The heart is the most significant symbol of love – nothing fairer to the organ responsible for pumping blood throughout the body. Considering all this importance, it is clear that the professional who takes care of the heart deserves a special tribute: that is why, on August 14th, we celebrate Cardiologist Day.
A cardiologist is a doctor who specializes in the diagnosis, treatment, and prevention of diseases that affect the heart and vascular systems, such as high blood pressure, arrhythmia, heart failure, stroke, and heart attack.
Taking advantage of the occasion, how about knowing some tips from cadiocare to keep your heart healthy and take good care of yourself? Check out:
- Eat Healthily
Following a diet rich in fruits, vegetables, whole grains, legumes, and lean meats is the best way to ensure that your body receives all the nutrients it needs to perform its functions, including those of the heart. Likewise, it is necessary to avoid excessive sugar and salt consumption, as these ingredients increase the risk of diseases such as diabetes and hypertension, which, in turn, increase the risk of the heart.
In addition, try to have several small meals throughout the day and assemble varied and colorful dishes to offer the most extraordinary possible diversity of vitamins and minerals for your body and stay within the ideal weight range.
- Consume Good Fats
In addition to eating healthy in general, it is essential to know that some fats help protect the heart by increasing good cholesterol (HDL), lowering bad cholesterol (LDL), and lowering blood pressure. These are unsaturated fats, also called “good fats,” which are present in foods such as:
- Olive oil;
- Nuts (walnuts, cashews, Brazil nuts, almonds, etc.);
- Fatty fish (salmon, tuna, sardines, trout);
- Seeds (chia, linseed, sunflower nuggets).
- Avoid Bad Fats
Just as we must include good fats in our diet, we must avoid the bad ones, which raise LDL cholesterol and blood pressure, increasing heart risk. This is the case of trans fat and saturated fat (when consumed in excess), which are present in large amounts in the following foods:
- Trans fat: packaged snacks, industrialized frozen foods, fast food, margarine, ice cream, microwave popcorn, stuffed cookies, and other processed products;
- Saturated fat (harmful when consumed in excess): fatty meats, whole milk and yogurt, cheese, butter, cream, crackling, sausage, and egg yolk.
- Have A Physical Activity Routine
A sedentary lifestyle is one of the most significant risk factors for obesity and cardiovascular problems. According to the World Health Organization, one in three adults does not practice any physical activity, representing a true epidemic of sedentary lifestyles.
A good idea to avoid this risk factor is to find an exercise partner, such as a friend, child, or spouse, to motivate each other. Walking 30 minutes a day, for example, will do a lot of good for the heart.