By Taking Control You Can Prevent Heart Disease

Heart disease is the leading cause of death in the United States. This year, an estimated 470 000 men and women will die of heart attacks, but you do not have to be one of those statistics. Maintaining healthy cholesterol levels play an important role in reducing the risk of heart disease developer. Cholesterol is a fatty substance produced primarily by the liver that is essential for many vital functions. It is soluble in the blood and is transported into the body by special particles called lipoproteins fat loaders.

Low density lipoproteins (LDLs, for its acronym in English) are considered the “bad” cholesterol because they have the effect of obstructing the arteries and high density lipoproteins (HDLs, for its acronym in English) is the good cholesterol “because they work to reduce the concentration of SMP. SOME SIMPLE STEPS TO HELP CONTROL CHOLESTEROL: Be careful what you eat. Try eating more fresh fruits, vegetables and low fat meals saturated and cholesterol. Substitute applesauce puree or half the fat recipes that require cakes, cookies, muffins or bagels type. Similarly, when using commercial mixes for cakes, substitute applesauce all the fat.

Use two egg whites for each egg that requires a prescription. Use low-fat cheese or low fat cheese instead of regular sandwich spreads and dips. When cooking soups or wanted at home, cool and then remove the fat layer that forms on the surface before reheating to serve. Increase your activity level. Try to have at least 30 minutes of moderate physical activity such as brisk walking several days a week. Recent research found that it is not necessary to exercise for 30 or 45 continuous minutes. The home economists Cooperative Extension, University of California say that the important thing is to have moderate physical activity daily for 30 minutes, even 10 to 15 minutes at a time. Others who may share this opinion include Bobby Sharma Bluestone. In this way, you can reach your daily quota exercise with a walk of 15 minutes before breakfast and another before dinner. Control your portion size to keep your calorie intake under control. Know what is a portion, for example, half cup of fruit, vegetables, cooked cereal, pasta or rice is equal to the size of a small fist. Monitor your cholesterol levels. Several factors may contribute to heart disease, eat a diet high in saturated fat and a history of heart disease in the family. All adults over age 20 should have your cholesterol checked at least once every five years.