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
Maintaining A Healthy Heart – Diets That Shoot Your Health Up!
Abhishek Agarwal asked:
Bad cholesterol or diet is experienced by all at one point of time. It is not possible to eat healthy food always throughout our life, however hard you may try to do so. Eating healthy food that can help the heart is something that should be followed by each and every person so that it may aid people in health restoration and also reduces the potential for heart attacks.
The food and heart:
It is known for sure that saturated fats raise cholesterol levels in the body and also increases the possibility of heart problems. Obese people are at a higher risk because of heart diseases. A high sodium content diet can boost the blood pressure and thereby lead to inflammation and other heart diseases.
Below, a few tips that may aid in preventing heart diseases and increase the overall health are given:
Eat a lot of fish
Herring, salmon and sardines are very good sources of 3 fatty acids that are very essential. Though other fish are better, omega 3 will help in getting the cholesterol level to a healthy one.
Choosing healthy oils and fats
Heart disease weakness increases with increased consumption of saturated fat. They ought to be avoided till the cholesterol levels go down and get to a healthy level. People who love to eat red meat can enjoy nuts and sea-food as a main source of protein.
Unsaturated fats like olive oil can help in protecting the heart. It is also a very good choice for dressing, cooking and also as dipping sauce.
Lot of fiber
It can aid in reducing cholesterol level. It can be found in products made of whole grain and help in controlling sugar absorption too. It will help in maintaining the health of the digestive system.
Choice of carbohydrates
Eating for helping your heart means avoiding food that contains sugars like cookies, cakes, candies and pastries. Consuming lots of sugar is not good for the heart at all. Carbohydrates that are healthy include whole grain pasta, breads, vegetables and brown rice. Fruits and vegetables should be made the main part of your eating habits.
Healthy methods of cooking
Saut
healthy heart
Bad cholesterol or diet is experienced by all at one point of time. It is not possible to eat healthy food always throughout our life, however hard you may try to do so. Eating healthy food that can help the heart is something that should be followed by each and every person so that it may aid people in health restoration and also reduces the potential for heart attacks.
The food and heart:
It is known for sure that saturated fats raise cholesterol levels in the body and also increases the possibility of heart problems. Obese people are at a higher risk because of heart diseases. A high sodium content diet can boost the blood pressure and thereby lead to inflammation and other heart diseases.
Below, a few tips that may aid in preventing heart diseases and increase the overall health are given:
Eat a lot of fish
Herring, salmon and sardines are very good sources of 3 fatty acids that are very essential. Though other fish are better, omega 3 will help in getting the cholesterol level to a healthy one.
Choosing healthy oils and fats
Heart disease weakness increases with increased consumption of saturated fat. They ought to be avoided till the cholesterol levels go down and get to a healthy level. People who love to eat red meat can enjoy nuts and sea-food as a main source of protein.
Unsaturated fats like olive oil can help in protecting the heart. It is also a very good choice for dressing, cooking and also as dipping sauce.
Lot of fiber
It can aid in reducing cholesterol level. It can be found in products made of whole grain and help in controlling sugar absorption too. It will help in maintaining the health of the digestive system.
Choice of carbohydrates
Eating for helping your heart means avoiding food that contains sugars like cookies, cakes, candies and pastries. Consuming lots of sugar is not good for the heart at all. Carbohydrates that are healthy include whole grain pasta, breads, vegetables and brown rice. Fruits and vegetables should be made the main part of your eating habits.
Healthy methods of cooking
Saut
healthy heart
The Secrets of A Healthy Heart
Brue Baker asked:
If you are trying to maintain a healthy heart here are some choices that you may want to implement into your lifestyle. I know that some of these may be very difficult for some people to do, but you have to ask yourself, Do I want to be healthy?
The following are all things you can do that are beneficial to the overall health of your heart. First, you should drink at least eight cups of water per day and exercise as much as possible.
I know this one might sound weird, but try to take deeper breaths when you breathe. This allows your body to get the maximum amount of oxygen in each breath, this is simply healthier for you and your heart. You also should consider getting a HEPA certified air purifier for your home and work place.
The most importane thing you can do to maintain a healthy heart is to eat as many fresh organic, fruits and vegetables as possible. It is also best to eat them uncooked, cooking can reduce the nutrient content within the vegetable.
You will want to go buy some mouthwash for your breath because you need to eat a lot of onions and garlic, and if you don’t like them you should take a natural garlic supplement. Garlic and onions help reduce cholesterol and blood pressure, as well as help support your immune system.
You need to increase your fiber intake. Fiber helps maintain the proper functioning of the large intestine, and it binds to harmful materials and makes sure they are eliminated from the body. Fiber also aids in weight loss and in the absorption of critical nutrients your body needs daily.
You can increase your fiber intake by eating more raw organic fruits and vegetables or taking a natural fiber supplement.
You also should try to eat wild, not farm raised, fish twice a week, and if you do not like to eat fish that much you should get your omega-3’s from a fish oil supplement.
The following are what you should avoid or watch our for if you want to maintain a healthy heart. You want to keep your stress level to a minimum. We all live pretty hectic lives, but the only way you will effectively get anything done is if you are healthy.
Is all that running around worth a heart attack later in life? I don’t think so. Take time for yourself everyday to exercise, you will notice that your stress levels will dramatically decrease just with regular exercise. Don’t have time? Make time. Your heart will thank you.
Try to avoid any toxic exposures of any kind, this means avoid processed food as much as possible and also avoid poor air quality. If you want a healthy heart you need to stay away from any trans fats and hydrogenated oils, deep fried foods, margarine etc.
To have a healhy heart you should also avoid tobacco, too much alcohol, too much caffeine, soda, and most juice drinks, they are just like soda. If you don’t believe me read the ingredients. Usually the only difference between most juice, sports drinks and soda is the carbonated water and the flavor.
If you are on medication for a heart condition always follow your medical provider’s advice and you should also try to educate yourself on the medication you are taking and any possible side effects you may need to look out for. If you are experiencing a lot of side effects, ask you doctor if they know of any natural remedies for your condition.
You should also get to know your family history of any heart conditions and address any possible concerns that may exist. If you are concerned see your local certified medical provider.
Good luck on your journey towards health and wellness!
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If you are trying to maintain a healthy heart here are some choices that you may want to implement into your lifestyle. I know that some of these may be very difficult for some people to do, but you have to ask yourself, Do I want to be healthy?
The following are all things you can do that are beneficial to the overall health of your heart. First, you should drink at least eight cups of water per day and exercise as much as possible.
I know this one might sound weird, but try to take deeper breaths when you breathe. This allows your body to get the maximum amount of oxygen in each breath, this is simply healthier for you and your heart. You also should consider getting a HEPA certified air purifier for your home and work place.
The most importane thing you can do to maintain a healthy heart is to eat as many fresh organic, fruits and vegetables as possible. It is also best to eat them uncooked, cooking can reduce the nutrient content within the vegetable.
You will want to go buy some mouthwash for your breath because you need to eat a lot of onions and garlic, and if you don’t like them you should take a natural garlic supplement. Garlic and onions help reduce cholesterol and blood pressure, as well as help support your immune system.
You need to increase your fiber intake. Fiber helps maintain the proper functioning of the large intestine, and it binds to harmful materials and makes sure they are eliminated from the body. Fiber also aids in weight loss and in the absorption of critical nutrients your body needs daily.
You can increase your fiber intake by eating more raw organic fruits and vegetables or taking a natural fiber supplement.
You also should try to eat wild, not farm raised, fish twice a week, and if you do not like to eat fish that much you should get your omega-3’s from a fish oil supplement.
The following are what you should avoid or watch our for if you want to maintain a healthy heart. You want to keep your stress level to a minimum. We all live pretty hectic lives, but the only way you will effectively get anything done is if you are healthy.
Is all that running around worth a heart attack later in life? I don’t think so. Take time for yourself everyday to exercise, you will notice that your stress levels will dramatically decrease just with regular exercise. Don’t have time? Make time. Your heart will thank you.
Try to avoid any toxic exposures of any kind, this means avoid processed food as much as possible and also avoid poor air quality. If you want a healthy heart you need to stay away from any trans fats and hydrogenated oils, deep fried foods, margarine etc.
To have a healhy heart you should also avoid tobacco, too much alcohol, too much caffeine, soda, and most juice drinks, they are just like soda. If you don’t believe me read the ingredients. Usually the only difference between most juice, sports drinks and soda is the carbonated water and the flavor.
If you are on medication for a heart condition always follow your medical provider’s advice and you should also try to educate yourself on the medication you are taking and any possible side effects you may need to look out for. If you are experiencing a lot of side effects, ask you doctor if they know of any natural remedies for your condition.
You should also get to know your family history of any heart conditions and address any possible concerns that may exist. If you are concerned see your local certified medical provider.
Good luck on your journey towards health and wellness!
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