12 make you more healthy heart tips

 12 make the heart more healthy tips
Kunming, sports medicine clinics, sports training base for Li Hongbiao
diet, sleep and exercise more ways can make your body more healthy. People should be able to let you what to do The heart is more healthy? depends've heard suggestion sounds too good to believe. Please do not think this article said the proposals is small, but ignore them, these small but steady changes can make your heart healthier . so you get more efficient heart. In fact, some heart disease is preventable. research shows that 90% of women can prevent heart disease. Further, women eat more fruits, vegetables, beans and soy products, whole grains, fish, neutral or low-alcohol beverage drinks, engage in regular exercise to maintain a reasonable weight to maintain health. If women do not smoke can greatly reduce the risk of sudden heart attack about 90 %. we have to do many things to help heart health, such as quitting smoking, eating more fiber, increased exercise. At the same time, is helping the health of the body's other organs. including bone, kidney, lung and skin.
1 to understand the heart of the health index. to establish their own health to help the whole year of baseline health promotion programs, you need to know how to do is to minimize the risk behavior. you know the high-density cholesterol is known as good cholesterol; and Those low-density cholesterol is known as bad cholesterol. Guanzhu triglycerides, total cholesterol,UGG bailey button, blood pressure, body weight, body mass index, make a new program to check and monitor their own health to do so in order to facilitate assessment. < br> 2, goal is to focus on triglycerides
normal serum triglyceride value is: 20 to 110 mg / ml. The goal is 150 mg / ml of the following or less. doctors often discuss good or bad cholesterol. triglyceride is a good test for diabetes and heart disease risk factor index,UGG boots clearance, triglyceride lipid levels is better than the other reactions of life. scale of indicators. reduce the intake of saturated fatty acids beneficial to individuals health. standard level of 30% to 50% by weight of triglyceride or more use of reasonable health.
3, for the heart-healthy, eat nuts. If you eat lunch before lunch six walnut with your heart will be very happy. Why? because walnuts are rich in Omega 3 fatty acids, which can reduce coronary artery inflammation, help the heart function of healthy and functional for long. walnut can make you feel to be filled, is not easy to feel hungry, not easy to eat more , eat two fruits of pistachio can help reduce LDL cholesterol level, if you pay attention to calorie intake, a cup of pistachio fruit is about 700 calories.
4. reducing heart pressure. trying to get you out of a new vicious circle. This is for you and your heart is good! the first 15 minutes of exercise a day, until the increased exercise for an hour a day a week to relieve pressure. pressure stimulation increased blood pressure, increased heart rate, hormone levels in the contingency of modern urban pace of life makes people nervous to be stretched even tighter. You can add your Walkman in some relaxing music to stimulate the part of the pressure, closing the office door 10 minutes to take a deep breath, listen to relaxing music.
5. to the heart of some social support. by maintaining body weight and increase high density lipoprotein levels to promote heart health. and friends to share the joy of movement. access movement benefits is a pleasant thing. looking for a sports partner is very important, because social support can reduce the risk of heart disease and help you maintain a good motive. 60 minutes of daily exercise (can be grouped completed) or even, for 20 minutes of exercise is better than no movement is much better. In fact, the marriage and has a strong social network can help you fight against heart disease, according to the crowd of 15,000 were men and women, the results showed: a spouse people who go to church, go to the club, with a large group of friends and relatives who were compared with Tokgo can significantly lower blood pressure levels
6. volunteer work can help fight heart disease. do not do volunteer and voluntary were compared to people who live together with others for longer. This is indeed a very good explanation of why the volunteers happier. because the volunteers work to reduce isolation and increase community connectivity. to do something to donate your charitable time benefit your health.
7. to find a sincere and effective way to quit smoking.
incidence of smoking is the major cause of heart disease. give up this disgusting habit is easier said than done! If You are smokers, please communicate with your doctor, get a good new physical therapy program, it is indeed a viable option. the need to increase some exciting activities? heart talk about the proposals it! If you quit a years later, your risk of heart disease reduced by half in ten years your risk of heart disease and people who never smoked the risk of heart disease equal opportunity. the world of people more passive smoking. The latest The report said: women are exposed to passive smoking environment, and those who are not exposed to secondhand smoke in the women compared to their risk of heart disease increased by 69%; the risk of stroke was 56%; the risk of peripheral arterial disease 67 %. After reading this article, please tell your friends, quit it! from now on!
8. daily consumption of alcoholic beverages away from the heart disease that
For women, the daily cup alcohol is more appropriate; men two drinks a day more appropriate for alcoholic beverages, which can help reduce the risk of heart disease, alcohol can increase high-density lipoprotein (HDL) levels to help the heart, once again stressed that excessive drinking will not happiness thing! alcohol has some heat, excessive drinking can lead to hypertension, worse things will lead to heart failure, pathological cardiac arrhythmia.
9. weightlifting training your heart strong. weight training can help reduce body the ratio of fat to body weight down to their reasonable weight, and maintain a reasonable weight, aerobic exercise by increasing muscle size and endurance levels, should be the beginning of a two-week non-weight-bearing weight training, ensuring adequate attention to the the attention of the lower extremity muscles. When through the muscle strength training to improve your aerobic level, making your own raise the level of serum high density lipoprotein.
10. Test your waist to monitor heart health. With measuring tape to test the length of waist circumference to monitor heart health. Women in the United States more than 35 inches waistline; male waist circumference more than 45 inches, then this means that you increase your heart disease and Type II diabetes risk factor. what is the best to the abdomen smooth way? with movement; out of fine white sugar on your face and the temptation to increase fiber foods and minimize the waist of the excessive state.
11. less salt to reduce blood pressure.
hypertension The main risk factors for heart disease,UGG boots cheap, reducing salt intake can lower blood pressure levels, making vegetables, with particular attention to salt intake,bailey UGG boots, the need for re-processing of some half-cooked food products to pay attention to the content on the label how much salt Do I need to add salt. 2 grams a day is best restraint to reduce salt intake. when you eat out, we must limit salt intake to keep the work in the consumption of soy sauce or pickled products often result in salt intake exceeded.
12. Note that the heart benefits of sleep per night insomnia
seven hours of sleep than those who have higher blood pressure, higher levels of stress hormone cortisol. it is easier to make redundant arterial wall Health porridge-like substance, in fact, the latest report: insomnia or sleep less than people in other populations with mortality rates twice as high. should try to avoid drinking coffee after noon, before going to bed, do some meditation ceremony activities such as meditation and other stress-free meditation activities conducive to the improvement of sleep quality.