Sunday, October 23, 2011

7 Tips for healthy living

Everyone wants healthy, and live longer. Therefore, many people looking for information on how to live healthy. Expert cardiologists say, that there is an easy way to achieve longevity. Some of the ways mentioned is claimed to reduce the risk of deadly diseases.

7 tips for healthy living are:

1. Sport
Rarely do sports or other physical activity can reduce life expectancy by 4 years. People who prefer to laze around 2 times greater risk of heart problems and blood vessels, including a deadly stroke. Not only good for the heart and blood vessel health, exercise can also prevent obesity and other diabetes complications. In fact, some research suggests, regular exercise also reduces the risk of some types of cancer.

2. Measure and control cholesterol levels
High cholesterol can cause plaque formation or crust on the walls of the arteries or veins. Plaque is formed could eventually block blood flow thus causing heart attack or stroke if it occurs around the brain. If a family history of cholesterol problems, do blood tests to determine cholesterol levels as often as possible. Optimal levels of bad cholesterol or LDL cholesterol should not exceed 100 mg / dL, the good cholesterol or HDL between 40-60 mg / dL and total cholesterol between 200-239 mg / dL.

3. Live a healthy diet
Understanding diet is not just limiting food intake, but rather intended to regulate diet choice. Healthy food is more advisable in order to live long are vegetables and fruits, because it is rich in vitamins and fiber.

4. Measure and control blood pressure
High blood pressure sometimes causes no symptoms, so-called silent killer because it can increase the risk of stroke by 40 percent and heart attack by 25 percent. In addition, high blood pressure untreated brain damage and also accelerate the trigger or senile dementia. Normal blood pressure for adults is around 120/80 mmHg. Less than that number were classified as low blood pressure or hypotension, whereas if higher is called hypertension or high blood pressure.

5. Maintain ideal body weight
Ideal weight for each is not the same person, depending on how much height. Said to be the ideal weight if it produces the Body Mass Index (BMI) from 18.5 to 22.9 kg/m2 if dihiting by the following formula: BMI = weight (kg): Height squared (m2). Someone said to be overweight or obese if BMI 23-29 kg/m2 and have said to obesity if it has a BMI above 30 kg/m2. Various studies show that obesity can reduce life expectancy of up to 4 years.

6. Avoid or control diabetes if it is already
Diabetes is a disorder of carbohydrate metabolism that makes the body unable to control blood sugar levels. In the long run, this disorder may increase the risk of heart attack, triggering complications in the eye and in men may cause impotence. Blood sugar levels considered normal if the score 70-99 mg / dL, with a record measured after fasting or not eating for 8 hours. Blood glucose levels measured 2 hours after meals is said to normal if it ranges between 70-145 mg / dL, whereas if it ignores the range of normal eating schedule is 70-125 mg / dL.

7. Avoid cigarette
Smoking triggers claimed 90 percent of deaths in patients with lung cancer, 80 percent of deaths in bronchitis and emphysema, and 17 percent of deaths from heart attacks. People who quit smoking, in an instant will have a reduced risk of heart attack and stroke.

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