Small changes to look after your cardiovascular health

Experts always advise that, in order to manage your cholesterol, there are a number of rules to follow. We have summarised them in this article to help you to protect your health and keep it in the best possible condition.

The aim is to get your vital processes working properly. All you need to do is to monitor your heart rate on a daily basis. Ignoring it can lead to disruption in your regular routines.

How can it be controlled?

Cholesterol is a fat-like substance and it is essential for the body to function properly, as it produces vitamin D, hormones and bile acids, among other substances. If there is too much of it, there is a risk of hardening of the arteries or arteriosclerosis. When that happens, your cardiovascular health will be harmed.

It should be noted that the liver is the organ in your body that produces most of your cholesterol, about 80% of it. The rest of it comes from eating foods of animal origin.

Small changes for your cardiovascular health

The following guidelines will help you to stay heart healthy.

Keep an eye on your cholesterol

If you cut out saturated fats, like the ones found in dairy products, processed baked goods and processed products in general, you will be able to keep it at bay.

Check your blood pressure regularly

High blood pressure strikes without warning. It is important to check it regularly to keep it under control. Simply moderating the amount of salt in your diet will help you to reduce it.

Get your body moving

Various human studies have confirmed that staying active with simple exercise such as walking for an hour a day reduces the likelihood of coronary heart disease. And, if you’re thinking of blaming the weather, “use your feet not your wheels”. This is a little trick to avoid a sedentary lifestyle.

Stop stress with breathing

Slow your heart rate by taking short pauses to steady your breathing. Inhaling and exhaling through your nose at times of stress helps to relax your heart beat.

The European Guidelines on Cardiovascular Disease Prevention in Clinical Practice clearly state that high blood pressure is among the leading causes of heart problems.

Get a good night’s sleep

It has been shown that people who get a good night’s rest to restore their bodies reduce their chances of arterial disease by up to 65%. It is advisable to sleep for between seven and eight hours a day.

Try Keriba Duo

As you already know, extra virgin olive oil provides health benefits for your heart. This natural extract obtained from the fruit of the olive and the pomegranate is great for keeping your heart healthy.

Food tips

Nowadays, diet and physical exercise play a key role in keeping cholesterol levels down. To help you to enjoy or restore good cardiovascular health, here are some foods that strike the right balance in protecting your heart.

The beneficial foods,
include the following groups:

• Healthy fats e.g. in oily fish, cold-pressed olive oil, nuts and eggs.

• The fibre found in vegetables, leafy greens and fresh fruits.

• Plant-based proteins, for example from lentils, brown rice and seeds.

When it comes to harmful foods:

• Processed carbohydrates and sugars: this type of food triggers a release of excess insulin, which leads to hypoglycaemia, a dangerous condition for human health.

• Refined vegetable oils: as they are produced at high temperatures, they are oxidised fats that are bad for your arteries. Sunflower oil and margarines.

Controlling your cholesterol is possible if you know how to do it. We provide you with a simple and natural way to look after your heart. Try it!