consumption of soda, lightened or not, causes a 48% increase in the risk of metabolic syndrome (high cholesterol, hypertension, excess weight …), a prerequisite for heart problems and diabetes, itself a factor in cardiovascular diseases.
Explanation: not content to bring too much sugar (1 can represents 10 teaspoons of sugar), these drinks also grow to eat more. In short, if it is not forbidden to indulge in a soda from time to time, water is the safest value to quench your thirst.
14 – Sleep 6 to 8 hours per night
It is certain today: sleep is good for the heart in particular. It is necessary to sleep neither too much nor too little. At least that’s what American researchers have shown, supporting numbers.
People sleeping less than six hours a night have a double risk of stroke and heart attack, while those who sleep more than 8 hours have a 2-fold increase in angina pectoris and coronary artery disease by 1.1.
15 – Go out with your friends
Loneliness is the enemy of the heart. Literally as well as figuratively. “people alone or deprived of social relations are twice as likely as others to develop cardiovascular diseases.”
Isolation is synonymous with a sedentary lifestyle, weight gain and increased stress, itself responsible for smoking, poor nutrition, and high blood pressure (higher in isolated people). Hence the importance of going out, seeing the world, having fun and sharing with others.
Disclosure: We may earn affiliate commissions at no cost to you from the links on this page. This did not affect our assessment of products.