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2 min. čitanja

4 sjajna načina da poboljšate zdravlje srca i nivo šećera u krvi

Jednostavne promene u vašem načinu života i ishrani mogu pomoći u smanjenju rizika od srčanih bolesti.1

Kretanje supermarketom i izbegavanje iskušenja da kupite unapred zapakovanu hranu može biti izazov, ali jednostavne promene načina na koji se hranite mogu poboljšati vaše zdravlje i blagostanje. Na primer, zamena prerađene ili unapred zapakovane hrane sa visokim sadržajem natrijuma i šećera biljnim alternativama, integralnim žitaricama i hranom bogatom vitaminima, mineralima i omega 3 masnim kiselinama pomoći će u snižavanju holesterola i omogućiti vam da ponovo preuzmete kontrolu nad onim što jedete.2

Iako odustajanje od pušenja može izgledati kao najveća prepreka, može smanjiti rizik od srčanih bolesti. Uspostavljanje plana za prestanak pušenja, uz podršku vašeg lekara, porodice i prijatelja, pomoći će vam da se pridržavate svojih ciljeva i prestanete zauvek.3

Pokretanje tela radeći aktivnosti ili sport koji volite je sjajan način da kontrolišete dijabetes.4 Kada ste aktivni, vaše ćelije postaju osetljivije na insulin i stoga mogu bolje funkcionisati, pa čak i male promene u vašim dnevnim aktivnostima, poput penjanja stepenicama umesto korišćenja lifta, poboljšaće vaše raspoloženje i doneti zdravstvene koristi.4

Promene mogu biti teške, prvi korak je najteži, ali postoje jasni zdravstveni benefiti koji proističu iz životnih navika pomenutih gore.1

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Reference
  1. Am J Lifestyle Med. 2019 Mar-Apr; 13(2): 204–212. Published online 2018 Dec 2. doi: 10.1177/1559827618812395, assessed 10 March, 2021 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6378495/ (Quote from source: “Daily habits and actions powerfully affect the risk of cardiovascular disease (CVD), in general, and coronary heart disease, in particular. Regular physical activity, sound nutrition, weight management, and not smoking cigarettes have all been demonstrated to significantly reduce the risk of CVD”)
  2. American Diabetes Association, Assessed 16 December 2020, https://www.diabetes.org/healthy-living/recipes-nutrition/meal-planning/go-heart-healthy (Quote from source: "Fresh vegetables, whole grains, and fruit are low in fat and high in vitamins, minerals and dietary fiber that can reduce your risk of heart disease. Nuts, avocados, and plant-based oils (like olive, peanut and safflower oils to name a few) provide you with healthy fats. [...] Foods like packaged (store bought) snacks, sweets, baked goods, fried foods, red meat and processed meats like bacon and sausage are high in saturated fat that raises your bad cholesterol. [...] Foods high in omega-3 fats are especially beneficial for your heart health and include "fatty" fish like salmon, albacore tuna, herring, rainbow trout, mackerel and sardines.")
  3. American Diabetes Association, Assessed 16 December 2020 https://www.diabetes.org/diabetes-risk/prevention/smoking (Quote from source: “Smoking hurts your lungs and your heart. It lowers the amount of oxygen that gets to your organs, raises your bad cholesterol and raises your blood pressure. All of these can raise your risk of heart attack or stroke.”)
  4. Diabetes.org USA, Regular exercise can help put you back in control of your life. assessed 10 March, 2021  https://www.diabetes.org/healthy-living/fitness (Quote from source: “Because when you’re active, your cells become more sensitive to insulin so it works more effectively.”)  

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