Experts advise from some important method to keep your heart healthy



Heart disease is the leading cause of death, but Nevertheless, this does not mean that you must accept its fate. Even if you can not afford to change the risk factors such as family history, gender or age, but also in a key method to prevent the disease.

Here is a method that experts think may help you ward off future heart problems.

1. Do not smoke or use tobacco: smoking or tobacco use is a risk factor among the major risk factors that lead to born with heart disease because the chemicals in tobacco can damage the heart and blood vessels in your body causes the arteries heart narrowed. Finally arteries can lead to heart attacks. When it comes to preventing heart disease is no indication that smoking benefits. Tobacco smoke-free or low-nicotine cigarettes are also harmful to health, especially those who inhaled asthma the smoke from a nearby brush face. They should know that nicotine in cigarette smoke makes the heart work deteriorated, while other vessels pushing heart palpitations and high blood pressure. In addition, the carbon monoxide in cigarette smoke into replaces oxygen in the blood. This problem leads to increased blood pressure, stimulate the heart pumps more rapid to supply oxygen to the blood adequately.

2. Exercise for 30 minutes, 6 days a week: regular and regular exercise can reduce the risk of heart disease and when combined with exercise, with the form of measures such as weight not obese, would be beneficial greater. Of course, physical activity can help you maintain a healthy body weight and reduce the chance of other diseases such as high blood pressure diabetes and fat, cholesterol and so on. In addition, exercise can also help reduce stress in the heart. Go to the gym at least between 30 minutes to 60 minutes during the 5 to 6 days a week.

The work steadily and regularly, such as gardening, stair or air dog-walk along the river can also benefit to health.

3. Eat foods that provide health to heart: Choose a special diet called the Dietary Approaches to Stop Hypertension. Pick eating the DASH diet means that the foods you are eating less fat, cholesterol and low salt Tech.

4. to maintain body weight at the highest level of health: As you gain weight as adults weight that is fat, which is not a muscle. Such fat by weight will increase your chances of heart disease and hypertension, type 2 diabetes and cholesterol, high rise . Men and women who lose weight by 10 percent, blood pressure, cholesterol levels will be reduced and the risk of diabetes decreases.

5. diligence to check regularly: blood pressure, cholesterol and fat levels, high cholesterol can damage the heart and blood vessels in your body. But without the proper testing, you can not know.

Be diligent to check point 3 as follows:
- Blood pressure: People mature blood pressure should be measured at least once every 2 years.
- Levels of fat, cholesterol: age 20 and over should check cholesterol levels, etc. At least once every 5 years. For Your age should be more.

- Monitoring blood sugar and diabetes: High blood sugar is an important factor can lead to diabetes. Talk to your doctor and check for diabetes in those aged 30 years and older.

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