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Wednesday, May 18, 2011

4 Effective Ways to Avoid Heart Disease

Wednesday, May 18, 2011
Heart disease is the most deadly disease. Every year, tens millions of people worldwide die from heart disease and there are millions of people convicted as new carriers. Unfortunately, most people don't know that heart disease is preventable through natural ways and healthy diet.

Results of various research shows that heart disease can be formed since the beginning of one's 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 lifestyle and diet person.

the EPIC (European Prospective Investigation into Cancer and Nutrition) Research published in the Archives of Internal Medicine journal said that a change in diet can reduce the risk of heart attack up to 81 percent. By setting the right diet, the risk of inflammation can be reduced and blood pressure under control.

The experts emphasized four important factors that one can do in order to avoid the risk of heart disease:

1. Avoid oxidative stress
Normal activity of the body such as breathing, eating, and moving can generate free radicals that damage the genetic structure and cause bad cholesterol (LDL) oxidation. We can't prevent this process fully. However, we can mute it by eating fresh vegetables, fruits, berries, and certain supplements to reduce the effects of free radicals on heart health and other organs.

2. Reduce foods containing refined carbohydrates, sugar, and grains.
Processed foods have now become the main menu every day. In fact, these foods contain simple carbohydrates that easily processed into glucose, causing blood sugar increase in a short time. This is the trigger of insulin resistance and cause a thickening of the endothelial lining of coronary vessels. It is recommended to gradually reduce your intake of types of bread, pasta, rice, sugary foods, and all foods made from wheat or corn.

3. Limit your intake of omega-6 vegetable oils.
Vegetable oil is relatively stable at room temperature and used in nearly all the roasting and processing of food to add flavor and make it more durable. According to experts, excessive consumption of vegetable oil can also trigger the release of chemicals that increase oxidative stress and trigger damage to the vascular system. So, avoid the use of vegetable oils for cooking and limit eating fried foods.

4. Insert Omega-3 fatty acids in your menu
Modern eating patterns are almost never insert healthy foods that contain Omega-3 fatty acids, which in fact has been part of human diet for centuries. According to experts, the ideal ratio between fatty acid content of Omega-6 and Omega-3 in the menu is 1:1.
The experts also agree that most people in Europe today consume foods with a ratio of 20:1. As a result, this phenomenon causes an imbalance and trigger a systemic inflammation. Advice from the experts, enter the types of fish, like tuna, salmon, and sardines, nuts, and grains to balance the ratio of your fat intake or by taking supplements of fish oil.

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