Definition of cataracts and their causes

Anyone can experience cataracts, as the biggest risk factor is age. Eye cataracts can make it difficult for you to interact with others because it is difficult for you to read their facial expressions.

What’s more, cataract-induced dust can make it difficult to read or drive a car, especially at night.

What causes cataracts?

Most of the causes of cataracts are due to the aging process which causes the lens to change to become cloudy or hazy. But you don’t have to be an old man to get cataracts.

You can even start developing cataracts in your 40-50s. But in middle age, most cataracts are mild and do not really affect how you look. It is only after your 60s that cataracts cause serious vision problems.

Several other factors may play a role in your risk of developing cataracts:

  • History of eye inflammation, such as glaucoma
  • History of eye injury
  • Diabetes. People with diabetes are at greater risk for developing cataracts
  • Medicine. Certain drugs are known to increase the risk of cataracts, such as corticosteroids, chlorpromazine, and other phenothiazine drugs.
  • UV radiation. Studies show increased chances of cataract formation by exposure to long-term exposure to bright sunlight
  • Drinking habits. Several studies have shown an increased risk of cataracts in people taking alcohol at higher doses, than those who drink less or have never consumed alcohol at all.
  • Malnutrition. Although the findings have not been confirmed. Studies show that the association between the risk of having cataracts and low antioxidant levels in the body (for example, vitamins C and E, and carotenoids).

Cataract eyes rarely appear at birth or in childhood, although these visual disturbances can be inherited or develop due to infection in pregnant women, such as rubella.

 

How does the condition of cataract apply?

The cataract appeared in the lens, a transparent crystal structure behind the pupil. This one-eye structure works like a camera lens by focusing light on the retina behind the eyes, where the image is recorded. The lens also adjusts the focus of the eye, allowing us to see things clearly near and far.

The lens is made of water and protein. These proteins are arranged in such a way as to make clear colored lenses to allow light to pass through. But as we get older, some proteins freeze and begin to form cloudy clouds that cover the lens. This prevents light from entering the eyes and also reduces the sharpness of the image we see. Over time, protein fog can develop to cover most of the lens, giving us blurred or blurred vision. This is a cataract.

Cataracts usually take years to grow. As cataracts get worse, cataracts can affect the color we see. This makes the objects we see a little brown to yellow. Cataracts often affect both eyes, but rarely with the same severity.

 

The characteristics and symptoms of cataracts

People with cataracts may have the following symptoms:

  • Blurred vision or fog
  • Vision can be affected by small spots
  • Blurred vision in only a few areas of sight
  • Vision declines when the lighting goes low
  • Vision diminishes when you are in a room with very bright lights, or dazzling
  • The color intensity is fading/dimming
  • Always replace prescription glasses or contact lenses. In the end, the mirror no longer works
  • Very rarely, people see halo (white ring) around bright objects, such as car lights or street lights or, they can have multiple eyes in one eye.

Avoid eye cataracts

There are no treatments to prevent or delay the development of cataracts. In the case of age-related cataracts, changes in vision can be very gradual.

Some people may not be aware of visual changes. However, when cataracts worsen, symptoms improve.

But some lifestyle changes can help you slow down the process or even prevent it altogether. For example:

1. Wear sunglasses when the weather is hot

Wearing sunglasses and a hat tightly to block ultraviolet sunlight can help to slow down cataracts. If you smoke, stop now.

2. Limit carbohydrate intake

Reducing the risk of cataracts can be done by limiting the intake of carbohydrates. A study published in Ophthalmology of Visual Research & Science found that people who eat a lot of carbohydrates are three times the risk of cataracts than those who eat less.

3. Drink tea

Green or black tea can save our eyesight. A study in the Journal of Agricultural and Food Chemistry found that green and black tea can inhibit the development of diabetes-related cataracts.

4. Increase your vitamin C intake

Increased vitamin C intake is associated with cataract reduction. A study published in the Journal of Nutrition found that high levels of vitamin C reduced cataract risk by 64 percent.

Other nutrients, such as lutein and zeaxanthin, vitamin E and zinc, are also known to reduce the risk of several eye diseases, including cataracts. Researchers also recommend that you multiply green leafy vegetables, fruits, and other foods with antioxidants.

Meanwhile, high lycopene intake, a natural chemical that produces fruits and vegetables in red, was associated with an increased risk of cataract by 46 percent.

What cosmetics can you find in cosmetics stores

What cosmetics can you find in cosmetics stores

Are you interested in buying cosmetics and new cosmetics? If so, your first thought is to shop at a local cosmetics shop. This makes more sense, but you should consider spending time deciding what you want or what you want to buy. This will reduce the likelihood that you will spend more than you want or want to spend.

When compiling a list of cosmetics or cosmetics, you must first look at some of the products sold in cosmetics stores. If you are a shopaholic, you might have an idea of what products will be sold in cosmetics stores, but if not, you should take the time to get acquainted with these items.

Before you look at some of the products sold in beauty salons, it must be remembered that not all cosmetics shops are the same. There are a number of cosmetic supply stores out there that are available for anyone of any gender and age. On the other hand, there are cosmetic shops for certain groups, such as African-American women. The type of store that you are interested in buying will greatly change the type of cosmetics that will be sold.

There might be differences, but one of the best-selling in cosmetics stores is makeup. Makeup is an important part of cosmetics, so it often hides common skin problems. Makeup is available in various forms. You can find liquid foundations, lipsticks, lipsticks, lipsticks, mascara, eye protection, eye shadows at cosmetics stores and more.

Besides makeup, the most popular cosmetics are cosmetics. Skincare products are often defined as cosmetics that are used to improve the appearance and health of human skin. Normal skincare products include lotions, anti-aging creams, and stretch marks. Of all cosmetics, skincare products are usually the most expensive, but the cost is very dependent on the brand.

Haircare products

Haircare products are another item that you almost always find in cosmetics stores. Haircare products are very popular because not everyone gets makeup but they also take care of their hair. Haircare products can include simple things like shampoo, conditioner, and hairdryer, but hair dyes, highlighting equipment, hairstyles, and others can be found in many cosmetics stores.

Nail care products are sold in many cosmetics stores. It is important to remember that not all cosmetic stores have the same product for all types of nail care. What is it, you have to choose the nail polish, nail polish and other nail care products.

The cosmetics listed above are just a few things that have to be sold at cosmetics stores. In addition to your local cosmetics shop, look for some of the cosmetics listed above. If you decide to run a local shop, you might want to find out if there is something you want or need in a beauty salon. This will save a lot of time and unnecessary travel.

Benefits of Traditional Aromatherapy Treatments

Aroma-based care is a comprehensive and conventional treatment plan that has been proven for some time. This is taken without hesitation by using Essential Oils in a carrier oil mixture to help patients with almost any disease.

It can offer to relax individuals from stress and anxiety of mind and body. When Essential Oils are wrapped in a carrier oil and applied to the patient’s body through the backbone method, it provides improper care for the patient’s mind and body.

Therefore, to bring scents based on passionate treatment and to turn speculation into the real and exact world, this application is very important. Because of this, some information about rubbing your back is also basic.

What is Sort?

Back rub is to contact the body with the aim of reducing torture. The most important thing to remember when giving a back seat is to give you the opportunity to be your guide. You must have the hope of freeing the patient’s body from stress, stress, and suffering.

Therefore, massage must be given a role and trust. Your body and mind must be free from tension and stress while providing other side effects that you can imagine can send stress and anxiety to the recipient’s body. To deal with generally vibrant and physical problems, a normal withdrawal session is very important that can bring emotional and physical changes to the personality and body.

It is said that the charm of the back roll is a blessing on the grounds that the ability to give mystic back rubs without preparation is a blessing and that some people were brought into the world with this blessing.

However, individuals who are not brought into the world with this blessing can develop their abilities and competencies with competitiveness in such a way that rubbing can be an important part of life.

How can people recognize the charm of a newborn?

When someone burns their craft and wants to help someone feel better. Set aside your self-esteem and align with what the recipient’s body says.

Give your impulses an opportunity to direct your hands as you fill your prayers and let your sympathy flow from you to the recipient.

When you work with an instinctual premise, you naturally come into contact with mysterious powers that allow you to detect things that usually lose your attention.

An individual who offers racing to others must deal with the following because he must be free from any pressure and pressure. He shouldn’t have an illness.

At the same time that the intention that the individual who offers to rub to others suffers from cold chickens, there is an imaginable result that he will transfer his own problems to the collecting body and the recipient will be iller. Physically and rationally healthy individuals may be able to provide proper back rubs if they realize the benefits of a back pillow.

Sleeping time Babies, during the day

Infant’s Naptime

Sleeping time Babies, On the off chance that your infant isn’t snoozing admirably during her initial not many long stretches of life, you might need to attempt to decrease the time she is wakeful by 15-minute augmentations. In the event that she is getting overstimulated, at that point she will battle rest and be hard to get the opportunity to rest. The best approach to counteract this is to watch her “drowsy” signals to ensure that you put her down when she is starting to get tired.

A few guardians accept that giving their kid a chance to cry will hurt the person in question. Fifteen or twenty minutes of crying won’t hurt your kid physically or rationally. Children will figure out how to self-alleviate and nod off without anyone else, yet just in the event that you let her. It is significant that infants figure out how to nod off without anyone else so they can self-alleviate on the off chance that they alert in the night. Else, you may have a youngster that won’t stay asleep for the entire evening for a considerable length of time.

Standard rest designs are intermeshed with normal eating designs, so let us take a gander at the phases of a child’s life:

* Newborn: Your infant will rest somewhere in the range of 16 to 20 hours every day, including the snoozes that he takes between feedings. At the point when your child has been bolstered, given him a chance to remain wakeful for a brief span and afterward put him down before he becomes overstimulated.

* Two months: At two months and more seasoned, your kid ought to be permitted to attempt to self-mitigate during their naptimes and sleep time. Crying is ordinary when you put your infant down, however it is alright. On the off chance that he weeps for longer than 10-15 minutes, at that point go in and beware of him. Try not to get him up, yet pat his base or delicately rub his back until he quiets down.

* 3-6 months: At around 3-6 months, your infant will quit taking one of his snoozes. For the most part, it is the third snooze or late evening rest that they don’t require to such an extent. He might be somewhat fastidious and might need to take a little snooze, yet you have to attempt to keep him up on the off chance that you need him to hit the sack at a good time and rest adequately as the night progressed.

* 16+ months: When your youngster is between 16-20 months, they typically quit taking the morning rest for a more drawn out snooze in the evenings. Infants this age for the most part rest between 10-12 hours every night and take a 2-3 hour evening rest.

Standard procedures about Naps

1. You choose when the rest starts and finishes, not the child.

2. At the point when your infant is more established than 4 months old, she will wake up crying on the off chance that she hasn’t rested enough. She may have a filthy diaper, be in a place that isn’t happy, or cold/hot. Fix the issue and urge her to return to rest. Infants that have enough rest wake up glad, talking, and feeling great.

How To Maintain eye health, 7 ways

Maintain Eye Health

The eye is one of the most important sense organs for humans. Maintaining eye health can prevent you from the risk of eye disease and loss of vision. Here are some things you can do to maintain eye health.

Routine Eye Examination

Everyone, from childhood to old age, is recommended to have their eyes checked by an eye specialist at least once every 2 years. Regular eye checks can detect eye problems early due to certain diseases, such as diabetes and high blood pressure.

Adults over 40 are advised to have their eyes checked once a year. It is useful in preventing age-related eye diseases, such as macular degeneration, glaucoma, and cataracts.

While children need to be checked, at least every two years, to detect vision problems that may affect their learning ability. Children do not need to read to do eye checks.

Also, know the history of eye health in the family. Why not? Because many diseases or genetic problems are inherited from parents to children. With a doctor’s eye check, various eye diseases and symptoms can be detected early. The treatment is certainly easier.

Eat nutritious food

Research shows that healthy foods containing various nutrients, such as vitamins A, C and E, zinc, lutein, selenium, and omega-3 fatty acids, can help with age-related eye problems, such as cataracts and macular degeneration. A variety of nutrients can be found by eating green leafy vegetables, salmon, tuna, eggs, nuts, and oranges.

Don’t See Too Long Electronic Screen

Staring at the computer screen or smartphone for too long can cause eyes. Symptoms may include headaches, neck pain, shoulder and back pain, dry and tense eyes, difficulty in focusing on long distances, and blurred vision.

If you work at a computer all day, every 20 minutes turns your eyes 6 meters for 20 seconds, to reduce eye strain. Or you can also rest for 15 minutes every 2 hours. If your eyes feel dry, they often blink.

Wearing sunglasses

Not only does the skin have to be protected from the harmful effects of ultraviolet rays, the eyes need to. Eyes that are too exposed to ultraviolet light can have cataracts, macular degeneration, burning cornea, and even eye cancer. Therefore, wear sunglasses that can block UVA and UVB rays, and wear hats during the day.

Do not smoke

Smoking can increase the risk of cataracts, macular degeneration, and damage to the optic nerve which can lead to blindness and damage to the retina. Smoking can also cause plaque buildup in the bloodstream and weaken the arteries, increasing the risk of heart attacks.

Remove old makeup

In liquid eye creams or creams, bacteria can grow easily. Remove and replace your makeup after 3 months of use. Always remember not to borrow and lend your makeup to and from others. And make sure you wash your face thoroughly before and after applying makeup. If you have eye irritation or infection while wearing makeup, remove makeup and consult a doctor immediately.

Routine Sports

Research has shown that exercise can reduce the risk of vision loss due to high blood pressure, diabetes, and high cholesterol.

How to maintain eye health is also possible without ignoring various eye problems. If you feel sand in your eyes, rinse with clean water. If your eyes feel itchy or look red, treat them with drops or compresses.

Immediately consult an eye specialist if your eye complaint persists, or if your eyes are sore, swollen, sensitive to light, such as black spots that float when looking, or if you have vision problems.

Fit Room

Welcome and congratulations on taking charge of your health. I salute you!

Your transformation has just begun. I am proud and excited for you!?

SO YOU MAY ASK, WHY AM I NOT LOSING WEIGHT? WHY AM I NOT LOSING THE TUMMY?

1. Long are the days when people would work out at the gym or do home exercises blindly without a program or plan to guide their eating and fitness habits and address underlying reasons why with some people, weight loss is difficult, for example, SLOW METABOLISM. Ever seen people who eat so much but hardly gain weight and others who eat little or moderate but gain weight too quickly? That’s differences in metabolism. You can spend so much money and time trying to lose weight but never reach anywhere without a metabolism boost like what is offered by our program.

2. Another BIG REASON is that you are not cleansing. Important fact is: Without GETTING RID OF ACCUMULATED WASTES AND TOXINS from your body, the likelihood of you reaching your ultimate weight loss goals and maintaining, is so low. WHY? THIS IS WHAT HAPPENS:- With the accumulated wastes and toxins stored in our bodies, we embark on losing weight. We lose some kgs and our frame reduces but toxins remain, increasing toxic density resulting in rebounding as toxic overload triggers the body’s need to create fat. Weight is therefore regained but after cleansing like you will with our program, the weight is kept off as illustrated below.

3. Do you have a BIG APPETITE or you’ve got CRAVINGS you can’t control? program does not ignore that we all have our cravings and might be unable to say “no” to the urges of eating the wrong food. It is for this reason that the program has incorporated the Garcinia Cambogia fruit in soft gel form to help suppress too much appetite naturally and keep cravings under control.

4. Do you wonder about the SAGGING SKIN after losing weight? did you at one point LOSE WEIGHT then it all CAME BACK AGAIN? This is why:-As you do exercises, fat is burnt, right? What replaces it? If nothing does, you are susceptible to weight gain. But if you have adequate, quality protein that is readily available to cells like is the case in this program, as you lose fat, since protein is the building block of tissue including muscle, when you work out, the protein helps the body build lean muscle to replace fat being lost and maintains the existing muscle tissue. So you find that your tummy or body is toned and locked in with lean muscle as you lose the fat and thus you can easily keep off the weight without sagging skin.

You will also notice that with our program you start by losing mostly tummy fat, love handles mostly on ladies and arm fat before anything else. These are the first to go! So you lose weight proportionally and can maintain it long after the fit program is over. Isn’t that FANTASTIC ?!

Now you must be asking. WHERE DO I START?! HERE YOU GO! ???

PRESENTING THE CLEAN 9 PROGRAMME!

What is clean9?

Clean9 (C9) is a 9-day cleansing phase which is part of the Fit program from Forever Living Products (USA) which has been here since 1978 giving amazing, highly effective and internationally used health beauty and wellness solutions in over 158 countries worldwide. We give 100% guarantee to our clients as our products speak for themselves with highly recognized international certifications such as International Aloe Science Council Seal, Kosher, Halal and Islamic Seals along with local approval from KEBS. Quality and safety you can count on as illustrated below!

Clean9 is the first crucial phase of our Fit program and corrects all reasons you have not been seeing results. It’s not a diet, a phase or a fad that comes and goes. This is a lifestyle program. Clean9 helps you get rid of stored wastes and toxins with added benefits of losing inches off the stubborn tummy area, love handles, arms, and thighs. It works within 9 days and won’t need to continue if you are just looking out to cleanse and lose a few inches.

EXPECTED RESULTS OF CLEAN9 ARE:- a loss of between 3 to 6 kgs and 2 to 4 inches around the waistline within those 9 days. If you need to lose more, you’ll need the continuation pack called FIT 1 for 30 days or FIT 15 (F15) which is half of FIT 1 lasts for 15 days.

30 minutes of light exercises (home or at the gym) and a healthy diet are at the core of this program. To be able to CLEANSE your system thoroughly and KICK START YOUR METABOLISM, clean9 is made up of strictly natural and organic products from plant sources, which include:-

  • AlOE VERA GEL:- A drink that thoroughly cleanses your system. This is from the Aloe Barbadensis Miller species. The best and most potent species of Aloe Vera. Aloe Vera is known all over the world for its powerful cleansing properties.
  • GLUTEN-FREE WATER SOLUBLE FIBRE:- to clean out sludge from your gut and help you feel full throughout the program.
  • GARCINIA:- from the garcinia Cambogia fruit to prevent conversion of excess starch to fats and helps in burning fat cells. its also known for its amazing property of suppressing appetite.
  • THERM:- a combination of vitamins and botanical extracts to boost metabolism. Slow metabolism is one of the major causes of being overweight as mentioned earlier. When you take therm, after eating, whatever the body needs for energy is taken and the rest instead of being converted to fats, it’s converted to energy. It, therefore, boosts energy levels.
  • ULTRA-LITE SOY PROTEIN SHAKE:- to maintain the assets(muscle tissue) you like on your body…so that when you work out you only lose fat on tummy, love handles and arm fat. Areas of fat you didn’t have as a young girl or boy. Those are the first to go!

NOTE: – You can exercise all year round and spend so much at the gym..but never lose as much as you want to because with waste and toxins in your body it’s difficult to lose weight. Or if you lose it. it’s easy for it to come all back without a program to cleanse, tame your eating habits, help you enjoy fitness activities to make it part of your routine and ensure your body is toned with lean muscle not to attract weight easily in the future.

6 SURE REASONS WHY CLEAN9 IS FOR YOU:

1. If you want to get rid of excess belly fat, love handles, excess fat around the arms and thighs.

2. If you are tired of home exercises or using the gym to get rid of excess belly fat or weight and its not working for you.

3. If you have lots of dresses or other fabulous clothes you like but have abandoned in your wardrobe just because you no longer fit into them anymore and have resorted to wearing clothes you don’t like.

4. If your colleagues at work, your family, friend or neighbor had in one time or the other joked or made comments on your chubby belly or weight and you want this to end.

5. If you are very busy and work long hours. You have no time for long gym sessions and are looking for a simple but effective program with real results.

6. If you just want to feel healthier, lighter, more energized and more youthful with smooth glowing skin!

The pack comes with a GUIDEBOOK, but further support throughout the program from start to finish is guaranteed!

I am looking forward to getting you started and see you celebrate amazing results like my clients are. Some actively and happily recommending their family and friends too.

Health is so fragile. While you still have it, make it a priority. Hypertension and type 2 diabetes go so hand in hand with excess weight especially upper body weight regardless of age! And who wants medication and needles for life?

How to maintain ear health, easily

Some precise steps need to be done regularly in maintaining ear health. Anything?

Clean the ears properly

Anatomy of the ear consists of three main parts, namely the inside, middle, and outside. All of these parts have their functions so that you can hear well. When cleaning the ears, it’s good to clean the outside or just the auricle. The reason is, the ear can clean itself. The existence of fine hairs and its angular shape can keep the ear from entering excess dirt.

Avoid Cotton Bud

One habit that is often done is to clean the ears using a cotton bud. Unfortunately, this activity is not good to do. Because, cleaning the ears with a cotton bud can make ear wax pushed into the inside of the ear, thus making it deeper and deeper. Therefore, you only need to clean the ears only.

Avoid ears from loud noises

To maintain ear health, avoid ears from loud noises in the long run. Because, too long in a noisy environment can affect hearing, including making hearing reduced until it becomes deaf. If you are forced to be in a noisy environment, such as working in a factory, you are advised to wear ear protectors.

Avoid the use of earphones

Loud sounds not only come from the surrounding environment, but also on the use of earphones. Music listening activity on this hearing aid has become a trend, however, the use of earphones can cause interference with the ear. To stay safe, it’s a good idea to use earphones for no more than an hour. Do not forget to adjust the volume so that it is not too loud and hurt the ear.

Keep the ears dry

Excessive humidity in the ear can cause bacteria to enter the ear canal. This situation can unconsciously trigger infection and irritation of the ear. Therefore, always keep the ear so that the condition remains dry. If you like swimming, you should use earplugs to prevent water from getting into your ears.

Routinely see a doctor

In addition to checking the health of the body, you also need to regularly check ear health. The reason is, the older a person is, the more susceptible he is to hearing loss.

Healthy living room temperature

The best room temperature for your living room

maybe you are confused looking for reference articles about room temperature, here I will give a little experience about various room temperatures that I have felt while in Indonesia.

Sometimes you spend a lot of time in your living room wearing everyday clothes or pajamas to watch TV at night. Most people find ideal temperatures in living rooms between 19 and 22 degrees. Others believe that ‘the warmer is better’, of course, given that each level will also be seen on the bill. It’s best not to heat it to more than 20 or 21 degrees.

preheat your living room with a designer radiator. Not only are they powerful and efficient, they also add aesthetic value to your interior.

Your bathroom air conditioner optimally.

A cold bathroom is the worst nightmare for everyone. The ideal temperature during use is around 23 degrees, the best temperature is achieved by underfloor heating combined with a practical towel radiator.

The bedroom could be a bit cooler.

We went from the hottest room to the coolest room: the bedroom. You will actually enjoy the best night’s rest if the temperature is not higher than 20 degrees. Thermometers can even be as low as 15 or 16 degrees.

What if you are not home?

The ideal room temperature when you are not at home depends on how long you will be gone.

What is the Best and Healthy Room Temperature for Your Family?

During the day, while you are working and school children, heating must be rested, so that the temperature drops no more than a few degrees.

If you travel for several weeks and turn off heating completely, the temperature will drop dramatically. It can cause problems with moisture. During your absence, it is better to set the thermostat to a moderate temperature, such as 14 degrees.

So set the thermostat to a certain minimum temperature during your vacation. The day before you return, you can gradually increase the temperature of the room again with the help of a digital thermostat.

This article can help to comfort the temperature of the hotel, office or other public places.

 

(standard room temperature)

How to Maintain Heart Health Easily

The heart is an organ that works nonstop. The heart plays an important role in pumping blood throughout the body to support survival. Therefore, it is appropriate for heart health to be maintained in order to avoid various diseases that can damage it.

Maintaining heart health can be done with a few simple steps, such as living a healthy lifestyle and eating patterns. Maybe you have also often heard doctors recommend routine exercise, maintain ideal body weight, and not smoke. This is because some of these steps are the most effective method for maintaining heart health.

How to Maintain Heart Health

Here are some lifestyle choices so that heart health is maintained:

1. Stop smoking.

Smokers have a much higher risk for coronary heart disease. Not only smokers themselves, people around them who inhale cigarette smoke (passive smokers) are also more at risk of developing the disease.

This is because toxic substances in cigarettes can damage the heart’s blood vessels, so that over time the blood flow to the heart becomes disturbed. As a result, heart function also becomes disrupted due to lack of oxygen and nutrients.

2. Doing physical activity (sports) regularly.

Being physically active or exercising regularly can reduce the risk of heart disease. Take the time to exercise about 30 minutes every day, because the benefits are very good for heart health. These sport choices can be walking, jogging, swimming, or just going up and down stairs.

3. Eating fish.

eating foods that contain fatty acids like omega3 can help prevent heart disease. Fish is a food that contains lots of Omega-3 fatty acids.

You can choose fish, sardines, tuna or salmon. We recommend the consumption of this type of fish twice a week regularly to meet the needs of the body with omega-3 fatty acids.

4. Consume more fiber

A diet rich in fiber can reduce levels of bad cholesterol (LDL) which can increase the risk of heart disease. Fiber can be obtained by consuming fruits, vegetables, whole grains, nuts, and cereals. Fill your fiber needs as much as 3 grams per day.

It should be noted that consumption of fibrous foods must be done in stages. Better not to eat vegetables in large quantities at once, because it can cause flatulence. When consuming fiber, drink more water to facilitate digestion.

5. Reducing consumption of saturated fat.

Consuming too much saturated fat and trans fat can increase cholesterol in the blood. Cholesterol that accumulates has the potential to clog heart arteries.
Therefore, limit consumption of saturated fat. This type of fat is found in red meat, chicken skin, processed foods, fried foods, margarine, and fat-rich dairy products.

6. Maintain blood pressure.

High blood pressure can cause rupture of blood vessels. If this happens to the blood vessels of important organs, such as the heart and brain, it can be fatal.
Regular exercise, reducing salt intake, and limiting alcoholic drinks are some of the ways you can prevent high blood pressure.

7. Maintain blood sugar levels.

High blood sugar levels can not only make you exposed to polygenic disease, but also put you at risk for heart disease. This is because high blood sugar can damage the blood vessels and nerves that control the heart and blood vessels.

Some efforts to reduce the risk of polygenic disease are replacing white rice with brown rice, and reducing sugar intake. In addition, check your blood sugar levels regularly, especially if you are above 40 years old.

8. Get enough rest.

Try to sleep for 7-8 hours every day. Lack of rest can increase the risk of developing high blood pressure, diabetes, and heart attacks.

Maintaining heart health can be started by getting used to a healthy lifestyle. In addition to the steps above, you are also advised to manage stress and check your health regularly to the doctor so that your heart health is maintained.
Hopefully this article is useful for maintaining our health, maintaining a healthy lifestyle is the most effective and beneficial way for the health of our bodies, thank you