coronary heart disease prevention

coronary heart disease prevention
Coronary heart disease and myocardial infarction such as myocardial infarction can in great extend be prevented by lifestyle measures.


The direct causes of heart disease

The direct causes of coronary heart disease and heart attack are factors like these:

* Narrowing of blood vessels in the heart and the rest of the body by arteriosclerosis.
* High blood cholesterol level.
* High blood pressure.
* Over-weight.
* Diabetes.
* High-level of the amino acid homocysteine in the blood.
* High levels of low density lipoprotein (LDL) and low content of high-density lipoprotein (HDL) in blood. Lipoprotein is a combination of protein and fatty substances linked.
* Inflammation in the circulatory system.
* High age.
* Inherited tendencies for high cholesterol and heart disease.
* Men have slightly greater chance of heart disease than women.

These factors are interrelated in complicated ways, and create or reinforce each other. For example, arteriosclerosis causes higher blood pressure, high blood pressure and leads to more atherosclerosis. Many of these factors are ultimately caused or aggravated by these lifestyle factors:

A too-high consumption of fat, cholesterol and sugar.
-Consuming the wrong fat types.
Deficiency of dietary fiber, vitamins, minerals and other nutritional deficiencies.
Stress at work and in daily life.
Smoking.
-Lack of exercise.

Lifestyle adjustments are therefore the most important methods of prevention of heart failure.

Nutrition ADVICES

A diet with the aim of preventing heart disease is usually the same as a diet to prevent cancer and other diseases. Here are the general dietary advice

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Avoid or reduce the amount of foods containing industrially processed, artificially made or heavily Fried.
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Eat fish at least every second day. Also eat seafood and fouls.
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Do not eat much red meat.
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Eating 5 fruits or vegetables per day. Each piece should be about the size of an apple or carrot. They should be raw or carefully boiled so that the nutrients are not washed out.
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Eating full corn bread, full corn cereals, peas, beans and potatoes.
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Eat only a moderate amount of fat.
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Consume cholesterol rich foods like eggs, spawn or liver in only moderate quantities.
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Ideally most fat you eat, the type mono-unsaturated. You also need some unsaturated fat of the different types of omega-3-and omega-6, but not too much omega-6. The consumption of saturated fat should be moderate.
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To achieve right fat balance, much of the fat supply should come from a mixture of sources such as olives, olive oil, canola oil, nuts, nut oil, sunflower oil, sunflower oil, linseed oil (flax oil), fish and fish oil.
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Use only a moderate amount of soy oil and corn oil in the diet. Only with such types of oil will be too much unsaturated fats Omega-6-type.
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Use only a very moderate amount of fat sources like butter, coconut and palm oil. A high consumption of fat from these sources, you have too much saturated fat.
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Avoid that total fat was chemically modified so that so-called trans-fat. This type of fat is often used in margarine, biscuits, snacks, fast food and other prepared foods.
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Consume only a very moderate amount of sugar, refined flour or refined cereals.
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Consume only a moderate amount of tranquilizers and stimulants like alcohol and caffeine.
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Use only a moderate amount of salt in the diet. However, in warm weather and by hard physical work, you need more salt.


DIET additions to the prevention of heart disease

There are indications that it is helpful to make some additions of natural substances to prevent heart disease and help to improve already manifest heart problems. These additions are:

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Omega-3-fatty acids from fish and other marine animal sources, especially the fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) and alpha-linolaeic acid. 1 gram per day for each of these substances can be used as a supplement. Higher amounts should only be used under medical supervision, because the higher amount of these substances can cause bleeding tendencies, and suppress the immune system.
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Supplement of vitamin C was thought to prevent heart disease, but recent findings may be doubt.
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Vitamin B6 (pyridoxine), folic acid / folate, vitamin B12 and riboflavin seem to prevent the development of the substance homocysteine in the blood and thus to prevent heart disease, according to results from research projects.

Get rid OVER WEIGHT

The lifestyle measures in this article will help you lose weight. If these measures are not sufficient, you should be in a certain weight reduction program. If you have a program that has a moderate fat content philosophy. Some weight reduction programs have a higher fat and low carbohydrate consumed philosophy, and this is probably not the best, the chance of heart disease.

EXERCISE

You should exercise at least some half an hour at least every second day. Condition training as vigorous walking, jogging, cycling or swimming is best for reducing the likelihood of heart attack. Muscle exercises are also of value, especially exercises building leg muscles

STOP SMOKING

If you smoke, cessation or reduction of this habit radically reduces the chance of heart problems.

CONTROL DIABETES

If you suffer from diabetes type 1, a good control of the disease through medication and insulin by diet adjustments will help to prevent heart disease.

Many people over the age of 50, and a growing number of young people suffer from type-2 diabetes because of poor lifestyle. This disease is not necessarily dramatic symptoms, but the disease increases the chance of serious heart problems, and many of them have the disease without knowing it. This disease can be prevented by the same lifestyle measures are presented. If you already have the disease, a strict control of carbohydrate intake is necessary. And sometimes drugs are used. People aged 50 and younger people who are not good, if they suffer from this condition.

ASPIRIN IN

Low doses of aspirin or aspirin to prevent heart disease from those with a high risk for heart disease. But these drugs increases the risk of bleeding and should not be used without constant medical supervision. For persons with a low risk of heart disease, the dangers of aspirin will be greater than the benefits.