Foods for Healthy Heart, Keep Your Heart Healthy
peterhutch asked:
If there is one word that is associated with potentially life threatening health issues it is cholesterol. There are numerous TV and print advertisements espousing the benefits of the latest cholesterol reducing drug and for good reasons. High levels of this naturally occurring substance are associated with increased risks of heart disease and stroke. Knowing this has caused many people to avoid cholesterol high foods in their attempt to mitigate the harmful effects it can cause.
Happily, maintaining a healthy heart is relatively simple, and it’s never too late to start. Do you smoke? If you do, the first step is to quit. Even occasional smoking has been proven to be detrimental to the health of your heart. Regular exercise is essential to help maintain weight and keep the heart strong. It is also important to limit fats in the diet particularly animal fats derived from meat and full fat dairy foods.
Oatmeal. Opt for coarse or steel-cut oats over instant varieties, they contain more fiber. Oatmeal is great for breakfast over sugary cereal; it is full of omega-3 fatty acids, folate, and potassium. This fiber-rich superfood can also lower levels of LDL (bad) cholesterol and help keep arteries clear.
Legumes/Beans: One serving of dried beans/legumes a day can reduce cholesterol by up to 10%. The fiber and other compounds present in legumes and beans can lower cholesterol, blood clotting and improve blood-vessel function. These are also a great source of folate, which keeps homocysteine levels (an indicator of heart trouble), in check.
It is not surprising that people are interested in what are the best vitamins and foods for heart health. The heart is one of the most important organs in our body. We cannot live without it and when disease strikes the heart, the results are serious. Much research has been down about the importance of vitamins and foods for heart health. There are many, many healthy foods, many not so healthy foods and some foods that you should avoid entirely.
When it comes to low cholesterol foods, choosing the right foods is not as hard as you might think, it can be as easy as finding something in the pantry or refrigerator and cooking it up, or it may not involve cooking at all. Foods like fruits and vegetables lower bad cholesterol. This can be a smart choice. Instead of going for cookies in the morning on your way out, grab a fruit, at lunch instead of going to a fast food restaurant, pack your own lunch such as a sandwich made with whole wheat bread, whole wheat blocks back cholesterol.
Increase food sources of omega-3 fatty acids which target high triglycerides in the blood. Good sources of omega-3s include fish such as sardines, mackerel; nuts and seeds; green leafy vegetables; grains like wheat, bajra; legumes like rajma, cowpea, and black gram.
Caffeinated Content
If there is one word that is associated with potentially life threatening health issues it is cholesterol. There are numerous TV and print advertisements espousing the benefits of the latest cholesterol reducing drug and for good reasons. High levels of this naturally occurring substance are associated with increased risks of heart disease and stroke. Knowing this has caused many people to avoid cholesterol high foods in their attempt to mitigate the harmful effects it can cause.
Happily, maintaining a healthy heart is relatively simple, and it’s never too late to start. Do you smoke? If you do, the first step is to quit. Even occasional smoking has been proven to be detrimental to the health of your heart. Regular exercise is essential to help maintain weight and keep the heart strong. It is also important to limit fats in the diet particularly animal fats derived from meat and full fat dairy foods.
Oatmeal. Opt for coarse or steel-cut oats over instant varieties, they contain more fiber. Oatmeal is great for breakfast over sugary cereal; it is full of omega-3 fatty acids, folate, and potassium. This fiber-rich superfood can also lower levels of LDL (bad) cholesterol and help keep arteries clear.
Legumes/Beans: One serving of dried beans/legumes a day can reduce cholesterol by up to 10%. The fiber and other compounds present in legumes and beans can lower cholesterol, blood clotting and improve blood-vessel function. These are also a great source of folate, which keeps homocysteine levels (an indicator of heart trouble), in check.
It is not surprising that people are interested in what are the best vitamins and foods for heart health. The heart is one of the most important organs in our body. We cannot live without it and when disease strikes the heart, the results are serious. Much research has been down about the importance of vitamins and foods for heart health. There are many, many healthy foods, many not so healthy foods and some foods that you should avoid entirely.
When it comes to low cholesterol foods, choosing the right foods is not as hard as you might think, it can be as easy as finding something in the pantry or refrigerator and cooking it up, or it may not involve cooking at all. Foods like fruits and vegetables lower bad cholesterol. This can be a smart choice. Instead of going for cookies in the morning on your way out, grab a fruit, at lunch instead of going to a fast food restaurant, pack your own lunch such as a sandwich made with whole wheat bread, whole wheat blocks back cholesterol.
Increase food sources of omega-3 fatty acids which target high triglycerides in the blood. Good sources of omega-3s include fish such as sardines, mackerel; nuts and seeds; green leafy vegetables; grains like wheat, bajra; legumes like rajma, cowpea, and black gram.
Caffeinated Content
Maintaining a Healthy Heart
Bardnurz Sham asked:
The human heart is about the size of a clenched fist. It is located under the breastbone between the lungs (just left of centre) and is made up of four chambers. Blood flows through these chambers in a pattern that supplies all parts of the body with oxygenated blood and returns blood to the lungs for re-oxygenation.
There are two types of blood vessels, arteries and veins. Arteries carry oxygenated blood from the heart and are elastic, which enables them to withstand the pressure of blood being pumped with force.
Veins carry back to the heart. By the time blood reaches the veins, blood pressure has dropped. Veins are not elastic, but have small valves that keep the de-oxygenated blood from flowing backwards.
When kept healthy and strong, the body’s network of veins and arteries should work as efficiently in an older body as a younger one.
Take care of your heart.
The body’s ingenious design means skin, muscle and a sturdy ribcage protects the heart from injury. The real risk to the health of our heart comes not from injury, but from failing to take proper care of this vital organ.
Happily, maintaining a healthy heart is relatively simple, and it’s never too late to start. Do you smoke? If you do, the first step is to quit. Even occasional smoking has been proven to be detrimental to the health of your heart. Regular exercise is essential to help maintain weight and keep the heart strong. It is also important to limit fats in the diet particularly animal fats derived from meat and full fat dairy foods.
Enjoying health to a ripe old age is common in many Mediterranean communities where diet is based on olive oil, vegetables, fish, nuts, fruits, grains and pulses. Many doctors and naturopaths believe that it’s the low levels of cholesterol that make the Mediterranean diet an excellent model for those wishing to maintain their cardiovascular health.
Include in your diet:
- Seasonal fresh vegetables, especially leafy greens, broccoli, zucchini, onions, red and white cabbage, cucumber, potatoes, pumpkin and sweet potatoes.
- Fresh fruit, rich in antioxidants.
- Fish, particularly oily varieties such as sardines, mackerel and salmon.
- Fresh herbs, especially parsley, mint, basil, thyme, coriander, oregano and dill.
- Whole grains cereals, brown rice, oats, wholemeal bread and pasta, millet, buckwheat and barley.
- Lean meat, chicken and eggs.
- Nuts and seeds, small amounts of almonds, walnuts, sunflower seeds and sesame seeds.
- Sea vegetables, nori, arame and wakame.
Soy foods and tofu.
Keep to a minimum:
- Full fat dairy foods.
- Refined white flour products, white bread, pasta, biscuits and cakes.
- Salt.
- Saturated fats, butter, matured cheeses, fatty meats and fried foods.
Exercise:
Exercise is extremely important for the maintenance of a healthy cardiovascular system. In addition to keeping the heart itself strong, exercise helps maintain a healthy weight, which reduce pressure on the heart. You don’t need to become gym junkie. A brisk 30 minute walk at least three times a week can make a huge difference to your health.
Supplement with CoQ10:
CoQ10 occurs naturally in the body and levels decline with age. A CoQ10 supplement assists in maintaining a healthy heart, in particularly the function of the heart muscle. CoQ10 has been shown to reduce oxidation of LDL cholesterol.
Caffeinated Content
The human heart is about the size of a clenched fist. It is located under the breastbone between the lungs (just left of centre) and is made up of four chambers. Blood flows through these chambers in a pattern that supplies all parts of the body with oxygenated blood and returns blood to the lungs for re-oxygenation.
There are two types of blood vessels, arteries and veins. Arteries carry oxygenated blood from the heart and are elastic, which enables them to withstand the pressure of blood being pumped with force.
Veins carry back to the heart. By the time blood reaches the veins, blood pressure has dropped. Veins are not elastic, but have small valves that keep the de-oxygenated blood from flowing backwards.
When kept healthy and strong, the body’s network of veins and arteries should work as efficiently in an older body as a younger one.
Take care of your heart.
The body’s ingenious design means skin, muscle and a sturdy ribcage protects the heart from injury. The real risk to the health of our heart comes not from injury, but from failing to take proper care of this vital organ.
Happily, maintaining a healthy heart is relatively simple, and it’s never too late to start. Do you smoke? If you do, the first step is to quit. Even occasional smoking has been proven to be detrimental to the health of your heart. Regular exercise is essential to help maintain weight and keep the heart strong. It is also important to limit fats in the diet particularly animal fats derived from meat and full fat dairy foods.
Enjoying health to a ripe old age is common in many Mediterranean communities where diet is based on olive oil, vegetables, fish, nuts, fruits, grains and pulses. Many doctors and naturopaths believe that it’s the low levels of cholesterol that make the Mediterranean diet an excellent model for those wishing to maintain their cardiovascular health.
Include in your diet:
- Seasonal fresh vegetables, especially leafy greens, broccoli, zucchini, onions, red and white cabbage, cucumber, potatoes, pumpkin and sweet potatoes.
- Fresh fruit, rich in antioxidants.
- Fish, particularly oily varieties such as sardines, mackerel and salmon.
- Fresh herbs, especially parsley, mint, basil, thyme, coriander, oregano and dill.
- Whole grains cereals, brown rice, oats, wholemeal bread and pasta, millet, buckwheat and barley.
- Lean meat, chicken and eggs.
- Nuts and seeds, small amounts of almonds, walnuts, sunflower seeds and sesame seeds.
- Sea vegetables, nori, arame and wakame.
Soy foods and tofu.
Keep to a minimum:
- Full fat dairy foods.
- Refined white flour products, white bread, pasta, biscuits and cakes.
- Salt.
- Saturated fats, butter, matured cheeses, fatty meats and fried foods.
Exercise:
Exercise is extremely important for the maintenance of a healthy cardiovascular system. In addition to keeping the heart itself strong, exercise helps maintain a healthy weight, which reduce pressure on the heart. You don’t need to become gym junkie. A brisk 30 minute walk at least three times a week can make a huge difference to your health.
Supplement with CoQ10:
CoQ10 occurs naturally in the body and levels decline with age. A CoQ10 supplement assists in maintaining a healthy heart, in particularly the function of the heart muscle. CoQ10 has been shown to reduce oxidation of LDL cholesterol.
Caffeinated Content