So You Can Take Care Of Your Heart: Recommendations To Prevent Diseases

Every September 29, World Heart Day is commemorated with the idea of ​​promoting the care and prevention of diseases that affect this important organ, but how much do we know about it?

The human heart is the muscle that works the most in the body: It starts beating from day 16 after conception and does not stop until the moment of our death. The beat frequency per minute varies from 60 to 90. Thus, in a day it beats like 100,000 times.

The heart is the pump that sends blood to all the tissues of our body: it sends 5 liters per minute of blood, that is, more than 7000 liters in 24 hours. In addition, it sends blood to its own vascular system through the coronary arteries.


Globally, the first cause of death is cardiovascular disease, which is why today we want to remind you of the great importance of this organ.

Although we cannot modify some risk factors, such as family history, sex or age, there are some key prevention measures that we must take to reduce the risk of heart disease. These are the tips:

1. No smoking

Smoking or using tobacco of any kind is one of the most important risk factors for heart disease. Tobacco chemicals can damage the heart and blood vessels, which causes narrowing of the arteries due to the accumulation of plaques (atherosclerosis). Over time, atherosclerosis can cause a heart attack.

2. Exercise

Doing physical activity daily or at least three times a week and on a regular basis can reduce the risk of heart disease. In general, we should exercise moderately, such as brisk walking for approximately 30 minutes.

3. Healthy diet

A diet rich in fruits, vegetables, whole grains, beans, non-fat or low-fat dairy products, lean meats and fish as part of a healthy diet and avoiding eating foods with too much salt and sugar will help protect the heart. Avoid almost completely saturated and trans fats. Following a heart-healthy diet also means controlling the amount of alcohol you drink. If you decide to drink alcohol, drinking in moderation is better for the heart. For healthy adults, this means up to one glass per day of distilled spirits with 40 percent alcohol content. Drinking too much alcohol can become a risk to the heart.

4. Maintain a healthy weight

Obesity, especially being overweight in the middle part of the body, increases the risk of heart disease. Excess weight can cause conditions that increase the chances of having heart disease, such as high blood pressure, high cholesterol and diabetes.

5. Sleep well

People who do not get enough sleep have an increased risk of obesity, high blood pressure, heart attacks, diabetes and depression. Most adults need seven to nine hours of sleep a night. If one is very sleepy during the day, headache, lack of attention could be suffering from sleep apnea, a disorder in which people have micro-awakenings during sleep hours because they do not receive enough oxygen. This occurs mostly in people who are overweight, obese or have respiratory problems.

6. Manage stress

Finding ways to control stress, such as physical activity, relaxation exercises or meditation, can improve your health.

7. Perform regular tests for disease detection

High blood pressure, diabetes, high triglycerides and cholesterol can damage the heart and blood vessels, but none of these pathologies gives symptoms, so if we do not have tests to detect them, we cannot know if we have these conditions. In addition, it is important that from 45 years of age we have a complete cardiological check-up.

Taking these tips into account, in addition to taking care of our heart, our health will improve dramatically, thus improving our quality of life.