A STRONG HEART - SO KEEP YOUR VESSELS HEALTHY
From 30, life is better! We see much more relaxed, know what we want and learn to enjoy. Prerequisite: good health. Fortunately, we can do a lot for them. The secret: stay mobile! This applies to muscles, joints and - for our vessels. Elastic arteries are the key to a healthy heart and intact circulation. With just a few changes in everyday life, you actively contribute to your vascular health.
SMALL STEPS, GREAT EFFECT!
Vascular diseases are considered a common disease. They are avoidable. With the right knowledge and simple measures, you can specifically counter arteriosclerosis (atherosclerosis). You do not have to change your life completely for that. Integrate a balanced diet, regular exercise and relaxation naturally into your everyday life. This gentle change has a positive effect on blood pressure, cholesterol levels and blood sugar levels. The vessel walls remain mobile and the blood can circulate freely.
KNOWING RISK FACTORS AND TARGETED AGAINST EFFECTS
Over the years, the arteries inevitably lose their elasticity. A serious condition occurs when risk factors such as obesity, diabetes or high blood pressure accelerate the narrowing of the vessels. The good news is that you can significantly reduce or even avoid this risk.
Movement - make the vessels legs
Exercise gets the cardiovascular system going and boosts fat burning. Positive Side Effect: Regular endurance training lowers blood lipid levels, aids in weight loss, and helps normalize blood pressure. To keep your vessels healthy, you do not have to become a competitive athlete. Actively shape your day-to-day life, take the stairs instead of the elevator and try to walk 2 to 3 times a week for about 30 minutes at a fast pace.
Nutrition - Diet plan for healthy vessels
Obesity promotes high blood pressure and diabetes. With a balanced diet you counteract these risk factors. Try to eat meat and alcohol moderately and instead turn to vitamin and fiber rich vegetables, fruits and whole grains more often. Despite their fat content, fish such as mackerel, herring or salmon are on your diet once or twice a week as they contain the valuable omega-3 fatty acids EPA and DHA. These are also found in fish oil and krill oil.
WHAT YOUR HEART DESIRES! VITAL SUBSTANCES FOR HEART HEALTH
Some nutrients, especially the B vitamins, are especially valuable for vascular health and thus contribute to normal heart function. However, these essential ingredients are only present in certain foods. Coenzyme Q10 and vitamin B12 can only be absorbed through the diet to a limited extent. Vitamins B12, B6 and folic acid play a major role in homocysteine metabolism. They can regulate homocysteine levels and thereby avert the risk of cardiovascular disease, which is already present at moderately elevated levels. Therefore, regular intake of vitamin B12, B6 and folic acid is vital. For example, vitamin B12 is contained in animal foods that are optimally utilizable to humans. Excellent vitamin B-12 suppliers are sea fish, red meat and offal such as liver. Vitamin B1 and vitamin B6 are found in nuts and legumes. They are also an excellent source of magnesium.
A healthy, balanced diet is therefore essential for the whole body. Especially as an allergic, vegetarian or vegan, you need to be careful about choosing your foods and compensate for any deficiencies immediately. So you can lead a healthy life even with restricted menu.