Effective Ways To Avoid Heart Disease

Heart disease is still one of the most sadistic killer. There are millions of people worldwide die each year from this disease.

According to researcher and expert author of Your Healthy diet Weight Loss Plan, John Phillip, the results of the research shows that heart disease can be formed since the beginning of one's life, and then 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.

A. Reduce foods containing refined carbohydrates, sugar and grains
Processed foods have now become a staple menu every day. In fact, these foods contain simple carbohydrates are easily processed into glucose and cause blood sugar to rise in a short time. This is the trigger of insulin resistance and causes thickening of the endothelial lining of coronary arteries. It is recommended to gradually reduce the food of the type of bread, pasta, rice, sugary foods and all foods made from flour.

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 lead to damage to the vascular system. Instead, avoid the use of vegetable oils for cooking, and limit eating fried foods.

3. Do not forget the Omega-3 fatty acids
Modern diet is almost never include healthy foods that contain Omega-3 fatty acids that actually have been part of human diet for centuries. According to experts, the ideal ratio between the content of Omega-6 fatty acids and Omega-3 in the diet of 1:1.

The experts also agree that most people in Europe today mengasup diet with a ratio of 20:1. As a result, this phenomenon is causing an imbalance and lead to systemic inflammation. Advice from experts, input the types of fish such as tuna, salmon, sardines, nuts and seeds to balance the ratio of your fat intake or by taking fish oil supplements.

4. Avoid oxidative stress
Akitivitas normal body like breathing, eating and moving can produce free radicals that damage the genetic structure and cause the bad cholesterol (LDL) oxidation. We can not prevent this process entirely. However, we can mute it by eating fresh vegetables, buahuan of certain types of berries and supplements to suppress the effects of free radicals in the heart and other organs.