Bismillahirahmanirahim , today i feel to type a topic regarding how to prevent a heart disease.
Everybody know a Heart disease is one disease that has the potential to cause death. But that does not mean we should accept it as fate, because as human beings we are given the right to strive (initiative), one of the supreme effort that preventing a heart disease.
To all readers, there are many causes of heart disease or risk factors that we can not change such as age, gender, and family history. But there are still many risk factors that we can change so we could do the prevention of heart disease with a healthy lifestyle that the most important is to understand the source and the way to prevent it.
So lets discuss on how to prevent a heart disease. We know there are some ways that can help reduce the risk of heart disease, such as lowering blood pressure and blood cholesterol levels. Here are some tips to prevent heart disease:
Healthy food or a balanced diet of heart-
healthy foods are foods that are low in fat and high in fiber, including fresh fruits and vegetables, and grains. In addition we also have to limit the amount of salt in our food, which was no more than 6gram a day because too much salt increases blood pressure. Six grams of salt is about a teaspoonful. They should also know, there are two types of fat, namely saturated and unsaturated fats. We should avoid foods that contain saturated fat because it increases blood cholesterol levels. Foods high in saturated fats should be limited, among others: the sausage and chunks of meat fat butter pork fat hard cheese, cakes and biscuits foods containing coconut (bersantan) or palm Avoid or limit food sources high trans fats, include: Fried-fried bakery products food lightweight packaging Crackers However, a balanced diet should include a small amount of unsaturated fat, which will help to reduce cholesterol levels. Foods high in unsaturated fats include: Fish oil Avocado Nuts and seeds Sunflower seeds, olive oil and vegetable oils
Do not smoke or use tobacco
smoke or use tobacco in any form is one of the most significant risk factor for developing heart disease. The chemicals in tobacco can damage the heart and blood vessels, causing narrowing of the arteries (atherosclerosis). Atherosclerosis can eventually lead to coronary heart disease.
Make sure to Maintain ideal body weight
ideal weight is also important to reduce the risk of heart disease, weight adan know whether it ideal weight calculator.
To Have Adequate and quality sleep
Lack of sleep can be harmful to health. People who do not get enough sleep have a higher risk of obesity, high blood pressure, heart attacks, diabetes and depression. Most adults need seven to eight hours of sleep each night.
Be Active in life styleLack of sleep can be harmful to health. People who do not get enough sleep have a higher risk of obesity, high blood pressure, heart attacks, diabetes and depression. Most adults need seven to eight hours of sleep each night.
Combining a healthy diet with regular exercise is the best way to maintain a healthy weight. Having a healthy weight reduces the risk of developing high blood pressure. Regular exercise will make your heart and circulatory system becomes more efficient, lowering cholesterol levels, and also to maintain a normal blood pressure.
Make a Habit Regular health checks
High blood pressure and high cholesterol can damage the heart and blood vessels. Without first doing the examination, one would not know that they have this condition. Therefore, the examination is very important.
Blood pressure: Optimal blood pressure is less than 120/80 millimeters of mercury (mmHg). Someone who has proved to have hypertension or high blood pressure control routine and then have to take medication as prescribed, because if high blood pressure is left to be harmful to the heart. Cholesterol levels: Adults should check your blood cholesterol at least once every five years beginning at age 20 if they have risk factors for heart disease, such as obesity or high blood pressure. If healthy, then it can start to do a routine check of cholesterol at the age of 35 years for men and 45 years for women.
Diabetic Level :Because diabetes is a risk factor for heart disease, it is necessary to also check the blood sugar whether or not diabetes. Depending on risk factors, such as being overweight or a family history of diabetes, the doctor will recommend early screening for diabetes. If your weight is normal and you do not have other risk factors for type 2 diabetes, the American Diabetes Association recommends screening begin at age 45, and then retesting every three years. For those who already have diabetes then it should exercise restraint as scheduled routine so that blood sugar control.
So this tips is simple and i am sure everybody is concern their health status ,i believe those are some preventive measures for heart disease that we can employ to minimize the occurrence of heart attacks in the future. Wallahuaklam.
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