Eating for a Healthy Heart
Ginger Malone asked:
Bad cholesterol or a bad diet is something we all experience at some point in time. It’s impossible to eat healthy our whole lives, even though we may try hard to do it. Eating healthy for your heart is something everyone should try to do, especially when it comes to restoring health and reducing heart attacks.
Your heart and food
We know these things for sure – a diet high in saturated fats will help raise your cholesterol, which is a risk factor for heart disease. People that are obese are more prone to heart disease. A diet high in sodium may elevate your blood pressure, leading to inflammation and even heart disease.
To help prevent heart disease and improve your health, put the tips below to good use.
Eat plenty of fish
Herring, sardines, and salmon are all excellent sources of Omega 3 essential fatty acids. Other fish are great to, although Omega 3 may help to get your cholesterol down to a healthier level.
Choosing healthy fats and oils
Saturated fat will increase the risk of heart disease. It’s found in meat, butter, and even coconut oil. You should avoid them until your cholesterol levels are down and you are at a healthy weight. Even those that love red meats can enjoy seafood and nuts for their main sources of protein.
Monounsaturated fats such as olive oils will help you to protect your heart. Olive oil is an ideal choice for cooking, dressing, or even as a dipping sauce.
Plenty of fiber
Fiber can help you control your cholesterol. You can find fiber in whole grain products to help control sugar absorption as well, which will help you keep your digestive system healthy.
Choosing carbohydrates
Eating for your heart involves staying away from sugary foods such as candy, cookies, cakes, and pastries. Eating a lot of sugar isn’t good for your heart disease at all. Healthy carbohydrates involve whole grain breads, whole grain pasta, brown rice, and a lot of vegetables. You should make fruits and vegetables the main aspect of your diet.
Healthy cooking methods
Stir frying and sautéing with olive oil or canola oil are both great methods, as you shouldn’t dip your food in batter and fry it anymore. If you cook chicken, remove the skin and bake it in the oven in foil.
Instead of frying your fish you should always bake it. Steaming your vegetables can help maintain the most nutrients. You should use cream sauces or lots of butter anymore either. When you eat vegetables, try squeezing lemon juice on them or using your favorite seasonings.
As you make the proper changes to your diet, keep in mind that it takes time for them to become habits. Eating healthy is always great for your body and your lifestyle, especially when it comes to your heart and the prevention of heart disease.
healthy heart
Bad cholesterol or a bad diet is something we all experience at some point in time. It’s impossible to eat healthy our whole lives, even though we may try hard to do it. Eating healthy for your heart is something everyone should try to do, especially when it comes to restoring health and reducing heart attacks.
Your heart and food
We know these things for sure – a diet high in saturated fats will help raise your cholesterol, which is a risk factor for heart disease. People that are obese are more prone to heart disease. A diet high in sodium may elevate your blood pressure, leading to inflammation and even heart disease.
To help prevent heart disease and improve your health, put the tips below to good use.
Eat plenty of fish
Herring, sardines, and salmon are all excellent sources of Omega 3 essential fatty acids. Other fish are great to, although Omega 3 may help to get your cholesterol down to a healthier level.
Choosing healthy fats and oils
Saturated fat will increase the risk of heart disease. It’s found in meat, butter, and even coconut oil. You should avoid them until your cholesterol levels are down and you are at a healthy weight. Even those that love red meats can enjoy seafood and nuts for their main sources of protein.
Monounsaturated fats such as olive oils will help you to protect your heart. Olive oil is an ideal choice for cooking, dressing, or even as a dipping sauce.
Plenty of fiber
Fiber can help you control your cholesterol. You can find fiber in whole grain products to help control sugar absorption as well, which will help you keep your digestive system healthy.
Choosing carbohydrates
Eating for your heart involves staying away from sugary foods such as candy, cookies, cakes, and pastries. Eating a lot of sugar isn’t good for your heart disease at all. Healthy carbohydrates involve whole grain breads, whole grain pasta, brown rice, and a lot of vegetables. You should make fruits and vegetables the main aspect of your diet.
Healthy cooking methods
Stir frying and sautéing with olive oil or canola oil are both great methods, as you shouldn’t dip your food in batter and fry it anymore. If you cook chicken, remove the skin and bake it in the oven in foil.
Instead of frying your fish you should always bake it. Steaming your vegetables can help maintain the most nutrients. You should use cream sauces or lots of butter anymore either. When you eat vegetables, try squeezing lemon juice on them or using your favorite seasonings.
As you make the proper changes to your diet, keep in mind that it takes time for them to become habits. Eating healthy is always great for your body and your lifestyle, especially when it comes to your heart and the prevention of heart disease.
healthy heart
Sweet Surprise for Healthy Hearts
Eileen Silva asked:
Now it’s no secret that most women are openly passionate about chocolate, but are you surprised that I would suggest chocolate for your “health-conscious” friends? Let me reassure you . . . recent research reports that dark chocolate contributes to heart health and is rich in cancer-fighting antioxidants.
Does this sound like just a chocolate lover’s dream to you? Let me assure you that in separate and varied research projects, researchers across the world are coming up with surprising results: chocolate . . . dark chocolate . . . (specifically cocoa or dark chocolate with a cocoa content of 60% or more) is consistently proving to be a factor in lowering risk of heart disease.
Dr. David L. Katz, of Yale University School of Medicine reports, “Cocoa is the most concentrated source of bioflavonoid antioxidants readily available in our diets.” He adds that these benefits come only from bittersweet dark chocolate and concentrated cocoa beverages. The key here is the effective combination of cocoa’s antioxidants and its magnesium, arginine, and fiber. Katz also warns that milk chocolate contains “potentially harmful saturated fats,” that the cocoa in some candy bars is “diluted by many other ingredients,” and that “cocoa comes in foods that tend to be energy-dense, and the harm of excess calories could readily offset the benefit of antioxidants.”
Are you wondering how dark chocolate lowers the risk of heart disease? Well, a research project conducted by Johns Hopkins University reveals that chocolate affects the platelets involved in clotting the blood, an action that is similar to, but not nearly equal to, taking one baby aspirin a day. This study revealed that chocolate eaters’ blood clotted more slowly than the blood of participants who had eaten no chocolate. Urine tests of both groups showed a lower level of thromboxane, a platelet waste product, in chocolate eaters.
What ingenious doctor at John Hopkins University thought of testing for the health benefits of chocolate? Actually, the University was testing the effects of aspirin on blood platelets. As part of the research, volunteers were to exercise, to stop smoking, and to avoid caffeinated drinks, wine, grapefruit juice and chocolate. However, some chocolate lovers admitted that they had not been successful at staying away from their chocolate. Although this negated their use in the aspirin study, researchers looked at their blood anyway. This is when they discovered that the chocolate eaters’ blood clotted more slowly than the blood of those who resisted successfully.
However, this was not the first time doctors suspected cocoa of contributing to healthy hearts; researchers have considered cocoa in this light since the 1700’s. Believe it or not, the idea for researching chocolate as a health benefit didn’t come from the a chocoholic research doctor or even from the clamorings of millions of chocolate loving women, but from the Kuna Indians who live off the coast of Panama. The Kuna, whose traditional diet is rich in cocoa beverages, experience an extremely low level in cardiovascular diseases, high blood pressure, high cholesterol, and diabetes. However, when the Kuna reduce their intake of cocoa, the numbers of incidents of these diseases rises significantly. Thanks to this information, researchers undertook projects to determine how dark chocolate can lower heart disease and related diseases.
By the way, remember all those reports you’ve heard concerning the antioxidants in green tea and red wine? Cornell University reports on their latest research in the American Chemical Society’s Journal of Agriculture and Food Chemistry their surprising results showing that cocoa has almost twice the amount of antioxidants that red wine contains and up to three times the amount that green tea contains. Lead Cornell researcher, Chang Lee, recommends combining all three drinks, “Personally, I would drink hot cocoa in the morning, green tea in the afternoon, and a glass of red wine in the evening.” Cornell researchers also advocate drinking cocoa instead of eating chocolate bars because one cup of cocoa has only about 1/3 gram of fat, while a standard 40-gram bar has 8 grams of fat.
Imagine! One of woman’s oldest and dearest friends — the chocolate bar — turns out to be a contributor to good heart health. Even better, it’s the more expensive dark chocolates (who doesn’t love really good chocolate) that have even higher levels of flavanoids. In the light of this research, go ahead — bless the chocolate lovers in your life with gifts of chocolate this year; in fact, why not indulge yourself as well? Happy Munching, and Happy New Year!
Caffeinated Content for WordPress
Now it’s no secret that most women are openly passionate about chocolate, but are you surprised that I would suggest chocolate for your “health-conscious” friends? Let me reassure you . . . recent research reports that dark chocolate contributes to heart health and is rich in cancer-fighting antioxidants.
Does this sound like just a chocolate lover’s dream to you? Let me assure you that in separate and varied research projects, researchers across the world are coming up with surprising results: chocolate . . . dark chocolate . . . (specifically cocoa or dark chocolate with a cocoa content of 60% or more) is consistently proving to be a factor in lowering risk of heart disease.
Dr. David L. Katz, of Yale University School of Medicine reports, “Cocoa is the most concentrated source of bioflavonoid antioxidants readily available in our diets.” He adds that these benefits come only from bittersweet dark chocolate and concentrated cocoa beverages. The key here is the effective combination of cocoa’s antioxidants and its magnesium, arginine, and fiber. Katz also warns that milk chocolate contains “potentially harmful saturated fats,” that the cocoa in some candy bars is “diluted by many other ingredients,” and that “cocoa comes in foods that tend to be energy-dense, and the harm of excess calories could readily offset the benefit of antioxidants.”
Are you wondering how dark chocolate lowers the risk of heart disease? Well, a research project conducted by Johns Hopkins University reveals that chocolate affects the platelets involved in clotting the blood, an action that is similar to, but not nearly equal to, taking one baby aspirin a day. This study revealed that chocolate eaters’ blood clotted more slowly than the blood of participants who had eaten no chocolate. Urine tests of both groups showed a lower level of thromboxane, a platelet waste product, in chocolate eaters.
What ingenious doctor at John Hopkins University thought of testing for the health benefits of chocolate? Actually, the University was testing the effects of aspirin on blood platelets. As part of the research, volunteers were to exercise, to stop smoking, and to avoid caffeinated drinks, wine, grapefruit juice and chocolate. However, some chocolate lovers admitted that they had not been successful at staying away from their chocolate. Although this negated their use in the aspirin study, researchers looked at their blood anyway. This is when they discovered that the chocolate eaters’ blood clotted more slowly than the blood of those who resisted successfully.
However, this was not the first time doctors suspected cocoa of contributing to healthy hearts; researchers have considered cocoa in this light since the 1700’s. Believe it or not, the idea for researching chocolate as a health benefit didn’t come from the a chocoholic research doctor or even from the clamorings of millions of chocolate loving women, but from the Kuna Indians who live off the coast of Panama. The Kuna, whose traditional diet is rich in cocoa beverages, experience an extremely low level in cardiovascular diseases, high blood pressure, high cholesterol, and diabetes. However, when the Kuna reduce their intake of cocoa, the numbers of incidents of these diseases rises significantly. Thanks to this information, researchers undertook projects to determine how dark chocolate can lower heart disease and related diseases.
By the way, remember all those reports you’ve heard concerning the antioxidants in green tea and red wine? Cornell University reports on their latest research in the American Chemical Society’s Journal of Agriculture and Food Chemistry their surprising results showing that cocoa has almost twice the amount of antioxidants that red wine contains and up to three times the amount that green tea contains. Lead Cornell researcher, Chang Lee, recommends combining all three drinks, “Personally, I would drink hot cocoa in the morning, green tea in the afternoon, and a glass of red wine in the evening.” Cornell researchers also advocate drinking cocoa instead of eating chocolate bars because one cup of cocoa has only about 1/3 gram of fat, while a standard 40-gram bar has 8 grams of fat.
Imagine! One of woman’s oldest and dearest friends — the chocolate bar — turns out to be a contributor to good heart health. Even better, it’s the more expensive dark chocolates (who doesn’t love really good chocolate) that have even higher levels of flavanoids. In the light of this research, go ahead — bless the chocolate lovers in your life with gifts of chocolate this year; in fact, why not indulge yourself as well? Happy Munching, and Happy New Year!
Caffeinated Content for WordPress
The Most Romantic Valentine’s Day Gift – a Healthy Heart
Claudia Pate asked:
Valentine’s Day is upon us. Everything from candy to purses to shoes to baking ware and supplies can be found now in red and pink with hearts on them or shaped as hearts. While hearts in February remind us of Valentine’s Day and the love we share with family and friends, the bigger event that could pass by almost unnoticed is the designation of February as Heart Month.
While I am not advocating giving up on romance this year, I encourage you to go one step beyond buying a gift or celebrating with a romantic dinner to taking actions to ensure that you and your spouse or loved one(s) will be around next year to celebrate Valentine’s Day together again.
The American Heart Association (www.americanheart.org) offers many tools to assess your heart health and put you on the road to decreasing your risk of heart disease or stopping it in its tracks.
By taking a short quiz, you can discover your risk for heart disease and register to receive a cookbook full of heart-healthy recipes. After answering a few questions regarding gender, age, height/weight, tobacco use, diet, physical activity, and your overall health, you will receive feedback on changes to make that will have long-lasting effects on your heart and overall health.
Additionally, you can join Start!, “the American Heart Association’s new national movement that calls on all Americans and their employers to create a culture of physical activity and health through walking.” Even if you are not employed or your employer does not participate, you can join (it’s free!) to receive advice, encouragement, and education to increase your physical activity, change your diet, participate in an organized heart walk, and learn from survivors of heart disease.
My Start! Online gives you access to activity and nutrition tools to help track your progress and keep you on track, as well as articles and tips to help you stay motivated.
When you choose Start! Moving, you will learn how walking helps not only your body, but your mind as well. You will be given an easy-to-follow plan to get started and stay on track with exercise along with information on how to determine how many calories you have expended.
When you choose Start! Eating Right, you will be given practical advice to determine how many calories you should eat in a day, what foods to buy, how to know which foods are heart friendly, and great recipes to improve your heart health.
Start! Walking for Individuals brings you together with one million other people in 500 events all across America who are joining together to stamp out heart disease. You can join an existing walk or start a new event in your area. There is no better way to stay motivated in your walking efforts than to work toward the goal of participating in a larger event.
If you are employed, Start! Walking Program for Individuals encourages your employer to create walking groups and set up walking routes in your workplace as another incentive to work toward a healthy lifestyle. Just send an email with your name, your company name, and the contact information of the person in charge of your human resources department, and the American Heart Association will do the rest by contacting your HR department to get started.
If all this has not yet motivated you to join Start!, read the real-life stories of heart disease survivors at Start! Survivors. Learn from someone who has survived heart disease and take steps now to prevent heart disease in your own life and in the lives of those you love.
If being part of an organized program is not your style, work on these ABCs of heart health also available through the American Heart Association: Avoid tobacco, Be more active, Choose good nutrition. These three changes, even in small steps, can have a huge impact on your health and quality of life.
As Valentine’s Day approaches, be fun, be romantic, enjoy the day with your spouse or loved ones, but remember to focus on the health of your heart and theirs by getting more exercise, eating right, and focusing on the goal of being around next year to do it all over again – together.
Kansieo.com
Valentine’s Day is upon us. Everything from candy to purses to shoes to baking ware and supplies can be found now in red and pink with hearts on them or shaped as hearts. While hearts in February remind us of Valentine’s Day and the love we share with family and friends, the bigger event that could pass by almost unnoticed is the designation of February as Heart Month.
While I am not advocating giving up on romance this year, I encourage you to go one step beyond buying a gift or celebrating with a romantic dinner to taking actions to ensure that you and your spouse or loved one(s) will be around next year to celebrate Valentine’s Day together again.
The American Heart Association (www.americanheart.org) offers many tools to assess your heart health and put you on the road to decreasing your risk of heart disease or stopping it in its tracks.
By taking a short quiz, you can discover your risk for heart disease and register to receive a cookbook full of heart-healthy recipes. After answering a few questions regarding gender, age, height/weight, tobacco use, diet, physical activity, and your overall health, you will receive feedback on changes to make that will have long-lasting effects on your heart and overall health.
Additionally, you can join Start!, “the American Heart Association’s new national movement that calls on all Americans and their employers to create a culture of physical activity and health through walking.” Even if you are not employed or your employer does not participate, you can join (it’s free!) to receive advice, encouragement, and education to increase your physical activity, change your diet, participate in an organized heart walk, and learn from survivors of heart disease.
My Start! Online gives you access to activity and nutrition tools to help track your progress and keep you on track, as well as articles and tips to help you stay motivated.
When you choose Start! Moving, you will learn how walking helps not only your body, but your mind as well. You will be given an easy-to-follow plan to get started and stay on track with exercise along with information on how to determine how many calories you have expended.
When you choose Start! Eating Right, you will be given practical advice to determine how many calories you should eat in a day, what foods to buy, how to know which foods are heart friendly, and great recipes to improve your heart health.
Start! Walking for Individuals brings you together with one million other people in 500 events all across America who are joining together to stamp out heart disease. You can join an existing walk or start a new event in your area. There is no better way to stay motivated in your walking efforts than to work toward the goal of participating in a larger event.
If you are employed, Start! Walking Program for Individuals encourages your employer to create walking groups and set up walking routes in your workplace as another incentive to work toward a healthy lifestyle. Just send an email with your name, your company name, and the contact information of the person in charge of your human resources department, and the American Heart Association will do the rest by contacting your HR department to get started.
If all this has not yet motivated you to join Start!, read the real-life stories of heart disease survivors at Start! Survivors. Learn from someone who has survived heart disease and take steps now to prevent heart disease in your own life and in the lives of those you love.
If being part of an organized program is not your style, work on these ABCs of heart health also available through the American Heart Association: Avoid tobacco, Be more active, Choose good nutrition. These three changes, even in small steps, can have a huge impact on your health and quality of life.
As Valentine’s Day approaches, be fun, be romantic, enjoy the day with your spouse or loved ones, but remember to focus on the health of your heart and theirs by getting more exercise, eating right, and focusing on the goal of being around next year to do it all over again – together.
Kansieo.com
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 For A Healthy Heart
Paul Hata asked:
Bad cholesterol or a bad diet is something we all experience at some point in time. It’s impossible
to eat healthy our whole lives, even though we may try hard to do it. Eating healthy for your heart
is something everyone should try to do, especially when it comes to restoring health and reducing
heart attacks.
Your heart and food
We know these things for sure – a diet high in saturated fats will help raise your cholesterol, which is a risk factor for heart disease. People that are obese are more prone to heart disease. A diet high in sodium may elevate your blood pressure, leading to inflammation and even heart disease.
To help prevent heart disease and improve your health,put the tips below to good use.
Eat plenty of fish
Herring, sardines, and salmon are all excellent sources of Omega 3 essential fatty acids. Other fish are greatto, although Omega 3 may help to get your cholesterol down to a healthier level.
Choosing healthy fats and oils
Saturated fat will increase the risk of heart disease.It’s found in meat, butter, and even coconut oil. You should avoid them until your cholesterol levels are down and you are at a healthy weight. Even those that love red meats can enjoy seafood and nuts for their main sources of protein.
Monounsaturated fats such as olive oils will help you to protect your heart. Olive oil is an ideal
choice for cooking, dressing, or even as a dipping sauce.
Plenty of fiber
Fiber can help you control your cholesterol. You can find fiber in whole grain products to help
control sugar absorption as well, which will help you keep your digestive system healthy.
Choosing carbohydrates
Eating for your heart involves staying away from sugary foods such as candy, cookies, cakes, and
pastries. Eating a lot of sugar isn’t good for your heart disease at all. Healthy carbohydrates
involve whole grain breads, whole grain pasta, brown rice, and a lot of vegetables. You should make
fruits and vegetables the main aspect of your diet.
Healthy cooking methods
Stir frying and sauteing with olive oil or canola oil are both great methods, as you shouldn’t dip
your food in batter and fry it anymore.If you cook chicken, remove the skin and bake it in the
oven in foil.
Instead of frying your fish you should always bake it.Steaming your vegetables can help maintain the
most nutrients. You should use cream sauces or lots of butter anymore either. When you eat vegetables, try squeezing lemon juice on them or using your favorite seasonings.
As you make the proper changes to your diet, keep in mind that it takes time for them to become habits.Eating healthy is always great for your body and your lifestyle, especially when it comes to your heart and the prevention of heart disease.
Create a video blog…instantly.
Bad cholesterol or a bad diet is something we all experience at some point in time. It’s impossible
to eat healthy our whole lives, even though we may try hard to do it. Eating healthy for your heart
is something everyone should try to do, especially when it comes to restoring health and reducing
heart attacks.
Your heart and food
We know these things for sure – a diet high in saturated fats will help raise your cholesterol, which is a risk factor for heart disease. People that are obese are more prone to heart disease. A diet high in sodium may elevate your blood pressure, leading to inflammation and even heart disease.
To help prevent heart disease and improve your health,put the tips below to good use.
Eat plenty of fish
Herring, sardines, and salmon are all excellent sources of Omega 3 essential fatty acids. Other fish are greatto, although Omega 3 may help to get your cholesterol down to a healthier level.
Choosing healthy fats and oils
Saturated fat will increase the risk of heart disease.It’s found in meat, butter, and even coconut oil. You should avoid them until your cholesterol levels are down and you are at a healthy weight. Even those that love red meats can enjoy seafood and nuts for their main sources of protein.
Monounsaturated fats such as olive oils will help you to protect your heart. Olive oil is an ideal
choice for cooking, dressing, or even as a dipping sauce.
Plenty of fiber
Fiber can help you control your cholesterol. You can find fiber in whole grain products to help
control sugar absorption as well, which will help you keep your digestive system healthy.
Choosing carbohydrates
Eating for your heart involves staying away from sugary foods such as candy, cookies, cakes, and
pastries. Eating a lot of sugar isn’t good for your heart disease at all. Healthy carbohydrates
involve whole grain breads, whole grain pasta, brown rice, and a lot of vegetables. You should make
fruits and vegetables the main aspect of your diet.
Healthy cooking methods
Stir frying and sauteing with olive oil or canola oil are both great methods, as you shouldn’t dip
your food in batter and fry it anymore.If you cook chicken, remove the skin and bake it in the
oven in foil.
Instead of frying your fish you should always bake it.Steaming your vegetables can help maintain the
most nutrients. You should use cream sauces or lots of butter anymore either. When you eat vegetables, try squeezing lemon juice on them or using your favorite seasonings.
As you make the proper changes to your diet, keep in mind that it takes time for them to become habits.Eating healthy is always great for your body and your lifestyle, especially when it comes to your heart and the prevention of heart disease.
Create a video blog…instantly.
Foods for Healthy Heart – Know the Facts
petersonbran asked:
Processed food especially full of Trans Fat: Many of the processed are full of trans fats which are known to be quite harmful for heart. As a matter of fact, even the small quantities of trans fats consumed can prove to be quite harmful for the heart. Even if any processed food show zero value of the trans fat, still the foods with the hydrogenated oils should be avoided.
Choosing healthy fats and oils Saturated fat will increase the risk of heart disease. It’s found in meat, butter, and even coconut oil. You should avoid them until your cholesterol levels are down and you are at a healthy weight. Even those that love red meats can enjoy seafood and nuts for their main sources of protein. Monounsaturated fats such as olive oils will help you to protect your heart. Olive oil is an ideal choice for cooking, dressing, or even as a dipping sauce.
A combination of canola and vegetable oils that offers the familiar cooking and frying performance of soybean oil with some of the health benefits of canola oil.
Health and vitality are choices you make every day, with every meal and snack you eat. Superfoods, like almonds, are foods that have been used for centuries for their nutrition and healing properties. Small daily amounts of Superfoods return huge benefits. It is only recently that the new scientific discoveries show what your ancestors knew to be true. Almonds have the ability to sustain your energy and restore your health and vitality daily, but especially after an illness or physical set-back.
Tomatoes are rich in calcium and potassium, and contain vitamins A, C and E. Tomatoes also contain lycopene which is a powerful antioxidant that is reputed to reduce the risk of heart disease. The antioxidants found in tomatoes can prevent LDL cholesterol from oxidizing and sticking to the blood vessel walls, which would raise blood pressure. Drinking tomato juice is a fantastic way to enjoy tomatoes. If you own a juicer, make your own. If you have to buy tomato juice make sure it’s a pure juice with no added salt or sugar.
The health and medical community have been telling people for years that eating a healthy diet is one of the best ways to reverse the effects of heart disease. The first step is to avoid fatty foods, particularly saturated fat. Saturated fat leads to high levels of LDL Cholesterol, known as the bad cholesterol. This type of cholesterol forms plaque in the artery walls which narrows and hardens the arteries. This can cause a blood clot which can block the artery stopping blood flow or it can break free and cause a heart attack or stroke.
Fresh fruits and vegetable are just the perfect types of foods to lose weight. Moreover, Strawberries, citrus fruits, and vegetables like green peppers and tomatoes also make a great addition because these are low in calories and contains vitamin C. Another type of food that should be included is Avocadoes. This fruits are high in fiber has omega- 3 fatty acids which are not only good for the heart but also plays a very important role in brain function and also in our normal growth and development.
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Processed food especially full of Trans Fat: Many of the processed are full of trans fats which are known to be quite harmful for heart. As a matter of fact, even the small quantities of trans fats consumed can prove to be quite harmful for the heart. Even if any processed food show zero value of the trans fat, still the foods with the hydrogenated oils should be avoided.
Choosing healthy fats and oils Saturated fat will increase the risk of heart disease. It’s found in meat, butter, and even coconut oil. You should avoid them until your cholesterol levels are down and you are at a healthy weight. Even those that love red meats can enjoy seafood and nuts for their main sources of protein. Monounsaturated fats such as olive oils will help you to protect your heart. Olive oil is an ideal choice for cooking, dressing, or even as a dipping sauce.
A combination of canola and vegetable oils that offers the familiar cooking and frying performance of soybean oil with some of the health benefits of canola oil.
Health and vitality are choices you make every day, with every meal and snack you eat. Superfoods, like almonds, are foods that have been used for centuries for their nutrition and healing properties. Small daily amounts of Superfoods return huge benefits. It is only recently that the new scientific discoveries show what your ancestors knew to be true. Almonds have the ability to sustain your energy and restore your health and vitality daily, but especially after an illness or physical set-back.
Tomatoes are rich in calcium and potassium, and contain vitamins A, C and E. Tomatoes also contain lycopene which is a powerful antioxidant that is reputed to reduce the risk of heart disease. The antioxidants found in tomatoes can prevent LDL cholesterol from oxidizing and sticking to the blood vessel walls, which would raise blood pressure. Drinking tomato juice is a fantastic way to enjoy tomatoes. If you own a juicer, make your own. If you have to buy tomato juice make sure it’s a pure juice with no added salt or sugar.
The health and medical community have been telling people for years that eating a healthy diet is one of the best ways to reverse the effects of heart disease. The first step is to avoid fatty foods, particularly saturated fat. Saturated fat leads to high levels of LDL Cholesterol, known as the bad cholesterol. This type of cholesterol forms plaque in the artery walls which narrows and hardens the arteries. This can cause a blood clot which can block the artery stopping blood flow or it can break free and cause a heart attack or stroke.
Fresh fruits and vegetable are just the perfect types of foods to lose weight. Moreover, Strawberries, citrus fruits, and vegetables like green peppers and tomatoes also make a great addition because these are low in calories and contains vitamin C. Another type of food that should be included is Avocadoes. This fruits are high in fiber has omega- 3 fatty acids which are not only good for the heart but also plays a very important role in brain function and also in our normal growth and development.
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Have a Healthy Heart
Rachel Lukasavige asked:
February has arrived and you may be gearing up for Valentine’s Day. You are buying cards, candy, and other gifts in order to get into that special someone’s heart. But there is another heart you should be thinking about this month and that is your own; especially if you are a woman. Heart disease is the number one killer of women and the American Heart Association has named February American Heart Month. Dedicate yourself to taking care of your own heart this year by following some simple advice.
Most women, when asked what their top health concern is, will name ****** cancer. ****** cancer accounts for one in 30 deaths in women but heart disease accounts for one in 2.6 deaths. It is important to take steps that will improve your heart and to spread the word about heart disease in order to help protect others. Many of the factors that increase your risk of heart disease are in your control.
There are three overall lifestyle changes you should focus on to become more heart healthy; tobacco use, diet, and physical activity. If you use tobacco, stop. Tobacco use raises your risk for heart disease significantly. As many as 30 percent of all coronary heart disease deaths in the U.S. each year are attributed to smoking. By quitting now, you can lower your risk significantly.
Lose weight or maintain your healthy weight by balancing your calorie intake and physical activity. Incorporate fruits, vegetables, and whole grains into your diet and consume oily fish twice a week.
Limit your intake of saturated and trans fat by choosing lean meats, fat-free or low fat dairy products, and avoiding products made with partially hydrogenated oil. Choose and prepare foods with little or no salt. This will help lower your blood pressure which, if high, contributes to heart disease.
Last, but certainly not least, get your blood pressure and cholesterol checked regularly and know what your numbers mean. You will want to aim for a total cholesterol of less than 200/mg/dL and a blood pressure reading of less than 120/80mmHg.
To learn more about these guidelines and screening numbers, visit the American Heart Association’s Go Red for Women page at www.goredforwomen.org/index.aspx. Make this the year you take care of your own heart.
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February has arrived and you may be gearing up for Valentine’s Day. You are buying cards, candy, and other gifts in order to get into that special someone’s heart. But there is another heart you should be thinking about this month and that is your own; especially if you are a woman. Heart disease is the number one killer of women and the American Heart Association has named February American Heart Month. Dedicate yourself to taking care of your own heart this year by following some simple advice.
Most women, when asked what their top health concern is, will name ****** cancer. ****** cancer accounts for one in 30 deaths in women but heart disease accounts for one in 2.6 deaths. It is important to take steps that will improve your heart and to spread the word about heart disease in order to help protect others. Many of the factors that increase your risk of heart disease are in your control.
There are three overall lifestyle changes you should focus on to become more heart healthy; tobacco use, diet, and physical activity. If you use tobacco, stop. Tobacco use raises your risk for heart disease significantly. As many as 30 percent of all coronary heart disease deaths in the U.S. each year are attributed to smoking. By quitting now, you can lower your risk significantly.
Lose weight or maintain your healthy weight by balancing your calorie intake and physical activity. Incorporate fruits, vegetables, and whole grains into your diet and consume oily fish twice a week.
Limit your intake of saturated and trans fat by choosing lean meats, fat-free or low fat dairy products, and avoiding products made with partially hydrogenated oil. Choose and prepare foods with little or no salt. This will help lower your blood pressure which, if high, contributes to heart disease.
Last, but certainly not least, get your blood pressure and cholesterol checked regularly and know what your numbers mean. You will want to aim for a total cholesterol of less than 200/mg/dL and a blood pressure reading of less than 120/80mmHg.
To learn more about these guidelines and screening numbers, visit the American Heart Association’s Go Red for Women page at www.goredforwomen.org/index.aspx. Make this the year you take care of your own heart.
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