10 ways to prevent heart disease

10-ways-to-prevent-from-heart-disease

This post will discuss about 10 ways to prevent from heart disease :

1. Walking for 30 minutes every day
   Walking a half hour each day, can lowering the risk of heart attack by about 30 percent.
2. Reduce your blood pressure to reach 115/75
   The best way to do that is exercise regularly, and reduce fat in the abdomen
3. Eat 250gr beans every day.
   Beans will raise HDL and can lowered inflammation. it can also help nourish the heart. it has high levels omega-3, high protein and fiber.
4. Increase HDL up to 50
   The best way to do that is exercise, less alcohol, eating foods with healthy fats, such as olive, canola, Pantothenic acid.
5. Eat 10 tablespoons tomato sauce a week
   Tomato sauce full with potassium which can lowers blood pressure
6. Use dental floss regularly
   Avoid oral disease, prevent inflammation of the arteries, can helps you reduce the chances of heart disease
7. Do not eat saturated oils more than 20 grams every day, and eat trans oil as little as possible.
   Cinnamon roll has 7 grams of saturated fat. Trans oil contained in butter, margarine or foods that are baked in the oven
8. Reduce foods that contain lots of sugar
9. Drink less alcohol
10. Eat at least nine servings of vegetables and fruit every day. Fruit and vegetables contains a lot of fiber. Increase it’s number slowly in 2-6 weeks.