Cardiac disease attack as men and women, but many women do not understand this message seriously enough and do not care about their health care to protect the heart, doctors say.
It is not necessary to completely change your life, but small steps in the daily habits will give a cumulative positive result. Study the alphabet for a healthy heart.
And as ALGEBRA STRONG HEART
The bad thing is that you have only one risk factor for heart disease, but two or more factors are far worse.More risk factors multiply each other's effects. It's not ideal to have high blood pressure, but if you have hypertension, diabetes and high cholesterol condition you far more seriously, a strain on your cardiovascular system more.
The two risk factors increase the chance of developing heart disease fourfold, and three or more risk factors increases the chance of serious health consequences more than tenfold. Take, therefore, any risk factor of heart disease seriously and take steps to keep them under control.
B as the figures that means life
Do you know what your blood pressure, cholesterol, sugar or hemoglobin level? All the factors leading to heart disease that you can modify through diet, exercise and other changes in lifestyle or keep under control with medication. These risk factors will not disappear if you only looked at numbers on laboratory findings. Consult with your doctor and fix these numbers to change lifestyle or medication
C as CIAO CIGARETTES
Women have a lower risk of heart disease before menopause, because estrogen protects the heart to some degree, but this is not true for women who smoke. Smoking erases the natural protection of estrogen, which is why the women before menopause and exposed as high risk for heart disease as men. Even the risk of exposure to secondhand smoke. Rejection techniques and bad habits are very individual, but use all the available methods of hypnosis, acupuncture or nicotine replacement therapy.
Overweight and obesity not only can raise the risk of heart disease
If D Diet
Although it seems obvious risk factor, experts say that many people are satisfied with their extra weight because they do not realize that being overweight, not just obesity, may increase the risk of heart disease.
People should be more aggressively addressed excess weight, because they are threatening cardiovascular disease, high blood pressure and diabetes, which also increases the risk of heart disease. Consider these three compelling reasons for bringing order into your dietary regime: reduce your portions, move more and take other steps to lose weight.
E as an emotional PULSE IS IMPORTANT
With high cholesterol, smoking and high blood pressure, depression is increasingly recognized as an important Journal of heart disease.
Specifically, depressed people are likely to irregular exercise, healthy eating or taking medications as directed.Also, depression can change the rhythm of the heart and increase blood pressure, platelet reactivity and inflammation, all of which are serious risks. Chronic anxiety, loneliness, anger and uncontrollable stress can have similar effects. If you often go through such a mood, talk to your doctor about treatment options.
G as a HEALTHY LIFE LIMITS
In addition to affecting the overall health situation of constant stress is not good for your heart. People who are under high stress are unlikely to take useful steps, such as quality nutrition or smoking cessation.
Try to set healthy boundaries in your life and delegate responsibility whenever possible. So you'll get valuable time to take care of your body and mind. Ultimately, it may indeed be a matter of life or death.
H as a THANK YOU, BUT NO THANKS hormonal THERAPY
The contraceptive pill is considered safe for women who do not smoke, but hormonal therapy are another story. In fact, in recent years clinical trials have shown that hormonal therapy ineffective when it comes to preventing heart disease. Moreover, they can increase the risk of vessel blockage, stroke and breast cancer. It is believed that hormonal therapy should be given at the lowest possible dose for a short period when to treat symptoms of menopause. If your hot flashes and other menopausal symptoms lead to madness discuss the pros and cons of hormone therapy in your case.
I like EXPLORE THE SPECIAL TESTS
Ask your doctor whether you need to do some special tests. For example, if you have a history of heart disease in the family, and your cholesterol, blood pressure, sugar and weight are within the normal range, your doctor may try with some other testing methods.
You may examine the level of C-reactive protein (which is a marker of inflammation), Lp (a) (type of cholesterol) and proteins that are associated with different types of cholesterol, to check if everything was okay.
J as Are You Eat
When it comes to heart health, it is essential to keep a balanced diet with a number of conceptual rules. Replace saturated fatty acids and cholesterol in healthy Monounsaturated fat. Certain foods rich in omega-3 fatty acids, eat more fruits, vegetables, whole grains, legumes, nonfat milk and low fat dairy products. Make sure your plate is still a portion of protein and two vegetables or fruits of different colors.
K as Navigate MORE
Permanent seating is a major risk factor of heart disease, so try to include the movement in your daily routine.You do not have a gym right away: instead of the elevator climb on foot, walk instead of drive. Any physical activity is much better than nekretanja. Doctors recommend at least 30 minutes of moderate-intensity aerobic exercise five times a week and strength training twice a week. Do you have a body with less fat and more muscle, you've done a great service to his heart.
L as a Limit alcohol intake and SALT
Moderate amounts of alcohol (one drink per day for women) may have a beneficial effect on your heart.However, excessive drinking can weaken the heart muscle, increase triglycerides and blood pressure and lead to weight gain (courtesy of empty calories which abounds in every alcoholic drink). Therefore, reduce the cocktails. Salt also can increase blood pressure, and limit salt intake to 1,500 milligrams a day. Remove the salt shaker off the table and check the amount of sodium content of packaged foods before you buy it. Reduce your intake of refined carbohydrates (white flour) and simple sugars. What is more processed foods, the more you play with the level of insulin, which ultimately may increase the risk of developing type 2 diabetes and heart disease.
Certain foods rich in omega-3 fatty acids, eat more fruits, vegetables, whole grains ...
M as mentally BATTERIES
When you have to juggle between work and family obligations, the most important is to find a technique that reduces stress.
Uncontrolled stress has a direct impact on heart health, cardiologists say, because the constant bombardment of adrenaline raises blood pressure and destabilize plaque in the arteries. Find your way to decompression (yoga or meditation, for example) and regularly use these techniques to remove the effects of stress on your body and spirit. Help and short breaks daily and a good laugh that can fill your mental batteries.
Cook as N LEARN SMART
To lose weight and improve heart health, you might change the way of preparing food. First of all, always remove the fatty portions of meat and skin from poultry before processing. I would rather cook or bake foods instead of frying or roasting. Reduce salt and use herbs, and avoid cooking in butter or margarine.
NJ as Nurture Social contacts
The strong support received by the social contacts can reduce blood pressure and positively affect other cardiovascular functions, according to a study of National University in Ireland. Meanwhile, scientists from the University of Pittsburgh found that high levels of loneliness increases the risk of heart disease in women by 76 percent. Hang out with friends, meet new ones, maintain relations with the people you love and trust. You will have better moods and a healthier heart.
O as a family history
It is not enough to know if someone in your family had a heart attack or died of cardiovascular disease, say doctors.
Make sure there are cases of angina, the introduction of bypass, angioplasty, abdominal aortic aneurysm, for history of any of these conditions increases your risk of cardiovascular disease. Is there any cases in your family, tell your doctor.
O as Omega 3 fatty acids
Omega-3 fatty acids (which are in sardines, tuna, trout, drought, herring, salmon, but the walnuts and flaxseed oil) have powerful anti-inflammatory effects that are good for your heart. They reduce the risk of cardiac arrhythmias, reduce triglycerides and reduce blood pressure and atherosclerosis. Physicians are advised to consume fatty fish at least twice a week. Do you have heart disease or need to lower triglycerides talk to your doctor about taking supplements of omega-3 fatty acids.
P as bisect his food
You can not eat with 40 years as if you had 20, for women the metabolism changes. Reducing portion sizes is one of the easiest ways to eat less and lose weight. For dinner eat a big plate of salad or soup, eat low-calorie foods that take up much space in the stomach (mixed salad or vegetable soup), and will be even easier to consume fewer calories at each meal. Eat only half a bowl cereal topped with fruit for breakfast, half a sandwich instead of the whole. Before the meal, eat slightly spicy salad.
R as RISKS IN REPRODUCTIVE LIFE
You must inform your doctor about the reproductive life because he linked to risk factors. For example, if you have during pregnancy suffered from preeclampsia, a disorder that is characterized by high blood pressure and protein in the urine. It doubled the risk of developing heart disease in the fifties. If you had diabetes during pregnancy, a 50 percent risk for developing type 2 diabetes within ten years, which again increases the risk of heart disease. Your doctor needs to know and for rheumatoid arthritis, lupus and polycystic ovarian syndrome which can affect the heart.
Do you sleep five or less hours a night may increase the risk of heart disease by 45 percent
S as I SLEEP WELL ENOUGH
Do you sleep five or less hours a night may increase the risk of heart disease by 45 percent, according to some research. Lack of sleep leads to higher levels of cortisol, a stress hormone that can damage blood vessels, increase blood pressure and increase the accumulation of abdominal fat.
You also have the chance of developing metabolic syndrome, which is a collection of risk factors of heart disease include abdominal obesity, high triglycerides, low HDL cholesterol, high blood pressure and elevated blood sugar. This syndrome is present among the more than 45 percent of adults between 30 and 54 years who usually sleep less than seven hours a night. Let your dream be a priority, and if you have problems with insomnia, see your doctor.
W as Harmful Fats
Not all fats are the same: when your heart is concerned, there are good and bad fats. Therefore, it is wise to replace saturated fats (from red meat and full fat dairy products) and trans-fats (margarine, crackers and cookies) with healthy Monounsaturated fats (in olive and flaxseed oil, avocados, nuts and seeds) and poly-unsaturated fats ( the blue fish). Limit saturated fat to less than 7 percent of total calories and trans-fat intake to less than 1 percent. Your total fat intake, including good fats should not exceed 30 percent of total calories.
T as STOMACH MUST BE Slim
Excess fat on the belly is a sign of metabolic syndrome, a cocktail of factors that increase the risk of heart disease. This is true even if your weight is normal and body mass index under 25. If this describes you then it is time to work on his waist, reducing stress levels and sleeping seven to nine hours a night in order to balance the hormone levels.
Curb Exercise regularly and carbohydrate intake.
In such Note CAREFULLY SYMPTOMS
As in men, the most common symptom of heart attack in women's pain or discomfort in the chest. No, women are more likely to experience atypical symptoms of heart attack, such as difficulty breathing, nausea and vomiting, pain in the neck, back or jaw, cold sweat. All these symptoms are not always recognized as symptoms of a heart attack. If you feel any of these symptoms, immediately consult a medical emergency service, even if you are not sure that it was a heart attack. If we are talking about the heart attack, every minute of benefits increases the chances of recovery.
V as well as vitamin supplements are overweight
Regardless of all the promises and marketing, antioxidants (vitamins A, C or E) and B-complexes have shown results in preventing cardiovascular disease, say doctors. Mother Nature has done a good job when packaged vitamins in leafy vegetables, fresh fruits and vegetables and whole grains. It is better, the doctors advise, eat healthier than swallowing supplements.
Z for healthy teeth - healthy heart
Oral hygiene can affect your health, since the researchers found a strong link between periodontal and cardiovascular disease, probably as a consequence of the inflammatory process. Women who suffer from periodontal disease have twice the risk of heart attack compared to people without gum problems, according to one study. The solution is to regularly brush your teeth at least twice a day and regularly visits the dentist for inspection and cleaning.
F as LIVE WITHOUT RISK
Discuss with your doctor about risk factors that are most relevant to you due to your health, age and family history, and then follow the strategy of how to best manage risk and improve the situation. Ask your doctor what is your personal risk for heart disease, which exercises you should do with regards to your overall health, you still need to do to prevent heart disease? Regularly check your health, for cholesterol, blood pressure and blood sugar levels can change every ten years, especially after 40 years, and these changes may affect the risk of heart disease.
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