It is very important to keep your heart healthy. Each disorder in its function can lead to many dangerous consequences and even death. Cardiovascular diseases are the second leading cause of death in France after cancer, and the first in women. These diseases are often caused by some bad habits that damage the heart!
In a study published on April 26, 2010 in the Archives of Internal Medicine, covering 4,900 men and women in England, Wales and Scotland, researchers identified four unhealthy habits: smoking, eating few fruits and vegetables, have very little physical activity and consume more than 21 alcoholic beverages per week or 14 for women. Compared with participants who had none of these habits, those who had only one were 85% more likely to die in this 20-year study, while the increased risk was 349%. for those who had these four habits. According to researchers' judgment, people with four unhealthy habits were physically 12 years older than their actual age.
We cause a lot of damage to the heart by following harmful habits that can be extremely dangerous for this one, such as having an unhealthy diet, a sedentary lifestyle, smoking, consuming a lot of salt, drinking a lot of alcohol, and being in danger. overweight or obese.
1. Eat junk food
Industrial biscuits, sausages, crisps and creams contain a large amount of processed fat, salt and sugar, which can not only hurt your heart, but also add extra pounds. Replace with fruits and vegetables, whole grains, unsaturated fats, good protein from beans, nuts, fish and poultry, as well as herbs and spices. Also dispose of processed foods, white bread, white rice, french fries, red meat and soft drinks or other sugary drinks.
2. Have a sedentary lifestyle
If your job requires you to sit all day, walk for five minutes every hour. This small gesture can keep your arteries flexible and ensure good blood circulation, according to a study from Indiana University published in August 2014 in Medicine & Science in Sports & Exercise.
People who tend to sit five hours or more a day have a risk of heart failure twice that of active people, according to a study published in January 2014 in the journal of the American Heart Association (AHA). ).
3. Smoking
According to the National Heart, Lung and Blood Institute (NHLBI), chemicals in tobacco smoke are harmful to blood cells. They can also damage the heart function, structure and function of the blood vessels. This damage increases the risk of atherosclerosis.
Atherosclerosis is a disease in which a substance called plaque forms in the arteries. Over time, the plaque hardens and narrows the arteries, which limits blood flow to the organs and other parts of the body.
If plaque builds up in the coronary arteries, coronary heart disease occurs. Over time, coronary heart disease can lead to chest pain, heart attack, heart failure, arrhythmias or even death.
Smoking is a major risk factor for heart disease especially when combined with other risk factors, such as high blood cholesterol, high blood pressure, and being overweight or obese.
4. Consume a lot of salt
Eating too much sodium can contribute to water retention and increased blood pressure. Even if you do not put a lot of salt in your dishes, you may be consuming too much salt. The National Heart, Lung and Blood Institute (NHLBI) reports that processed foods, including canned vegetables and soups, cold meats, frozen dinners, fries and other salty snacks, contain far too much salt.
5. Being overweight or obese
High blood pressure is linked to overweight and obesity in many ways. Being overweight or obese can increase blood pressure because your heart needs to pump harder to deliver blood to all your cells. Excess fat can also damage your kidneys, which normally help regulate blood pressure.
6. Drink a lot of alcohol
According to the American Health Association, drinking too much alcohol can increase the levels of certain fats in the blood such as triglycerides. Alcohol can also cause high blood pressure, heart failure and increased caloric intake. Moreover, consuming too many calories can lead to obesity and increase the risk of developing diabetes. Excessive alcohol consumption can lead to strokes, as well as other serious heart problems.
