Saturday, April 9, 2011

How to Reduce Risk of Heart Disease

The heart muscle needs oxygen and nutrients to go on with pumping sending rich blood around the body which comes through two coronary arteries. These two arteries are Atheroma where the lining of the artery walls furs up leaving less space to get through, while Thrombosis is the formation of a blood clot which can completely block the artery that supplies the heart muscle with blood and oxygen. If there will be problem or anything affects the flow of blood through these arteries, the heart can not function effectively which leads to Coronary Heart Disease.

Healthier lifestyle is always what the people should know about to reduce the number of people dying from heart disease and stroke. Each year about 435,000 women suffer from heart attack and more than 80,000 are under 65. if we still want to live longer and enjoy life with our family fully, it is good to know how to reduce the risk of heart disease by taking actions to keep a healthy heart.

How to keep a Healthy Heart :

Exercise and move your body. Start with twenty minutes three times a week, then gradually increase to half an hour or more atleast five days a week, and then everyday.
Below are the benefits of regular physical activity :
• The heart can work more slowly and the amount of work it has to do is reduced too.
• The oxygen supply to muscles is improved.
• Blood is less more likely to form clots
• Fat is reduced and replace with muscle
• Exercise keeps using calories and helps to lose weight
• Minimize blood pressure, cholesterol and stress

Healthy Eating. By eating a good variety of balanced foods, it reduces the risk of developing heart disease which comes from certain foods.
• Eat a variety of different foods with the right amount
• Eat plenty of food rich in starch and fibre as well as fruits and vegetables. Oats or oatmeal have been shown to lower cholesterol levels
• Do not have sugary and fatty foods including beefburgers, sausages and pies.
• Drink alcohol moderately

Drink Red wine atleast once a day. Red wine has long been considered for its heart-protecting antioxidants. Grapes, its ingredient, have increased levels of procyanidins, compounds that keep blood vessels healthy.

The power of Yoga. Just sitting on the floor in a comfy position of standing in place breathing deeply for 20 minutes a day can ease feelings of anger, anxiety and depression emotions linked to heart disease. Yoga can help mobility so that more energetic physical activity can be undertaken.

Stop Smoking.  Make your home smoke-free and advise family members not too light up inside not to affect everybody’s health.

Know your family health history. The sooner you learn about their medical history, the earlier you will be able to identify your own generic risk factors and  take steps to ward off serious illness.
Marry your commitment to yourself.  Do something everyday that nourishes your heart and control lifestyle to keep the heart beating freely.