Take care of your cardiovascular health

According to 2020 data, cardiovascular health problems are among the leading causes of death in Portugal. In fact, they are responsible for a third of all deaths in Portugal.

In addition to a healthy diet, exercise and sleep routine, you can count on our supplements to help, for example, control blood glucose or cholesterol levels.

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10 Tips to Improve Your Cardiovascular Health

Improving your cardiovascular health is essential for general health and for increasing your physical endurance. Here are 10 tips to help you improve your cardiovascular capacity:

  1. Regular Aerobic Activity: Aerobic exercises such as running, swimming, cycling and dancing are a sure bet for strengthening your cardiovascular health. The usual recommendation is to do at least 150 minutes of moderate-intensity aerobic activity a week.
  2. High Intensity Interval Training (HIIT): This type of training, in which you alternate between periods of high intensity and recovery, is ideal for helping to strengthen your cardiovascular capacity.
  3. Gradual increase in intensity: In order to progress and improve your cardiovascular health in a progressive way, you should gradually increase the intensity of your workouts. Just be careful not to progress too quickly, as this can lead to injury.
  4. Strength exercises: Contrary to what many people think, strength training doesn't just help build muscle, it also benefits cardiovascular health. For this you should include barbell exercises in your training plan.
  5. Stay Active Everyday: There are small habits that can make all the difference to your cardiovascular health. For example, taking the stairs instead of the elevator, walking instead of driving short distances and taking walking breaks throughout the workday.
  6. Maintain a Balanced Diet: You should opt for a diet rich in fruits, vegetables, whole grains, lean proteins and healthy fats.
  7. Stay hydrated: In order to keep your body hydrated, it's important that you drink plenty of water throughout the day. The recommendation is at least 1.5 liters of water a day.
  8. Rest and Recovery: In order to maintain your training routine, it is essential to recover properly. To do this, you need to get enough rest. Make sure you have a healthy sleep routine and that you include recovery days in your training plan.
  9. Watch out for stress: chronic stress can have a negative impact on cardiovascular health. Meditation, yoga and breathing techniques are some examples of ways to help reduce stress.
  10. Don't Smoke and Avoid Drinking Alcohol: Smoking and excessive alcohol consumption are detrimental to your cardiovascular health.

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