Look after your heart’s health with this simple advice

Cardiovascular disease is widespread in western societies and is the main cause of death in the world, ahead of diseases like AIDS or certain types of cancer.

Although certain things cannot be changed such as some risk factors (family history, age and race), others are easily identified and we can act on them.

How can I look after my heart?

6 strategies for keeping your heart healthy

1. Quit smoking. It is public enemy number one for health. It reduces the size of coronary arteries and makes them lose flexibility as well as raising the risk of thrombosis. Look for help if you cannot do it alone but do make an effort. It is worth it.
2. Control alcohol consumption. Although, according to the WHO, a glass of wine at meals is good for your circulation and the working of your heart, it is difficult to stop there. Try to limit it to special occasions and, even then, remember that it is a source of empty calories.
3. A healthy and balanced diet.
   Avoid saturated fats, and excess cholesterol. Lower your consumption of red meat, shop-bought pastries and buns and pre-cooked meals. And make sure that dairy products are low-fat.
   Always use olive oil when cooking and eat oily fish and nuts which provide omega 3 and 6 fatty acids to protect your heart.
   Increase your intake of fruit and vegetables as they provide vitamins and antioxidants that help improve the health of your blood vessels.
   Avoid an excess of salt which raises blood pressure and can harm your heart.
   Reduce your consumption of sugar, as an excess of glucose in the blood can help generate clots and reduce blood flow.
   Increase your consumption of food rich in vitamin E (peanuts, almonds, paprika, spinach, oregano, sunflower seed …) and vitamin C (oranges, kiwis, strawberries, mandarins, parsley, red pepper, broccoli…) which are antioxidants and improve circulation.
4. Control your weight. Obesity and overweight are risk factors directly related to cardiovascular disease.
5. Have your blood pressure checked periodically. High blood pressure makes it harder for your heart and that’s why it increases cardiovascular disease risk.
6. Practice sport on a regular basis. A sedentary lifestyle is the heart’s enemy because it slows down blood flow. Do some kind of sport twice or three times a week. You can go for a walk, a run or go cycling, swimming, playing paddle, or tennis, or join a gym and take up such fun activities as body pump, cross fit, spinning, or global fitness. The best sports are those where you do aerobic exercises enhancing your lung capacity and accelerating blood flow

 Looking after your heart is simple. Take heed and enjoy a full life.