How to improve the work of the heart

The heart is one of the most important and hardworking organs in our body: it pumps a little less than 30 liters of blood per minute. Heart problems can cause chronic heart failure, in which the heart loses muscle strength and stops sooner or later. If the heart does not work well, you will feel tired, your legs and lungs will fill with fluid, you will become dizzy, you will become weaker, and you will have an arrhythmia. Fortunately, the heart can be strengthened through proper nutrition, sport and a healthy lifestyle.

Include in your diet foods rich in omega-3 fatty acids. Try to eat fish once or twice a week or take eicosapentaenoic or docosahexaenoic acid in tablets. Omega-3 fatty acids will protect the heart muscle, reducing inflammation in the body. They will also lower the level of triglycerides, pressure, reduce blood clotting time and will fight with arrhythmia. Of course, you can take fatty acids in clear capsules, but they are in the following products:
Salmon
River Cod
Herring
Sardines
Tuna.

Eat more nuts. Nuts contain omega-3 fatty acids, fiber, vitamin E, phytosterols and arginine, an amino acid that relaxes blood vessels and lowers blood pressure. All these substances contribute to the health of the heart. It was found that a handful of nuts with daily use can reduce the risk of heart disease. Cellulose and phytosterols lower blood cholesterol levels, promote fast satiety with small amounts of food, reduce the risk of developing diabetes, and vitamin E protects against plaque build-up from the inside of the arteries. Try adding a small amount of nuts to each dish. Try to eat either 45 grams of nuts, or 2 tablespoons of peanut butter per day.

Eat more berries. Try to eat 100 grams or a small cup of berries a day. Berries (for example, strawberries and blueberries) contain many phytonutrients useful to the heart. Studies have shown that daily consumption of berries contributes to the proper operation of platelets and "useful" high-density lipoprotein cholesterol, and also lowers blood pressure. All this protects the heart from disease and strengthens its health. Polyphenols are found in plants. Scientists have proven that they protect the body from cancer and diseases of the cardiovascular system.

Eat colored vegetables. Try to eat 1-2 cups of red, yellow and orange vegetables a day - they have a lot of carotenoids and flavonoids. They prevent the development of cardiovascular diseases and promote heart health, preventing the oxidation of cholesterol in the arteries. Oxidized cholesterol causes the formation of plaque from the inside of the vessels, which in turn leads to heart disease. You can take beta-carotene or astaxanthin in tablets, but there are also foods with a high content of these substances:
Pumpkin
Carrot
Courgettes
Bananas
Kale
Tomatoes
Red pepper
Broccoli
Brussels sprouts
Curly cabbage
Spinach
Oranges
Peas.

Eat more avocados. Try to do this daily, but do not eat more than a quarter of an avocado per day, because it has a lot of calories. Add avocados to salads, spread on bread or use instead of butter. Avocados are known as super-foods, as it contains many monounsaturated fats that lower the level of "harmful" cholesterol in the blood, as well as polyunsaturated fats that, with moderate consumption, are beneficial to the heart. In addition, they have an anti-inflammatory effect.

Start to practice power training. Do this exercise every other day so that your muscles can be restored between workouts. You can lift dumbbells - this will cause your muscles to contract, become stronger, and your sense of balance and coordination will improve. Modern research suggests that power loads have a significant effect on health. Force loads are recommended for the following reasons:

They strengthen the tissues of bones, muscles and connective tissues.
They reduce the likelihood of injury.
They make the muscles denser, so that people burn more calories, and it makes it easier to maintain the right weight.
They improve the quality of life.
They reduce blood pressure, thereby reducing the amount of oxygen and blood that the body needs to maintain cells in a healthy state, which reduces the risk of disease.