Women are less likely to survive heart attacks compared to men. People think that breast cancer is something killing women but heart disease comes a lot before that. So this is why both men and women are at high stakes when it comes to heart diseases and in order to avoid such situations, one should do all what it takes to prevent heart problems. For your concern, I am discussing some simple heart disease prevention tips which are easy to apply in your daily routine.

You should check your blood pressure levels regularly. Narrow arteries promote higher blood pressure level, this happens when plaque gets stuck in vessels. When this pressure increases, particles of arterial plaque get dislodged into the blood stream promoting a heart attack. You can either visit a doctor or purchase a blood pressure monitor to keep a check on you. Your blood pressure should not be too low either so make sure it stays where it needs to be.

Secondly, you must get rid of your excessive weight (if there is a need). Over weight and heart diseases are directly proportional to one another. Start losing weight if you are obese otherwise you are at high risk of confronting heart diseases. Strain on your back, your legs and your heart increases when you carry more then normal weight on your body.

Cholesterol levels need to be kept down. Get your cholesterol levels checked at least twice every year. Artery walls experience plaque deposits when cholesterol is high in the body. Plaque results in narrow vessels boosting the blood pressure. HDL, LDL and triglycerides are the 3 main components of cholesterol. LDL is responsible for these plaques build up while HDL helps in removing them and maintaining the overall cholesterol level. While the 3rd component triglycerides are like a fatty substance in the blood and if their level is high, heart might be at a risk. A cholesterol level of 200 mg/dl is best recommended from doctors.

Make some changes to your diet as well. Greasy and fatty foods need to be prevented along with increasing the consumption of veggies, fresh fruits, low fat dairy products and whole grains. Eat lean beef, fish, pork and seafood for proteins along with taking a multivitamin every day. All this would make sure that your body is getting all the essential nutrients it needs for its proper functioning. Get yourself checked for diabetes as well since it promotes heart disease greatly. Insulin shots and a dietary change might just take care of this problem.

Above mentioned were just a few simple heart disease prevention tips, implement them in your daily routine as soon as you possible can for the sake of your health and a healthy heart.

Oey Piu Hian
http://www.isnamarkazi.com
HEALTH & FITNESS

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Apart from the presence of strong evidence supporting the theory that there is a deep relation between a diet being high in saturated fats and heart diseases there is no solid proof to it. But to avoid a heart attack, prevent its factors, and live a healthy life, the decisions and choices are needed to be made considering the knowledge available in science today.

Quite a lot of studies say that intake of too many fats are not healthy for anyone; saturated ones especially. A few doctors and professional might argue on this logic but I bet that not anyone of them would say that cutting their intake would be harmful. So why not make this little change in our diet plans and increase a few years of life.

Limiting the consumption of cholesterol and fats is very essential for a healthy heart and there are many ways to accomplish this. Do not eat more then 3 to 4 eggs a week or may be less then that since they are high on cholesterol. Even change your milk to skimmed or low fat. Cream substitutes and whipped toppings need to be avoided since coconut oil is mostly present in them; it is a lot more saturated then butter.

Do not stew or fry meat because this cooking practice does nothing but increase the presence of fats in the processed food. Avoid hard processed cheese and start using yogurt, ricotta, pot cheese, farmer cheese or cottage cheese as substitutes. Make sure when you choose poultry, you pick up younger and smaller birds as they are a lot low at fats or just go with fish instead, that would be the best.

A healthy human body does needs fat as well so it should be present in our diet in a limited range. This fat helps the body in absorbing fat-soluble vitamins along with producing vital fatty acids that our body needs in limited amounts. Whenever you would buy canned or packaged food make sure that you go through the amount of fat content it has. Sometimes the label says fat-free on many items but this does not mean they are a hundred percent fat-free, there is always 0 to 0.5 grams of fat in there.

Just by making some minor changes to your diet you would assure yourself a longer and a healthier life, so what’ the harm in that? Nothing!

Oey Piu Hian
http://www.cardiacinformatics.com
HEALTHY HEART – CARDIAC INFORMATICS

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Healthy Heart – Low Calorie Diet
By Oey Piu Hian

Calorie gives the energy to perform the daily activities. If the calorie intake id reduced then the body will burn the stored fat in your body to meet the calorific demand. So the basic principle of low calorie diet is to reduce the calorie intake burn the excess fat. For this reason it is also used to shed excess fat and reduce body weight.

Before going for a low calorie diet one is advised to consult a physician. This diet is meant for the excessive obese person, whose Bio Mass Index (BMI) is more than 30. Children and pregnant women should not go for this kind of diet as it may drastically reduce weight and can cause certain illness such as nausea, fatigue, constipation, diarrhea and headaches. If weight is lost very rapidly then it may result in severe complications such as gallstone

Before starting the low calorie diet observe the following tips

• Before going for the diet plan upgrade your knowledge about the calorie content of all types of foods. You can read different books or search the net for required information.

• Calculate the amount of calorie you will consume each day. This greatly depends on your lifestyle. For inactive people it is around 1800 to 2000 calorie per day. For people with active lifestyle it is around 2600 calorie per day.

• Create a habit of watching the labels of food to know its calorific value.

• Sort out the low calorie foods that you like. This will help you to select the menu at the beginning. Fruits, vegetables, cereals, whole grains, beans , meat, fish, low fat dietary products, skinless chicken are some of the options that can be explored while continuing low calorie diet.

• Distribute your meal into 4 to 6 small servings through out the day. Five servings of vegetables and fruits should be taken in a day.

• Don’t go for very low calorie diet. A very low calorie diet permits consumption of about 800 to 1000 calorie per day which is much less than the daily needed value. This rapidly burns the stored fat and loses weight drastically. So you will have to limit your food consumption strictly. If you don’t abide by the diet then your body will start storing the extra calories as fat in a fast pace and you will get no prominent result

• When following this diet you should also consume certain amount of carbohydrates. Carbohydrates are rich in fibers which take longer time to be digested and delay the hunger. This helps in reducing your food intake and hence decreases the calorie intake.

• As because you are on a low calorie diet, it does not means that you can’t eat what you like. You can eat whatever you like unless you don’t exceed the daily calorie limit. Eat in small amounts and just avoid fat.
By observing the above mentioned tips you can greatly reform the eating habits. Dietary supplements are also needed in this kind of diet. However if you face any problem wont waste time to consult a doctor.

Oey Piu Hian

http://www.cardiacinformatics.com

HEALTHY HEART – CARDIAC INFORMATICS

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