18 Good Habits Help You Reduce the Risk of Cardiovascular Disease
Cardiovascular Disease is a big killer of human health because of its high risk. So, are there any health care regimens that can reduce the risk of heart attack? In fact, just making a few small changes every day and creating 18 good habits can reduce your risk of heart disease after a month.
1. Drinking green tea
Green tea contains several powerful antioxidants that lower cholesterol and may even lower blood pressure. Soak 3 bags of decaf green tea in 600ml boiling water for 10 minutes. Take out the tea bag and pour the green tea into the water bottle. Drink it in a day.
2. Calculating your fat intake
Fat intake accounts for 20 to 35 percent of total calories, and fat is mainly polyunsaturated fatty acids and monounsaturated fatty acids, such as fish, nuts and vegetable oils.
3. Italy therapy
Eat more olive oil and brassica oil. Olive oil is the best, which contains more heart-healthy antioxidants.
4. Eating more roughage
Studies have shown that eating more fiber reduces the risk of heart attack. So eat whole grains or oats and get at least 25 to 35 grams of fiber a day.
5. Fish for dinner
The saturated fat in meat can clog blood vessels, while fatty fish like salmon and sardines are rich in omega-3 fatty acids, which help keep the heart rate stable. Eat fish rich in omega-3 fatty acids at least twice a week.
6. Drinking juice
Orange juice contains folic acid, which lowers the risk factor for heart disease - homocysteine. Grape juice contains flavonoids and resveratrol, which have antioxidant effects and prevent the formation of red blood cell aggregation and obstruction. Have a glass of juice for breakfast and lunch every day.
7. Eating more fresh vegetables and fruits
Eat more vegetables and fruits every day. Focus on cruciferous vegetables such as kale, Brussels sprouts and cauliflower, which are high in antioxidants and other heart-protecting substances.
8. Sticking to nuts
Eating 150 grams of nuts a week can reduce the risk of heart disease by a third, but not too much, which can lead to weight gain.
9. Changing the bread sauce
Trans fats in margarine and saturated fats in butter can lead to artery blockages, so you had better convert to plant sterols.
10. Eating flaxseed
Flaxseed is the most effective source of omega-3 fatty acids. Adding 2 tablespoons of flaxseed to your diet prevents clogged arteries and reduces the risk of heart disease by 46 percent.
11. Drinking a little
Studies have shown that drinking no more than 100 milliliters of wine a day can reduce the risk of heart attack. Except, of course, for alcoholics and people with high blood pressure.
12. Sticking to regular exercise
Studies show that regular daily exercise is more effective than the best cholesterol-lowering drugs, reducing the risk of heart attack by 50 percent. Simple exercise such as walking for half an hour a day is OK, and four times a week.
13. Trying new things
Persistence is the best, so you need to work regularly every day. In addition to that, you need to try new things, such as photography, dancing, playing ball, etc. If you find yourself enjoying these things, you can add them to your daily life.
14. Concentration exercise
Meditate. Focus on the present moment. Relax. When stressed, close your eyes and breathe deeply for 5-10 minutes.
15. Enriching spiritual life
Research shows that regular mental activity can prolong life, improve quality of life and reduce the risk of heart attack. Traditional cultural activities are good for physical and mental health.
16. Reaching out to more people
Being connected to family, friends, and community reduces anxiety and depression and lowers the risk of heart attack.
17. Eating garlic
Garlic helps reduce arterial damage by preventing clogged arteries and lowering cholesterol and blood pressure, so stick to a few cloves a day.
18. Taking aspirin
Aspirin can reduce blood clots and prevent heart disease and stroke. Take aspirin in moderation as recommended by your doctor.
The above 18 habits can help you reduce the risk of cardiovascular disease. Hope you can follow them in the daily.
***Please seek professional medical advise for the diagnosis or treatment of any ailment, disease or medical condition. This article is not intended to be a substitute for the advice of a licensed medical professional.***