1) Fruits and vegetables against free radicals.
It is recommended to consume at least 5 portions of fruit and vegetables a day, which are essential for counteracting the action of free radicals responsible for cellular aging. Fresh seasonal foods contain heart-friendly vitamins (E, C, beta-carotene).
2) Goodbye salt shaker.
Excess salt is an important risk factor because it raises blood pressure. The daily consumption of salt for an adult should not exceed 5 grams: today we consume on average 10-12 per day: if we only halved this quantity, we would reduce the probability of heart attacks by 17% and the probability of strokes by 23%.
3) Never without physical activity.
Doing moderate physical exercise for at least 30 minutes, five times a week, is essential to help reduce weight, increase good HDL cholesterol and lower triglyceride and blood sugar levels. Yes to medium intensity aerobic exercises that promote the reduction of fat mass (fast walking, cycling, skiing, swimming).
4) Pressure under control.
Blood pressure should be monitored regularly. At rest it should never exceed 135 maximum and 85 minimum in healthy adult subjects.
5) Do you smoke? No thank you!
THEThe cardiovascular risk of a smoker is 5 times higher than that of a non-smoker. Not only that: smoking is a factor that predisposes to arterial hypertension. Even if it is passive, it causes 30% of the damage of active smoking.
6) Cholesterol always under control. It is necessary to avoid foods rich in animal fats (butter, fatty cheeses, meats) in favor of foods containing Omega 3, 6 and 9 (blue fish, extra virgin olive oil, sunflower oil, linseed, hemp and sunflower), which lower the level of bad LDL cholesterol.
7) Scale-proof waistline. The abdominal circumference should not be greater than 94 cm in men and 80 cm in women. The increase in abdominal fat mass favors metabolic pathologies and the increase in blood pressure.
8) Nuts are the elixir of well-being. A snack based on nuts (almonds, walnuts, pistachios) rich in fiber and Omega 3 reduces the risk of metabolic diseases.
9) Red light for refined foods and alcohol. Refined foods made from white flour and sugar cause obesity, hypertension and diabetes. The most suitable foods to restore the heart’s flexibility are, for example, whole grains, rich in fiber. Furthermore, proper hydration allows adequate disposal of the “waste” produced by our body (at least 1.5-2 liters of water per day). Alcohol should be consumed in moderation (1-2 glasses of wine per day).
10) Less sugar, more health. Blood sugar above 100 mg/dl is a warning sign, higher values favor circulatory diseases, including heart attack and stroke.
