Cardiovascular diseases are the leading cause of death globally, before cancer, diabetes, or respiratory illnesses. About 17 million people die each year in the world because of this cause. According to figures from the Ministry of Health of the Nation, one person dies every seven minutes in our country.

These figures show the high number of people with symptoms of heart attack who do not receive adequate medical attention, or when they receive it, it is already late. Heart disease involves hypertensive, heart failure, ischemic heart, among other cardiac pathologies.

Obesity, hypertension, cholesterol, stress, anxiety, are some of the risk factors for cardiovascular diseases. Because of the high numbers due to heart risks, recent studies claim that making small changes in our lifestyle can help maintain a healthy heart. Dr. Francois Sestier, a cardiologist by profession, believes that heart health can be regulated if a person is able to take simple steps. He’s worked as a cardiologist at some of the leading hospitals and is also a medico-legal expert, specializing in insurance medicine. But, first and foremost, he’s a doctor, and he believes that by following the steps below, one can really improve their heart health.

Eight Basic Tips To Take Care Of Your Heart


  1. Sleep well

A sound sleep at night is associated with better cardiovascular health. A study published in the European Journal of Preventive Cardiology has shown that those who sleep a minimum of seven hours a day reduce the risk of cardiovascular diseases by 65% and the risk of dying from that cause by up to 83 %.

  1. Eat healthily

A recent work published in the New England Journal of Medicine ensures that the Mediterranean diet, dominated by fruits, vegetables, fish, lean meats, legumes, and olive oil, accompanied by nuts, decreases both the risk cardiovascular as mortality from some heart disease. This type of diet helps to avoid overweight and obesity, which represent two of the main factors that cause heart attacks.

  1. Avoid stress

Since 2012, the European Guide on the prevention of cardiovascular disease in clinical practice includes stress as a risk factor for the proper functioning of the life pump, since it is a trigger for high blood pressure. If it is installed regularly in our daily lives, it ends up affecting the general health. You have to learn to disconnect and fight it with exercise, yoga, healthy habits, and, if necessary, ask for therapeutic help.

  1. Take care of cholesterol

Arterial obstruction due to excess bad cholesterol (LDL) is the main trigger for strokes and heart attacks. One of the factors that cause it is the abuse of saturated fats, present in whole dairy products, sausages, industrial pastries, salty snacks, and other processed products. Therefore, the consumption of omega-3 is an effective weapon against hypercholesterolemia. Omega-3 is an unsaturated fatty acid that is abundant in bluefish (salmon, tuna, sardines), some dairy products, as well as in nutritional supplements that contain phytosterols.

  1. Control the pressure

Moderate salt consumption and eat grapes. A recent study from the University of Michigan published in the Journal of Nutritional Biochemistry proved that this fruit counteracts heart problems caused by high blood pressure by activating genes responsible for antioxidants that protect the myocardium. If you are hypertensive, check your blood pressure often and visit your doctor regularly.

  1. Exercise

Moderate physical activity such as walking 5 km (equivalent to one hour) a day, is a basic requirement to mitigate the risk of cardiovascular events. If you do not have that time, it is not an excuse either, since a recent article in the Journal of the American College of Cardiology shows that running only between five and ten minutes a day reduces mortality. You may not be able to run, but just avoid a sedentary lifestyle, go for a walk around the block or change the car for the bike, whenever you can.

  1. No smoking

Smoking is not good for your health. In fact, it is the cause of various damages that the organism suffers, including the deterioration of the arteries. According to the Aragon Workers’ Health Study, carried out in Zaragoza, 70% of smokers suffer alterations in blood vessels. In addition, according to the latest data from the Spanish Heart Foundation, smoking reduces blood oxygen concentration, makes it thicker, increases heart rate and tension, and affects the lungs and bladder.

  1. Drink in moderation

Recent studies show that beer and red wine in moderate doses (never more than two glasses a day) decrease the risk of coronary heart disease by reducing bad cholesterol (LDL) and increasing good (HDL). But its excess in the blood affects the functioning of many organs of the body, accelerates the heart rate, and alters the quality of rest and sleep.


Author's Bio: 

Brooke Whistance perspicacious columnist, writer, and blogger, always engrossed to help youth and women to reach their goals. Her focus has been on writing, producing and editing stories on lifestyle, tech, business, interesting personalities, entrepreneurs, culture, the environment, and social issues. You can always find her @IamBrooke94.