What to eat food
help heart patients?
reasonable diet arrangement. Hyperlipidemia, unbalanced diet, diabetes and obesity are related to nutrition and diet, so, from the perspective of prevention and treatment of heart disease, nutritional factors are very important. In principle, should be \
choose to reduce cholesterol and heart-healthy foods such as fruits (apples, avocados, dried fruits, grapefruit, orange, strawberry), vegetables (broccoli, carrots, corn, lima beans, onions ), seafood (clams, oysters, oysters), contains ��-3-polyunsaturated fatty acids in fish (salmon and blue fish), soybeans, nuts and whole grain bread, food.
reduce fat intake
to lower the cholesterol level, we should limit fat, especially saturated fat intake. Human daily intake of total fat should not exceed 30% of total calories. Main place of meat should choose low-fat beef and mutton and other \Eat fish several times a week can decrease your risk of heart attack by half. Do not drink whole milk or skim milk instead of milk to drink low-fat milk to reduce fat intake. Or try to drink soy milk, soy protein can lower cholesterol.
spices diversification
have high blood pressure, must reduce the sodium (salt) intake. In fact, researchers now believe that even within the normal range of blood pressure in people should reduce sodium intake. Do not eat processed foods, it contains a lot of sodium; the same time to reduce the use of salt in meals, but no less to eat and tasteless, you can add other issues such as salads, curry, pepper or garlic and other spices so that the flavor of diversity. Eat 1-3 cloves of garlic a day can lower blood pressure and may reduce cholesterol.
increase in dietary crude fiber
in fresh fruits, vegetables, legumes and whole grain content of foods rich in soluble fiber can prevent the formation of plaque in artery walls. Research shows that daily consumption of more and more fruits and vegetables can make the risk of heart attack or stroke by 25% or more. In one study found that eat cooked dried beans, 3 weeks can make the body of LDL or \Another study showed that diet high in whole grains can reduce the risk of death from heart disease for women up to 15%. There are a large number of studies have confirmed that consumption of cholesterol-lowering effect of oats.
amount of red wine
amount of alcohol can increase high-density lipoprotein, or \the possibility of blood clot formation. In addition, because red wine is rich in bioflavonoids, can prevent LDL oxidation, thereby reducing the possibility of its adhesion to the arterial wall. Research shows that drinking 2 cups of red wine per day than those who drink less chance of heart attack by 40%. However, do not drink too much, too much alcohol can increase triglyceride levels (high triglyceride levels and coronary artery disease and diabetes are associated). Otherwise, the harm caused by drinking far more than its potential benefits. Other foods rich in bioflavonoids include: black tea, green tea, onions, kale and apples.
simply change your lifestyle to help reduce the risk of heart disease. If you are at high risk of heart disease or want to make the early states of heart disease under control, here are some you can refer to the very effective prevention methods, including proper diet, exercising, nutrition, medicine and healthy life choices methods.
diet
collected hundreds of long
the traditional Mediterranean or Asian diet human incidence of heart disease worse than the typical American diet of people lower. Therefore, in developing their own healthy eating plan to consider the characteristics of a variety of food, collected hundreds of long.
eating heart-healthy food
choose to reduce cholesterol and heart-healthy foods such as fruits (apples, avocados, dried fruits, grapefruit, orange, strawberry), vegetables (broccoli, carrots, corn, lima beans, onions), seafood (clams, oysters, oysters), contains ��-3-polyunsaturated fatty acids in fish (salmon and blue fish), beans, nuts and whole grains bread, food.
reduce fat intake
to lower the cholesterol level, we should limit fat, especially saturated fat intake. Human daily intake of total fat should not exceed 30% of total calories. Main place of meat should choose low-fat beef and mutton and other \Eat fish several times a week can decrease your risk of heart attack by half. Do not drink whole milk or skim milk instead of milk to drink low-fat milk to reduce fat intake. Or try to drink soy milk, soy protein can lower cholesterol.
spices diversification
have high blood pressure, must reduce the sodium (salt) intake. In fact, researchers now believe that even within the normal range of blood pressure in people should reduce sodium intake. Do not eat processed foods, it contains a lot of sodium; the same time to reduce the use of salt in meals, but no less to eat and tasteless, you can add other issues such as salads, curry, pepper or garlic and other spices so that the flavor of diversity. Eat 1-3 cloves of garlic a day can lower blood pressure and may reduce cholesterol.
increase in dietary crude fiber
in fresh fruits, vegetables, legumes and whole grain content of foods rich in soluble fiber can prevent the formation of plaque in artery walls. Research shows that daily consumption of more and more fruits and vegetables can make the risk of heart attack or stroke by 25% or more. In one study found that eat cooked dried beans, 3 weeks can make the body of LDL or \Another study showed that diet high in whole grains can reduce the risk of death from heart disease for women up to 15%. There are a large number of studies have confirmed that consumption of cholesterol-lowering effect of oats.
amount of red wine
amount of alcohol can increase high-density lipoprotein, or \the possibility of blood clot formation. In addition, because red wine is rich in bioflavonoids, can prevent LDL oxidation, thereby reducing the possibility of its adhesion to the arterial wall. Research shows that drinking 2 cups of red wine per day than those who drink less chance of heart attack by 40%. However, do not drink too much, too much alcohol can increase triglyceride levels (high triglyceride levels and coronary artery disease and diabetes are associated). Otherwise, the harm caused by drinking far more than its potential benefits. Other foods rich in bioflavonoids include: black tea, green tea, onions, kale and apples.
exercise
let your heart be tempered
the best prescription for preventing heart disease is the aerobic (endurance) exercise. Aerobic exercise can dilate blood vessels, which can reduce high blood pressure and reduce atherosclerosis. In addition also increases \Select a sport event of your hip and leg large muscle (such as brisk walking, cycling), to make your heart rate up to a certain extent (that is, to achieve target heart rate) and maintained at least 15-20 minutes per week to do this exercise 3-4 times.
do weight training
American Heart Association survey found that lifting weights several times a week can improve heart health of some people. This is because the stronger muscles can lower your heart rate and blood pressure, also have more muscle tissue can increase your metabolism and help control weight. However, you can not ignore the trot this useful exercise.
flexible movement
like the flexibility of a class of yoga exercise will not only help to keep your joints flexible and reduce the production of stress hormones, so as to achieve the purpose of preventing heart disease.
medical choices
regular physical examination
65 years ago, you should check for blood pressure at least once every year. To 65 years old, at least annual inspections. Many doctors also recommended, with high cholesterol or other risk factors for heart disease, people who check once every year cholesterol. Doctors also recommend that you do an EKG to determine heart health, while also doing a simple blood test to detect C-reactive protein levels. According to Harvard University researchers surveyed 28,000 healthy women showed that C-reactive protein levels to predict heart attack risk better than cholesterol levels to better than forecast.
daily Aspirin
low-dose aspirin therapy is good for heart patients, can prevent heart attacks. Daily dose from 1 / 4 (80 mg) -1 tablets (325 mg). Best to consult a doctor for your proper dosage.
antihypertensive therapy
high blood pressure can lead to heart disease. If diet and exercise can control blood pressure effectively, they must take blood pressure medicine.
treatment of diabetes
diabetic patients, mostly adults �� diabetes, heart disease or stroke, they are healthy people the possibility of 2-4 times. To control diabetes, it is necessary to lose excess weight, exercising and following heart-healthy diet.
Do not ignore depression
One study found that depressed people more likely to suffer from heart disease, 1.7 times the healthy people, depressed men may die of heart disease sexual health of men is almost 3 times. Therefore, depression should take the initiative to see a doctor.
should complement the food
folic acid and vitamin B6
folic acid and vitamin B6 can reduce high blood levels of homocysteine, the same type of semi- Cystine is an increased risk of heart disease could be material. Above the daily intake of 400 micrograms of folic acid and vitamin B6 3 mg or more appear to reduce a woman's risk of heart disease.
eat fish
fish oil capsules containing ��-3-polyunsaturated fatty acids, it is a blood clot anti-aggregation agent. In order to avoid interact with other drugs, taking preceded doctor.
garlic
garlic capsule on the health effects of garlic without the garlic odor. Each capsule contains a large selection of 4,000 micrograms of allicin tablets daily intake of 400-600 mg.
way of life
control their emotions, less angry
do not get angry, angry bad for your heart. In a recent study found that 13,000 people, angry people who are vulnerable to the chance of heart attack is almost cooler heads 3 times.
stay slim
even slightly overweight can make your blood pressure, while a higher risk of heart disease. So stick to healthy eating and good for the heart of the movement as a top priority.
quit
According to the American Heart Association's research, smoking cessation can reduce the risk of death from heart disease by 50%. If you are a smoker, then, when you quit smoking 3 years later, you risk of heart disease with a lifetime of smoking were not the same.
relax
reduce tension / pressure, tension / stress is a risk factor for heart disease. You can try meditation or yoga to reduce or imagined tension, prayer may be helpful. And your friends go for a walk, walking the talk but also further help you reduce stress.
leave your heart good
study found that men aged 35-57 years of age once a year vacation, the risk of dying from heart disease than those colleagues who work less long-term adherence 1 / 3.
No comments:
Post a Comment