3 cách giảm tải cho tim: Bí quyết giúp tim khỏe mạnh | Nhớ kỹ nguyên tắc 3 HẠN CHẾ- 2 BỔ SUNG

3 ways to reduce heart rate, tips to have a healthy heart. According to experts, heart rate reduction is very popular, especially in modern society. So let's run 360 ​​to find out how to reduce heart rate. And if this is the first time you come to the 360 ​​channel, don't forget to click like, share, subscribe and turn on the notification bell to update the latest information from 360 ​​nha. Dr. Pham Tran Linh, Vietnam Heart Association, said Overloading is a state where the heart has to endure a lot of stress, from harmful habits to unreasonable nutrition, a poor mental and physical life. If not changed, it will affect the work efficiency as well as the structure, function of the heart and the risk of heart disease. Below are 3 ways to help the heart avoid the risk of overloading. 1. Start with a nutrition system. Remember the 3-limit principle. 2. Replenish. According to Dr. Pham Tran Linh, an unreasonable nutrition system is one of the causes of overloading. When it comes to heart-reducing tips, we can't ignore the nutrition advice. Specifically, the 3-limit principle 2 replenish. 3-limit includes 1. Limit eating too much salt, only 5g of salt per day. 2. Limit eating too much sugar from candy, sweetened drinks, milk tea, ice cream, energy to less than 10% of total energy per day. 3. Limit fast food because these foods contain a lot of bad fat for the heart. 2. Replenish includes 3. Replenish food rich in fiber such as vegetables, fresh fruits, people eat more than 400g per day, minerals and nutrients such as potassium, magnesium, potassium, calcium. Prioritize choosing nutrients rich in fatty acids that are good for the heart, anti-oxidant nutrients to help limit bad cholesterol absorption. Some tips can be referred to such as brown rice oil, gamma-original, soybean oil, omega-3, 6, 9, natural vitamin-containing soybean oil, or mustard oil, which contains a lot of fat. 2. Sleep for 7 hours, practice 30 minutes a day, alcohol, beer, medicine, are harmful to health if used a lot. And often, therefore, doctors, pharmacists, Pham Tran Linh, advise everyone to limit exercise. Meanwhile, everyone should also maintain the habit of exercising regularly, 3-4 times a week, every 30-60 minutes, with exercises such as yoga, jogging, swimming, cycling, walking. Regular exercise can help avoid diseases such as heart disease, such as cardiovascular disease, heart attack. For people who do not sleep, it can be easily done by walking instead of riding a motorcycle. Or every 30 minutes, change your posture, or stand up and do a few light movements. The National Sleep Organization of the United States says you need to sleep at least 7 hours a night to keep your body healthy the next day. Then, survey data recorded up to 73% of participants did not sleep enough. Lack of sleep is one of the risks of heart problems, such as blood pressure, heart attack. So, in the event of insomnia, sleep deprivation should not be subjective. Always find a way to make up for it with short naps, 20 minutes, or go to bed earlier the next night. Sleep late on weekends, not more than 2 hours. 3- Mental therapy. Stress not only puts you under mental pressure, but also affects your physical health, including your heart. Dr. Pham Tran Linh said if you pay attention, you will find that when you are under pressure or anger, your heart beats faster, the pulse is not as fast as usual. Those are the initial small tremors. But if you stop, give up for a long time, it will become a slow bomb for heart attacks, chest pain, or other dangerous heart diseases. So, don't wait for the heart to beat. Dr. Linh advised that you should follow some tips when planning a job. Divide what you need to do in priority order to avoid falling into a state of anxiety, stress due to deadlines, writing a list or finding someone to share before your emotions become negative. Spend 15-30 minutes a day to practice breathing. In addition, you also need to pay attention to avoid falling into a state of isolation. Instead, you should find a way to open up to everyone, society. From there, there is a balance between inner and outer life, feeling lonely and closed-minded is also one of the reasons why the heart is overloaded with both biological and emotional functions. Overloading is becoming more and more common in modern life. However, it is not too difficult to control as long as you really care about your heart and actively apply the tips to reduce heart overload in terms of nutrition, lifestyle, and spirit. And the most important thing to remember is to maintain it until these tips become your habits. Nutritious, healthy, exercise at least 30 minutes a day to maintain a comfortable, optimistic spirit will help you have a strong health. Hopefully, with the tips above, it will help you have a better health, a stronger heart. And if you find this video useful, don't forget to click like, share, subscribe to let more people know about the 360 channel. See you in the next videos.