Heart disease is the most sadistic killer. Every year, tens of millions of people worldwide die from the disease and there are millions of people who are convicted as new carriers. Unfortunately, most people do not know that heart disease is preventable through a natural and healthy diet regulation.
The experts from Europe that joined the European Prospective Investigation into Cancer and Nutrition (EPIC) in recent years to the study of patterns and nutrient intake in 10 European countries. The researchers also devised a means or strategy to minimize the risk of cardiovascular disease.
According to researcher and expert author of Your Healthy diet Weight Loss Plan, John Phillip, the results of the research shows that heart disease can form one's early life and later developed into a deadly threat when they grow up. The good news is the risk of heart disease can be controlled and avoided by making simple changes in lifestyle and diet person.
EPIC research published in the journal Archives of Internal Medicine suggests that a change in diet can reduce the risk of heart attack by 81 percent. Through setting the right diet, the risk of inflammation can be reduced and blood pressure under control.
The experts emphasized four important factors that could be done for someone to be able to avoid the risk of heart disease:
1. Reduce foods containing refined carbohydrates, sugars, and grains.
Processed foods have now become a staple menu every day. In fact, these foods contain simple carbohydrates are easily processed into glucose and cause blood sugar to rise in a short time. This is the trigger of insulin resistance and causes thickening of the endothelial lining of coronary arteries. It is recommended to gradually reduce the food of the type of bread, pasta, rice, sugary foods, and all foods made from wheat or corn.
2. Limit the Omega-6 vegetable oils.
Vegetable oil or vegetable oil is relatively stable at room temperature and used in almost all the roasting and processing of food to add flavor and make it more durable. According to experts, excessive consumption of vegetable oils can also trigger the release of chemicals that increase oxidative stress and lead to damage to the vascular system. Should avoid the use of vegetable oils for cooking and limit eating fried foods.
3. Do not forget the Omega-3 fatty acids
Modern diet is almost never include healthy foods that contain Omega-3 fatty acids, which in fact never been part of human diet for centuries. According to experts, the ideal ratio between the content of Omega-6 fatty acids and Omega-3 on the menu 1:1.
Advice from experts, enter the types of fish, like tuna, salmon, and sardines, nuts, and seeds to balance the ratio of your fat intake or by taking fish oil supplements.
4. Avoid oxidative stress
Akitivitas normal body like breathing, eating, and moving can produce free radicals that damage the genetic structure and cause the bad cholesterol (LDL) oxidation. We can not prevent this process entirely. However, we can mute it by eating fresh vegetables, fruits of the kinds of berries, and certain supplements to suppress the effects of free radicals in the heart and other organs.
