8 STEPS FOR A HEALTHY HEART

Cardiovascular disease generally results from atherosclerosis, a condition in which plaque buildup in arteries. This buildup develops gradually over time, in a soft layer of fat that is formed along the inner walls of the arteries. As the buildup continues, the soft layer of fat starts to harden into plaques that constrict blood flow through arteries. This is what can lead to heart attacks, the formation of blood clots, or stroke.
There are several risk factors that could cause whether or not you will have, cardiovascular disease in your life .. Some risk factors are beyond your control, such as gender and your genes, for example. Men usually have a higher risk of cardiovascular disease than women, as well as those who have relatives with cardiovascular disease. There are several other risk factors, however, it can be controlled or even eliminated if you implement a healthy lifestyle.
Here are eight steps you can do to have a healthy heart and reduce your chances of getting cardiovascular disease:


Know Your Risk Factors
It is important to be aware of any risk factors you may have. For example, if you have parents or other close family members with cardiovascular disease, you are at higher risk. Chances of developing cardiovascular disease also tended to increase with age. People with diabetes who have cardiovascular disease risk is higher because of high blood sugar associated with the narrowing of blood vessels. People with diabetes also tended to have higher levels of "good" HDL is low and increases levels of triglycerides (blood fat).


Choose Healthy Foods
Your diet can have a major impact on your risk for cardiovascular disease. Limit to consume red meat, fried, or fatty foods. Fill your diet with fruits and vegetables, lean meats such as poultry and seafood, and fiber-rich foods such as Quaker Oats and whole grains bread.
If you are overweight, try to reach an ideal weight and maintain.


If you are currently overweight, your risk for cardiovascular disease is higher. The reduced 5 to 10 kg body weight can help lower the risk of cardiovascular disease. Consult your doctor or dietitian for a healthy diet that is right for you.


Create and follow a regular exercise program.
According to the Dietary Guidelines for Americans, 2005, recommended to reduce the risk of chronic disease for at least 30 minutes of moderate intensity exercise every day of the week. Consult your family doctor to find out the shape of activities appropriate for your age and physical condition you have.


Check with cholesterol and blood pressure regularly.
Ask your family doctor to check cholesterol levels and blood pressure at least once a year. If one of these two levels are high, your risk for cardiovascular disease will increase. Your doctor can help you change your lifestyle by improving diet and add exercise in order to control cholesterol levels and your blood pressure. In some cases, your doctor may also prescribe medication to help restore your cholesterol or blood pressure numbers to normal levels.


If you smoke, Stop!
Smoking is one of the major causes of cardiovascular disease. According to the American Medical Association, people can reduce the risk of cardiovascular disease is the (nearly half in one year) to stop smoking.


Take Control of Your Stress Level
Stress contributes to heart disease. Stress can also cause increased blood pressure and can lead to unhealthy behaviors like smoking or eating unhealthy foods. Try practicing meditation or yoga as a way to cope with stress. Take a few minutes of every day and doing activities you enjoy, like listening to music or reading, for example.


Do not Ignore the Signs of Emergent.
Feeling of burning sensation in your chest is probably indigestion, but it can also be a warning sign of cardiovascular disease. Other symptoms may include tightness that comes from the breast bone and into the jaw, neck and arm or shortness of breath. If you have these symptoms, do not ignore. Let your doctor determine what is causing this and follow his advice.


Heart disease is the leading cause of death
While some causes are beyond your control, but some you can control. If you follow a healthy diet and perform an active lifestyle, you may be able to reduce the risk of heart disease. Consult your family doctor to determine the pattern of lifestyle that is right for you. [sayangijantungmu.com]