Eating for a Healthy Heart – part 2
Miracle Obi asked:
Eating for a healthy heart does not mean giving up everything you enjoy. Changing the sort of food that you have eaten all life may not be easy, but it is important in reducing the risk of developing heart diseases. In continuation of eating for a healthy heart 1, this is the highlight on the remaining groups of foods so that you can know how to include all in your daily healthy balanced meals.
Group 3: Fats and oil: There are two types of fats and oil, saturated and the unsaturated fats. They all contain the same amount of calories and are composed of fatty acids. At room temperature saturated fats are solid while unsaturated fats tend to be liquid. Examples are:
Meat fat (beef, pork, lard. Mutton, dripping).
Dairy fat (cheese, butter, cream)
Plant fat (palm oil, coconut oil)
Processed fat (cakes, biscuits. Pies, snacks, margarine)
Saturated fats increase blood cholesterol and LDL-C levels rise is linked with risks of heart diseases. So it is highly required that you reduce your intake of saturated fatty acids.
Unsaturated fats are found mainly in vegetable. It is sub-divided into monounsaturated and polyunsaturated. The monounsaturated fat is oleic acid, the main constituent of olive oil. This oleic acid is known to protect the heart by reducing the artery clogging LDL-C and then makes the blood platelets less sticky and less likely to form blood clots.
Other major source of monounsaturated fats are canola oil, nuts, and peanut oil. Research showed that eating nuts can significantly lower the amount of bad cholesterol (LDL-C) in the blood.
The polyunsaturated fats have two families, the Omega-6 and Omega-3. Omega-6 fatty acids are found mainly in vegetable source such as sunflower, sesame seeds, corn, and safflower margarine and soy oil. While Omega-3 are found in oily fish such as trout, salmon, sardine, mullet, tuna, anchovies, herring, mackerel, also in green leafy vegetable, canola, soya , rapeseed and walnut oil. It is advised to consume more of Omega-3 because fish oil is a very rich source of eicosapentanoic acid (EPA) and decosahexanoic acid (DHA) which helps maintain a healthy heart. They have shown to:
Reduce blood pressure
Reduce thrombosis (blood clot) by thinning the blood
Reduce blood triglyceride levels.
So as you enjoy fish in your meals, try to include one portion of oily fish.
Group 4: Proteins: are made up of amino acids and is required for the repair and maintenance of all body tissues, in fact it’s called the building block of life. The major dietary sources of protein are all type of fish, meat, eggs, milk, cheese, beans, peas, lentil, nuts, and cereal grains. Different food contains different type of protein, so it is important to eat a variety of protein source to ensure you are getting enough from each.
Group 5: Vitamin and minerals: these are essential part of your diet. They are the anti-oxidant that your body needs to fight off diseases. We have the fat soluble vitamins (vitamins. A, D, E, & K) while the water-soluble vitamins are all the eight B vitamins, vitamin C and folic acid. The main anti-oxidant is vitamin C, vitamin A in form of beta-carotene, and vitamin E. This helps the heart by reducing the oxidation of LDL-C, thereby reducing the buildup of fatty deposits in the arterial walls. Sources are all kinds of fruits, vegetables, corn, olive and vegetable oils, cottonseed, apricots, sweet potatoes. Most often folic acid and the B vitamins are readily available from our balanced diet. The good source includes leafy green vegetables like spinach and broccoli, cereals, rice, milk, eggs, fish, citrus fruits, potatoes, berries.
Finally drinking enough water helps to flush out the unwanted materials in the body. By making good choices in your meal and eating well, you can reduce the risk of developing heart diseases. Enjoy! You deserve the good health.
To learn more about eating for a healthy heart visit Caffeinated Content
Eating for a healthy heart does not mean giving up everything you enjoy. Changing the sort of food that you have eaten all life may not be easy, but it is important in reducing the risk of developing heart diseases. In continuation of eating for a healthy heart 1, this is the highlight on the remaining groups of foods so that you can know how to include all in your daily healthy balanced meals.
Group 3: Fats and oil: There are two types of fats and oil, saturated and the unsaturated fats. They all contain the same amount of calories and are composed of fatty acids. At room temperature saturated fats are solid while unsaturated fats tend to be liquid. Examples are:
Meat fat (beef, pork, lard. Mutton, dripping).
Dairy fat (cheese, butter, cream)
Plant fat (palm oil, coconut oil)
Processed fat (cakes, biscuits. Pies, snacks, margarine)
Saturated fats increase blood cholesterol and LDL-C levels rise is linked with risks of heart diseases. So it is highly required that you reduce your intake of saturated fatty acids.
Unsaturated fats are found mainly in vegetable. It is sub-divided into monounsaturated and polyunsaturated. The monounsaturated fat is oleic acid, the main constituent of olive oil. This oleic acid is known to protect the heart by reducing the artery clogging LDL-C and then makes the blood platelets less sticky and less likely to form blood clots.
Other major source of monounsaturated fats are canola oil, nuts, and peanut oil. Research showed that eating nuts can significantly lower the amount of bad cholesterol (LDL-C) in the blood.
The polyunsaturated fats have two families, the Omega-6 and Omega-3. Omega-6 fatty acids are found mainly in vegetable source such as sunflower, sesame seeds, corn, and safflower margarine and soy oil. While Omega-3 are found in oily fish such as trout, salmon, sardine, mullet, tuna, anchovies, herring, mackerel, also in green leafy vegetable, canola, soya , rapeseed and walnut oil. It is advised to consume more of Omega-3 because fish oil is a very rich source of eicosapentanoic acid (EPA) and decosahexanoic acid (DHA) which helps maintain a healthy heart. They have shown to:
Reduce blood pressure
Reduce thrombosis (blood clot) by thinning the blood
Reduce blood triglyceride levels.
So as you enjoy fish in your meals, try to include one portion of oily fish.
Group 4: Proteins: are made up of amino acids and is required for the repair and maintenance of all body tissues, in fact it’s called the building block of life. The major dietary sources of protein are all type of fish, meat, eggs, milk, cheese, beans, peas, lentil, nuts, and cereal grains. Different food contains different type of protein, so it is important to eat a variety of protein source to ensure you are getting enough from each.
Group 5: Vitamin and minerals: these are essential part of your diet. They are the anti-oxidant that your body needs to fight off diseases. We have the fat soluble vitamins (vitamins. A, D, E, & K) while the water-soluble vitamins are all the eight B vitamins, vitamin C and folic acid. The main anti-oxidant is vitamin C, vitamin A in form of beta-carotene, and vitamin E. This helps the heart by reducing the oxidation of LDL-C, thereby reducing the buildup of fatty deposits in the arterial walls. Sources are all kinds of fruits, vegetables, corn, olive and vegetable oils, cottonseed, apricots, sweet potatoes. Most often folic acid and the B vitamins are readily available from our balanced diet. The good source includes leafy green vegetables like spinach and broccoli, cereals, rice, milk, eggs, fish, citrus fruits, potatoes, berries.
Finally drinking enough water helps to flush out the unwanted materials in the body. By making good choices in your meal and eating well, you can reduce the risk of developing heart diseases. Enjoy! You deserve the good health.
To learn more about eating for a healthy heart visit Caffeinated Content
Superfoods Solution For Healthy Heart
Paul Hata asked:
Heart disease is number one killer among both men and women in the United States. And though we all realize that eating nutrient-dense healthy foods help reduce the risk, we may not know which foods are the best choices to battle this deadly disease head on.
The key is stepping up fiber and choosing unsaturated fats. Eating unsaturated fats, like omega-3 fatty acids and olive oil, can help to reduce triglycerides. And a diet rich in soluble fiber, which is often found in legumes and some fruits and vegetables, helps to decrease LDL cholesterol levels.
Many people think popping a multi-vitamin supplement to get their nutrients is just as good as what comes from real foods. They don’t realize that it is far better to get vitamins and minerals from natural foods and juices. Our bodies utilize the vitamins and minerals from real foods more efficiently.
Many of the supplements available today use fillers and binders to hold them together, plus coatings on the tablets themselves. These are products the body does not need and will not use. Some people find they are allergic to the dyes and fillers used in vitamin pills. However, the body uses the fiber that binds fruits and vegetables
Sardines are an awesome source of omega-3 fatty acids, along with calcium and niacin. You can prepare fresh ones on the grill, or canned sardines work great in salads or sandwiches. Mackerel is another excellent source of omega-3s, and is full of selenium, which is an antioxidant mineral which may help protect the body from heart disease and cancer. A great way to get omega-3s on the go is by grabbing a handful of walnuts for an afternoon snack. Add some to your green salad, or give chicken salad a nutrition boost by adding ground walnuts.
Kidney beans are an affordable source of high fiber, are low fat, and have no cholesterol. Add them to salads and chili, as they truly are almost a perfect health food. Since canned varieties tend to be higher in sodium, try to use the dried varieties whenever possible.
Whole-grain barley is rich in soluble fiber and insoluble fiber, which is good for combating constipation. It’s also a good protein source and has a good supply of iron and minerals. Choose whole-grain barley cereals, or substitute whole-grain barley for rice and pasta side dishes once a week.
Oatmeal is a great way to boost your fiber content early in the morning, and it also has a low glycemic index, which helps to provide lasting energy stave off hunger. Choose rolled oats, and add some raisins, apples, and honey for flavor. Instant oatmeal isn’t a healthy option as it’s usually loaded with sugar.
Caffeinated Content
Heart disease is number one killer among both men and women in the United States. And though we all realize that eating nutrient-dense healthy foods help reduce the risk, we may not know which foods are the best choices to battle this deadly disease head on.
The key is stepping up fiber and choosing unsaturated fats. Eating unsaturated fats, like omega-3 fatty acids and olive oil, can help to reduce triglycerides. And a diet rich in soluble fiber, which is often found in legumes and some fruits and vegetables, helps to decrease LDL cholesterol levels.
Many people think popping a multi-vitamin supplement to get their nutrients is just as good as what comes from real foods. They don’t realize that it is far better to get vitamins and minerals from natural foods and juices. Our bodies utilize the vitamins and minerals from real foods more efficiently.
Many of the supplements available today use fillers and binders to hold them together, plus coatings on the tablets themselves. These are products the body does not need and will not use. Some people find they are allergic to the dyes and fillers used in vitamin pills. However, the body uses the fiber that binds fruits and vegetables
Sardines are an awesome source of omega-3 fatty acids, along with calcium and niacin. You can prepare fresh ones on the grill, or canned sardines work great in salads or sandwiches. Mackerel is another excellent source of omega-3s, and is full of selenium, which is an antioxidant mineral which may help protect the body from heart disease and cancer. A great way to get omega-3s on the go is by grabbing a handful of walnuts for an afternoon snack. Add some to your green salad, or give chicken salad a nutrition boost by adding ground walnuts.
Kidney beans are an affordable source of high fiber, are low fat, and have no cholesterol. Add them to salads and chili, as they truly are almost a perfect health food. Since canned varieties tend to be higher in sodium, try to use the dried varieties whenever possible.
Whole-grain barley is rich in soluble fiber and insoluble fiber, which is good for combating constipation. It’s also a good protein source and has a good supply of iron and minerals. Choose whole-grain barley cereals, or substitute whole-grain barley for rice and pasta side dishes once a week.
Oatmeal is a great way to boost your fiber content early in the morning, and it also has a low glycemic index, which helps to provide lasting energy stave off hunger. Choose rolled oats, and add some raisins, apples, and honey for flavor. Instant oatmeal isn’t a healthy option as it’s usually loaded with sugar.
Caffeinated Content
Healthy Heart – Important Studies Show the Whole Grain Connection
Joe Golson asked:
As scientists around the world continue their pursuit of knowledge of the human body and how it works, the evidence supporting the importance of a diet rich in whole grains continues to headline news on nutrition! The more we look, the more we find that whole grains do things in our diets that other foods don’t and processed grains like white flour simply can’t.
In the January 2006 edition of the American Journal of Clinical Nutrition; (volume 83, issue 1,) a study titled “Whole-Grain Intake is Inversely Associated with The Metabolic Syndrome and Mortality in Older Adults” shows that older people who eat whole grains regularly had a significantly reduced risk of heart disease and metabolic syndrome and lower fasting glucose levels. Conversely, refined grains were associated with higher fasting glucose and increased risk of metabolic syndrome.
This builds on evidence published in 2002—“Effect Of Whole Grains on Insulin Sensitivity in Overweight Hyperinsulinemic Adults,” (Am J Clin Nutr 2002, 75: 848-855.)—that showed a direct whole grain advantage over refined grains when it comes to managing healthy insulin levels.
Four Large and Important Studies Show the Whole Grain Connection to good Heart Health.
1. A 1998 study of 34,000 women showed that those who ate at least one serving of whole grains per day had between 30% and 36% lower risk of heart disease. (“Whole-Grain Intake may ReduceThe Risk Of Ischemic Heart Disease Death in Postmenopausal Women: the Iowa Women’s Health Study” Am J Clin Nutr 1998 68: 248-257.)
2. Results of the Nurse’s Health Study that followed 75,000 subjects for up to twelve years showed that those who ate about three servings of whole grains each day had a 25% lower risk of heart disease and a 36% lower risk of stroke than those who did not make whole grain part of their diet. (“Whole-Grain Consumption and Risk Of Coronary Heart Disease: Results from The Nurses’ Health Study,” Am J Clin Nutr 1999, 70: 412-419.)
3. Another study published in a 2000 issue of the Journal of the American Medical Association found similarly strong connections to whole grain intake and health, up to 50% reduction of risk of ischemic stroke. (“Whole Grain Consumption and Risk of Ischemic Stroke in Women: A Prospective Study,” JAMA.2000;284:1534-1540.)
4. Of the 44,000 men in the Health Professionals Follow-up Study, those who consumed about 3 servings per day of whole grain enjoyed an 18% reduction in risk of heart attack. (“Intakes Of Whole Grains, Bran, and Germ and the Risk Of Coronary Heart Disease in Men,” Am J Clin Nutr, 2004, 80: 1492-1499.)
Factoid : When whole grain wheat is refined to make flour, most of its nutritional value goes down the drain. For example, thirteen key nutrients, including vitamin E, are reduced as much as 93%.To compensate for this incredible loss, the flour is enriched, but with only five nutrients, making it into what many scientists and researchers see as negative nutrition. (www.wholegraincouncil.org)
healthy heart
As scientists around the world continue their pursuit of knowledge of the human body and how it works, the evidence supporting the importance of a diet rich in whole grains continues to headline news on nutrition! The more we look, the more we find that whole grains do things in our diets that other foods don’t and processed grains like white flour simply can’t.
In the January 2006 edition of the American Journal of Clinical Nutrition; (volume 83, issue 1,) a study titled “Whole-Grain Intake is Inversely Associated with The Metabolic Syndrome and Mortality in Older Adults” shows that older people who eat whole grains regularly had a significantly reduced risk of heart disease and metabolic syndrome and lower fasting glucose levels. Conversely, refined grains were associated with higher fasting glucose and increased risk of metabolic syndrome.
This builds on evidence published in 2002—“Effect Of Whole Grains on Insulin Sensitivity in Overweight Hyperinsulinemic Adults,” (Am J Clin Nutr 2002, 75: 848-855.)—that showed a direct whole grain advantage over refined grains when it comes to managing healthy insulin levels.
Four Large and Important Studies Show the Whole Grain Connection to good Heart Health.
1. A 1998 study of 34,000 women showed that those who ate at least one serving of whole grains per day had between 30% and 36% lower risk of heart disease. (“Whole-Grain Intake may ReduceThe Risk Of Ischemic Heart Disease Death in Postmenopausal Women: the Iowa Women’s Health Study” Am J Clin Nutr 1998 68: 248-257.)
2. Results of the Nurse’s Health Study that followed 75,000 subjects for up to twelve years showed that those who ate about three servings of whole grains each day had a 25% lower risk of heart disease and a 36% lower risk of stroke than those who did not make whole grain part of their diet. (“Whole-Grain Consumption and Risk Of Coronary Heart Disease: Results from The Nurses’ Health Study,” Am J Clin Nutr 1999, 70: 412-419.)
3. Another study published in a 2000 issue of the Journal of the American Medical Association found similarly strong connections to whole grain intake and health, up to 50% reduction of risk of ischemic stroke. (“Whole Grain Consumption and Risk of Ischemic Stroke in Women: A Prospective Study,” JAMA.2000;284:1534-1540.)
4. Of the 44,000 men in the Health Professionals Follow-up Study, those who consumed about 3 servings per day of whole grain enjoyed an 18% reduction in risk of heart attack. (“Intakes Of Whole Grains, Bran, and Germ and the Risk Of Coronary Heart Disease in Men,” Am J Clin Nutr, 2004, 80: 1492-1499.)
Factoid : When whole grain wheat is refined to make flour, most of its nutritional value goes down the drain. For example, thirteen key nutrients, including vitamin E, are reduced as much as 93%.To compensate for this incredible loss, the flour is enriched, but with only five nutrients, making it into what many scientists and researchers see as negative nutrition. (www.wholegraincouncil.org)
healthy heart
Healthy Eating Habits is the Key to a Healthy Heart
Ted Brumby asked:
A large number of people around the world are suffering from different types of heart conditions and diseases. The most common cause of heart problems is eating unhealthy, fatty foods. Food rich in saturated fats reduces the absorption of cholesterol in the body. High cholesterol leads to deposit of fatty acids in the body, which in turn reduces the blood flow to the arteries and causes severe heart problems. It is therefore important to eat healthy food because healthy eating is the key to healthy heart.
It is a general assumption that healthy eating means giving up your favourite foods like meat, pastas, cakes and puddings. But, this is not so. In fact, healthy eating is more about a balanced diet. It involves choosing foods from different food groups.
A great example of balanced diet is one that includes lean meat, poultry, fish, eggs, pasta, rice, noodles, lot of vegetables and salads. A vegetarian person can take meat alternatives like beans, nuts, legumes or lentils. One should plan a sensible meal for a healthy heart. All fats are not bad for our heart and body. So, use oils such as sunflower, canola, soybean, olive, peanut rather than coconut oil and palm oil for cooking or frying. Similarly, consume skimmed or low fat dairy products, milk, yogurt and cheese and not full fat dairy products. If you like meat, you can eat lean meat but try not to eat sausages, offal, kidney or liver as they contain high levels of cholesterol.
If you are fond of pastas and pizzas, you can enjoy them too. But, use low fat products to prepare healthy heart recipes. These days, you can find a number of companies that sell low cholesterol products in the form of spreads and oils that are good for heart. You can use them to prepare some healthy heart recipes such as creamy mushroom fettucine, creamy chicken pasta, tuna and carrot pasta bake, lentil and tomato soup with spices, baked salmon with rice, roasted vegetable lasagna, muffins, date cake and many more delicious foods without worrying about high cholesterol intake.
For healthy heart, try to adopt low fat cooking methods like baking, poaching, grilling, steaming or using the microwave. At the same time, drink lots of fresh water or diluted juice to quench your thirst. Avoid soft drinks and energy drinks as they can be harmful for the body. You can follow this simple and healthy eating schedule and assure yourself of a healthy heart and therefore, a longer life.
Kansieo.com
A large number of people around the world are suffering from different types of heart conditions and diseases. The most common cause of heart problems is eating unhealthy, fatty foods. Food rich in saturated fats reduces the absorption of cholesterol in the body. High cholesterol leads to deposit of fatty acids in the body, which in turn reduces the blood flow to the arteries and causes severe heart problems. It is therefore important to eat healthy food because healthy eating is the key to healthy heart.
It is a general assumption that healthy eating means giving up your favourite foods like meat, pastas, cakes and puddings. But, this is not so. In fact, healthy eating is more about a balanced diet. It involves choosing foods from different food groups.
A great example of balanced diet is one that includes lean meat, poultry, fish, eggs, pasta, rice, noodles, lot of vegetables and salads. A vegetarian person can take meat alternatives like beans, nuts, legumes or lentils. One should plan a sensible meal for a healthy heart. All fats are not bad for our heart and body. So, use oils such as sunflower, canola, soybean, olive, peanut rather than coconut oil and palm oil for cooking or frying. Similarly, consume skimmed or low fat dairy products, milk, yogurt and cheese and not full fat dairy products. If you like meat, you can eat lean meat but try not to eat sausages, offal, kidney or liver as they contain high levels of cholesterol.
If you are fond of pastas and pizzas, you can enjoy them too. But, use low fat products to prepare healthy heart recipes. These days, you can find a number of companies that sell low cholesterol products in the form of spreads and oils that are good for heart. You can use them to prepare some healthy heart recipes such as creamy mushroom fettucine, creamy chicken pasta, tuna and carrot pasta bake, lentil and tomato soup with spices, baked salmon with rice, roasted vegetable lasagna, muffins, date cake and many more delicious foods without worrying about high cholesterol intake.
For healthy heart, try to adopt low fat cooking methods like baking, poaching, grilling, steaming or using the microwave. At the same time, drink lots of fresh water or diluted juice to quench your thirst. Avoid soft drinks and energy drinks as they can be harmful for the body. You can follow this simple and healthy eating schedule and assure yourself of a healthy heart and therefore, a longer life.
Kansieo.com
Exercise and Diet: Healthy Means to a Vascular Healthy Heart
Howard asked:
Although a natural diet means a way to a vascular healthy heart, exercise needs to be included in your routine. If you combine these two, you assure yourself of an excellent chance at having fewer heart problems. Nothing can guarantee that you won’t have a heart attack in our stressful society; however, eating healthy and having a daily exercise routine cuts down on your chances.
A healthy vascular system and heart sometimes means exercise and diet are a necessity. Diet is a topic I will cover in a future article, but for now let’s look at exercise. In most cases exercise can make up for a poor diet. Exercise aids in digestion. It keeps the blood flowing at a good rate, and exercise strengthens the heart muscle so it has to pump less often to do the same job.
How much exercise do I need to keep my vascular system healthy? The first thing you need to do is consult your physician! It matters not if you are young or old, beginning an exercise regimen should begin at the doctor’s office. Here you need to get a good physical examination to be sure your heart and vascular system can stand the exercise you need or want to do. So be sure to consult your physician to make sure you are healthy enough to exercise.
Some of the best exercises you can do to keep your vascular system and heart healthy are aerobic exercises. Walking is one of the best aerobic exercises for a healthy heart.
Walking as an aerobic exercise doesn’t consist of a stroll through the park or in the neighborhood. You need to walk at about a 25 to 30 minute mile providing your doctor says you can reach that plateau. If at first you can’t walk that fast, you need to keep improving until you have built up your stamina to the point where you can walk at that pace. The American Heart Association recommends that you walk at least four (4) miles each day to maintain a healthy heart.
So to have a vascular healthy heart means you may need to diet by eating natural foods and exercise often. Do you really want a healthy vascular system? Practice eating all natural and/or using all natural supplements. Then incorporate a daily regimen of exercise into your busy schedule. Eat healthy my friends.
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Although a natural diet means a way to a vascular healthy heart, exercise needs to be included in your routine. If you combine these two, you assure yourself of an excellent chance at having fewer heart problems. Nothing can guarantee that you won’t have a heart attack in our stressful society; however, eating healthy and having a daily exercise routine cuts down on your chances.
A healthy vascular system and heart sometimes means exercise and diet are a necessity. Diet is a topic I will cover in a future article, but for now let’s look at exercise. In most cases exercise can make up for a poor diet. Exercise aids in digestion. It keeps the blood flowing at a good rate, and exercise strengthens the heart muscle so it has to pump less often to do the same job.
How much exercise do I need to keep my vascular system healthy? The first thing you need to do is consult your physician! It matters not if you are young or old, beginning an exercise regimen should begin at the doctor’s office. Here you need to get a good physical examination to be sure your heart and vascular system can stand the exercise you need or want to do. So be sure to consult your physician to make sure you are healthy enough to exercise.
Some of the best exercises you can do to keep your vascular system and heart healthy are aerobic exercises. Walking is one of the best aerobic exercises for a healthy heart.
Walking as an aerobic exercise doesn’t consist of a stroll through the park or in the neighborhood. You need to walk at about a 25 to 30 minute mile providing your doctor says you can reach that plateau. If at first you can’t walk that fast, you need to keep improving until you have built up your stamina to the point where you can walk at that pace. The American Heart Association recommends that you walk at least four (4) miles each day to maintain a healthy heart.
So to have a vascular healthy heart means you may need to diet by eating natural foods and exercise often. Do you really want a healthy vascular system? Practice eating all natural and/or using all natural supplements. Then incorporate a daily regimen of exercise into your busy schedule. Eat healthy my friends.
Caffeinated Content for WordPress