What to do to have a healthy heart, according to a cardiologist from Harvard University

THE heart disease it is the second leading cause of death in the United States Local Centers for Disease Control and Prevention. One statistic is not limited to this country and could be significantly reduced according to a cardiologist from Harvard University.

“Cardiovascular disease is a broad term for problems with the heart and blood vessels, which occur when fat and Cholesterol accumulates on the walls of the arterieswhat is called flat,” he defines Medline Plusthe United States National Library of Medicine.

And it warns that, over time, plaque can narrow blood vessels and cause problems throughout the body. “If an artery becomes blocked, this can lead to a stroke. heart attack or stroke“, phrase.

From Mayo Clinica non-profit entity dedicated to clinical practice, education, and research, these are the most common types of cardiovascular disease:

• Disease of the blood vessels, such as coronary heart disease

• Irregular heartbeat (arrhythmia)

• Heart problems from birth (congenital heart defects)

• Heart muscle disease

• Heart valve disease

And to stay alert regarding the symptoms of coronary problems, the portal of the health-related body indicates:

• Chest pain, chest tightness, chest pressure and chest discomfort (angina pectoris)

• Shortness of breath

• Pain in the neck, jaw, throat, upper abdomen, or back

• Pain, numbness, weakness, and feeling cold in the legs or arms if the blood vessels in those areas of the body become narrowed

What to do to have a healthy heart according to a Harvard expert

He Dr. Haider Warraich, cardiologist Harvard and doctor in Brigham and Women’s Hospitalabout what she does every day to keep her heart healthy in the magazine Newsweek.

And it was then that the cardiologist authored the book State of the heart He referred to some healthy habits, to which particular attention must be paid and dedicated.

Physical activity

The Harvard doctor said so do physical activity five to six times a week. “I ride my stationary bike for 30 minutes (and read novels while I do it) and then do resistance training for another 30,” she gave as an example.

Our heart is a muscle and, like any other, it strengthens with physical activity.

He Aerobics exerciseswhat it includes walking, running, swimming and dancingstrengthens the heart by lowering blood pressure and helping maintain a healthy body weight.

His recommendation is to execute 2 hours and 30 minutes of moderate intensity physical activity each weekwhich may include brisk walking and cycling.

Healthy eating

What we eat not only contributes to maintaining body weight but is very important for our heart.

For example, it is known that foods rich in saturated fats, sodium and sugars have always been associated with an increased risk of cardiovascular disease and diabetes.

“I recommend a Mediterranean diet and above all I try to make it rich in protein with little added sugar“Warraich said.

The fruits can also prevent cardiovascular diseases or facilitate the restoration of the morphology and functions of the heart and vessels after an injury, warns an article in the journal Nutrients.

Limit coffee and alcohol

The Harvard reference explains that coffee, when consumed in reasonable quantities, appears to be associated with health benefits.

“However, drinking too much coffee can be harmful to your health. As a doctor and researcher I am quite busy and therefore simply reduce consumption to three cups a day it can feel like a win,” Warraich says.

For healthy adults, the Food and Drug Administration, the United States government agency (FDA), recommends keeping caffeine consumption around 400 milligrams per day.

But since certain health conditions and medications can alter certain effects, this is the case in all cases It is essential to consult a doctor to provide a personalized diagnosis.

On the other hand there is the question of consuming alcoholic beverages. “The most recent data suggests that alcohol, in any quantity, can be harmful to heart health and the risk increases with intake“Warraich said in the interview.

It is related to higher blood pressurewhich can complicate the heart muscle and increase the risk of heart disease.