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Friday, January 20, 2012

4 Effective Ways to Avoid Heart Disease

Friday, January 20, 2012

Heart disease is the most sadistic killer. Every year, tens of millions of people worldwidedied from the disease and there are millions of people who are convicted as new sufferers.Unfortunately, most people do not know that heart disease could be prevented throughnatural means and dietary adjustments. Changes in diet can reduce the risk of heart attack up to 81 percent.

The experts from Europe who are members of the European Prospective Investigation into Cancer and Nutrition (EPIC) in recent years a study on patterns and nutrient intake in 10 European countries. The research also devised a means or strategy in suppressing the risk of heart and blood vessel disease.

According to researcher and diet expert author of Your Healthy Weight Loss Plan, John Phillip, the results of various research shows that heart disease can form one's early life and later 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 a person's lifestyle and diet.

EPIC research published in the journal Archives of Internal Medicine suggests that changes in diet can reduce the risk of heart attack up to 81 percent. Through setting the right diet, the risk can be lowered inflammation and blood pressure under control.

The experts emphasized four important factors that could be done for someone to be able to avoid the risk of heart disease:

1. Reduce foods containing refined carbohydrates, sugars, and grains.

Processed foods have now become a staple menu every day. In fact, these foods contain simple carbohydrates are easily processed into glucose and cause blood sugar to rise in a short time. This is the trigger of insulin resistance and causes thickening of the endothelial lining of coronary vessels. It is recommended to gradually reduce the food of the type 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 used in almost all the roasting process and processing of food to add flavor and make it more durable. According to experts, excessive consumption of vegetable oils can also trigger the release of chemicals that increase oxidative stress and trigger damage to the vascular system. But avoid the use of vegetable oils for cooking and limit eating fried foods.

3. Do not forget the Omega-3 fatty acids

Modern diets are almost never incorporate healthy foods that contain Omega-3 fatty acids, which in fact never been part of human diet for centuries. According to experts, the ideal ratio between the content of the Omega-6 fatty acids and Omega-3 in the diet of 1:1.

The experts also agree that most people in Europe today mengasup diet with a ratio of 20:1. As a result, this phenomenon is causing an imbalance and lead to systemic inflammation. Advice from the experts, enter the types of fish, like 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

Normal activity body like breathing, eating, and moving can produce free radicals that damage the genetic structure and cause the bad cholesterol (LDL) is oxidized. We can not prevent this process fully. However, we can muffle by eating fresh vegetables, fruits of the kinds of berries, and certain supplements to suppress free radical impact on the health of the heart and other organs.

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