Just adjust a few small habits daily will bring big changes to cardiovascular health, giving you the full health to enjoy life completely.
Cardiovascular disease leaves inconceivable impacts, affecting the quality of the life. It is not too difficult to avoid heart disease, 5 small changes in the following daily life will help you.
1. Get enough sleep
Staying up late, getting not enough sleep not only weaken the immune system but also increase the incidence of cardiovascular disease. In the absence of sleep, blood vessels shrink, blood pressure increases, creating more pressure on the heart. This is the cause of the cardiovascular diseases such as coronary artery disease, atherosclerosis, high blood pressure… Sleeping enough from 7 to 8 hours a day is the first small change and also very simple to help prevent cardiovascular disease. For a deep and delicious sleep, maintain the body’s biological rhythm in a balanced way, you should go to bed on time, not stay up late, avoid being full or drinking plenty of water before going to bed.
2. Do exercise regularly
Young people often lament the deficient time to eat, sleep, work, how much more so is the time to do exercise every day. But if you know how to set up your work, you can go to bed at 11 o’clock in the evening and get up at 6 to 7 o’clock in the morning to have some time to do exercise before going to the office. Gentle exercises such as walking, running, biking, swimming, yoga are good for heart health, helping to prevent coronary artery disease, hypertension, stroke.
3. Quit smoking, limit alcohol
Cigarette smoke has many toxins such as nicotine, tar, formaldehyde, cyanide… increasing the risk of atherosclerosis, coronary artery disease, stroke, arrhythmias. Of these, coronary artery disease is the most important, accounting for more than half of all deaths from smoking-related heart disease. In addition, limit alcohol is a must to prevent heart disease, and people who drink a lot of alcohol are twice as likely to have high blood pressure than people who do not drink alcohol. Stroke of cerebral infarction, cerebral hemorrhage, complications of hypertension, hyperglycemia, are the results of alcohol abuse.
4. Change eating habits
Scientists have proven that a healthy diet helps to reduce the risk of cardiovascular disease. Some points to note in proper diets help to improve and prevent cardiovascular disease: limit foods that contain high saturated fat, high cholesterol such as butter, red meat, fat milk, fat meat, liver… and fast food prepared by fried method, eat plenty of green vegetables, ripe fruits (400gram per day per person), eat a variety of foods rich in omega 3, omega 6 such as fish and soy bean (these are good fatty acids for the heart), limit salt, consume less than 5g of salt per day as recommended by WHO for cardiovascular health.
5. Use 25g of soy protein each day
Supplementing soy bean protein in a daily diet is the simplest way to stay away from heart disease. It not only contains the essential amino acids, soy bean protein but also has superior advantages over animal protein that it is cholesterol-free. In addition, soy bean protein also helps to reduce bad cholesterol – the cause of obstruction, atherosclerosis. In 1999, the US Food and Drug Administration (FDA) recommended that “use 25 grams of soy bean protein per day in a diet low in saturated fat and cholesterol could reduce the risk of cardiovascular disease”
In addition to the familiar dishes such as tofu, soy sauce, soy sauce…the delicious, and convenient soymilk is also a good choice to supplement soy bean protein daily. For soymilk, if you do not have time to cook by yourself, you should choose canned soymilk from the prestigious soymilk brand to ensure food hygiene and safety, delicious taste and preserve nutrients found in soybeans, especially protein content.