To reduce risk of coronary heart disease, you can do the following things:
Healthy eating
Avoid foods that contain lots of fat or high cholesterol. Seafood contains high cholesterol that can harm the heart. Reduce eating fried foods that contain lots of fat, otherwise the food can be processed by boiling, steaming or baking.
Wherever possible, the food products we eat low-fat or nonfat.Choose milk, cheese, butter or other foods that are low in fat. Fry using olive oil has a little fat so it can be an option if the need to process food by frying.
Apart from avoiding fatty foods, avoid foods with sugar content is also high like soft drinks. Do not consume tertalu many karbohirat, because in the body, carbohydrates are broken down into fat. In contrast, consumption of oats or wheat that can help keep the heart healthy.
Keep your diet is not excessive to avoid obesity, because someone who has a waist circumference greater than 80 cm, greater risk of developing this disease.
Stop smoking
Cigarette smoking is not good for heart health, then immediately stop this practice in order to stay healthy heart.
Avoid Stress
Stress is very difficult to avoid when living in big cities like Jakarta is known for its jams and preoccupations. When a person experiences stress, the body will release the hormone cortisol, which causes the blood vessels become stiff. Hormone norepinephrine to produce the body when suffering from stress, which may increase blood pressure. So, very good if you avoid the stress both in the office or at home.
Hypertension
Problem of hypertension or high blood pressure can also cause heart disease. Hypertension can injure the arterial wall and allows the channel to enter the arteries of LDL cholesterol and increase the accumulation of plaque.
Obesity
Overweight or obese increases the high blood pressure and abnormal fat. Avoiding or treating obesity or obesity is the main way to avoid diabetes. Diabetes accelerates coronary heart disease and increased risk of heart attack.
Exercise regularly
You can do sports activities such as walking, brisk walking, or jogging. Sports activities are competitive and not too much work to strengthen the heart and blood circulation throughout the body.
Consumption of antioxidants
Air pollution, motor vehicle fumes or smoke created the emergence of free radicals in the body. Free radicals can cause ulcers or deposits in blood vessels that can cause blockages. To remove the content of free radicals in the body, there is need for antioxidants that will catch and throw. Antioxidants can be obtained from a variety of fruits and vegetables.
Offspring
One of the parents or siblings have had heart attack before age 60 have a greater risk of suffering from this disease. Therefore, if you have relatives who have had heart attacks, you should be more careful in keeping the diet and lifestyle can support a healthy heart.