For decades, talking around heart disease and cardiovascular health, spinning around high cholesterol, reducing red meat and prescribed medicines. But what if you knew there is a label to keep your heart healthy and young?With more than 20 years of clinical experience, the leading cardiologist Sanji Bjojara says that the true key to preventing any heart -related disease is not only in the results of the laboratory and restrictive diets, but also how we live every day.“It is not just about what is on your plate; it is about what you do from the moment you wake up,” the doctor says. Here are ten daily habits, according to this cardiologist who personally monitors and recommends it to his patients.
Walk less than 7000-10 000 steps per day
Move more, live longer; Do this with your motto if you want to lead a healthy life. Daily movement has long been associated with the best cardiovascular results. But it is not a hard blow to the gym; It’s just walking. “A simple walk reduces blood pressure and supports healthy blood sugar.”
Start the day with 25-30 g of protein
Consumption of sweet food in the morning can give a temporary maximum, but it is a protein that stabilizes the sugar in the blood and keeps hunger in fear. More importantly, it helps to maintain the slim muscle mass, the key token of longevity. Think of eggs, yogurt and protein; Protein consumption in the morning helps prevent energy failure.
Do not miss the magnesium and vitamin K2
Magnesium plays a decisive role in regulating the heartbeat and reassuring blood vessels, while vitamin K2 provides calcium directed to the bones rather than the arteries. Disadvantages in these nutrients are common and often ignored.
Stay on the screens 30-60 minutes after waking up
As soon as we wake up, our hands are automatically looking for our mobile phones. Opening the phone immediately after waking, it can burn cortisol, stress hormone. This matters because chronic stress is a well -known participant in cardiovascular disease. Stay away from digital things in your home on a much healthy day.
Get sunlight in the morning
Morning light is not just useful for mood; It’s also good for the body. It sets your internal hours, stabilizes hormones and improves sleep.
Drink water before your coffee
Most people roll out of bed and go straight to caffeine, but the start of the day with water is the best choice. You will dry over the night. Moisturizing ahead of the coffee stabilizes blood pressure and deprives this dormant, disturbing morning.
Avoid the ultra -processed snack
Packed cookies, vegetables and protein bars usually have inflammatory seed oils and hidden sugar. They help to nourish the promotion of the arterial plaque and oxidative stress. “If it is packed and has more than five ingredients, think twice,” the cardiologist advises.
Keep up the blood pressure and variability of the pulse weekly
Blood pressure is still one of the most consecutive predictors of heart -vascular well -being. At the same time, the variability of the heart rhythm (BCR) or the space between the blows becomes a recognized indicator of the balance of the nervous system. Consider BP Daily Registration and HRV Your Card Report on Stress.
Practice your nose breathing when walking
Breathing in the mouth is more common than you might expect – and perhaps even dangerous. The breathing of the nose, especially during low level activity, such as walking, increases the production of nitric oxide and involves the resting system and bending.
