Tips on how to get Healthy Heart

Since heart disease is the # 1 cause of death in the United States, it's no wonder health-conscious people want to know how to get a healthy heart.
With our lifestyle contribute to high rates of cardiovascular disease and heart problems in the country, it's time to get serious. Since over 80% of our jobs are sedentary, we do not get enough exercise. By not getting adequate exercise, our blood pressure rises, our bodies become weak.
Worse, most of us do not eat enough heart healthy foods like vegetables and fish.
Both exercise and diet can help reduce inflammation, which is essential for a healthy heart. By reducing your inflammation, you naturally thin the blood so it is your flowing smoothly through your veins, not being hung up on the dangerous plaques.
Movement for a Healthy Heart
Doctors recommend at least 20-30 minutes of aerobic exercise 3-4 times a week for a healthy heart. It can be walking, jogging or raking leaves. However, if you are not accustomed to much exercise, better do it slowly and gradually to him than to go too far right of the gate and hurt yourself.
Start with a walk on a regular basis and work to exercise, which is more intense.
Eat a healthy heart
Your diet is important in your heart health, too. Food of the packages that are high in omega-6 fatty acids. You need some of them to stay healthy, but typical of today's processed foods are made with vegetable oils, which contain large amounts of these fatty acids.
In fact, the typical Western receives 10-30 times more omega-6 to omega-3. Omega-6 fatty acids increase inflammation. While omega-3 to reduce inflammation.
The American Heart Association recommends eating fish 2-3 times a week for your heart. Fishes are full of omega-3 fatty acids, EPA and DPA, that you can not get from other sources.
Of course, as you eat fish is also important. Fried fish does not help your heart with fried foods are to increase inflammation. Thus, the oven or grill your fish for maximum benefits. Studies have shown heart patients who regularly eat fish, reduce the risk of heart attack.
An easy way to get heart healthy
Many cardiologists recommend fish oil supplements to their patients. Some fish oil supplements, rich in essential omega-3 fatty acids, giving your body the nutrients it needs to reduce inflammation and protect your heart.
Thus, the best answer to how to get heart healthy regular exercise and get the omega-3 fish oil!

Stand Tall on This 11th World Osteoporosis Day

Osteoporosis means “porous bone.” Bones that are osteoporotic are less dense and weaker than normal bones. This makes them fragile and easily broken. A person with osteoporosis is most likely to break a bone in the hip, spine or wrist often from a fall, but all the body’s bones may be affected by the disease.
According to WHO osteoporosis as a cause of disability and mortality in people is at fourth place after infectious diseases. Women are four times more likely than men to develop the disease, but men can also suffer from osteoporosis.
There are risk factors for osteoporosis which can’t be changed by the individual. These include age, sex, and family history. Osteoporosis is much more common in older people, especially women over 50. If either of your parents had osteoporosis or a history of broken bones, then you are more likely to develop osteoporosis.
Risk factors for osteoporosis the individual can change include inactive lifestyle, intake of tobacco/alcohol, low calcium and vitamin D intake, and poor sun exposure.
Fractures of the hip and spine are of special concern. These will make you “bend to osteoporosis.” A hip fracture almost always requires hospitalization and a major surgery. It can impair a person's ability to walk unassisted and may cause prolonged or permanent disability or even death. Spinal or vertebral fractures also have serious consequences, including loss of height, severe back pain and deformity.
“Don’t bend to osteoporosis,” prevent it.
Preventing osteoporosis begins with a healthy diet, rich in calcium and vitamin D (dairy products, green leafy vegetables, pulses, grains are good sources of calcium). Sensible sun exposure to aid your body in making vitamin D. Keep one’s weight close to ideal body weight. Coffee and beverages containing caffeine should be taken in moderation.
To “not bent to osteoporosis” one must stand tall and be physically active. Do aerobic exercise (walking, jogging, cycling) for at least 30 minutes three to four times a week. Weight-lifting is good for the bones.
Tobacco and alcohol should preferably be avoided. Talk with the family doctor about bone health is necessary.