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
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
Maintain a Healthy Heart and Prevent Heart Diease
M.so asked:
Your heart is one of the most important organs in your body in fact the second after the brain. Therefore as you must agree its important that you keep your heart healthy. You can keep your heart healthy what ever your age and its important to do so.
These are the main things that you could do to maintain a healthy heart:
Exercise frequently
Eating a healthy diet (with minimum fat)
Be aware of heart problems due to drinking, high blood pressure and stress.
Prevention is much better then to cure
This next bit focuses on keeping your heart healthy through nutrition!
To be reassured that your heart is healthy then here is a brand of supplements that I would recommend:
The first one is called ‘Cardioace’ which contains 30 capsules which can be taken once a day or once a week it will just give your heart a healthy life. It has Fish oils, garlic, antioxidants and many different things which will maintain a healthy blood pressure and cholesterol levels. Also it includes Safeguard nutrients which are vital for the heart. This product is on the market for $11.09 (The weird price is because the site I used is English and that would be £5.95 in pounds).
The second product is Omega-H3 this contains Many supplements with vitamins,minerals,amino acids and more for that all important nutritional support. This is the most comprehensive for health and Vitality. I would recommend this product. Its on the market for $11.09 approx which is £5.95. Again it contains 30 Capsules. I would recommend this one out of the two!
Click here to be redirected to ‘Viabiotics site’ you will need to click on ‘Heart and Circulation’
Create a video blog
Your heart is one of the most important organs in your body in fact the second after the brain. Therefore as you must agree its important that you keep your heart healthy. You can keep your heart healthy what ever your age and its important to do so.
These are the main things that you could do to maintain a healthy heart:
Exercise frequently
Eating a healthy diet (with minimum fat)
Be aware of heart problems due to drinking, high blood pressure and stress.
Prevention is much better then to cure
This next bit focuses on keeping your heart healthy through nutrition!
To be reassured that your heart is healthy then here is a brand of supplements that I would recommend:
The first one is called ‘Cardioace’ which contains 30 capsules which can be taken once a day or once a week it will just give your heart a healthy life. It has Fish oils, garlic, antioxidants and many different things which will maintain a healthy blood pressure and cholesterol levels. Also it includes Safeguard nutrients which are vital for the heart. This product is on the market for $11.09 (The weird price is because the site I used is English and that would be £5.95 in pounds).
The second product is Omega-H3 this contains Many supplements with vitamins,minerals,amino acids and more for that all important nutritional support. This is the most comprehensive for health and Vitality. I would recommend this product. Its on the market for $11.09 approx which is £5.95. Again it contains 30 Capsules. I would recommend this one out of the two!
Click here to be redirected to ‘Viabiotics site’ you will need to click on ‘Heart and Circulation’
Create a video blog