The secret to a healthy heart

The following are very valuable advice of health care professionals, but few people notice, stemming from the latest scientific research results, can contribute to strengthening heart protection.

1. Eat lots of fresh vegetables and fruits

This always has good results. After 2 months of study, nutritionists found that if they ate a lot of vegetables and fruits, they could reduce C-reactive protein CRP by an average of 72%. CRP is linked to phlebitis, arteriosclerosis and an increased risk of cardiovascular disease. If you eat more foods with nonfat milk, reduce salt intake, blood pressure may decrease.

2. Don't avoid good fat

The World Health Organization's latest nutrition guidelines allow each of us to provide 35% of our energy from fat. Vegetable oils, seeds, fish . all help reduce cholesterol. The results of a recent study by a group of Swedish scientists show that essential olive oil can help lower blood pressure and blood circulation. Fish oil can regulate heart rate. But watch out for the type of fat called trans (from hydrogenated oils) and saturated fats (which are high in meat). Do not exceed 10% of calories from these dangerous substances. When using canned or packaged foods, check out these two "scary fats".

3. Light exercise many times very well

In a study, walking 3 times a day, 10 minutes each time has the effect of reducing toxic triglycerides better than just walking long distances, but only 1 time.

4. Watch out for harmful emotions

Anger and stress can change your heart rate and increase blood pressure, blood cholesterol and the ability to cause blood clots in your blood vessels . Prolonged depression also harms the cardiovascular system, causing muscle Resist insulin and increase the risk of diabetes.

5. The value of peace of mind and smile

To fight against stress and lower blood pressure, try relaxation techniques like meditation or meditation. Indeed, a multi-year study published in the American Heart Journal said that people who meditate regularly can reduce the risk of cardiovascular disease by up to 30%.

6. Get enough sleep

Notice that after a good night we often have a light feeling, which is due to the amount of blood circulated and blood pressure lowered. If the insomnia at night that we sleep on 'remove the gauze' again, even if it is 1 or 2 hours, it is good, provided that the sleep condition is so deep.

Laughter can make blood smooth, good circulation and can help prevent heart attack suddenly. When laughing a lot of muscles on the face, neck and abdomen are moving, stimulating the circulatory system markedly.