Cardiovascular disease is the leading cause of death worldwide. You can reduce the incidence of disease through a healthy lifestyle and proper nutrition.. Get Started With These Five Simple Steps to Get Healthy.

TABOO ON BAD HABITS Your resolute " Smoking makes blood vessels fragile and the heart weak. The nicotine found in tobacco constricts the arteries, which leads to an increase in blood pressure, thereby increasing the viscosity of the blood.. These factors contribute to the onset of a heart attack and the development of heart failure.. Drinking too much alcohol is also bad for the heart, but a little natural dry red wine is good for the heart.!

PHYSICAL ACTIVITY IS A REWARD FOR THE HEART You can strengthen the heart muscle with the help of physical activity. You don't have to exhaust yourself in the gym to do this.. Even a 30-60 minute walk will benefit the heart. During exercise, the blood is saturated with oxygen, and the concentration of high-density lipoproteins (good cholesterol) also increases, which has a beneficial effect on the state of the heart and blood vessels..

MONITOR THE PRESSURE, ASSESS THE RISK One of the key conditions for competent prevention of cardiovascular diseases is risk assessment. It would not be superfluous to recall that every person must undergo scheduled medical examinations annually.. And for those over 45, it is advisable to regularly check the level of cholesterol and blood sugar to assess the risks of developing atherosclerosis and diabetes.. It is extremely important to monitor your blood pressure. Normally, it should be at the level of 120/80. Persistent (or frequent) deviations from these indicators are the reason for going to the doctor. It is necessary to constantly monitor blood pressure, since it is a significant factor in the development of myocardial infarctions, strokes and other diseases of the heart and blood vessels..

LESS ANIMAL FAT Limit your intake of saturated animal fats and this will be a major step in the prevention of cardiovascular disease. Animal fats are found in meat, butter, and full-fat dairy products (such as cheese). You should also exclude trans fats from the diet, which increase the level of bad cholesterol in the blood, thereby contributing to the development of atherosclerosis.. Trans fats are found in large quantities in margarine, sweets and fried foods..

EAT MORE FISH.

Cardiologists strongly advise eating 150-200 grams of fish 2-3 times a week. This is a great way to get the right amount of healthy fatty acids.. They help reduce the risk of heart disease, normalize blood pressure, and also lower bad cholesterol.. It is best to eat fish with vegetables rich in antioxidants and vitamins.. These are green leafy vegetables, tomatoes, carrots and others.. They also have a beneficial effect on the activity of the cardiovascular system..

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