How to keep your heart healthy, both behavior and food. Heart is

How to keep your heart healthy, both behavior and food.

The heart is an organ that works 24 hours a day without a break. If we do not take good care of it today, cardiovascular disease risk will continue to rise, which is now the leading cause of death in both the world and Thailand.

The best prevention is not just treatment, but behavior and nutrition.

🏃‍♂️ Living behavior that helps a healthy heart.

1. Exercise regularly

• Fast walking, cycling, swimming or jogging at least 150 minutes / week

• Movement increases blood flow, makes the heart pump more efficient, and reduces blood pressure.

2. Get enough sleep

• Sleep 7-8 hours / night

• Sleeping helps repair the walls of blood vessels, lowers stress hormone (cortisol) levels, and causes a normal rhythm of the heart.

3. Stress management

• Chronic stress causes the body to secrete higher adrenaline and cortisol → Increases pressure and heart rate

• Simple Techniques: Practice Deep Breathing 5 Minutes a Day, Meditation, or Find Happy Activities, such as Planting Trees, Listening to Music

4. Abstain from cigarettes and limit alcohol

• Smoking causes blood vessels to harden and constrict faster, increasing the likelihood of myocardial infarction.

• Even a small amount of alcohol may help HDL (good fat), but if exceeded 1-2 glasses a day, it increases the risk of heart failure and hepatitis.

🥗 Food to eat to nourish the heart.

1.Fatty Fish

• e.g. salmon, sardine, tuna, rich in omega-3 fatty acids (EPA, DHA)

• Reduce triglycerides, reduce inflammation and prevent blood clots

2. Vegetable oil with good fatty acids

• such as Flaxseed oil, Olive oil, Avocado oil, Sesame oil

• Provide an omega-3, 6, 9 balance that helps maintain atherosclerosis.

3. Nuts and seeds

• Almonds, walnuts, pumpkin seeds, chia seeds

• Contains unsaturated fats, minerals like magnesium, and dietary fiber → reduces LDL cholesterol and increases HDL

4. Fresh fruits and vegetables

• Dark green leafy vegetables (kale, spinach), berry family fruits, tomatoes

• Contains phytonutrients, antioxidants, vitamin C and potassium → Anti-vascular degeneration, reducing pressure

5. Whole grain

• Brown rice, oats, whole wheat bread

• Fiber reduces cholesterol absorption and regulates blood glucose.

6.Dark chocolate (70% or more)

• There are flavonoids that stimulate nitric oxide (NO) generation, allowing blood vessels to relax.

• A small amount (20-30 g / day) should be taken.

7. Health drinks

• Primary water to balance blood flow

• Catechin green tea, reducing free radicals and heart disease risk

• Avoid soft drinks and nectar that increase heart load

# Coronary arteries # avbhealthy