PREVENTION OF HEART DISEASE скачать в хорошем качестве

PREVENTION OF HEART DISEASE

We did perhaps the most comprehensive review of the effects of diet and exercise on heart disease ever, and concluded that there really is good evidence that it helps and that it’s doable. Another advantage of focusing on lifestyle: The heart-¬protective effects go beyond cholesterol reduction. You can lower your blood pressure, lose weight, and perhaps reduce inflammation in the arteries, a risk factor increasingly linked to heart attacks and strokes. In fact, our medical experts say that making lifestyle changes can eliminate the need for drugs. 1. Get moving People who exercise regularly have a 30 to 40 percent lower risk of heart disease than those who don’t, the research suggests. Exercise strengthens your heart muscle at the same time that it controls inflammation and helps keep weight, cholesterol, and blood pressure at healthy levels. 2. Eat more plants Vegetables and fruit, whole grains, nuts, and beans have each been linked to a healthier heart. Those foods are high in protective nutrients, such as potassium and fiber, and free of or very low in saturated fat. And those are the same nutrients that are plentiful in the DASH (Dietary Approaches to Stop Hypertension) diet, which was highlighted in the new guidelines and can lower heart-disease risk by 18 percent, research shows. 3. Relax Some research suggests that emotional stress can be almost as bad for your heart as more familiar risk factors, such as high blood pressure. Negative emotions cause the release of hormones that can threaten your heart. People in rocky relationships, for example, are more prone to heart disease. And those with stressful jobs are more likely to have high blood pressure and, if they return to work too soon after a first heart attack, to have a second one. 4. Drink (a little) Moderate drinking can raise a low HDL (good) cholesterol level and reduces the risk of death from heart disease by about 25 percent. It may also help prevent type 2 diabetes and ischemic strokes, the kind caused by blood clots. 5. Quit smoking Smokers are two to four times more likely to develop heart disease than nonsmokers. But once you quit, you can eventually lower your risk to that of someone who has never smoked. Article Credit: http://www.consumerreports.org/cro/20... Subscribe:    / @diseasefact1575