Adopting healthy habits to take care of arterial health has become a necessity. Although many ignore it, much of the current cardiovascular problems are the result of deterioration suffered by the arteries by excess cholesterol and toxins.
The most worrisome of all is that sedentary lifestyle and poor eating habits are the main triggers of this condition. Although at the beginning it does not manifest itself with a convincing symptomatology, later they affect cardiac and circulatory affections.
Therefore, before developing any serious pathology, the ideal is to know how to change the lifestyle to improve it. Next we want to share in detail 6 important recommendations that favor arterial care. Put them into practice!
1. Consume omega 3 fatty acids
Not all sources of fat are harmful to the arteries. For example, foods that provide omega 3 fatty acids are very beneficial. This type of lipid increases the presence of good cholesterol (HDL) and facilitates the elimination of bad cholesterol (LDL) and triglycerides.
Its regular consumption, even through supplements, decreases the risk of atherosclerosis, high blood pressure and heart attacks. In addition, they also have an anti-inflammatory effect that helps improve circulatory and cerebral health.
The foods that this nutrient contains are:
- Blue or fatty fish (sardines, salmon, mackerel, tuna, herring)
- Nuts and seeds
- Olive oil
2. Do physical exercise
The regular practice of physical exercise is one of the most recommended habits to take care of arterial health. Keeping the body active optimizes blood circulation and causes a positive impact on the cardiorespiratory system.
Therefore, regardless of sports activity, it is ideal to combat disorders such as overweight, high cholesterol and hypertension. In fact, dedicating at least 30 minutes a day reduces the risk of myocardial infarction and stroke.
3. Maintain a balanced diet
Following a balanced diet plan has many advantages, both to take care of arterial health and body weight. Since it proposes the combination of varied and healthy foods, it is the best way to lose weight and keep cholesterol and triglycerides at bay.
Now, it is not about following an extreme diet or full of nutritional restrictions. This type of food suggests eating “a bit of everything”, but in its proper measure. In addition, it involves limiting the consumption of salt and sugar, which are two enemies of arterial health.
So, in general, a balanced diet contains:
- Fresh fruits and vegetables
- Whole grains and legumes
- Nuts and seeds
- Lean meats and fish
4. Control stress
When the body is subjected to stress situations continuously or prolonged, a series of chemical reactions that can affect arterial problems occur. The heart accelerates, the tension increases and, many times, it interferes with circulation.
Although out-of-state moods are not directly responsible for arterial deterioration, they do have a negative effect. Therefore, it is essential to implement some relaxation and breathing techniques as a way to channel it.
5. Avoid the consumption of foods with cholesterol
The body uses a small amount of cholesterol to meet some relevant processes. However, its excessive accumulation in the arteries is a factor that affects the development of many heart diseases.
Although much of the lipid is secreted in the liver, it is also obtained through certain foods that contain it in abundance. So, if the objective is to take care of arterial health, it is best to avoid those sources. The most commons are:
- Red meats and organ meats
- Whole dairy and butter
- Sausages and smoked products
- Fritters and package snacks
- Industrial bakery products
6. Limit the consumption of alcoholic beverages and tobacco
A small glass of red wine a day provides the body with powerful antioxidants that help to take care of the heart. However, when this and other drinks are taken in large quantities, a counterproductive effect on arteries and circulation is generated.
Something similar happens with the cigarette. Due to its concentration of toxic compounds, it causes a deterioration of the arteries of smokers. In addition, good cholesterol (HDL) decreases and susceptibility to hypercholesterolemia increases.
To finish it is recalled that the medical checkups regular care are also essential for arterial health. These allow detecting diseases, even when there are no clinical manifestations. Start taking care of yourself now!