• Santiago, Chile.

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HEALTHY HEART, HEALTHY BRAIN

Taking care of the heart is one of the most important aspects of caring for memory and the brain. The heart delivers nutrients to the brain and keeps our mind functioning. Practice heart care daily by maintaining good blood pressure, low blood sugar, and a healthy weight.

Maintain good blood pressure.

o1

Try to keep your blood pressure below 140 mm/Hg. Monitor your blood pressure regularly, daily if possible or at least once a week.

o2

Reduce your salt intake (less than one and a half teaspoons a day) and avoid products high in sodium. They can raise your blood pressure.

o3

If you already have hypertension or pre-hypertension, make sure to take your medications regularly.

o4

Do relaxation exercises, such as deep breathing while looking at the sky and counting to 10, listening to a song that relaxes you, or asking someone to give you a small neck or foot massage. Relaxation helps regulate heartbeats.

o5

Consume stimulating drinks like coffee, mate, or tea in moderation. Avoid energy drinks, as they can raise blood pressure.

o6

Practice physical activity regularly (at least 3 times a week). Activities like long walks or jogging are ideal for maintaining good blood pressure.

o7

If you're not sure whether you have hypertension, pre-hypertension, or need to take any medication for blood pressure, go to a doctor or clinic for guidance.

A healthy heart not only ensures a fulfilling life, but it is also an important step in preventing Alzheimer's.

Take your brain care test in just a few steps

EVALUATE YOUR BRAIN CARE

Take care of your weight and blood sugar levels.

o1

Measure your weight and height regularly. Visit a doctor or nutritionist to check your weight and get recommendations for an appropriate diet.

o2

Avoid consuming sugary drinks and sodas. They have high sodium and sugar content, which can raise your blood pressure, blood sugar, and weight.

o3

Avoid foods high in heavy fats, such as red meats, processed meats and cold cuts (e.g., pork ham, salami), cheese, butter, fast food (e.g., hot dogs, sandwiches), or fried food. They can raise your blood sugar and block arteries, restricting blood flow.

o4

Avoid sugar and sweets. They can raise blood sugar levels and blood fats.

o5

If you have diabetes or pre-diabetes, remember to take your medications regularly. Try to measure your blood sugar levels regularly.

o6

Practice physical activity regularly (at least 3 times a week). Engaging in moderate or vigorous activities regularly helps lower weight and blood sugar levels.

o7

Maintain a schedule for all your meals. This helps your metabolism. Your heart and body will thank you.

o8

If you're not sure whether you have diabetes, pre-diabetes, overweight, obesity, or need medication for blood sugar levels, go to a doctor or clinic for guidance. If you're not sure whether you have hypertension, pre-hypertension, or need medication for blood pressure, go to a doctor or clinic for guidance.
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