0 Effective Ways to Avoid Heart Disease

Posted by Blogger Name. Category: natural healthy tips

Heart disease is the most sadistic killer. Every year, tens of millions of people around the world die from this disease and there are millions of people who are convicted as new sufferers. Unfortunately, most people do not know that heart disease is preventable through natural means and dietary adjustments. Changes in diet can reduce the risk of having a heart attack by 81 percent. Experts from Europe that joined the European Prospective Investigation into Cancer and Nutrition (EPIC) the last few years to study the pattern and nutrient intake in 10 European countries. This research also developed ways or strategies to reduce the risk of developing heart and blood vessel disease. According to researcher and dietitian author of Your Healthy Weight Loss Plan, John Phillip, the results of various research shows that heart disease can be formed since the beginning of someone's life and then developed into a deadly threat when they grow up. The good news is the risk of heart disease can be controlled and avoided by making simple changes in lifestyle and diet of a person. EPIC Research published in the journal Archives of Internal Medicine showed that changes in diet can reduce the risk of having a heart attack by 81 percent. Through setting up a proper diet, the risk of inflammation can be reduced and blood pressure control. Experts emphasize four important factors one can do to avoid the risk of heart disease:
 1. Reduce foods contain refined carbohydrates, sugar, and grains. Processed foods have now become a staple menu every day. In fact, these foods contain simple carbohydrates are easily processed into glucose, causing blood sugar to rise in a short time. This is the trigger for insulin resistance and lead to thickening of the endothelial lining of coronary arteries. It is advisable to gradually reduce the food of different types of bread, pasta, rice, sugary foods, and all foods made from wheat or corn.
 2. Limit the Omega-6 vegetable oils. Vegetable oil or vegetable oil is relatively stable at room temperature and are used in virtually all roasting and processing of foods to add flavor and make it more durable. According to experts, excessive consumption of vegetable oils may also trigger the release of chemicals that increase oxidative stress and lead to damage to the blood vessel system. Should avoid the use of vegetable oils for cooking and limit eating fried foods.
 3. Do not forget the Omega-3 fatty acids Modern diet is almost never incorporate healthy foods that contain Omega-3 fatty acids, which in fact never been part of the human diet for centuries. According to experts, the ideal ratio between fatty acids Omega-6 and Omega-3 in the diet of 1: 1. Experts also agree that most people in Europe today intake of food with a ratio of 20: 1. As a result, the phenomenon is causing imbalances and trigger a systemic inflammation. Advice from experts, enter the types of fish, such as tuna, salmon, and sardines, nuts, and seeds to balance the ratio of your fat intake or by taking fish oil supplements.
 4. Avoid oxidative stress Akitivitas normal body such as breathing, eating, and moving can produce free radicals that damage the genetic structure and cause bad cholesterol (LDL) oxidation. We can not prevent this process completely. However, we can mute it by eating fresh vegetables, fruits of the kinds of berries, and certain supplements to reduce the impact of free radicals on the health of the heart and other organs

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