Fortunately, fatality is not an issue. In the United States, the American Heart Association has long developed a prevention tool aimed at promoting the adoption of a healthy lifestyle to keep cardiovascular risk factors at bay. A tool initially composed of 7 items to which the association has just added an eighth:
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Eat well. Eating a balanced diet helps reduce cholesterol levels, control blood sugar levels or lower blood pressure. This involves a high consumption of fruits, vegetables, nuts and legumes, whole grains, and low-fat dairy products. But also a low consumption of salt, red meats, processed products and sugary drinks
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Move well and break a sedentary lifestyle. The optimal level is 150 minutes or more of moderate physical activity per week or 75 minutes of vigorous activity for adults. The World Health Organization (WHO) recommends at least 60 minutes of moderate or vigorous-intensity physical activity per day, or 420 minutes per week, for young people aged 6 to 17. Little advice: Walk or cycle to school with your children, to teach them good reflexes, get off a metro or bus station earlier, take the stairs rather than the elevator or escalators
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Stop smoking. Putting out your cigarettes permanently immediately reduces the risk of heart disease and stroke. The body begins to recover as soon as you stop smoking. And this avoids exposing your loved ones to passive smoking, which is also harmful.
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Monitor your Body Mass Index. Even though it is an imperfect tool, it still constitutes “a reasonable indicator for assessing weight categories that can lead to health problems,” explains the American Heart Association
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Control your cholesterol. And this, once again, by adopting a healthy and balanced diet, maintaining a “healthy” weight and practicing physical activity; Monitor your blood pressure. High blood pressure is the biggest risk factor for stroke and a leading risk factor for heart disease. It can be caused by many factors. Some are beyond your control… but others, such as diet, physical activity and smoking can be modified and reduce the risks; Reduce your sugar intake and control your fasting blood sugar
That makes 7 tips to which the American Heart Association has just added an eighth: pay attention to your nights. Good sleep duration is in fact associated with better cardiovascular health. The ideal duration is 7 to 9 hours per night for adults. Ideal daily sleep ranges for children are 10 to 16 hours per 24 hours for children 5 years and younger; 9-12 hours for 6-12 year olds; and 8 to 10 hours for 13 to 18 year olds.
Stress: a little is okay, a lot, hello damage
Source: Destination Santé
