ADVICE TO HELP REDUCE CARDIOVASCULAR RISK

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As today is the European Day for the Prevention of Cardiovascular Risk, we offer you some simple advice to look after your heart.

HAVE A VARIED DIET

Fruit, vegetables, fish, olive oil, lean meat, cereal, nuts and skimmed dairy.

EXCERCISE DAILY

With only half an hour a day you can reduce the risk of cardiovascular diseases considerably. It isn’t necessary to train like an athlete. You can dance, walk or ride a bike. Also, try to walk up and down the stairs instead of taking the lift.

DO NOT SMOKE

Even if you do not smoke that much you are multiplying the risks of cardiovascular attacks. If you smoke, quit as soon as possible. If you do not succeed you can seek help from a specialist. CONTROL YOUR WEIGHTTo know if you are overweight, divide your weight (kg) into your height (cm). If the result is over 25kgs over square meter, it is considered overweight. If it is over 30kg/m2 it is considered obesity.

KEEP AN EYE ON THE FAT IN THE ABDOMINAL AREA

Fat in the abdominal area is the most dangerous for the heart. Measure the abdomen underneath the belly button. If it is over 88cm on women or over 102 cm on men, you must try to reduce it.

CHECK YOUR BLOOD PRESSURE

Make sure your blood pressure is always under 140/90. If you suffer from hypertension, diabetes, renal insufficiency or have already suffered a heart attack, then it should be under 130/90.

KNOW YOUR FAMILIES MEDICAL BACKGROUND

Consult your families medical history. To know the background will help you modify your habits. VISIT YOUR DOCTORVisit your doctor at least once a year to do a complete check up. Also see a nutricionist to help you have the ideal diet especially for you. LEARN TO CONTROL YOUR STRESSYour emotional tension affects your heart directly. Do everything possible to maintain a positive attitude and be relaxed. Remember you can find advice to control stress on the fist post on this blog:

HOW TO REDUCE STRESS AND IMPROVE ORGANISM FUNCTIONS

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