Cardiovascular health: Juggling family and work may leave you with little time to worry about yourself. Life is a balancing act, but our health should always come first. Now is the time to build heart-healthy habits. This means living a healthy life, including eating healthy, getting plenty of physical activity and sleeping through the night. Studies have shown that if we can avoid the conditions that put us at risk of heart disease until we reach the age of 50, we will likely never get it. Make our health a priority.
High cholesterol, high blood pressure, diabetes, and smoking are all risk factors for heart disease. Making smart, healthy lifestyle choices in your 20s can greatly improve the future of your heart. Consider incorporating these habits into your daily regimen to keep your heart healthy in your 30s.
1. Follow an active lifestyle that keeps you going
Physical inactivity is one of the main causes of heart disease. Adding cardio activities such as running, rowing, cycling and swimming to your exercise plan will improve heart health. Cardiovascular exercise keeps your heart rate elevated, which improves blood pressure, cholesterol, and triglyceride levels.
2. Eat healthy and balanced meals
Healthy eating means eating well-balanced meals with plenty of nutrients from foods such as fruits, vegetables, and whole grains, as well as proteins and dairy products. Train your taste buds now to enjoy healthy foods to prevent excess weight gain that can increase your risk of heart disease as you age. The American Heart Association recommends consuming the following foods:
- Fruits and vegetables: at least 4.5 cups a day
- Fish (preferably oily fish such as salmon): at least two 3.5-ounce servings per week
- High-fiber whole grains: At least three 1-ounce servings per day
- Nuts, legumes and seeds: At least 4 servings per week, choosing unsalted varieties whenever possible
It’s also important to reduce sodium and saturated fat and avoid processed meats and sugary drinks to maintain a heart-healthy diet.
3. Reduce or stop smoking
Cigarette smoking is an important risk factor for heart attack in young adults. It increases blood pressure and inflammation, which promotes fat deposition in the arteries. Even passive smoking is dangerous. Even in daily practice, the majority of patients with heart problems are smokers. The risk of heart disease begins to decrease immediately after quitting smoking and drops to 50 percent a year after quitting.
4. Avoid stress
Long-term stress causes an increase in heart rate and blood pressure, which can damage artery walls. Understand the causes of stress and learn helpful stress management techniques to reduce stress at work or reduce stress at home to calm your mind and body. These techniques include deep breathing exercises, daily meditation, and finding time each day to do something you enjoy.
Disclaimer: The tips and suggestions mentioned in the article are for general information purposes only and should not be considered professional medical advice. Please consult a physician before starting any fitness regimen or medical advice.
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