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Ways to prevent heart disease early on, start healthy living from now on


          The heart is an organ of the human body that never stops working. His job was to pump blood throughout the human body. Every minute, the heart beats 60 to 100 times under normal circumstances. Because of this tough task, it needs proper treatment for the heart to avoid heart disease.

How to prevent heart disease

1. Choose a healthy diet

The way to prevent this heart disease is the most basic step. The foods you consume may increase your risk of heart disease and stroke. Therefore, choose foods that contain less saturated fats, trans fats, and sodium.

As part of a healthy diet, the consumption of many vegetables and fruits, whole wheat rich in fiber, fish (at least twice a week), nuts, legume, and wheat. How to prevent heart disease should not consume too often meat. Choose processed products from low-fat milk and skin without poultry. Limit sweet drinks and red meat. If you choose to eat meat, choose the least fat containing.

2. Move

How to prevent heart disease can slowly perform aerobic physical activity of moderate intensity such as fast roads at least 150 minutes or 2.5 hours each week or 1 hour 15 minutes (75 minutes) high-intensity aerobic physical activity such as Running and jogging or a combination of both weeks.

In order to prevent heart disease in addition, you can do muscle strengthening exercises both in the legs, hips, back, abdomen, shoulders, and arms for two days or more. The child should at least actively move 60 minutes per day to prevent heart disease early.

3. Quit smoking/Avoid cigarette smoke

Chemicals contained in cigarette smoke can trigger a hardening of the heart arteries, so that the blood flow to the heart is not smooth. The unbalanced intake of nutrients and oxygen taken by the blood needed by the heart makes the heart suffer from cell death to eventually trigger a heart attack. This does not seem to only apply to active smokers, but also passive smokers.

4. Keep your weight ideal

Obesity or overweight should not be underestimated. Obesity sufferers tend to have high LDL cholesterol levels. Too many cholestrollers that clog arteries or atherosclerosis, can also cause heart attacks.

5. Avoid stress

Chronic Stress can cause a heart attack if it is not well managed. To prevent heart disease, you should be smart to manage your emotions. If the stressmas are excessive, be wary of someone, either a nearby person or a professional counselor. How to prevent heart disease can also be with meditation, yoga, or deep breathing techniques to relieve the stress you are experiencing.

6. Routine tension and cholesterol check

Regular checking of blood pressure and daily cholesterol can prevent cardiovascular disease. In general, blood pressure is arguably normal when it shows a number below 120/80 mmHg. When your systolic number (the top number) you are between 120-139, or if the diastolic number (lower number) ranges in 80-89, this means you have a "prehypertensive ". As for good cholesterol levels in the blood is less than 200 mg. Usually, your cholesterol is rated high when it reaches the number 240 mg/dl or more.

7. Limit alcohol

The way to prevent heart disease is to avoid consuming alcohol in many quantities. For women, limit alcohol intake of no more than one glass in a day. As for men, limit alcohol intake of no more than two glasses a day.

Increase risk factors for heart disease
Here are some factors that can increase the risk of heart disease including:

1. Age.

Aging increases the risk of damaged or narrowed arteries, as well as weakened or thickened heart muscles.

2. Gender.

Men are at higher risk of developing this disease. However, the risk of women affected by the disease also tends to increase after menopause.

3. Family history.

If your father or mother is affected by illness, your risk of getting the same disease will also increase. Especially if your parents are exposed to this disease at an early age (before the age of 55 years).

4. Smoking.

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

5. Chemotherapy drugs and certain radiation therapies.

Some chemotherapy drugs and radiation therapy may increase the risk of cardiovascular disease.

6. A bad diet.

Diets that are high in fat, gram, sugar, and cholesterol will increase the risk of developing this disease later in time.



2 Responses to "Ways to prevent heart disease early on, start healthy living from now on"

  1. Hi,

    I just read your article explaining Ways to prevent heart disease early . Thanks for sharing that, i learned a lot from it.

    ReplyDelete

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