Avoid Heart Disease with 4 Effective Ways

Heart disease is the most sadistic murderer. Every year, tens of millions of people worldwide die from this disease and there are millions of people who are convicted as a new sufferers. Unfortunately, most people do not know that heart disease could be prevented through natural means and dietary adjustments.

Experts from Europe joined in the European Prospective Investigation into Cancer and Nutrition (EPIC) in recent years to study the pattern and nutrient intake in 10 European countries. The researchers also devised a means or strategy in suppressing the risk of cardiovascular disease.
According to researcher and author of Your dietitian Healthy Weight Loss Plan, John Phillip, the 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.

EPIC's 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 proper diabetes management, reduced risk of inflammation and blood pressure can be controlled.
The experts stressed four important factors that one can do to avoid the risk of heart disease:

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

Processed food has now become a staple menu every day. In fact, these foods contain simple carbohydrates that easily processed into glucose and cause blood sugar to rise in a short time. This is the trigger of insulin resistance and cause thickening of the endothelial lining of coronary vessels. It is recommended to gradually reduce the food of the types 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 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 include 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 fatty acid content of Omega-6 and Omega-3 in the diet of 1:1.
Experts also agree that most people in Europe currently consumes food with a ratio of 20:1. As a result, this phenomenon is causing 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 fish oil supplements.

4. Avoid oxidative stress

women workers are very vulnerable to oxidative stress

Akitivitas normal body such as breathing, eating, and moving can generate free radicals that damage the genetic structure and cause bad cholesterol (LDL) oxidized. We can not prevent this process completely. However, we can mute it by eating fresh vegetables, fruits of this type of berries, and certain supplements to suppress the effects of free radicals on the heart and other organs.

Too soon to enter the food into the oil could make the food absorbs excess oil and destroying it.