Heart health is one of the most important things that you need to take care of, especially after the age of thirty, as as you age, the chances of developing cardiovascular diseases increase, so there are several ways to help you maintain the health of your heart after the age of thirty. The following lines, according to the site “health shots“.
How to keep your heart healthy after the age of thirty
1. Eat foods rich in squalene
Squalene is present in small quantities in the human body, and newborns show the highest amount of squalene in their blood, but this amount decreases rapidly over the years, and the concentration of squalene in the blood decreases significantly between the ages of 30 and 40, but this substance can be compensated through some foods.
And olives are the richest source of squalene, and we can find this substance in olive oil as well.
Squalene has the ability to increase good cholesterol (HDL).HDLAt the same time, it reduces bad cholesterol.LDL).
2. Exercise regularly
Physical activities are essential for overall health. Start doing aerobic or strength training exercises, which will help you lose weight. It is also recommended to choose aerobic activities that improve heart health, such as brisk walking or jogging for at least 150 minutes a week.
3. Inculcate good eating habits
Everyone should eat properly to maintain a healthy weight and control the calories they eat, so you should reduce calories without overfeeding. Pay attention to what you eat and drink.
Eat more fruits, vegetables, and whole grains, especially those that are less processed and full of fiber. A plant-based diet is healthier than other options.
Try to choose legumes, nuts, soybeans, fish and low-fat dairy products. It can be a good idea to cut back on red meat or chicken.
Reduce the intake of sugar-sweetened beverages such as soft drinks, juices, energy drinks, tea and coffee Moreover, other foods such as biscuits, pies, cakes, donuts, ice cream and candy can be the cause of weight gain.
4. Schedule regular check-ups with your doctor
Your doctor can help you schedule regular checkups. During these sessions, bring all your medications and ask questions about them. Don’t hesitate to ask your doctor questions. If you are unable to understand anything, talk to your doctor about diseases that are likely to affect you, including: Diabetes and high blood pressure.
