If you suffer from ischemic heart disease then is important to know how to constantly improve your condition or prevent it from getting worse. What is most important is your will and self control in order to reduce the risk factors of ischemia. In other words if want to get any better you shouldn't rely only on your specialist, you should try changing your lifestyle. Here are some advices to lower the risk of ischemic heart disease:
*Diminish your fats: calories came from fat should be on average 30% of your total calories per day. That means less than 60 grams of fat per day.
*Diminish your cholesterol level because that way you prevent the fat from depositing in the walls of coronary arteries.
*Eat a healthy diet and the secret is not to see it as a diet but as a lifestyle.
*Regular exercise makes the heart muscle more strong and efficient,decreases the blood pressure and cholesterol level. The specialists recommend 30 minutes of exercise 2-4 times a week.
*Stop smoking. Studies show that after 3 years of not smoking a smoker has the same risk of heart disease as a nonsmoker. Your doctor may help you to quit smoking by giving you certain medications.
*People with diabetes should control their blood sugar under 7.0.
*Taking an aspirin daily can reduce the risk of heart attack.
Here is a heart-healthy diet:
-For breakfast eat fruits and a whole-grain bread.
-For lunch and dinner have vegetables, pasta salads, beans, soy products, chickpeas, whole grains. All of these aliments help to reduce the cholesterol level.
-As a dessert eat a low-fat yogurt or fruits.
-The foods should be cooked in olive oil or canola oil.
-Eat fish or seafood 1-2 times a week.
-Hazelnuts, pecans, cashews, walnuts, almonds should be eaten in small quantities because even though contain monosaturated fats they are high in fats.
-Garlic also lowers the cholesterol level.
-You can drink alcohol but moderate: two drinks per day for men and one drink per day for women. However people who suffer from liver or kidney disease, or have problems with alcohol or they are taking certain medications shouldn't drink.
