The cardiologists have shown that there will be 20% the population in Vietnam getting cardiovascular disease in 2017. It is alarming that cardiovascular disease is attacking hard on young people. Cardiovascular disease is serious so we should have good living habits to ensure healthy for the heart. Here are some good habits to have a healthy heart.
Get 7-8 hours of sleep per night
People who sleep less than 6 hours per night will get the risk of heart disease 3 times higher than those who sleep 7 – 8 hours. Getting enough sleep helps regulate insulin action. Lack of sleep causes increased insulin resistance, which increases blood sugar (the major reason of type 2 diabetes). If this situation lasts for a long time, it will increase the risk of cardiovascular disease. Fatigue is also a symptom of heart disease, but it is often overlooked. Especially, if you often feel tired, even after sleeping, you should go to see a doctor soon.
Keep your body weight at a reasonable level
Body weight and waist size also reflects the risk of cardiovascular disease. Women with a 102cm waist and men with a 114 cm waist are higher on heart disease risk. However, the studies have shown that the objects of the risk group only reducing 10-15% body weight can significantly improve their cardiovascular health.
Everyone should exercise from 25 to 55 minutes, at least four times a week. This can help your cardiovascular system healthy, reduce bad cholesterol. Moreover, such exercise regime will promote optimal efficiency if you combine with a healthy diet.
Always with a smile
Smile is truly a best remedy to maintain human health. The body reacts with laughter by decreasing levels of stress cortisol hormone. Low cortisol levels help lower blood pressure and strengthen immunity and help you have a better mood. The studies have indicated that patients with depression, the risk of heart attack is twice normal. So if you want to have a good health, you should add to yourself “smile dose” daily.
A glass of beer each day
Beer as well as red wine can improve heart health because its ingredients contain antioxidants that help protect blood vessels and reduce cholesterol. Beer also contains high levels of vitamin B6. This substance helps prevent the agglomeration of homocysteine (one of the harmful chemicals can cause heart disease).
But you shouldn’t abuse beer excessively. If you drink beer too much, it will cause high blood pressure, high triglycerides (high triglycerides easy as atherosclerosis), heart failure, arrhythmias and heart muscle damage.