More than 41 million women in America suffer from heart disease. The number of people with heart disease in women over time, more and continues to grow. Even people with this deadly disease experienced by more women than men.
However, based on tests conducted in the Swedish study, heart disease problems can be overcomed by performing five healthy lifestyle, for an example, non-alcohol, healthy diet, exercise every day, normal weight and not smoking can prove to expel the risk of heart attack.
This method is believed could overcome the problem of heart disease as much as 92 percent. This research has been tested on 24,000 women.
Here’s how health designed to help you reduce the risk of heart disease. Try to start doing a series of healthy patterns for a week, and feel the benefits for the long term:
Day 1: Drinking Green Tea
This potent beverage contains several powerful antioxidants that can reduce cholesterol and even lower blood pressure. To make this healthy drink, prepare 20 ounces of boiling water, put three bags of green tea without caffeine, and let stand for 10 minutes. If visible change color, you can serve it in a teapot. Could also add ice cubes. Enjoy the aroma and taste intensity throughout the day.
Day 2: Consumption of Low-Fat Healthy Foods
To keep your heart health, fat consumption which is recommended not exceeding 30% of calories. And more importantly, avoid using saturated oil and replace it with unsaturated fats that can be obtained from olive oil, nuts, dark chocolate, avocado and polyunsaturated which can be obtained from salmon, flaxseed, and walnuts.
Limit your intake of saturated fat to 7% of total calories (1600 calories to the diet, it was about 12 grams per day). Avoid Trans fats are commonly found in cakes, biscuits, baked goods and other processed foods. Both these fats can increase LDL cholesterol that can clog the arteries, cholesterol.
Day 3: Healthy Cooking
Use a MUFA-rich olive oil in your food preparation whenever possible. Heart healthy fats can lower “bad” LDL cholesterol and raise “good” (HDL). Olive oil rich in antioxidants, which can help reduce the risk of cancer and other chronic diseases, like Alzheimer’s or dementia.
Provide always substitute olive oil for butter or margarine on the table, and use it to replace vegetable oils in cooking.
Day 4: Provide adequate rest periods
According to a study reported in the Journal of the American Medical Association, each additional adult bedtime can reduce the risk of coronary artery calcification, the cause of heart disease, by 33%. When you have less time to sleep, your body releases stress hormones that constrict blood vessels and cause inflammation.
If you regularly feel tired when getting out of bed and always feel sleepy in the daytime, you need to be alert, so you can not sleep. Most adults need 7-8 hours a night to sleep.
Day 5: Consumption of many fiber
Studies show that the more fiber you eat, the less likely you are to have a heart attack. Reduce consumption of wheat bread and cereals that contain wheat, wheat bran. Expand consuming beans, soups, and salads. Within a day, you must consume 25-35 grams of fiber per day.
Day 6: Fish Feast
Meat saturated fats can clog your arteries. On the other hand, fish such as salmon and other fish species believed to be rich in omega-3 fatty acids that will help keep your heart still beat. Eat fish-fisheries that contain omega-3 may reduce the risk of death from heart attack by 52%!
