To celebrate World Heart Day (September 29th), we share the essential routines for keeping your heart healthy, according to experts.

8 healthy habits for your heart

1. Cholesterol under control: less than 200 mg/dl is the best. Maintaining this level, we avoid the formation of atheromatous plaque in the arteries and prevent cardiovascular diseases.
2. Healthy weight: between 18.5 and 24.9 is the healthy range for your body mass index. For each extra unit of BMI, the cardiac risk increases by 20%.
3. Blood pressure: 120-129 mmHG (maximum) and 80-84 mmHG (minimum) is considered normal. To balance it, reduce your salt intake, do exercise every day and sleep 7-8 hours a day.
4. More green food: diet is key for preventing high blood pressure, diabetes and cholesterol. Try to eat more fresh food and limit processed foods.
5. Glucose levels: it is essential to control the levels of sugar in your blood. Having less than 140 mg/dl reduces the risk of diabetes and cardiac and cerebrovascular disease.
6. Quality sleep: getting enough rest, sleeping all night without interruption and waking up with energy in the morning can be signs of good cardiovascular health.
7. Healthy teeth: maintaining good oral hygiene, visiting the dentist at least once a year and avoiding tobacco can help you to take care of your heart while also taking care of your mouth.
8. Staying active: practicing sport makes your heart work and keeps it strong. Try to move for at least 30 minutes a day and combine aerobic and strength exercises.

Sources:

Spanish Heart Foundation

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