Ah, my heart!

125286 1069626158

Perhaps the most beautiful activity to do on February 14 and on all special occasions is to take care of our hearts and protect the heart health of ourselves and our loved ones. Our heart’s reward is to gain the behaviors that will keep it healthy.

Do you know; Men’s hearts are bigger than women’s hearts. (This isn’t about men opening their hearts to multiple people, it’s about compliance with the laws of biological size in general.) The average woman is smaller than the average man; therefore their hearts are correspondingly smaller, around 50 grams. Also, because of this size difference, women’s hearts beat more often than men’s hearts. While the average heart rate in men is between 70-72 beats per minute, this value varies between 78-82 in women. The reason for this is again size: the female heart has less body mass to grow blood. Slowly beating hearts are usually able to collect more blood in their chambers and pump them throughout the body. Fast-beating hearts, on the other hand, pump less blood with each beat. This is one of the reasons why women have more frequent palpitations. (Please do not upset our women whose hearts beat more.)

Cardiovascular diseases are the primary cause of death worldwide. It is estimated that deaths due to cardiovascular diseases will increase and reach 22.2 million in 2030.
According to the World Heart Federation, 80 percent of premature deaths can be prevented by brisk walking, regular exercise, a healthy diet, and avoiding tobacco-alcohol use.

Therefore, how about making small changes in your life?

– Consume at least 5 servings of vegetables and fruits every day. Thanks to the potassium, fiber and antioxidants in its content, it is an important food in the prevention of both heart diseases and cancer.

– Take care to consume less fatty meats. Studies show that consuming too much saturated fat, especially animal-derived, can be dangerous for heart health.

– Prefer olive oil instead of saturated fats such as margarine, butter, lard, tallow.

– Try to consume fish with high omega-3 content 2-3 times a week. Omega-3 fatty acids reduce the level of triglycerides in our body.
It prevents the formation of plaques that cause congestion.

– Take care to consume oil seeds during the day. Flaxseed and walnuts, which are rich in omega-3 fatty acids, are good alternatives for those who cannot consume fish.

– Pay attention to the consumption of whole grains and to get 20-30 grams of fiber during the day. Whole grains, oats, legumes, vegetables and fruits are foods that contain fiber.

– Include legumes containing plant-based protein and fiber on your tables 2-3 times a week. Due to the phytochemicals they contain, they have positive effects on lowering blood cholesterol.

– All these foods should be cooked with appropriate cooking methods. Instead of unhealthy cooking methods such as frying and roasting, healthy cooking methods such as oven, grill, steamed, boiled should be preferred.

– Attention should be paid to salt consumption. It should not be forgotten that the daily recommended amount is 5-6 grams and this is met from bread or tomato paste in meals.

– Increase your physical activity. At least 150 minutes of moderate-intensity aerobic activity such as walking, cycling, jogging and swimming or 75 minutes of vigorous activity per week is recommended. Our exposure to stress also affects it negatively.

Visit a specialist who can measure your blood pressure, cholesterol and sugar levels, blood lipids, body-mass index. Have your heart checked once a year, especially after the age of 40, without waiting for symptoms. Find out your total risk of cardiovascular disease. Take action with expert help to protect and improve your heart health.

And footnote: Follow the beauties that make you feel that you have a heart. Your loved ones are in your heart, take care of your heart, let it beat for you with health…

Related Posts

Leave a Reply

Your email address will not be published.