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Preventing disease disease
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Heart disease and stroke contribute to a quarter of the amount of death in Malaysia and more young people experience it (National Health and Morbiditi Survey III).
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Heart disease or more specifically, cardiovascular disease includes diseases such as angina, heart attack and stroke. This is caused by accumulated fat (or plaque) in the artery in a long term, this process is known as atherosclerosis.
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When the artery becomes too narrow, the red blood cells that are rich with oxygen are not enough to get to the heart and muscle then causes the chest pain very much – this is known as angina.
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Otherwise, if part of the plaque breaks, platelets gather in injured areas and form frozen blood. Finally, frozen blood prevents blood flow into the heart and causes a heart attack. The Frozen blood that prevents blood flow to the brain is called a stroke.
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The risk factor of kardiovasular disease is potentially fatal
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1. Too much weight or obesity
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The risk of heart failure is 34 percent higher for the individuals more weight and 104 percent higher for those who are obese. Those who are heavier or obese are more likely to the risk of other cardiovascular diseases such as cholesterol level and high blood triglycerides, high blood pressure and diabetes.
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2. High blood pressure
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High blood pressure increases burden on heart and blood vessels. A long time high blood pressure will damage the artery wall. Plaque starts to be formed in a damaged area, the artery becomes narrower, blood pressure is increasing and when it breaks, frozen blood is formed and prevents blood flow.
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3. Levels of high blood cholesterol
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LDL (Low-density lipid) or ‘evil’ cholesterol is the main source of the plaque that clog the artery. HDL (High-speed lipid), instead helps prevent cardiovascular disease and related risk factors. Unhealthy eating habits, more weight or obese and an inactive lifestyle is the main factor of contributing to high cholesterol levels. Eating too much food that contains cholesterol or saturated fat is not good. All kinds of food if taken are not good; a healthy diet for the heart (and body) needs to be balanced and rich with a variety of nutrients.
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4. High blood glucose levels
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Adults with diabetes have a risk of two to four times higher than death caused by heart disease compared to those who don’t experience diabetes. Low glucose level and glucose level during disturbed fasting increases the risk of stroke and cardiovascular disease.
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In addition, insulin anxiety are closely related to obesity and people with diabetes often have high blood pressure and recorded unhealthy cholesterol levels. A combination of risk factors involved in improving Alzheimer’s disease among diabetes.
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5. Smoking
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Smoking, like high blood pressure, also damaging your artery wall that leads to the formation of plaque. Chemicals in every cigarette also causes blood to be concentrated and form frozen blood in your artery and lead to cardiovascular disease. Smoking a box of cigarettes a day can double the risk of heart disease.
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Tips to maintain a healthy heart
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Unhealthy eating habits (diet high fat saturated / trans and lack of fiber, excessive salt intake) with less physical activities will increase the risk of cardiovascular disease. Berazamlah to achieve a healthy lifestyle to prevent cardiovascular disease.
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1. Follow Balanced Guidance, simplicity, and diversity
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Eat all the food from a variety of groups in the food pyramids in the size of a simple meal and choose a variety of food from each food group. Limit sugary, oily and salty food that can exacerbate the risk factor of cardiovascular disease.
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2. Eat more fiber
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Fiber helps to control cholesterol levels and glucose in blood, maintain healthy weight and reduce the risk of kardiovasular disease for example obesity. To Get Fiber, add legum, full cereal, fruit and vegetables into your daily diet. Full Grain Food products such as brown rice, oats and full cereal bread are a good source of fiber.
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Food involved also contains vitamins and other minerals. Oats specifically, contains viscous late fiber known as beta-Glucans. It helps reduce the amount of low-Density Cholesterol (LDL) in your blood.
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3. Active moving
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Physical activity especially aerobics exercises, helps to strengthen heart muscle, reduce stress, improve metabolism and Increase Cholesterol Level HDL. Malaysia diet guide suggests 30 minutes of simple intensity exercise, five to six times every week followed by active the all day by making a more active option for example, using stairs compared to elevator, walk away and back from lunch or nearby shops compared to car ride .
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4. Maintain Healthy Body weight
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Maintaining a healthy weight or reducing weight can reduce the risk of cardiovascular disease and factor factor (for example cholesterol level and blood pressure). Determined to achieve the body mass index (BMI) between 18.5-24.9. Size 90 cm (35 inches) or more for men or 80 cm (32 inches) or more for women, linked to problems Health is like type two diabetes, heart disease and high blood pressure.
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5. Do the screening periodically
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Schedule Annual Inspection for your blood pressure, cholesterol level and glucose. Cardiovascular disease can exist without any symptoms or symptoms is not clearly visible. Therefore, knowing if you are at risk of kardiovasular disease through a screening can help doctors advise you about the suitable treatment method.
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6. Reduce stress and rest enough
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Stress can actually increase blood pressure, as well if not enough sleep. Try to get a quality eight hours of sleep, learn to calm your body, mind and soul from time to time.
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7. Quit smoking
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Anyone who smoke a box of cigarettes a day multiplies the risk of heart attack rather than they don’t smoke. Smokers who stop smoking reduces the risk of cardiovascular disease immediately.
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You can prevent and control many risk factor of cardiovascular disease through a healthy lifestyle change then enjoy life happier with loved ones. Changes involved not only protect your heart but also improve overall health.
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#HealthDrZubaidi
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