7 Ways To Prevent Disease, Your Heart Must Try Do it!


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1. Choose a Healthy Diet
 How to prevent heart disease is the most basic step.  The food you consume can increase your risk of heart disease and stroke.  Therefore, choose foods that contain less saturated fat, trans fat, and sodium.
 As part of a healthy diet, consume lots of vegetables and fruits, fiber-rich whole grains, fish (at least twice a week), nuts, legumes, and seeds.  How to prevent heart disease try not to consume meat too often.  Choose low-fat dairy products and skinless poultry.  Limit sugary drinks and red meat.  If you choose to eat meat, choose the one that contains the least fat.
 2. Active Moving
 How to prevent heart disease can slowly do moderate intensity aerobic physical activity such as brisk walking for at least 150 minutes or 2.5 hours every week or 1 hour 15 minutes (75 minutes) high-intensity aerobic physical activity such as running and jogging or a combination of both every week.
 3. Stop Smoking / Avoid Cigarette Smoke
 Chemicals contained in cigarette smoke can trigger hardening of the heart arteries, so blood flow to the heart becomes not smooth.  Inhibition of the intake of nutrients and oxygen carried by the blood needed by the heart causes the heart to experience cell death and ultimately triggers a heart attack.  This turned out not only to apply to active smokers, but also passive smokers.
 4. Maintain Ideal Body Weight
 Obesity or excess weight should not be underestimated.  People with obesity tend to have high levels of LDL cholesterol.  Too much cholesterol can clog arteries or atherosclerosis, can also cause heart attacks.
 5. Avoid Stress
 Chronic stress can lead to a heart attack if it is not managed properly.  How to prevent heart disease, you must be smart to manage emotions.  If your stress has been felt to be excessive, confide in someone, both the closest person and a professional counselor.  How to prevent heart disease can also be with meditation, yoga, or deep breathing techniques to relieve the stress that you experience.
 6. Regularly check blood pressure and cholesterol
 Routine checking blood pressure and cholesterol every day can prevent cardiovascular disease.  In general, blood pressure can be considered normal when showing numbers below 120/80 mmHg.  When your systolic number (top number) is between 120-139, or if the diastolic number (bottom number) ranges from 80-89, this means you have "prehypertension".  As for the total good cholesterol level in the blood is less than 200 mg / dl.  Usually your cholesterol is considered high if it reaches 240 mg / dl or more.
 7. Limit alcohol
 How to prevent heart disease is to avoid consuming large amounts of alcohol.  For women, limit alcohol intake to no more than one drink a day.  As for men, limit alcohol intake to no more than two drinks a day.
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Factors Increase Risk of Heart Disease


 Here are some factors that can increase your chances of heart disease including.

1. Age.

 Aging increases the risk of damaged or narrowed arteries, and weakened or thickened heart muscle.

 2. Gender.

 Men are at higher risk of developing this disease. However, a woman's risk of developing this disease also tends to increase after menopause.

 3. Family history.

 If your father or mother is affected by this disease, your risk for getting the same disease will also increase. Especially if your parents get this disease at an early age (before age 55).

 4. Smoking.

 Nicotine and carbon monoxide contained in cigarettes are enemies of blood vessels, which can ultimately increase the risk of cardiovascular disease.

 5. Chemotherapy drugs and certain radiation therapy.

 Some chemotherapy drugs and radiation therapy can increase your risk of developing cardiovascular disease.

 6. Bad diet.

 A diet high in fat, grams, sugar, and cholesterol will increase your risk of developing this disease in the future.

 Factors Affected by Heart Disease

 Illustration of heart disease (iStockPhoto)

 7. High blood pressure.

 Uncontrolled high blood pressure can cause hardening or thickening of the arteries and constrict your blood vessels.

 8. High cholesterol.

 High cholesterol levels in your blood can increase the risk of plaque formation and atherosclerosis.

 9. Obesity.

 Obesity is a cause of various chronic diseases, including cardiovascular disease.

 10. Diabetes.

 Diabetes can increase the risk of cardiovascular disease as well as hypertension and obesity.

 11. Lazy sports.

 The lack of physical activity is also associated with various types of cardiosvascular disease and several other risk factors as well.

 12. Stress.

 Uncontrolled stress can damage your arteries thereby increasing your exposure to this disease.

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