Cada 29 de septiembre se conmemora el Día Mundial del Corazón, una iniciativa de OMS (Organización Mundial de la Salud) con el objetivo de concientizar acerca de las enfermedades cardiovasculares, su prevención y control a tiempo. En el marco de esta conmemoración, te contamos los hábitos saludables que debes tener presente en tu vida diaria para cuidar tu corazón.
De acuerdo con la OMS, “los infartos de miocardio y los accidentes cerebro vasculares cobran más de 17 millones de vidas al año. Y se estima que la cifra ascenderá a 23 millones para el año 2030”. Por lo cual, es necesario empezar a llevar hábitos que ayuden a cuidar la salud cardiaca.
La clave es una alimentación equilibrada
Lo que comemos tiene gran incidencia en nuestra salud. Una alimentación saludable es fundamental para cuidar el corazón. Debemos evitar grasas saturadas, productos precocinados, carnes rojas y productos azucarados. Es recomendable incluir pescado azul, alimentos ricos en omega 3, frutos secos y aceite de oliva en nuestra dieta.
Practica ejercicio de manera regular
Mantenernos activos físicamente ayuda a reducir el riesgo de enfermedades cardiacas. Por lo cual, debemos incluir una rutina de ejercicio semanal para cuidar el sistema cardiovascular. La OMS recomienda como mínimo 150 minutos semanales a la práctica de actividad física aeróbica, de intensidad moderada, o 75 minutos de actividad física aeróbica vigorosa cada semana.
Controlar el nivel de glucosa en sangre
Según la Asociación Americana de Diabetes, las enfermedades cardiovasculares son responsables del 80% de los fallecimientos en personas con diabetes. Por lo cual, es importante controlar el nivel de azúcar en sangre con el fin de que se pueda recibir tratamiento en caso de que el especialista diagnostique diabetes.
Dejar de fumar
El tabaco es uno de los principales enemigos del corazón. Fumar aumenta considerablemente el riesgo de sufrir enfermedades cardiacas, ya que la nicotina daña directamente las arterias y produce alteraciones en la coagulación de la sangre, aumentando el riesgo de trombosis.
Mantener un peso corporal bajo control
Estudios demuestran que la obesidad agrava los problemas cardíacos por el sobreesfuerzo al que está sometido el corazón y predispone al organismo a sufrir enfermedades como hipertensión, cardiopatía coronaria, accidentes cerebrovasculares, entre otros.
Conseguir un peso saludable se puede lograr a través de una alimentación balanceada y actividad física regular. La clave está en elegir alimentos con bajo aporte calórico; realizar cinco comidas al día, combinar verduras, frutas, pescado, aves y reducir la ingesta de carnes rojas y carnes procesadas.
Descansa lo suficiente y controla la ansiedad
Dormir las horas adecuadas mantiene nuestros niveles hormonales, regula la respiración y ayuda a reducir la presión arterial. Mientras tanto, el estrés es un factor de riesgo que puede desencadenar enfermedades cardiovasculares. Por lo cual, es muy importante también cuidar la salud mental, ya que esta puede tener incidencias en la salud del corazón.
Realizarse chequeos regulares
Muchos de los riesgos que pueden afectar nuestro corazón no siempre se manifiestan con síntomas en sus etapas iniciales. Por ello, es fundamental visitar regularmente a nuestro médico y realizar chequeos que puedan identificar factores de riesgo que afecten la salud cardiaca. La Organización Mundial de la Salud establece un chequeo cada cuatro años hasta los 40, cada dos de los 40 a los 60 y un chequeo anual a partir de esta edad.
Lo cierto es que la mayoría de las enfermedades cardiovasculares se pueden prevenir llevando a cabo estos hábitos saludables, que al principio pueden parecer difíciles de incorporar en nuestra vida diaria, pero que una vez se conviertan en hábitos reales, los beneficios para nuestra salud serán mayores.
Te invitamos a seguir conectado a nuestro blog y redes sociales para continuar conociendo más recomendaciones que te ayuden a llevar una vida más saludable.
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