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5 good habits to help young people stay away from cardiovascular disease

Are young people at risk of cardiovascular disease? Unfortunately, the answer is “yes”.

Modern life is full of pressure. Cardiovascular and cerebrovascular diseases not only pose a threat to the elderly, but also tend to quickly regain their vitality. According to statistics from major hospitals in Vietnam, the rate of adolescent myocardial infarction has reached 10.5%, and that of very young people is 1.8%. This number is a wake-up call for young people.

5 good habits to help young people stay away from cardiovascular disease

So, how can we avoid cardiovascular disease—the “death” disease that causes up to 30% of deaths today? Don’t be too complicated, here are 5 good habits that can help you prevent and reduce the risk of cardiovascular disease that has been scientifically recognized. Let’s find out together.

Exercise regularly

Current guidelines from the American Heart Association (AHA) and the American College of Sports Medicine (ACSM) recommend that all healthy adults engage in at least 30 minutes of light-intensity exercise. every day. day. Cardiovascular exercise includes walking, cycling, jogging, yoga, and exercises that increase heart rate (aerobic exercise). Regular exercise helps to increase endurance, and also helps us have a more flexible body and a more excited spirit.

Deep sleep, adequate sleep

Did you know that lack of sleep is the main cause of cardiovascular problems? The doctor advises young people to make sure that they sleep at least 7 hours a day. Deep and adequate sleep can not only help the body recover energy, but also reduce the stress on the heart when our sleep center rate and blood pressure drop. This is the “golden time” for the cardiovascular system to “maintain”, recover and work more sustainably.

No smoking

Work pressure has led many young people to use cigarettes as a way to concentrate and stimulate vitality. Doing too much inadvertently will bring us closer to cardiovascular disease. The chemicals in cigarette smoke thicken the walls of blood vessels and make it difficult for blood to flow. The nicotine and carbon monoxide in cigarettes can damage the heart muscle. According to statistics, about one-fifth of deaths from heart disease are directly related to smoking. If you have this bad habit, you should try to quit it to protect your heart health.

Ultimate pressure

Stress and heart disease seem to be closely related “friends”. Under stress, high levels of stress hormones and inflammatory substances in the blood are the main causes of cardiovascular disease. Reducing stress through a reasonable diet and rest will help reduce the risk of cardiovascular disease. Practicing meditation or exercise is also an effective method of stress reduction, you should refer to it.

Supplement soy protein every day

Soybeans have two main ingredients, protein and vegetable fat, which have many benefits for heart health. Soy protein has the ability to lower bad cholesterol and lower systolic blood pressure, thereby reducing the risk of stroke and coronary heart disease. In addition, the vegetable fat in soybeans is rich in unsaturated fatty acids, which is very beneficial to the heart and helps reduce atherosclerosis. Did you know that adding at least 25 grams of soy protein per day (as recommended by the FDA-US Food and Drug Administration) will help improve disease and limit heart-related health events. Circuit. In addition, a reasonable diet, eating more green vegetables, limiting cholesterol and saturated fat in fast food can also help our young people avoid the risk of cardiovascular disease.

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