Heart health: here are 4 small tips that make a big difference – Presse santé

Heart health: here are 4 small tips that make a big difference – Presse santé

Are you worried about your heart? Perfect, follow these 4 little tips

The simplest indicator to measure is to measure the heart rate. Rhythm abnormalities may already prompt you to consult your doctor. A normal resting heart rate for adults is between 60 and 100 beats per minute. In general, a lower resting heart rate means a more efficient heart and better cardiovascular fitness. For example, a well-trained athlete may have a normal resting heart rate close to 40 beats per minute.

To measure your heart rate, simply take your pulse. Place your forefinger and index finger on the neck next to the trachea. To check for a pulse at the wrist, place two fingers between the bone and tendon above the radial artery – located on the thumb side of the wrist.

When you feel a pulse, count the number of beats in 15 seconds. Multiply this number by four to calculate the number of beats per minute.

Remember that many factors can affect your heart rate, including:

– Age
– Physical fitness and activity level
– being a smoker
cardiovascular disease, high cholesterol or diabetes
– air temperature
– Body position (for example, standing or lying down)
– Emotions
– body size
– Medicines

Although there is a wide range of normal values, an abnormally high or low heart rate may indicate an underlying problem. Consult your doctor if your resting heart rate is consistently above 100 beats per minute (tachycardia) or if you are not a trained athlete and your resting heart rate is below 60 beats per minute (bradycardia). Especially if you have other signs or symptoms such as fainting, dizziness or shortness of breath.

Heart Health: These 3 Small Gestures for Big Benefits

It’s great that you want to improve your heart health. But don’t think you have to make big changes to make an impact on your heart health. Even small basic measures can have dramatic effects.

One of the biggest decreases in heart disease risk occurs when you switch from a sedentary to an active lifestyle for even just one hour a week. Obviously, the more active you are, the better. But just one full hour of activity during the week makes a difference.

Hold: 5-3-8

2 Eat 5 fruits and vegetables a day

Eat five servings of fruits and vegetables a day to improve your heart health. Start with a breakfast that includes at least one serving of fruit or vegetables. Treat yourself to fruit or vegetables between meals. Make a conscious effort to include fruits and vegetables in your daily meals. Don’t worry so much about foods you shouldn’t eat. Try to eat five or more servings of fruits and vegetables a day.

3 Move for 10 minutes a day

Add at least 10 minutes of moderate-intensity physical activity to what you do each day. Of course, the recommendations are to engage in physical activity for 30 or more minutes a day, but the bottom line is that even 10 minutes makes a difference.

For example, studies have shown that 60 to 90 minutes of physical activity per week can reduce the risk of heart disease by up to 50%. This is a significant benefit for a relatively modest effort on your part. It doesn’t have to be complicated. Take the stairs, walk, just move. As you become more active, you can try to increase your total amount of activity each day.

4 Sleep 8 hours a night

Quality sleep is good for your heart. It can be hard to find time to get a good night’s sleep, but it’s important. Aim for eight hours of quality sleep every night for two weeks. It’s true that sleep needs vary slightly from person to person, but eight hours is a good number to aim for.

* Presse Santé strives to convey knowledge about health in a language accessible to all. IN NO CIRCUMSTANCES can the information provided replace the advice of a medical professional.
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