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Do you know how to protect your heart?

Updated on January 14, 2012
Is your heart healthy?
Is your heart healthy? | Source

When we smoke or lift the glass of alcohol too often, when we are stressed, do not sport enough or we got those extra pounds, we definitely make the most important organ suffer.

The human heart beats 70 times per minute. And if we are to continue living, we must cope with the heavy task to help It.

If you are caucasian male over 40, you are most probably more prone to heart diseases than anyone on the planet.

If you have a look at this map, you can see what is the distribution of the heart diseases world wide.

There are few steps (changes) that can provide relief on your heart.

What to change?

  1. Change the way you eat. Reduce animal fat and salt. Less body weight = healthier heart. More cholesterol = clogged arteries and more strain on the heart. Many people believe the stroke came from nowhere. It did not. If you are obese, eat trans and animal fat every day and basically don't sport, then it is not from "nowhere". It came from you alone.
  2. Increase physical activity. 30-40 minutes fast walking, running, biking, swimming, dancing, aerobics, tenis, rollers, skiing ... whatever suits you. 2-3 times per week. Even small changes will work for you. Park few blocks before office and walk the rest. Even if this only gives you 30 minutes of activity - it will build up in time.
  3. Reduce sugar and blood pressure. If you already have diabetes - control the blood glucose levels. Type 2 diabetes has the same impact on heart as on brain and kidneys. High glucose level damages the blood vessels, and the heart is the main blood vessel that pumps the blood. Keep your blood pressure below 140/90. Ideally 130/80. Low blood pressure can not kill you. Even if you don't actually *feel* the pressure, does not mean you are not having it.
  4. Reduce smoking and drinks. No. Really. Reduce. I mean It.
  5. If none of this works - talk with your physician and let him prescribe pills. The heart is important. World wide, it is the most common cause of death. Reaching above 60% of all cases. In present world, the pills are quite effective and can stop the onset of a heart disease and considerably increase your life span. Even with some side effects, you are still better than without pills.

Many people think they are okay and can go without treatment and life changes. It's not correct. If you make the changes in time, you will not have to take pills in the remaining of your life.


There is no such thing as pre-programmed body with stronger heart. Genetics only play minor role in the body health.
Imagine a middle aged caucassian twin males, genetically equal at almost 100%.

  • One of the brothers works in office (don't we all).
  • The other is natural body builder (by natural, I mean - he does not take injections with god-knows-what-hormone-bouquet).

Who will live longer?

  1. The one that takes fast food before work and the same for lunch, or the other that eats salads, red meat, chicken and fish?
  2. The one with the belly or the other with lean body from training?
  3. The one that stays in the car, the office desk and later in front of the TV or the other with trained heart, that takes barely 10 minutes of cardio on the tread mill before the real power lift excercise?

Just one hour, just 3 times a week. That's what it takes to stay healthy.

There is also that trial made by "Online first heart" that says "Higher testosterone level in mamals reduce the risk of heart disease". Above 900 males in all races were tested. All of them with ischaemic heart disease.

The people with lower testosterone levels were 50% more prone to heart attack and death than the others.

So. How to increase testosterone levels? The two most natural steps are

  • Sport
  • And cold showers. (and yes, you can combine them)


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    • ALUR profile image

      ALUR 6 years ago from USA

      Thank you. I know this on every level but fail to take care of my own health.

      You're welcome to read my hubs as well.

    • m0rd0r profile image

      Stoill Barzakov 6 years ago from Sofia, Bulgaria

      Thanks for dropping by miss Daisy :)

    • Daisy Mariposa profile image

      Daisy Mariposa 6 years ago from Orange County (Southern California)

      Thanks for publishing this Hub. It contains important information that everyone should read.