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Dr Gérald Kierzek (Medical Director of Doctissimo)
How to take good care of your heart? Apart from exercising regularly and taking care of your diet, you don’t see what to do? Here are 10 simple tips to apply every day for good cardiovascular health, according to Dr. Gérald Kierzek, emergency physician and medical director of Doctissimo.
To take care of your heart, you already know that it is important to exercise regularly and eat a balanced diet. Beyond these two recommendations, Dr. Gérald Kierzek gives you other advice that will allow you to have top cardiovascular health!
Good stress management
“Stress, and in particular chronic stresshas negative effects on the heart and cardiovascular system” explains Dr. Gérald Kierzek, “it is therefore important to put strategies in place to avoid it. This can be meditationof yogaof the cardiac coherence…All these methods are good”.
Quality sleep
It is important to get between seven and nine hours of sleep every night. “A quality sleepsufficiently restorative is essential to take care of your body but also your heart” notes the doctor. “During the night, it can be useful to know if you snore: this can hide a snoring syndrome.Sleep Apnea and be a cause of impaired and poor quality sleep“.
Stop smoking
The best thing you can do to protect your heart health is to quit smoking. “Tobacco is a major risk factor for cardiovascular disease, it is essential to quit to protect your heart” emphasizes Dr. Kierzek.
Limit your alcohol consumption
Alcohol is also a source of cardiovascular pathologies. “It is absolutely necessary to limit and even stop drinking alcohol.” advises the doctor. “Alcohol increases the blood pressure” he adds, before recalling that we must denounce the received idea which consists of advising “drink a glass of wine a day, because it is good for your health”.
Maintain a healthy weight
Taking care of your heart also means making sure you have a healthy weight. “Obesity is also a risk factor for the heart and cardiovascular system. You must therefore ensure that you maintain a healthy weight and pay attention to your waistline.” advises the doctor.
Monitor your blood pressure and cholesterol levels regularly
For the doctor, these two elements are fundamental. “By going to the doctor, but also using a blood pressure monitor at home, it is easy to monitor your blood pressure. And regularly, you must also take a blood test to check your cholesterol level” advises Gérald Kierzek.
Maintain a friendly network
Having friends is good for your health. “Knowing how to surround yourself, have good times, laugh and break your loneliness, all of this is good for the heartr” recalls the expert.
Prevent infections
Infections increase the risk of developing cardiovascular disease. “You must therefore take care of your teeth in particular and visit the dentist regularly. Pay attention, for example, to thegum inflammation and to their bleedingit’s a sign that should prompt you to go and consult” esays the doctor.
Avoid a sedentary lifestyle
Fighting a sedentary lifestyle is not limited to practicing a sport, it is also about “moving” throughout the day. “To do this, you can work standing up, take breaks during which you do movements… Everything is good so as not to sit for too long“insists the specialist again.
See your doctor regularly
Finally, to take care of your heart, you must be regularly examined by a doctor. “By carrying out the appropriate examinations, he will determine any possible problems you may have, such as heart murmura heart failure… By detecting them early, these possible pathologies can be better managed” he concludes.