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4 simple habits to improve heart health and prolong life

4 simple habits to improve heart health and prolong life What habits can help improve heart health (Freepik)
Author: Maria Kholina

A healthy heart requires a healthy lifestyle. This doesn't mean rushing to the gym right away, though that's very beneficial. However, it's important to adhere to some simple habits, according to the medical community Berezhy Sebe (Take Care of Yourself - ed.).

There are habits that everyone can integrate into their daily life without unnecessary financial and time expenses. This can extend your life, as cardiovascular diseases still rank first among the causes of death in developed countries.

Walk more

Research confirms that walking improves heart health. The advantage of such activity lies in its simplicity – you don't need to spend money or find extra time for workouts, and sometimes you can simply get off public transport earlier and walk a few stops. Ordering a package at the post office that's not five minutes away but fifteen can make a difference.

Cardiologist Ilona Beglarian explains that walking speeds up blood circulation, improves blood circulation and metabolism. It also has a positive impact on lipid metabolism (reducing the amount of bad cholesterol) and digestive processes, preventing obesity and diabetes.

The doctor recommends walking 7-10 thousand steps a day.

Dietary habits

According to the cardiologist, it's worth adding the following habits to your life:

  • 2-3 full meals a day
  • Limit the number of snacks
  • Give preference to slow carbohydrates (buckwheat, whole grain bread, fruits, vegetables, whole grain pasta)
  • Consume fewer processed foods, such as sausages, semi-finished products, and certain types of canned goods

Reduce salt intake

Granulated onions and garlic, sweet paprika, lemon juice, and fresh herbs can enhance the taste of dishes without excess salt.

Ilona Beglarian suggests limiting salt intake to 5 grams per day (approximately 1 teaspoon). The doctor also advises salting food after cooking, not salting water – this way, it's easier not to oversalt it.

Avoid sugary drinks

You can add ginger and cinnamon to your drinks instead of sugar.

Experiment with different types of tea – add apple, pear, orange, lemon, etc. You can also make an unusual "lemonade" by adding a bit of cucumber and mint to water with lemon. Such a drink is very refreshing.

"Excessive salt consumption causes thirst. And it often leads to craving drinks that contain a lot of sugar. Over time, this becomes a habit," says the cardiologist.

Thus, daily habits can help prolong your life and significantly reduce the risks of heart attacks and strokes – diseases that fundamentally change life for the worse.