8 tips to help a healthy heart

Exercise routine and a healthy diet plays a very important role in maintaining cardiovascular health. Yet there is a certain number of factors that you can not control as congenital heart disease, but there are factors that you can and should be controlled as soon as possible. Here are 8 tips can help you get a healthy heart.

 Cutting red meat

Red meat but very beneficial for providing identity and amount of protein you need but you should limit eating red meat at two to three times a week, and eat only lean meat only.

For the rest, be absorbed protein from other sources such as fish, poultry, beans and low-fat dairy products.

Eat more dark vegetables

A diet rich in fruits and vegetables is the best way to protect you from all kinds of diseases. When buying vegetables, choose those most intense because they are very rich in antioxidants which play an important role in preventing cancer.

Controlling insulin levels

One of the best ways to help prevent high insulin levels increase dramatically as remove foods made from white grains from your diet. You should choose natural foods and as little as possible as processed potatoes, dry oats, brown rice, and the price matches the circuit instead of white bread, noodles and dry cereal.

Self cooking

Instead of regularly eat out or buy prepared food, cook yourself at home to be able to control the things you put into your body.

Eat more foods rich in soluble fiber

You should increase the intake of foods rich in soluble fiber because it is good for cardiovascular health. Legumes, oat bran, oatmeal and barley are good sources of soluble fiber is extremely great.



Reduce eating cheese

If you want to reduce your risk of heart disease, reject totally cheese out of your diet or eat only low-fat cheese. Although cheese is a source of protein and calcium is great but you can fully absorb them from other sources friendliness cardiovascular health.

 Drinking alcohol in moderation

But not necessarily completely eliminate alcohol from the diet, but if you want prevent heart disease, you should only drink them in moderation. Moderate here is a glass a day for women and two drinks a day for men.

You should also pay attention to the absorption of too much caffeine because caffeine can also adversely affect the heart.

Perform high-intensity exercise

Sports practiced role is extremely important in preventing heart disease and maintain a healthy heart. You will gain the most benefit from the high-intensity exercise short time such as sprinting.

A good way to determine the risk of heart disease you are performing a high-intensity exercise, slow down and see how long it takes your heart to return to normal. The longer this interval, the higher your risk.

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