Lifestyle of today's 'demanding' makes us live in a variety of pressures. Belumlagi diet reckless - 'origins and origin satiety good' brings us to the threat of various diseases. Heart disease is one health scourge in the world.
But really not too difficult to prevent and reduce the risk of various causes of heart disease.
Here are 5 ways among various efforts to reduce the risk of heart disease.
Following a Heart Healthy Diet
Healthy heart diet heart healthy diet or a guide that is quite simple and easy to follow. With this diet factor food we eat can reduce the risk of heart disease.
* Reduce and limit foods that contain trans fats and hydrogenated oils found in margarine, fast food, as well as in fried foods.
* Limit consumption of sugar-terefinasi well as from cake, cookies, candy and so forth.
* Use 'extra virgin olive oil' and garlic while cooking, these two materials can lower cholesterol.
* Add Omega 3 Fatty Acids in your diet - is the best source of fish oil Salmon.
Practice / exercise regularly
Build latiahan program or a stable and regular exercise certainly will make the risk of heart disease will decline. The body is accustomed to exercise can rapidly recharge his energy and improve endurance. How easy it is:
* Try to do light exercise at the gym, just jogging or cycling, 3-4 times a semiinggu. Do at least 30 minutes each time.
* Keep your daily routine and start with a slow tempo.
* Be sure to always stretch after laithan or hard exercise.
* Keep the water content during exercise and rest several times within one time the whole exercise.
Planned a Healthy Lifestyle
In addition to a healthy diet and exercise regularly, there are some habits and lifestyles that must be repaired to continue to support the efforts reduce the risk of heart disease. Among them:
* Stop smoking and avoid secondhand smoke - both cause the same dangers of heart disease.
* Limit or avoid alcohol consumption - excessive amounts of alcohol consumption will deplete levels of vitamins and other nutrients in the body.
* Avoid stress and feelings of anxiety - both of these things can melonjakkan blood pressure. Increased blood pressure can interfere with metabolism and lead to various diseases.
* Maintain ideal body weight at the recommended limit - obesity also increases the chances of heart disease.
Notice Indicator of Blood in Heart Disease Trigger
Be sure to perform routine blood tests such as checks cholesterol (HDL and LDL), triglycerides, etc.. Consider the following ways if there were increased levels of indicators:
* If your cholesterol is increased, immediately watch your food intake. 20% of cholesterol comes from what we eat, 80% are actually produced by our liver.
* If the levels of triglycerides (fat) is too high, decrease the amount of carbohydrates and sugars we eat.
Enter into the Heart Healthy Foods Nutrition
Today's food processing to reduce or even eliminate many essential nutrients from food. So when we consume foods that are supposed to contain vitamins or good nutrition, real nutrition and vitamins that have disappeared from the food.
So there are times when we choose food supplements that contain nutrients that are good for our heart. That's all for the body better prepared in maintaining heart health. Here's a guide:
* Fish in the cold waters are often contaminated and not contain extracts of Omega 3. This occurs because the process of handling and processing that are less good. For that there is need for pure fish oil supplements are distilled with the molecule.
* Many of us do not realize kalu Vitamin deficiency. This happens because of poor diet, factors of advanced age or illness. Therefore, vitamin supplementation is very important for the heart. Some of them are Vitamin B, Antioxidants, Vitamin C and Vitamin E are very important to maintain cardiovascular endurance.
* There are many nutrients essential for maintaining heart health and general health and welfare. Consult with a nutritionist to get a good diet and correct.
By oxana
