How to Prevent Heart Diseases by Employing the Right Way of Eating.
Clogging and narrowing of the arteries is caused by a buildup kororner substances fats (cholesterol, triglycerides) under
innermost layer (endothelium) of the artery wall. One of the most influential factor against the possibility of accumulation of this fatty substance is a lifestyle, especially diet.
Heart disease is often identified with the disease due to “good life”, ie too many foods containing fat and cholesterol. This is increasingly becoming increasingly membudayanya consumption with meals ready to eat junk food aliases within a decade.
It can not be denied, junk food has become part of lifestyle most people in Indonesia. Look at the various outlets located in shopping malls, always full of visitors with a variety of ages, from among the children into adulthood.
Whereas many junk foods contain sodium, saturated fat and cholesterol. Sodium is part of the salt. If the body contains too much
sodium can increase blood pressure and flow, causing high blood pressure. High blood pressure affects one who can raise heart disease.
Saturated fat harmful for the body because it stimulates the liver to produce more cholesterol, which also plays a role in the emergence of heart disease. Because cholesterol precipitated the long run will inhibit blood flow and oxygen that interfere with the metabolism of heart muscle cells.
Increasing the amount of junk that went into market was creating a new phenomena, that is obese or overweight. This obesity problem is also more prevalent at age children. Obesity is a major risk factor for heart disease.
In obese patients, the heart must work harder to supply blood around the body. Significantly, this may increase the risk of heart disease. With the increasing number of people who suffer from obesity at an early age, it is not impossible if the age of patients with cardiovascular disease were becoming younger.
Cholesterol itself consists of two types, ie High Density Lipoprotein (HDL) is often called good cholesterol and Low Density Lipoprotein (LDL), often called bad cholesterol.
Metabolism and cardiac performance suffers when blood levels of LDL in the body more than the HDL level. It must be remembered, a food that is high cholesterol, among others, egg yolk, brain, liver, lung, colon, crabs and shellfish.
Apply Balanced Diet
The best way to keep the body from heart attacks is to change your lifestyle with a balanced diet. Balanced diet can also be regarded as a balanced diet, ie daily food containing various nutrients in appropriate quantities and quality with the need to live healthy body optimally. Its composition consists of carbohydrates, fats, proteins, vitamins, and minerals.
Functions of nutrients in the body is as an energy source (carbohydrates and fats), builder substances (proteins), especially to grow up and replace damaged cells and a source of regulatory substances (vitamins and minerals).
Food that contain carbohydrates include rice, corn, sago, sweet and processed products. Source of vegetable protein may be obtained from tempeh, tofu, legumes, whereas animal protein from meat, eggs, chicken and fish. While the source of regulatory substances obtained from vegetable and fruits.
Completeness of nutrients and nutrient intake is a necessity, to keep good menajaga metabolism. While the number and the number
the food you eat depends on age, gender and daily activities.
At least, this concept of a balanced diet should start from now to avoid any foods that can raise levels of fats and cholesterol in the body
To avoid the accumulation of fat in blood vessels, one needs to avoid saturated fats like beef tallow, mutton, and fried foods bersanatan because it can increase blood cholesterol levels.
Monounsaturated fats, which have little effect on increasing blood cholesterol levels, contained in olive oil, cottonseed oil, sesame oil and palm oil. While the polyunsaturated fats, which influence the reduction of blood cholesterol levels found in corn oil, soybean oil, peanut oil, sunflower oil and fish oil.
Remember to never use cooking oil or cooking oil that is used multiple times, because unsaturated fatty acids changed into trans fatty acids can increase LDL lipoprotein and lower HDL lipoprotein.
Consumption of legumes such as soybean, fish and sunflower seeds contain omega-3 fatty acids (lenoleat) and omega 6 (linoleic) should be improved. So also with vegetables, fruit, corn, potatoes that contain fiber. Fiber in fruits could effectively decrease LDL cholesterol levels.
Some of the foods mentioned above also contains vitamins C and E that can prevent heart disease. Vitamin C plays a role in the formation of collagen and
is a positive factor for preventing coronary heart disease. Vitamin C deficiency causes kerusalan artery so that the composition of cells can be filled with cholesterol and causes atherosclerosis or calcification process and the accumulation of cholesterol in the blood vessel elements.
While vitamin E is an antioxidant which acts to prevent the occurrence of oxidation processes in the body, in which LDL cholesterol can clog arteries penetrate the walls of blood vessels after undergoing oxidation. Vitamin E can be found in vegetable oils (soybean oil, corn oil and sunflower seed oil), nuts, seeds and grains.
Thanks to Agan Wuryanano for his article. Visit his site at: http://www.wuryanano.com
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