The warning signs usually have a few weeks before the actual heart attack
Severe symptoms of angina or chest level common in heart attack is a sign of one or more blood vessels supplying the heart are blocked. However, when compared to men in women’s symptoms are often atypical. Symptoms that may be mere fatigue, shortness of breath when walking or climbing stairs, nausea, indigestion and back pain. Women often ignore these symptoms because it’s thought by menopause or stress.
1. Diet-style “Mediterranean” will increase your longevity
If regular compliance rich diet of vegetables, fruits, fiber, fish .. that you’ve created for yourself opportunities to reduce disease rates and lower disability from a heart attack brought. Enjoy steamed fish, tomatoes, cucumbers or salad and you believe that you are making yourself healthier and younger!
2. Identification of cardiovascular risk is easier than you think
Usually the cardiovascular risk factors may be yourself or your doctor discovered as hypertension, dyslipidemia, diabetes, smoking, obesity, advanced age> 55, Family history Home cardiovascular disease early, history itself has cardiovascular disease, menopause, …
3. How is called the ideal cholesterol level?
According to the 2011 guidelines of the American Heart Association: In healthy women without heart disease, the LDL cholesterol level is ideal <100mgdL, HDL> 50 mg / dL, triglycerides <150 mg / dL, and non-HDL cholesterol (total cholesterol minus HDL) <130 mg / dL. If you have heart disease or high cardiovascular risk, may have low LDL levels <70 mg / dL and your doctor will advise you to change lifestyle and drug therapy.
4. Oral infection may also influence the risk of heart disease
Regular brushing and flossing should be in the list of things you must do daily. According to the American Association of periodontitis, the lazy brushing and periodontal disease with coronary disease doubled compared with the rest. Bacteria from periodontal infection also goes into the bloodstream and binds to the plaque in heart formation rough blocks infection.
5. Plaque can be reduced
When LDL cholesterol reduces the volume down low can regress atherosclerotic plaque. LDL can be reduced 1 part by diet and exercise, in addition can combine medication in people with heart disease or high cardiovascular risk. So when you walk into the supermarket to look at the label carefully check right to food has trans fats (bad fats can cause embolism later), so go ahead and say no to dish Pork rotation, roasted duck, stew mix cheese, cream, fries, apple pie, …
6. Just eat enough, do not overfeed
Many of us continue to eat even after you feel full, and this leads to overweight and obesity is the largest cardiovascular risk because it promotes multiple other risk factors such as hypertension, diabetes and increased LDL. Stop eating when you are full will help not overweight, your heart healthy and also helps you reduced hip pain, shoulder and knee that obese people often suffer.
7. Make meals more often is eaten outside the home
Simply put, when eating out you can not control the amount of fat, butter, sugar and salt in food for you. Whether you eat somewhere away (at home, in the office or in the store), you remember limiting fatty foods, sugar and salt. For example, instead of before you use 3 teaspoons of sugar in a cup of coffee the morning, now you only use 1 soup spoon or increase share, vegetables and salad at lunch and eat reduced fat in the meat section.
8. Use omega-3 fatty acids
In women with hypercholesterolemia and / or hypertriglyceridemia may eat fish or omega-3 tablets (EPA 1800mg / day) in primary and secondary prevention of cardiovascular disease.
9. Be active and do weight loss anytime, anywhere
Women are advised to lose weight and limit the energy absorbed by the body, keeping the index height / weight <25 kg / m2. When you are sedentary and do not exercise as you did lose many opportunities to do a healthy body, that opportunity is cardiovascular fitness, flexibility, control weight. Lack of exercise is one of the main culprits in the visceral fat accumulation and hurt your heart. Be active whenever possible: you can simply taking the stairs instead of the elevator, parking far away and walking to work, walking around the house after dinner, or maybe cycling fitness bike while watching the news on television, the evening …
10. Spend time physical activity and heart you will be very glad you did!
Time women are advised to exercise with an average effort of 150 minutes / week, heavy exertion 75 minutes / week, or any combination of both. Aerobics can keep at least 10 minutes each day.