Strengthen the heart muscle without exercise is simply unrealistic.
Movement The most ideal load with a gradual increase in heart efficiency - swimming at a slow pace 3 times a week. If swimming is not suitable for you, and it is not possible to practice a stationary bike, then do the following simple exercise: taking the back of the chair, start walking on the spot with the tension of the whole body. Every day, increase the pace of walking. To finish this exercise is recommended 10 sit-ups with support on the back of the chair. This exercise will give a rush of energy.
And do not forget about walking. The heart does not overexert when walking, and it is also an excellent prevention of atherosclerosis, because it helps to reduce fats in the blood and saturates the body with oxygen. Walking as cardio training should be at a pace exceeding walking. You can alternate a fast tempo (within 20 minutes) with the usual.
Nutrition - the main factor that regulates blood pressure. It is proved: with the right selection of products, you can significantly reduce the risk of cardiovascular diseases.
Pay attention to that the vegetable oil was cold pressed, the vegetables - fresh, and the meat - lean.
Use gentle cooking methods (steaming, stewing, baking).
Give up animal fats, replacing them with vegetable oils.
Exclude from the diet pickles, smoked products, instant cooking and canned food.
Eat foods rich in potassium, t. This element regulates the activity of the muscle, removes excess water from tissues, prevents the deposition of cholesterol on the walls of blood vessels. Daily need to eat one banana a day. A lot of potassium in nuts, whole grain foods, fish.
Drink at least 2-3 liters per day.
Relaxation With internal anxiety, bad sleep, palpitations, melissa will come to the rescue. Brew for 3 hours. Spoon the leaves of lemon balm in 1/4 l of boiling water, cover with a lid, infuse for 10 minutes. Drink 3 times a day, like tea.
Make a decoction of lemon balm (50 g of lemon balm leaves per 1 l of water bring to a boil, infuse for 10 minutes, strain) and add to the bath.
To improve the function of the heart, master the abdominal breathing. Completely relaxed, in loose clothes, lie on your back, placing a pillow under your head (preferably on something hard, for example, on the floor). Put your palms on your stomach. Take a deep breath, consciously pumping air into the stomach, slowly exhale. If done correctly - when you inhale, the diaphragm rises, and when you exhale it goes down. Exercise should be done before breakfast or 2 hours after eating. It's good to use quiet instrumental music that promotes rhythmic breathing.
Balm for the heart American cardiologists concluded: depression and depression increase the risk of death from heart failure. To keep the heart and blood vessels healthy, three times a week for half an hour to exercise and every day for at least 75 minutes to laugh. It turns out that after stress (caused even by a tragic film), the blood flow in the vessels decreases by 35%, and after a funny movie, on the contrary, it increases by 22%! Want to live longer - laugh more often.
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Keywords: Pay attention to that vegetable oil was cold pressed, vegetables - fresh, and meat - lean.
Use gentle cooking methods (steaming, stewing, baking).
Give up animal fats, replacing them with vegetable oils.
Exclude from the diet pickles, smoked products, instant cooking and canned food.
Eat foods rich in potassium, t. This element regulates the activity of the muscle, removes excess water from tissues, prevents the deposition of cholesterol on the walls of blood vessels. Daily need to eat one banana a day. A lot of potassium in nuts, whole grain foods, fish.
Drink at least 2-3 liters per day.