What Should We Do to Protect Your Heart Health?

[Leila]

Heart disease is a killer disease for men and women, but it is not your fate. There is no way to prevent heart disease if you do not have the power to change some risk factors (family history and age).
Take steps to avoid heart disease: smoking, regular gymnastics and eating healthy foods.
From now on, you can avoid healthy heart problems by taking a step towards healthy life. Here are five rules that you can start right away and that are important for heart health :

1-Cigarette
Smoking or using other types of tobacco is one of the most important risk factors that play a role in the development of heart disease. Tobacco smoke contains up to 4800 chemicals. Most of these substances damage the heart and blood vessels. As a result, they cause narrowing of the vessels (atherosclerosis). Atherosclerosis ultimately leads to a heart attack. In addition, nicotine in cigarette smoke makes the heart work harder by narrowing the heart vessels, increasing the heart rate, and raising the blood pressure. The carbon monoxide in the space takes part of the blood oxygen. To provide enough oxygen, the heart is forced and the blood pressure rises.

Cigarette smoking, also called social smoking and drinking with friends in the bar or restaurant, is also harmful and increases the risk of heart disease. Women who smoke and take birth control pills risk more heart attacks and stroke than non-smokers. Even worse, this risk increases with age, especially when it is over 35 years old. A good result of quitting smoking is that the risk of heart disease is greatly reduced within a year. How many cigarettes a day you have and how many cigarettes a day does not matter and you start to see the benefit of stopping smoking; your breathing is turned on, your color is corrected, the blood pressure approaches normal, the heart rate (minute pulse rate) normalizes.

[Leila]

2-More active
Regularly constructed and non-excessive physical activities can reduce the risk of lethal heart disease. If you pay attention to physical activity as well as other healthy lifestyle rules (for example, to maintain normal weight), you earn more. Physical activity (exercise, exercise) helps to control your body weight and may prevent some situations (high blood pressure, high cholesterol and diabetes) from developing your heart. Physical activity is also reduced in stress, a factor in the development of heart disease.

It is usually a moderate physical activity (walking, jogging, stair climbing, etc.) for 30 to 60 minutes a few days a week. If you can not do this, do not let it go, it will be useful for shorter gyms. Also working in the garden, dealing with housework, dog walking etc. It is also useful to remove it.

3-Apply
caliche beneficial diet The caliche is a poor diet from beneficial diet, fat, cholesterol and salt. There are also plenty of fruits and vegetables, cereals and low-fat dairy products, legumes and fish are useful foods. It is important to restrict some fats. Increase the risk of coronary artery disease by increasing cholesterol from the fat varieties (saturated, unsaturated, monounsaturated and trans fats). Red meat, butter, cheese, milk, coconut and palm oil contain plenty of saturated fat. Trans fats are thought to be more harmful than saturated fats because they increase LDL bad cholesterol and reduce HDL (good cholesterol). Trans fat-containing foods: fried fast food, margarines, crackers and pastry products etc.

Omega 3 fatty acids are polyunsaturated fats that reduce heart attacks, reduce heart rhythm disturbances, and reduce blood pressure. Some fish are natural sources of omega-3 oils. However, women of childbearing age and pregnant women should not eat dogfish, swordfish and mackerel, because they contain mercury, which can be harmful to the child, while others can eat these fish. Omega 3 oil is also found in small quantities in flaxseed, walnuts, soy and canola oil. Taking alcohol as a measure (men are 2 doubles a day and women a doubles) are protective for the heart. This is harmful to health .

[Leila]

4-Continue a healthy body weight
As adults gain a lot of weight, this excess is too fat from the island. This excess weight can lead to conditions that lead to heart disease (high blood pressure, high cholesterol and diabetes). It is possible to determine whether your weight is healthy by calculating body mass index (BMI). For this, weight and length are used: weight kg / height in square meters, for example 70 / (1,70) square = 24. BMI n 25 d is associated with high blood pressure and high blood pressure, and therefore a high risk of heart disease and stroke. BMI is not a healthy guide. Adale attracts more from the oil. In men and women, men may have a high BMI despite being healthy. So measuring your waist circumference is a useful way of measuring your abdominal fat. In men, the waist circumference is greater than 101.6 cm and women have 88.9 cm. it is a sign of excess weight. Weight loss of up to 10% of body weight reduces blood pressure and cholesterol, and reduces the risk of diabetes.

[Leila]

5- Regular check-up (health check)
High blood pressure and high cholestrol damage the heart and veins. Their control is useful. Blood pressure: Regular blood pressure control starts as a child. Adults should have blood pressure checked every two years. These checks should be done more often if blood pressure values ​​are not optimal or if there are other risk factors for heart disease. The optimal blood pressure should be less than 120/80 mmHg.

Cholestrol: Adults should measure cholesterol at least once every five years. Controls should be continued according to the status of the results. If the parents have a history of heart disease in their past, check in children should be done more often.

It is possible to protect against heart disease, which is why life style that protects heart health is important