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Ten tips to take care of the heart

Ten tips to take care of the heart

Edited by: TOP DOCTORS® at 18/10/2021

Article written by Dr. Gabriel Lapman


Cardiovascular disease is the leading cause of death on the entire planet.


World Heart Day 2021

Around 500 million people live with Cardiovascular Disease, and due to the COVID-19 Pandemic, they are at increased risk of complications if they are infected by the virus.


September 29 was World Heart Day, therefore, the specialist in Cardiology and Arterial Hypertension will provide advice to protect this organ.


How to take care of the heart?

Small changes in lifestyle have benefits in Heart Health, and thus prevent diseases and complications that put a life at risk. The main tips are:


Take care of body mass and eat well:

- An adequate weight is achieved by balancing the calories that are ingested with those that are consumed during the day. The ideal is to spend more than what you eat

- The body mass index must not exceed 25 kg / m2

- A diet rich in fish, lean meats, nuts, olive oil, low-fat dairy, fruits, vegetables and legumes is recommended, which provide the minerals and vitamins that the body needs, as well as fatty acids such as Omega 3, 6 and


Observe Cholesterol and Glucose:

- Excess cholesterol is deposited on the walls of blood vessels and obstructs blood flow

- If on an empty stomach the results of Cholesterol exceed 200 mg / dl and glycemia is greater than 100 mg / dl, you must consult a specialist


Sleep well:

- Be at least 8 hours a day because rest allows you to recharge your batteries

- You should avoid the consumption of stimulants or excess caffeine to perform during the day


Keep active:

- Because it is a muscle, the heart needs to exercise. Therefore, regular physical activity is advised to improve blood circulation throughout the body.

- The arteries will achieve greater and better dilation, the levels of cholesterol and triglycerides in the blood will be regulated and blood pressure will decrease

- The current indication is 150 minutes per week of moderate intensity aerobic exercise


No to Stress and Anxiety:

- Try to create spaces for disconnection. Practices like yoga can be very useful


Control pressure:

- Blood pressure is the force exerted by blood against the walls of the arteries

- The levels of a healthy person are below 140/90 mm of mercury

- It is important to check it constantly since hypertension is usually asymptomatic

- A useful measure is to reduce salt intake


No Smoking:

- Tobacco decreases the amount of oxygen in the blood, narrows and hardens the inner layer of the arteries and causes blood pressure to rise

- In addition, it is responsible for reducing the levels of good cholesterol (HDL) in the blood and increasing the levels of bad cholesterol (LDL) and triglycerides

- A daily cigarette is enough to increase the risk of heart attack or stroke


No to the consumption of alcohol and other substances:

- By mixing with the blood they affect the functioning of many organs of the body


Early diagnosis:

- It is estimated that half of the people who die suddenly from coronary disease did not know about their problem

- Periodic medical check-ups are essential, especially if there are risk factors


Control Diabetes:

- It can cause serious alterations in the heart, kidneys, vision and lower extremities

- If there is a direct family history or you are overweight or obese, you will be more predisposed to developing it

Pediatric Cardiology in Ciudad Autónoma de Buenos Aires (CABA)