How To Have A Healthy Heart
Jane Thurnell-read asked:
Keeping our hearts healthy is important, but how do we do it? Fortunately the answers to this are very clear.
Being overweight, particularly if you carry the weight around your waist, puts unnecessary strain on the heart. To find out if you have a problem you need to know your height to weight ratio (WHR). To work this out measure round your waist in centimetres and divide it by your hip circumference. The measurements need to be in centimetres, so if your measuring tape is in inches, multiply each measurement by 2.5 before dividing one by the other. If the figure you end up with is greater than 0.9 for men and 0.8 for women then your fat distribution is likely to be associated with an increased risk of cardiovascular disease and diabetes.
Research has shown that many overweight people with angina, raised blood cholesterol and high blood pressure found their condition improved greatly, even after losing only some of their excess weight. Many of those who kept their weight off were able to reduce their medication or even stop it entirely.
Exercise is important for your heart too. If you take regular exercise, it will speed up your basal metabolic rate. This means that you will burn more calories, not only when you are exercising but for some time afterwards as well. People often imagine that they have to exercise hard to have an effect, but it’s enough just to take exercise that leaves you warm and breathing heavily, but still able to hold a conversation.
Did you know that each day most of us take between 3,000-4,000 steps? And that’s just not enough. Experts say that we should aim to take 10,000 steps to maintain a healthier lifestyle. Increasing to 10,000 steps a day will burn between 2,000 and 3,500 extra calories per week, which will result in achieving a vastly better health profile and longer lifespan. There are lots of ways you can increase the number of steps you take: get up to change the TV rather than using the remote; park further from the supermarket; take a walk around the local park or your garden/yard; walk rather than take the car on short journeys. Using a pedometer will help motivate you to clock up those extra steps.
Giving up smoking is likely to have a dramatic effect on your heart. Carbon monoxide produced when you smoke cigarettes attaches to red blood cells, so that in smokers up to half the blood can be carrying carbon monoxide rather than oxygen. No wonder many smokers are breathless! If you need help giving up smoking, try one of the books or CD’s by Allen Carr. He has helped thousands of people to give up.
And, if you don’t already, start flossing your teeth! This may seem bizarre in relation to the heart, but it has been shown that there is a link between gum disease and heart disease. The exact mechanism isn’t understood fully yet, but flossing your teeth and having regular dental checks is important for a healthy heart.
Finally, give and receive love. The scientific evidence isn’t there (yet) for how important this is for our hearts, but it has been established that people who have loving relationships also tend to have long and happy lives
healthy heart
Keeping our hearts healthy is important, but how do we do it? Fortunately the answers to this are very clear.
Being overweight, particularly if you carry the weight around your waist, puts unnecessary strain on the heart. To find out if you have a problem you need to know your height to weight ratio (WHR). To work this out measure round your waist in centimetres and divide it by your hip circumference. The measurements need to be in centimetres, so if your measuring tape is in inches, multiply each measurement by 2.5 before dividing one by the other. If the figure you end up with is greater than 0.9 for men and 0.8 for women then your fat distribution is likely to be associated with an increased risk of cardiovascular disease and diabetes.
Research has shown that many overweight people with angina, raised blood cholesterol and high blood pressure found their condition improved greatly, even after losing only some of their excess weight. Many of those who kept their weight off were able to reduce their medication or even stop it entirely.
Exercise is important for your heart too. If you take regular exercise, it will speed up your basal metabolic rate. This means that you will burn more calories, not only when you are exercising but for some time afterwards as well. People often imagine that they have to exercise hard to have an effect, but it’s enough just to take exercise that leaves you warm and breathing heavily, but still able to hold a conversation.
Did you know that each day most of us take between 3,000-4,000 steps? And that’s just not enough. Experts say that we should aim to take 10,000 steps to maintain a healthier lifestyle. Increasing to 10,000 steps a day will burn between 2,000 and 3,500 extra calories per week, which will result in achieving a vastly better health profile and longer lifespan. There are lots of ways you can increase the number of steps you take: get up to change the TV rather than using the remote; park further from the supermarket; take a walk around the local park or your garden/yard; walk rather than take the car on short journeys. Using a pedometer will help motivate you to clock up those extra steps.
Giving up smoking is likely to have a dramatic effect on your heart. Carbon monoxide produced when you smoke cigarettes attaches to red blood cells, so that in smokers up to half the blood can be carrying carbon monoxide rather than oxygen. No wonder many smokers are breathless! If you need help giving up smoking, try one of the books or CD’s by Allen Carr. He has helped thousands of people to give up.
And, if you don’t already, start flossing your teeth! This may seem bizarre in relation to the heart, but it has been shown that there is a link between gum disease and heart disease. The exact mechanism isn’t understood fully yet, but flossing your teeth and having regular dental checks is important for a healthy heart.
Finally, give and receive love. The scientific evidence isn’t there (yet) for how important this is for our hearts, but it has been established that people who have loving relationships also tend to have long and happy lives
healthy heart
The Basic Diet Plan for a Healthy Heart
Jesse Miller asked:
For a healthy living you need to have a healthy heart. It should be able to pump the blood well and in the right manner at the right time. For this to happen safely and soundly you must have a very healthy heart and for a healthy heart, apart from many else things a good and perfect diet plan is to be followed. The diet plan must be in line with the need of the heart of an individual.
Here are some guidelines which if followed can help manage a healthier heart:
1.You daily diet plan should only have 10-12% of the total consumed calories from the saturated fats.
2. Your total calories of the day, must not be more than 28% from the fat.
3.Use must restrict yourself below 300 milligrams of dietary cholesterol.
4.Try to restrict the daily in take of sodium below 2500 milligrams a day.
5.Mark your calorie level (your doctor will help you know the exact appropriate level) and just take enough calories that would help you to maintain a healthy weight and would help to reduce the cholesterol level in your blood.
6.You must not take more than 300 milligrams of cholesterol daily, as it would lead to a build up of plaques in your arteries which surely increases the risk of a stroke and a heart attack.
7. Try to avoid butter and margarine as much as you can. For this purpose you can use salsa or even low-fat yogurt to top your baked potatoes instead of butter.
8.Make the nut or seed oil a part of your diet, as it would help you to have a healthier heart. It can even be canola oil or olive oil.
9.Try to avoid the addition of fried chicken patties in your diet plan and add fish or a piece of skinless chicken ******. Fish also helps to lower your blood fats.
10. Add beans and peas to your daily diet plans as they are a rich source of protein and they are free of cholesterol and low at fat.
11.Try to add fruits and vegetables to your diet as much as you can.
12.Reduce the salt in your overall meals.
If you keep all these points in view while designing your diet plan you will surely have the most appropriate diet plan for your healthier heart.
Caffeinated Content
For a healthy living you need to have a healthy heart. It should be able to pump the blood well and in the right manner at the right time. For this to happen safely and soundly you must have a very healthy heart and for a healthy heart, apart from many else things a good and perfect diet plan is to be followed. The diet plan must be in line with the need of the heart of an individual.
Here are some guidelines which if followed can help manage a healthier heart:
1.You daily diet plan should only have 10-12% of the total consumed calories from the saturated fats.
2. Your total calories of the day, must not be more than 28% from the fat.
3.Use must restrict yourself below 300 milligrams of dietary cholesterol.
4.Try to restrict the daily in take of sodium below 2500 milligrams a day.
5.Mark your calorie level (your doctor will help you know the exact appropriate level) and just take enough calories that would help you to maintain a healthy weight and would help to reduce the cholesterol level in your blood.
6.You must not take more than 300 milligrams of cholesterol daily, as it would lead to a build up of plaques in your arteries which surely increases the risk of a stroke and a heart attack.
7. Try to avoid butter and margarine as much as you can. For this purpose you can use salsa or even low-fat yogurt to top your baked potatoes instead of butter.
8.Make the nut or seed oil a part of your diet, as it would help you to have a healthier heart. It can even be canola oil or olive oil.
9.Try to avoid the addition of fried chicken patties in your diet plan and add fish or a piece of skinless chicken ******. Fish also helps to lower your blood fats.
10. Add beans and peas to your daily diet plans as they are a rich source of protein and they are free of cholesterol and low at fat.
11.Try to add fruits and vegetables to your diet as much as you can.
12.Reduce the salt in your overall meals.
If you keep all these points in view while designing your diet plan you will surely have the most appropriate diet plan for your healthier heart.
Caffeinated Content
Cardio Exercise – Tips For A Healthy Heart
Abhishek Agarwal asked:
First, you need to understand that you are not alone in considering that heart health is a matter of extreme importance as it is the vital organ of your body that keeps you going about in life; everyone worries about cardio exercise for the same reason – they want to stick around long enough to enjoy life to the lees! I don’t blame you for wanting the same thing; but, did you know that there are ways to increase your cardio output so as to ensure your heart is healthy even as you age?
If not, stick around and learn just how you can have a healthy heart!
The most important thing that you need to understand about heart health is that exercise in moderation and under supervision after doctor’s permission is always good for your increased heart health; there are two essential types of cardio exercise that you can consider, depending on the current condition of your heart functionality.
These are high and low intensity exercises that work to burn off body fat, which can be harmful for the efficient functioning of the heart and even cause the arteries to clog up with excess fat leading to serious complications and much discomfort, pain and expenses that can well be avoided simply by healthy levels of cardio exercise.
Medical science reveals to us that during the course of the body enduring an intensive work-out, the benefits for the human system are many: it works on the principle of the body burning stored glycogen, a type of carbohydrate that is present in the liver and muscles for energy. However, during low intensity workouts, the body burns fat.
So, if you see so many fat people around you that are currently on low intensity workouts you may well be wondering if this works at all for reducing fat; the answer is no. If it did work, then why would they still be fat? Think about it!
This is because what happens during a low intensity workout like walking or swimming is that the body does burn fat, but actual calories are only burnt during high intensity work-outs such as running, cycling, jogging etc. So apart from burning off stored glycogen, the high intensity work-out also has the added advantage of burning up many more fat calories than the lower intensity exercise, which in turn spells a healthy heart for you – for many years to come.
Thus, the benefits of a high intensity cardio exercise includes raising the fat burning metabolism during and even after the work-out is completed, which is not available to those indulging in low intensity cardio or aerobic exercises; furthermore, the freedom of combining various kinds of high intensity work-outs (5 minutes of running interspersed with 5 minutes of jogging then another 5 minutes of cycling etc.) allows for more variety and more calorie-burning during high intensity work-outs that are not present at all in low-intensity ones.
It also helps build endurance and energy in the long run, so you may want to stick to that cardio exercise track for a while – and gift yourself a healthy heart.
Caffeinated Content
First, you need to understand that you are not alone in considering that heart health is a matter of extreme importance as it is the vital organ of your body that keeps you going about in life; everyone worries about cardio exercise for the same reason – they want to stick around long enough to enjoy life to the lees! I don’t blame you for wanting the same thing; but, did you know that there are ways to increase your cardio output so as to ensure your heart is healthy even as you age?
If not, stick around and learn just how you can have a healthy heart!
The most important thing that you need to understand about heart health is that exercise in moderation and under supervision after doctor’s permission is always good for your increased heart health; there are two essential types of cardio exercise that you can consider, depending on the current condition of your heart functionality.
These are high and low intensity exercises that work to burn off body fat, which can be harmful for the efficient functioning of the heart and even cause the arteries to clog up with excess fat leading to serious complications and much discomfort, pain and expenses that can well be avoided simply by healthy levels of cardio exercise.
Medical science reveals to us that during the course of the body enduring an intensive work-out, the benefits for the human system are many: it works on the principle of the body burning stored glycogen, a type of carbohydrate that is present in the liver and muscles for energy. However, during low intensity workouts, the body burns fat.
So, if you see so many fat people around you that are currently on low intensity workouts you may well be wondering if this works at all for reducing fat; the answer is no. If it did work, then why would they still be fat? Think about it!
This is because what happens during a low intensity workout like walking or swimming is that the body does burn fat, but actual calories are only burnt during high intensity work-outs such as running, cycling, jogging etc. So apart from burning off stored glycogen, the high intensity work-out also has the added advantage of burning up many more fat calories than the lower intensity exercise, which in turn spells a healthy heart for you – for many years to come.
Thus, the benefits of a high intensity cardio exercise includes raising the fat burning metabolism during and even after the work-out is completed, which is not available to those indulging in low intensity cardio or aerobic exercises; furthermore, the freedom of combining various kinds of high intensity work-outs (5 minutes of running interspersed with 5 minutes of jogging then another 5 minutes of cycling etc.) allows for more variety and more calorie-burning during high intensity work-outs that are not present at all in low-intensity ones.
It also helps build endurance and energy in the long run, so you may want to stick to that cardio exercise track for a while – and gift yourself a healthy heart.
Caffeinated Content
A Good Diet to Have a Healthy Heart
Jesse Miller asked:
Heart is the most vital organ; it pumps blood to all other parts of the body. Its preservation is of foremost importance. To avoid heart strokes and attacks you need to follow a healthy diet plan which ensures a good health of your heart.
Cut down on your fat consumption
No doubt fat makes an essential part of your diet, but you need to cut down the amount and especially on your saturated fat consumption. Instead of frying; grill, boil or roast your meals. Reduce your red meat consumption and avoid junk and fast food. Lower your consumption of mayonnaise, butter and all other dairy products; instead switch to lo fat yogurt, cheese and skim milk. Oily fish can prove to be a healthy food for your heart like sardines and herring. You can have pickles, lemon juice or soya sauce with your meals and you can top your desserts with yogurt, jellies or mousse.
Eat less sugar
Sugar increases blood pressures and your vulnerability to diabetes and obesity. Avoid eating sweets, toffees, cookies, candy and don’t drink soft drinks (a can may contain 10-12 spoonfuls of sugar).
Solid foods
Include bread, cereals, rice, potatoes, beans and pasta in your food selection. Even if you’re not much fond of these foods then try making different dishes. Bake or roast your potatoes, butter or bake your beans, have porridge or bread and jam (a thin layer) in breakfast. Eat more salad, chop your vegetables; make different soups of vegetables and juices of fruits and carrots.
Eat super foods
Super foods are very effective in protection against heart diseases and these include fresh vegetables, fruits, onions, garlic, oily fish, carrots and yogurt.
Amount of calories
Ensure that you’re taking enough calories to have a healthy body and blood cholesterol level. You should be taking 300 mg of dietary cholesterol and 2400 mg of sodium per day. Your 8-10% of calories should be from saturated fat and 30% from fats.
For a healthy heart you should be determined for a good change. Shun your bad eating habits, drinking and smoking. The chemicals in cigarettes cause clotting in our arteries and damage their walls. A person smoking 40 cigarettes a day is more vulnerable heart attack. Over weight people too are at higher risk of heart attack and strokes. You should exercise as it improves blood circulation and burns fats. Strengthen your heart by exercising and avoiding stress. Be optimistic about life and what it brings.
Caffeinated Content
Heart is the most vital organ; it pumps blood to all other parts of the body. Its preservation is of foremost importance. To avoid heart strokes and attacks you need to follow a healthy diet plan which ensures a good health of your heart.
Cut down on your fat consumption
No doubt fat makes an essential part of your diet, but you need to cut down the amount and especially on your saturated fat consumption. Instead of frying; grill, boil or roast your meals. Reduce your red meat consumption and avoid junk and fast food. Lower your consumption of mayonnaise, butter and all other dairy products; instead switch to lo fat yogurt, cheese and skim milk. Oily fish can prove to be a healthy food for your heart like sardines and herring. You can have pickles, lemon juice or soya sauce with your meals and you can top your desserts with yogurt, jellies or mousse.
Eat less sugar
Sugar increases blood pressures and your vulnerability to diabetes and obesity. Avoid eating sweets, toffees, cookies, candy and don’t drink soft drinks (a can may contain 10-12 spoonfuls of sugar).
Solid foods
Include bread, cereals, rice, potatoes, beans and pasta in your food selection. Even if you’re not much fond of these foods then try making different dishes. Bake or roast your potatoes, butter or bake your beans, have porridge or bread and jam (a thin layer) in breakfast. Eat more salad, chop your vegetables; make different soups of vegetables and juices of fruits and carrots.
Eat super foods
Super foods are very effective in protection against heart diseases and these include fresh vegetables, fruits, onions, garlic, oily fish, carrots and yogurt.
Amount of calories
Ensure that you’re taking enough calories to have a healthy body and blood cholesterol level. You should be taking 300 mg of dietary cholesterol and 2400 mg of sodium per day. Your 8-10% of calories should be from saturated fat and 30% from fats.
For a healthy heart you should be determined for a good change. Shun your bad eating habits, drinking and smoking. The chemicals in cigarettes cause clotting in our arteries and damage their walls. A person smoking 40 cigarettes a day is more vulnerable heart attack. Over weight people too are at higher risk of heart attack and strokes. You should exercise as it improves blood circulation and burns fats. Strengthen your heart by exercising and avoiding stress. Be optimistic about life and what it brings.
Caffeinated Content