Taking care of heart health is important for every person, especially in the modern rhythm of life, which is often accompanied by stress, lack of physical activity and poor diet. According to the World Health Organization (WHO), cardiovascular diseases are becoming one of the leading causes of mortality, and their prevalence continues to increase. Therefore, it is important to follow a few simple rules to help maintain a healthy heart and blood vessels.

The first and one of the most effective rules is physical activity. It is a simple fact that the more a person moves, the better their heart feels. Regular exercise helps to normalize blood pressure and improve blood circulation. To reduce the risk of cardiovascular disease, it is enough to devote 30-45 minutes a day to active movement, such as walking or bicycling. Simply getting off one or two stops earlier or taking a walk in the fresh air can have a significant impact on your health. In addition, practicing yoga, swimming or playing outdoor games also helps to strengthen the heart muscle and increase the body's stamina.

Another important habit is to measure your blood pressure regularly. It is important to monitor its level, especially after the age of 50, in order to notice deviations from the norm in time. If blood pressure readings exceed 140/90 mm Hg, it is necessary to contact a doctor for consultation and possible adjustment of treatment. Early detection of hypertension can avoid serious problems with the cardiovascular system in the future.

One of the main risk factors for heart health is salt abuse. Although salt is essential to the body, excessive salt intake can lead to high blood pressure and increased stress on the heart. The recommended daily allowance of salt is 5g, and it is important to consider that it is not only found in the salt we add to our food, but also in prepared foods - bread, sausages, sauces. Reducing salt intake can significantly improve cardiovascular health and lower blood pressure.

Harmful habits such as smoking and alcohol abuse also have a devastating effect on heart health. Smoking significantly increases the risk of heart disease, and quitting the habit can lower blood pressure by 8-14 mmHg. While drinking alcohol in moderate amounts is not harmful, excessive consumption can lead to arrhythmias, strokes and heart attacks. Maintaining a healthy lifestyle without alcohol and cigarettes helps to normalize heart function and improve overall health.

Last but not least, maintaining a healthy weight is an equally important aspect. Excess pounds create an additional load on the heart, which increases the risk of hypertension and vascular disease. A balanced diet with an emphasis on vegetables, fruits and minimizing the use of fatty and flour products will help to reduce weight and normalize blood cholesterol levels. In addition, moderate sugar consumption and replacing fatty foods with vegetable fats will help strengthen the heart and reduce the risk of weight-related diseases.

Following these simple rules, such as being active, controlling blood pressure, avoiding bad habits and eating a healthy diet, can significantly improve heart function and quality of life.