TheWellnessLiving Health Tips

With the age, type II diabetes is more likely to occur when a person is overweight or have high blood pressure (hypertension) and a sedentary lifestyle. If you include in your diet 2-3 times per week, the fish may be our most effective weapon against anemia, depression, cardiovascular, arthritis, neurodegenerative diseases (Parkinson’s). Because of high quality protein and fat it contains, the fish is so healthy and recommended.

Prevents heart disease – While 15-20 years ago, was recommended more freshwater fish, lean meat, now things have changed. Oily ocean fish (salmon, tuna, herring, mackerel) in clean and rich in healthy fats (omega 3 fatty acids). The modern diet, intake of these acids is lacking, and the consequences are the emergence of chronic diseases, type II diabetes, obesity, premature aging, and cancer. Eating fish prevents heart disease, as essential fatty acids may prevent fat deposits on blood vessel walls. Omega 3 fatty acids have anti-inflammatory effect, so fish is a mean to combat rheumatoid arthritis. Frequent consumption of fish prevents heart attacks.

Fish meat is easier to digest than other meats. But depends on the dish. If you want to eat fried fish is recommended to use olive oil, palm oil and rapeseed oil. But the best is boiled or grilled fish. Not to be contaminated with carcinogenic substances contained in wood or coal smoke, the fish will be prepared on the grill with hot air convection.

Fatty fish has a lower calorie content than other meats: herring has 167 calories/100g, mackerel only 83 calories and tuna calories/100g reach up to 160. Regarding cholesterol, salmon contains 50 mg, 80% edible part. Swordfish is one of the most valuable fish in terms of food, edible part is 98%, of which 17 g protein, 35 mg cholesterol, and only 100 calories. Also, fish is also a reliable source of iron, calcium, sodium, potassium, phosphorus, and zinc.

Blood pressure is the force exerted on the arteries by blood circulating through them. Expression of blood pressure is by combining figures for systolic, recorded during heart muscle contraction and diastolic blood pressure, occurring during heart muscle relaxation (eg 130/85 mmHg). Hypertension means the pressure of blood flowing through arteries. Typically, blood is pumped into the arteries of the heart rhythm (the left ventricle), which develops a certain pressure to be able to send blood into the arterial tree all in all organs. Its pumping pressure can be measured and is called systolic pressure. The next moment, the left ventricle relaxes and gets a quantity of blood in the arteries and is maintained, this time a smaller pressure called diastolic pressure. Hypertension usually occurs when blood vessels narrow, which makes blood flow more difficult, thus causing the heart to work more hard. Although the pressure depends on several individual characteristics, data from industrialized countries suggest that blood pressure rises progressively during life. High blood pressure, or hypertension, is defined by a systolic blood pressure of at least 140 mmHg and a diastolic blood pressure of at least 90 mmHg – 140/90 mmHg. Primary hypertension, represents 90-95% of all cases. Secondary hypertension is caused by another specific condition, such as kidney disease, hormone syndromes, certain treatments and pregnancy. We know that are involved in the development of hypertension both genetic, and environmental factors.

Eating healthy and exercising are the most important habits to keep your heart in shape – Your heart health is in direct connection with the food you eat. Diversification of healthy eating following the tips below:

• Choose from the vast range of food products that are based on wheat germ.
• Choose different fruits and vegetables .
• Choose a diet low in saturated fat and cholesterol.
• Choose natural juices and nutritional biscuits to quench your need for sweet.
• If you consume alcoholic beverages, should do it moderately.
• Struggling to achieve an appropriate body weight by height and age you have.
• Do not let one day pass without doing exercise.

If you have problems with high cholesterol or if you’re prone to hypertension is advisable to consult a nutritionist. Prepare a nutritional diet, with a reasonable calorie level. Thus, you will eat healthy, preventing cardiovascular diseases which are prone. Nutritionist will follow your progress, encouraging you to not give up.

Get rid of salt! – You can prevent and control blood pressure, giving up at all salt and sodium-based compounds. Here are some tips on how to gradual eliminate the salt:

Use foods with a small amount of sodium or unsalted like vegetables and cereals.
Cooking “spicy” and not “salty”! Use spicy seasonings, herbs ( dill, parsley, celery, thyme, basil, oregano ), lemon, wine and vinegar. Be creative!

Opt for fresh lean meats and, giving up the canned smoked meat.
Unsubscribe processed meat ( like ham and ribs ) salt foods ( such as olives and pickles ) and spices such as mustard, ketch-up and barbecue sauce. Limit yourself to variants lower in sodium soy sauce. To eliminate the amount of sodium, rinse thoroughly with water the canned food. Salt substitutes are rich in potassium, which can hurt people facing health problems. Before replacing salt, ask the advice from a specialist.

Cardiovascular disease risk factors

The more a person shows several factors, the greater the chances of developing heart disease. The best way to prevent heart attacks is represented by reducing risk factors. Risk that can be controlled and treated:

• High blood pressure (hypertension) disrupts the smooth functioning of the heart, amplifying the state of weakness. Both heart and arteries are prone to strokes. High blood pressure increases the risk of stroke, of atherosclerosis, causing congestive heart failure, atherosclerosis, kidney failure and eye disease. When this pressure is associated with obesity, smoking, cholesterol increases the risk of sudden attack. High blood pressure tends to increase with the age. Men are exposed to greater risks than women. After the age of 55 years men shows similar trends for accelerating blood pressure. Instead, after 75 years, women are more prone to such risks than men. HTA’s are not usually defined by symptoms, is a real silent killer. If you are suspected of hypertension, should pay more attention to your health. Keeping a proper diet, losing weight (when applicable), practicing a sport regularly, avoid salt and following a strict medication from a medical specialist, you can keep blood pressure under control (ie lower blood pressure to normal levels), decreasing the worsening condition health;

• Hypercholesterolemia (high levels of blood cholesterol) – coronary heart disease risk increases as you achieve a high cholesterol. When present and other risk factors such as hypertension and smoking, exposure from cardiovascular disease is even greater. Cholesterol is found only in animal fats. Some herbal oil, often used in cooking, are high in saturated fats. Transfats results by adding hydrogen to vegetable oils are often used in restaurants and fast foods. Fruits and vegetables contain no cholesterol, are therefore recommended in any diet. If you need medicines to lower cholesterol is better to resort to a healthy diet reduce the amount of cholesterol and improve your cardiovascular health;