You
can take steps to prevent heart attack and stroke when you have diabetes.
Lifestyle changes can make a big difference. In people under the age of 75
years, one-quarter of deaths from heart disease and stroke can be prevented.
You need to be proactive for the sake of Your heart health when you have
diabetes.
That's because the risk of stroke and heart attack is doubled
compared to someone who does not have diabetes. Here are six ways to help lower
your risk:
1.
Move
Exercise
strengthens your heart, lower your blood pressure, burning calories, and
improve blood sugar levels and cholesterol levels. At the same time, this
becomes powerful protection. You don't have to join a gym to be active – unless
you want to, of course. Walking briskly for 30 minutes at least 5 days a week
lowers the chances of heart disease and stroke. If 30 minutes seems too long,
start gradually and slowly. The key is to run fast and increasing how long and
how often you move.
Tip:
consider buying a pedometer (step counters). You can use it to find out how
many steps you take in a day. This tool can motivate you to become more active.
2.
Select a fat that is good for the heart
The
type of fat in the foods you eat affect your cholesterol in your bloodstream.
Reduce processed snack foods, sugary foods, fried foods, milk and cheese, solid
fats such as butter, red meat, and fatty foods. They contain saturated fats are
not good for your heart. Otherwise, select unsaturated fats which mainly
derived from plants, such as vegetable oils, nuts, and seeds. They are
considered "good fats" because they can improve your cholesterol
levels, which is good for your heart. Omega-3 fats are also good for a healthy heart. It helps keep your heart
arteries from clogging.
So
try to eat fish that are not fried, at least twice a week. Select healthy fatty
fish such as salmon, albacore tuna, sardines, freshwater fish, mackerel and to
increase the healthy fat omega-3. Soy products, walnuts, flaxseed, and canola
oil is another good source for omega-3.
Tip:
For best heart benefits, removing fat and add good fat at the same time, rather
than a burger or the ribs (which has an unhealthy saturated fat), better consumption of grilled salmon or
trout. Instead of using butter when cooking, use vegetable oil, olive oil, or
canola oil. Instead of adding cheese to Your sandwich, better try adding
avocado.
3.
Fill your plate with whole grain, fruit, and vegetables
Whole
wheat or whole grains, fruits, and vegetables are the most numerous contain
fiber and low in calories. That's what makes the trio became the ideal food if
you want to stay at a healthy weight. A study in 2009 to explain that people
can reduce the risk of heart attack by as much as 81% and the risk of stroke by
as much as 50% if they:
Keep
their weight
Exercise
as much as 3.5 hours or more in a week
Not
smoking
Eat
whole grain, fruit, and vegetables
A
large study in 2011 showed that women who ate a lot of fruits of Sweden, as
well as vegetables that are rich in antioxidants,
were able to reduce the risk of stroke by
as much as 17%. Citrus and vegetables and fruit are orange, red, yellow, and
green are good sources of antioxidants.
Tip:
fill half of Your dinner plate with fruit and vegetables.
4.
Maintain an ideal body weight
Remove
excess weight is not an easy thing. However, a study shows that ideal body
weight will reduce the risk of developing heart attacks and strokes. a powerful
way is to run a healthy lifestyle is to reduce calories and exercising
regularly.
Tip:
don't despair if it takes time to lose weight. Even if your weight has come
down, at least you've done the right thing in order to reduce the risk of heart
disease and stroke by exercising and eating a healthy diet.
5.
Stop smoking
Smoke
is very harmful to the heart, not just to the lungs. Smoking increases the risk
of developing a heart attack until 2-4 times, and twice the risk of developing
a stroke. Quitting smoking is not easy,
but You need to know that a lot of people successfully quit smoking. While this
is more the former smokers than smokers who are still active.
Individual
counseling, group, as well as over the phone, or therapy that focuses on problem-solving, can help smokers who want to
quit.
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