1. Start Walking

A good advice in order for you to begin: On the road to work, get off the bus earlier or leave your car little more far and walk a little more OR still better, you use a walk meter and measure the steps that you make daily.

Benefits of walking: Walk is a very good way of exercise and only that needs is a pair shoes! And if you want to see how much steps you can make in one day, you hang in our walk meter and start! Remember to begin little by little - your objective is to increase your steps at 2000 daily. And before you known you will reach the objective of 10.000 steps the day.

2. Consume total milling foods

It is easier than that you believe - you change in the sandwich the white bread with bread of total milling and consume bread rusks of total milling.

Benefits of Total milling foods: Researches show that the persons with healthy heart tend to consume more foods of total milling in the frame of balanced diet. There is a reason for this - the foods of total milling contain complex carbohydrates and plant fibres that Help maintaining normal levels of blood sugar in the blood and assist in the regulation of your body weight.

3. Buy more fruits and vegetables

Make sure that the fruits and the vegetables it is the first thing that you shop when you buy foods. Thus you can base your weekly dinners on fresh materials, while you do not forget to consume at least 5 portions of daily (400gr) fruits and vegetables.

Benefits of fruits and vegetables: All know that there is no magic trick in the consumption of correct foods - all have to do with achiving a correct balance in what we eat. Fruits and vegetables - independent if it is for fresh, frozen, tin, drained or juices - are full natural components which can help in the maintenance of cardiovascular health.

4. Eat more fruits and vegetables

Try bananas, strawberries and apples. Throw a brave quantity in your cerials or in your yoghurt for a healthy dessert.

Benefits of eating fruits and vegetables: The consumption of variety of fruits and vegetables is good for your heart. This happens because the different fruits and vegetables contain different vitamins, metal elements, plant components (included antioxydant) and plant fibres - all good!

5. Do not be afraid to say “no” in certain obligations

Do not be afraid to say “no” in certain obligations- specifically if you feel that your day overwhelms you. And most important, realise when you need help ask for it

Benefits of saying "NO" to obligations: Carried out by the stress of the day can have an impact in your cardiovascular health, specifically if you think some of the ways we use in order to 'cope' with daily stress such as smoking, the consumption of unhygienic foods and the lack of exercise. You deserve the right to say NO if it is for the benefit of you and of your heart - Learn how to control stress and enjoy your life more.

6. Increase your natural activity

Find small occasions and breaks in the day in order to increase your natural activity. For example do not use the remote control, but instead try to walk to the tv each time you want to change the channel.

Benefits of natural activity: In general, the more active your are in your life the better it helps in the maintenance of your cardiovascular health. The exercise can help in the control of arterial pressure, blood sugar levels and cholesterol in the blood, while it is easier to control and maintain your normal and physiologic weight. Even the least activity, as you raise itself each time where you want to change the channel it can help your heart and give impulse in the circulation of blood.

7. Skip the elevator.

Begin walking for only 1 floor at the beginning and afterwards increase the floors.

Benefits of not using elevators: Walking up the stairs is a marvellous aerobic exercise. This exercise makes your heart function a little more and it minimises the possibility of articulations.

8. Exercise more

If you are not a fun of gym or you haven't exercised for some time (or at all) then begin slow. Try to run for 1 minute and then to walk for 1 minute. Repeat this circle for as long as you can (perhaps for 10-20 minutes in the beginning) and continue increasing.

Benefits of exercise: The aerobic exercise, like running, intense walking (for a limited interval) increases the cardiac vibration, a fact that is very good for the health of your heart. Exercise increases the flow of blood and intensifies the operation of cardiac system. And while your heart is a muscle, as any other muscle, becomes bigger and more possible via the natural activity. Big heart - a lot of love!

9. Take small breaks for stretching

Find a excuse in order to come out from the office, use the time to relax and strain your legs. Possibly you can include this exercise in the hour of lunch break - You can walk to the bank, you can go on foot to receive the clothes from the dry cleaner's or walk in the open air in order to buy your newspaper or your favourite magazine.

Benefits of stretching: When you find some time and stretch your body either by walking or otherwise then this exercise is very good for your health and also very good for your heart. It can make your heart muscles stronger.

10. Eat Low Fat products

It is healthier to have vegetable margarine in your bread or in your healthy snack than not to eat vegetable margarine at all. Not all fat products are harmful - some of them are in deed good for your health. Select a margarine, which includes polyunsaturated fat (low-hydrogenated fat) instead of butter.

Benefits of eating low fat food: Fat constitutes a source of energy, which provides essential structural elements for the cells of your body. Certain types of fat can maintain your heart healthy. Thus, what is important is not only the quantity but also the type of fat that you consume.         

Polyunsaturated fatty products are good! This is unsaturated fats, which help maintain cardiovascular health and are in sunflower oil and margarines.

11. Eat Fish twice a week

Try to eat two portions of fatty fish each week (fatty fish include mackerel, salmon, sardines, trout and perch) and select a spread such as Becel, which contains vegetable oils. The fatty fish-containing omega 3, which is good for maintaining cardiovascular health.

Benefits of eating fish: Studies have shown that consumption of omega 3 fatty helps maintain cardiovascular health. And indeed there are two different types of omega 3. One is an essential fatty which is in vegetable oils,and the other is in fatty fish.

12. Switch off your mobile phone 30 minutes per day!

We know that there may be a challenge for some of you - but try to turn off your mobile phone for 30 minutes every day. You can do this when you go back home after work. You'll see that it worth doing it!

Benefit of switching off your mobile phone: You know already that stress can increase the risk for health problems such as high blood pressure,

by disabling your phone (do not worry, it's only for 30 minutes) you can relax without interruptions. I do not deserve it? Your heart, however, deserves - will be better long term.