the factors that can minimize the risk of heart disease disease jantungia said that more than 100 patients have succeeded in making their heart younger by using methods depending on diet and lifestyle chang Read This The factors that can minimize the risk of heart disease disease jantungIa said that more than 100 patients have succeeded in making their heart younger by using methods depending on diet and lifestyle changes. According to Dr. Masley these patients can recover heart disease by following what he calls a factor of 5 F namely: Fiber (fiber) Fish (fish) Food Nutrients (food nutrition) Fitness (fitness) and Fat (fat).
1. Increase fiber intake
If you want to cope with existing heart disease increase the amount of dietary fiber intake is a factor ‘most important’.
He recommends soluble fiber which is found in legumes (beans) nuts (nuts) wheat vegetables and fruits. He recommends eating five cups of fruits and vegetables every day along with a half cup of beans (beans) and a handful of nuts (nuts).
Fruits and vegetables are good for the heart is like a brightly colored green bright red and yellow because it is rich in anti-aging antioxidants. Tomatoes oranges red grapes broccoli peppers kale and spinach are some of them.
2. Eat more fish
Eating fish is important because fish rich in omega-3 fatty acids. “Fish can help reduce irregular heartbeat blood stiffness (which can lead to heart attack causes blood clotting) and triglycerides” he said.
Dr Masley recommend eating cold-water fish such as salmon or trout at least three times a week because fish contains ‘good fats’ are high and less likely contaminated with mercury. Supplements or high-quality fish oil capsules could be an alternative if you do not consume enough fish.
3. Increasing nutrient levels
Eating healthy foods will provide several vitamins and nutrients. “Supplements can also be beneficial for heart health is substantially even if you have to eat nutritious foods exercise regularly and managing stress” he said.
He recommends eating a balanced daily multivamin include magnesium (400 mg) vitamin D (2000 mg) and vitamin K (250 mcg). People with dilute blood should consult their physician before increasing the intake vitamn K he said.
4. Reduce body fat
Obesity is a risk factor of heart clear. Therefore to overcome the body fat also means overcoming heart disease said Dr. Masley.
Excess body fat is not only improve cholesterol blood pressure and blood sugar levels but also produce inflammatory compounds and this in turn will accelerate the formation of plaque in the coronary arteries. “Inflammation causes sticky blood which can lead to heart attack or stroke” he said.
5. Improving fitness
“People who exercise regularly have 40 percent less risk for heart attack stroke and sudden deaths” said Dr. Masley. Strenuous exercise is very important for the prevention of heart disease.
“Your coronary arteries as well as the muscles that need to be trained or moved in order to function optimally.”
Most doctors recommend to their patients for mild exercise just like a short walk every day for heart health. But if you want to fight heart disease exercise and need to be intense. Twenty minutes walk less effective to cut the risk of disease jantung.Dia recommend aerobic exercise strength training and stretching for flexibility with the intensity and length adapted to the person’s fitness level.
The factors that can minimize the risk of heart disease disease jantungia said that more than 100 patients have succeeded in making their heart younger by using methods depending on diet and lifestyle chang
the factors that can minimize the risk of heart disease