How to Prevent Heart Disease

 Here are 10 ways to Prevent heart disease.

1. Stop smoking. Cigarette smoking is not good for heart health, then immediately stop this practice to prevent heart disease in order to keep the heart healthy.

2. Consumption of antioxidants. Air pollution, motor vehicle fumes or smoke created the emergence of free radicals in the body. Free radicals can cause ulcers or deposition in blood vessels that can lead to blockages. To remove the content of free radicals in the body, the need for antioxidants that would catch and throw. Antioxidants can be obtained from a wide variety of fruits and vegetables to prevent heart disease.

3. Know your blood pressure, and do whatever, that reached number 115/75. Tenakan your blood may be even more important than your cholesterol. And, you can lower this pressure himself. Best way? Exercise regularly, and reduce fat in the abdomen. Why? because this fat cover organ2 important, so, so that this organ2 could work better, it takes the blood pressure more. So, when the reduced abdominal fat, blood pressure needed will decrease drastically.

4. Eat 250gr kacang2an every day. Kacang2an will increase levels of good cholesterol, HDL, and decrease inflammation. The beans also helps nourish the heart with reasons that remain unclear. The beans had higher levels of Omega 3 fatty acids, has a high protein and fiber.

5. Try to find out your HDL level and try to work up in the value of 50. For women, high HDL value is much better than lower LDL. For some reason, but clearly, the higher the value of HDL, the better (50 already included nice). The easiest way is to increase the value of exercise, less alcohol, eating foods with healthy fats, such as olive, canola. Pantothenic acid (vit. B5) can also help.

6. Do not eat saturated oils setuap more than 20 grams a day, and use trans oil as little as possible. Saturated fat and trans fat will cause inflammation of the arteries. Cinnamon roll (cinnamon buns) has 7 grams of saturated fat. Trans oil (eg in the butter or margarine), often found in processed foods or baked in the oven.

7. Drink alcohol? subtract, wrote a glass a day. We ourselves are still unclear, but alcoholic beverages such as beer and wine have anti - inflammatory. But often found that those who drank no alcohol at all, actually have a higher likelihood of heart attack than those who drank sedikit2. O yeah! drink seven glasses a day is not the same effect dengna drink 1 glass every day!

8. Eat nine servings of vegetables and fruit every day. Fruits and vegetables are full of fiber. Try pelan2 increase in number in 2-6 weeks. because if the number has increased dramatically, even less ok result, and affect your own digestion !.

9. Road for 30 minutes every day! No reason !, then after that, try calling someone. street half an hour each day, lowering the risk of heart attack by about 30 percent. This sort of test for you, if you successfully do this, chances are you'll start doing other kompromi2. Telephone with others is a very important step: because it will strengthen your commitment. O well, try calling your female counterparts, because they will be more supportive of you.

10. Avoid Stress. Stress is very difficult to avoid when living in big cities like Jakarta, which is known for its congestion and preoccupations. When a person experiences stress, the body will release the hormone cortisol, which causes blood vessels to become stiff. Hormone norepinephrine to produce the body when suffering from stress, which may increase blood pressure. So, very good if you avoid stress either in the office or at home.