10 secrets of a healthy heart

A healthy lifestyle prevents atherosclerosis, the most common blood vessel disease

With half an hour of fast walking a day and a slight change in diet can do a lot for the health of your blood vessels, which is directly linked with heart health, brain and other organs. Cardiologist. K. Štambuk explains why there is a heart attack or stroke, and gives ten simple recommendations for prevention of vascular disease

Cardiovascular diseases, which cause about 50 percent of deaths in developed countries can be divided into diseases of the blood vessels of the heart, leading to heart attack and vascular disease of the brain, head and neck that can cause stroke, explained Dr. honey. K. Štambuk, internist cardiologist from the Sisters of Mercy University Hospital and assistant professor at the Medical University of Zagreb.

Prevention brings results

In developed countries lately slowly reduces the incidence of cardio-vascular diseases, and for that, says dr.Štambuk, performed meritorious good prevention. And she is either primary or secondary in the primary prevention of a healthy man is recommended not to smoke and eat fatty foods and that is increasingly moving to the disease would not have occurred, and the secondary - after the disease is diagnosed and treated - to comply similar but more stringent guidelines that the disease would not be returned or worsened.

As for the prevention of other healthy people. Štambuk recommended ten simple things that anyone could do for the health of your blood vessels and heart:

Every day, or at least 5 days per week, fast walk for half an hour

Avoid foods high in cholesterol, such as pork and dishes prepared on the grill

Use olive oil and flaxseed

At least three times a week to eat fish because it is rich in omega-3 fatty acids

At least 3 times a day, eat fruits and vegetables

Eat several small meals throughout the day

Do not smoke

Drink alcohol only in manjm quantities (preferably red wine)

Do dosoljavati food (due to pressure control)

Take it all regularly prescribed medication

Generally considered to be the best for a healthy heart Mediterranean diet.

www.zdravosrce.blogspot.com

Useful information about health and healthy diet you can find on:

www.medicineadviser.blogspot.com

www.haelthydiet.blogspot.com

Ten Foods for a Healthy Heart

Heart disease is the leading cause of deaths in the U.S., and kill more people around the world.That's why experts recommend a balanced diet with less saturated fat from red meat, more fish, fiber and fresh fruits and vegetables and less sugar. Lifestyle portal About.com has compiled a list of foods that you consume if you want to have a healthy heart. 

Salmon

Fish is an excellent source of omega-3 fatty acids that protect your heart by reducing inflammation and the risk of blood clots. These acids also maintain your healthy cholesterol levels, and required at least twice a week eating salmon or other oily sea fish like tuna, sardines or herring. You can prepare delicious salmon steaks on the grill with green vegetables and salad, spicy low-calorie lemon juice.

Olive oil

Olive oil reduces risk of heart disease by lowering your LDL cholesterol levels ("bad" cholesterol). When cooking, always use olive oil and salads sure to spice up the oil.

Oats

Oats contain soluble fiber known as beta glucan, which help reduce LDL cholesterol, and keep your digestive system healthy. For breakfast, enjoy a little oatmeal with brown sugar and lots of strawberries and hazelnuts. Cold cereals are also very tasty with ordinary milk, low fat, or soy milk with slices of fresh fruit.

Apples

Apples are rich kercetinom, acting anti-inflammatory and prevents blood clots, and they contain many vitamins and fiber. For a snack, eat an apple with a handful of nuts or almonds, or simply add the apple slices to your salad.

Almonds

Almonds and other nuts contain healthy oils, vitamin E and other substances that will maintain a healthy cholesterol level. Almonds are also a good source of protein and fiber. Handsome as a snack, or as food seasoning.

Red wine

Red wine contains a powerful antioxidant known as resvertrol, which proved to be very beneficial for the heart. Make sure you are drinking red wine in moderation, many studies have proven that it is enough to drink one to two ounces of red wine every day.

Cereals

The grains include corn, rice, wheat, etc., and are rich in vitamins and fiber that contribute to maintaining the health of your heart muscle. You make a tasty and healthy sandwich with two slices of whole bread, 85 grams of turkey breast, lots of tomato and avocado, along with a list of lettuce and a bit of mustard. Also begin to consume wholemeal rather than plain white pasta.

Green leafy vegetables

Green leafy vegetables are rich in folate, which maintains low levels of homocysteine, and vitamin E. It has been shown that regular consumption of these vegetables will help to conserve memory, as we age. It is advisable to use fresh spinach leaves or other green vegetables in your favorite salad.

Tomato

Tomato is rich in vitamins and lycopene, who is known to lower the risk of heart disease. I always add a slice of tomato on your sandwich or salad, and you can make the integral in tomato pasta sauce. The fact is that the tomato sauce and canned sauce skuhanog fresh tomatoes contain more lycopene than is the case with fresh tomatoes.

Soybean

It has been shown that soy protein prevents heart attacks, and that is healthier soy substitute for red meat, because it reduces the intake of saturated fat in your body. For your morning dose of flakes using soy milk or regular start eating tofu.

source: www.zdravosrce.blogspot.com