Every year around 40,000 people die of cardiovascular disease. This amounts to almost 120 people per day. It is the number 2 cause of death in the Netherlands. In addition to cardiovascular disease, many people die of a heart attack. Nearly 5000 people die of a heart attack every year. This amounts to 14-15 people per day. Every year almost 35,000 people report at the hospital with a heart attack.
That is why we want to point out that a healthy heart is so much better for a healthy and vital body. A healthy heart brings with it so much positivity. Do you also want a healthier heart? Especially for you in this article we have 10 SUPER tips for a healthy heart.
Super tip # 1 Prevent depression and avoid stress
The severity of a depression is different for everyone. For example, depression can take a shorter time than the other. If a depression lasts longer than normal, the health problems also increase. These include cardiovascular diseases, disorders, suicidal thoughts, mental damage, loneliness, sexual disorders, sleep problems, eating problems and palpitations.
Depression and stress are negative in relation to your heart. Your heart rate increases and can even lead to palpitations with tingling. You can even feel this up to your neck, which leads to various panic attacks. That is why we emphasize that a healthy heart will automatically feel healthier. Here it is important to avoid stress or depression.
You can best avoid stress and depression by exercising regularly. Your body remains active through exercise. Staying active in your body creates a soothing feeling for your body, which can cope with stress and depression. Everything feels solid when you do nothing, but when you move everything is released. Do you want to know more about how to avoid depression? Then read the following article about 5 SUPER tips against depression.
Super tip # 2 Try to keep your cholesterol in balance
Lowering your blood pressure is associated with lowering your cholesterol. Both care for the silting up of your veins, which can lead to different heart problems. This is often the cause of an unhealthy lifestyle or overweight. In order to prevent this now, it is best to keep your blood pressure in balance or decrease. This is best done by eating unsaturated fats.
Unsaturated fat has a dual function in relation to your cholesterol. Unsaturated fat increases positive cholesterol and reduces negative cholesterol, but what is and is unsaturated fat? You can see unsaturated fat as a fat reduction agent. This ‘means’ ensures that the fat in your bloodstream will not bind to your vessel walls.
It is therefore recommended to double or triple the number of unsaturated fats in your body. This means that for every portion of saturated fat, you must get double unsaturated fat. Note: It is not the intention that you eat twice as much to absorb the unsaturated fat! Suppose that your daily calorie intake consists of 30% fat, then the ratio should be: 10% saturated fat and 20% unsaturated fat.
Unsaturated fat are known as the omega 3 fatty acids. The unsaturated fats are found in nuts, fish, eggs and in certain types of meat. There is no daily limit for most fatty acids. In addition to omega 3 fatty acids, you have omega 6 fatty acids. These unsaturated fats that are in the omega 6 do have a limit. The omega 6 is mainly used in vegetable oils, such as sunflower, corn and soya.
It is therefore more intended to eat more unsaturated fats than to eat saturated fat. Saturated fat is in chips, certain spreads, red meat and ready-made meals. In addition to unsaturated fat and saturated fat, you have the trans fats. This is strongly discouraged! Your body can not do anything with this. The body can not break down the trans fats, which causes major problems in our body. These fats are even banned in our neighboring countries! More tips on lowering your cholesterol can be read in the following article: ‘5 Super tips for lowering your cholesterol’.
Super tip # 3 Drink enough water
Our body consists of 70% water. Most of the water is in our blood, the rest of the water is needed for our organs, including your brain, lungs, heart, muscles / cells, your liver and the bones. The organs in our body must be able to function optimally, to contribute to a good metabolism during weight loss. A dehydrated body makes us feel tired. Drinking water is like gasoline for the car. Water is our fuel. If our body were to dry out 2-3% at least, it could cause us to lose up to 25% of our energy!
Drinking too much water is not the intention either, because too much water can lead to “poisoning” of our body. Too much water can not handle our kidneys, because the fluid has to be stored somewhere, it will flow to the cells in our body. If these become overcrowded, they can no longer function properly in the course of time. How much water is too much now varies per person. What is a good indication now?
It is recommended to drink around 2 liters of water every day. Sufficient water ensures a better bowel movement. Sufficient water also ensures proper functioning of the kidneys. Other benefits include: preventing a hangover, leading to weight loss, preventing headaches, determining the brain level / brain function and water promotes your physical performance.
Drinking water is a good substitute for drinking sweet drinks such as soft drinks, etc. During weight loss you may be moving more, which leads to sweat. In order to absorb this moisture, drinking water is recommended. Drinking water can absorb the moisture loss.
Super tip # 4 Move enough
During exercise, losing weight, depression or a healthier lifestyle, it is strongly recommended to exercise. Exercise ensures a better condition and bowel movements. If you exercise regularly, your muscles will burn more energy. If you did not exercise, the energy would be stored as extra weight.
If you are going to exercise, it is useful to know that you have to move for at least one hour a day. It is important that your heart rate and breathing increase slightly. This is best done by taking a short walk every day or every day to kick harder on the bike. Besides that your heartbeat and breathing need to be high, it is important that you keep your heart and blood vessels in a good condition.
Here you have different methods for, including moving, but also the use of supplements.
The movement also has its many advantages and it avoids risks: Breast cancer, Heart and vascular diseases, Depression, Diabetes (type2). The benefits of exercise are: Bone density, insulin sensitivity, your fat percentage, blood pressure and cognitive functioning. Exercise ensures a better circulation of your bloodstream. Scientific research has proven that during blood circulation the blood flow has a positive effect on the widening of your veins. This also held true. The result is that during intensive exercise, your circulation will be better and the veins will decrease.
Super tip # 5 Stop smoking and reduce alcohol use
We all know that too much alcohol is bad for our liver and that smoking is harmful to lungs. This can lead to cancer. Now alcohol and smoking are not only harmful to our liver and heart, but also to the cholesterol level in our bodies. Alcohol and smoking are related to our triglycerides, which you would rather not have in your blood. It ensures that your blood vessels are clogged up. So if you smoke, stop here!
In order to reduce the value of triglycerides now, it is best to think of vitamins. You can think of vitamin C. It is not a solution, but it can reduce the problem. Vitamin C is mainly in oranges, apples, blueberries, lemon, pears, peach, grapefruit, avocado, strawberry, cherries and prunes. In addition to Vitamin C, Vitamin E also has added value, which can reduce blood fat control. Vitamin E is known as an antioxidant, which protects the cells. Vitamin E can be found in nuts, seeds, bread, sunflower oil, different types of fruit and vegetables.
Super tip # 6 Take enough rest
Perhaps the best tip is to take a rest. Rest contributes to a calmer heart, which has a lot of influence on other things. It reduces stress, lowers your blood pressure, improves the brain, heart and body. If you take insufficient rest, you will soon notice this on your cholesterol. If you only sleep 4 hours in 2 days, this is soon to notice your cholesterol. Almost half of all Dutch people do not have a sufficient night’s sleep. A sufficient night’s sleep is at least 7 to 8 hours of uninterrupted sleep.
Sleeping leads to a restoration of our body. When you sleep, you make growth hormones. These growth hormones ensure the restoration of cells. In addition to growth hormones, a good night’s sleep also gives peace to your brain. These have to handle the daily events well, while a night’s rest is necessary.
Good sleep is also related to reducing stress. If you do not sleep enough, the thoughts will accumulate, which can lead to chronic stress. Stress is something you definitely want to avoid for yourself, but also for your cholesterol!
Super tip # 7 Avoid too much Salt
Therefore, a minimal salt addition to eating or preferably no. In addition to the minimal salt additives, it is best to avoid ready meals, which are often processed with a lot of salt. A study shows that 80% of the salt, which we receive daily, comes from ready-made meals. Therefore, before you buy something, first look carefully at the label. You can do this in addition to the ready meals for the cheese you buy.
Super tip # 8 Eat more vegetables and fruit
How often is this hammered ‘the food’ of fruit and vegetables. Of course, this is not simply said, because fruit and vegetables have healthy nutrients, vitamins and are provided with the right minerals. Eating fruit and vegetables helps us to get rid of the unhealthy way of life. Fruit and vegetables also ensure that blood pressure is reduced. This has been scientifically proven.
Super tip # 9 Also think of nutritional supplements
Dietary supplements are a tool to absorb the shortages in our body. If you hardly eat vegetables and fruit, then dietary supplements are a great alternative. Preventive health care, weight loss and fitter health are also a good basis for taking dietary supplements.
Now you will probably ask yourself: “why now supplements?”. Vitamins are indispensable for the functioning of your organs and the connection between them. That is why it is important to eat well, but you are busy in your life or you are in a chaotic phase in your life. In order to get the right vitamins, people take supplements. This alternative is very popular and is strongly recommended! It contributes to a healthier heart.
Do you have no idea how and where to start with dietary supplements? Take a look at the webshop of Vital20. Vital20 sells health food supplements, which contributes to a healthier body. The products are top quality. Order before 14:00 you receive the products tomorrow at home.
Super tip # 10 Keep an eye on your BMI
Perhaps you have heard this before: “Start by measuring your BMI”, but what is measuring BMI and what does BMI stand for? BMI stands for Body Mass Index. The BMI is an index for the weight, which is in proportion to your height.
|Weight||Advice||BMI (Man + Woman)|
|Lightweight||Try to gain some weight||<18,5|
|Healthy weight||Stay in shape||18,5 – 25|
|Overweight||Try to lose weight, do not gain weight||25 – 30|
|Obesity||Drop weight under supervision||>30|
The BMI gives an index figure that is related to your body weight. Now this differs per person and in particular the origin. For example, Dutch people with a different origin from countries under the equator will be better off starting with weight loss. This also applies to origins from the North African countries, the Caribbean and South America.
In addition to that there are certain groups, such as people with Chinese descent, who have to deal with other limit values with regard to body weight. This is mainly due to a different physique. If you have doubts about your BMI? Then contact the doctor or an expert such as nutritional dietitians.
In addition to the BMI, it is recommended that you also measure your waist circumference for the complete picture. Your waist circumference measures where the body fat is. For this you measure the waist circumference at your belly, because too much fat around the belly is unhealthy.
|Weight||Advice||Contour (Man)||Contour (Woman)|
|Lightweight||Try to gain some weight||<79 cm||<68cm|
|Healthy weight||Stay in shape||79cm – 94cm||68cm – 80cm|
|Overweight||Try to lose weight, do not gain weight||94cm – 102cm||80cm – 88cm|
|Obesity||Drop weight under supervision||>102cm||>88cm|