National Socioeconomic Survey (SUSENAS 2004) shows the three main risk factors are interrelated as a cause of non-communicable diseases such as heart disease and stroke is the habit of smoking, lack of physical activity and eating unbalanced continues to increase. Ironically, many women can be more worried about the dangers of heart disease husband or partner than himself. In fact, maintaining heart health is very easy to do. No matter how small lifestyle changes can improve your quality of life and reduce the risk of heart attack by 50 percent.
Here are the things you can do:
sunbathing
Sunlight contains vitamin D which can minimize the formation of plaque in blood vessels. Research at the University of California showed that women with higher levels of vitamin D have an increased risk of heart disease 31 percent lower. Soak in the morning before 10:00 for 20-30 minutes.
consumption of chocolate
Food that this one is often avoided because they can lead to obesity. But make no mistake, the benefits are also many. You just need to be observant select it. Dark chocolate contains flavonoids and magnesium which can reduce levels of bad cholesterol. In addition, there is also a stearic acid content is one of the heart-friendly fats and antioxidants that can prevent free radical damage to the arterial wall. Make sure that you consume chocolate containing 70 percent cocoa to get the benefits.
Sports
The heart is a muscle that needs to be trained regularly to keep it in prime condition.
Aerobic exercise, such as brisk walking, swimming, jogging or cycling can give you the best workout for your heart. Research New England Journal of Medicine said that by doing street light for 2.5 hours a week, you can cut one-third the risk of heart attack and stroke. Activity was also able to increase the levels of good cholesterol in the blood. Consult with your doctor before starting an exercise program. You can also follow the system of traditional Chinese medicine. According to this treatment, cardio exercise is not the only way to improve heart health. Slow movements can also cause the same effect. When your body to form a position and feel relaxed, you stimulate connective tissue through which energy so that the organs can function optimally.
Seafood consumption
The food that comes from the sea can 'lubricate' your heart because they contain omega-3 fatty acids may reduce the risk of cardiac arrhythmias, bad cholesterol levels, high blood pressure and blood clotting.
quit smoking
Cigarettes contain more than 600 chemicals that can damage cells in the arteries. This can lead to inflammation which can lead to increased cholesterol in the heart. The good news, a year after you quit smoking, the risk of heart disease dropped by 50 percent.
Laugh!
With a laugh, you lower the stress hormones that are known to damage the protective layer of blood vessels. When you are stressed, the heart receives adrenaline in doses greater. This can lead to abnormal heart rhythms and increases the stickiness of platelets, which in turn lead to the narrowness of the arteries. Hormones released during depression can also affect a person's heart health. Because of this, people with depression should receive treatment as soon as possible.
Do not forget the gear
According to a study conducted in 2006 Sydney Dental Hospital, bacterial
can enter the blood vessels of unhealthy gums. This can cause inflammation that damage the lining of arteries. Brush your teeth at least twice a day and visit your dentist regularly.
enough sleep
People who sleep less than five hours a night tend to mineral buildup of calcium in the blood vessels when the heart that one can rupture and cause heart attacks and strokes. The results of the study The Journal of the American Medical Association 495 adults showed that the number of people who experience arterial calcification can be derived 1 of 10 people by adding
hours of extra sleep. Ideal sleep time is 6-7 hours a day.
Do not buried heartache
A joint study from San Diego State University and the University of Pittsburgh proves that marriage is a very satisfying life can reduce the factors of heart disease. Research conducted on 493 women aged between 42-50 years observing time to gather together, communication, sexual life, hobbies, characters and so on. It is also mentioned in the book Heartbreak and Heart Disease written by dr. Stephen T. Sinatra. In the book said inner pressure caused by emotions ranging from heartbreak arrested, too sad, to hostile and anger, can lead to blockage of the aortic heart you were the effect is similar to the oxidation of cholesterol, metal toxicity, insulin, and blood curdling radiation and sticky.
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