Cooking For a Healthy Heart

We all know that heart problems are one of the most common ailments ailing modern man and that a majority of people today suffer from one or another kind of heart problem. However, do you know that heart diseases are the number one cause of deaths in the United States with more than a million people dying of coronary and cardiovascular diseases every year? Another startling fact is that more than a third of these deaths would not have occurred if people had incorporated required changes in their lifestyles and diets. Making food choices that keep your heart healthy is not just a necessity for people who are already suffering from heart problems but for healthy individuals who want to avoid getting a heart disease in the future. Incorporating simple changes in your eating and cooking habits can make a large amount of difference to the health of your heart and help you in avoiding heart problems. Follow our tips below if you want to keep yourself and your family heart healthy for life.

Change Your Cooking Medium: An unhealthy cooking medium is one of the most important causes of clogged arteries and heart problems. For making your food healthier, banish all kinds of animal fat and switch to using vegetable oils for all your cooking needs. Instead of choosing just any cooking oil, go for olive and seed oils since they are known to be heart friendly.

Get Vegetable Friendly: Food products from animals generally have high cholesterol levels and therefore if your meal consists mainly of meats, milk, eggs, cream, butter and poultry, then it is high time that you incorporated a variety of vegetables in your diet. Make it a point to serve at least one portion of vegetables with every portion of meat or poultry and you will balance the bad effects of your high cholesterol diet instantly. You can do this by making salads, stir fries and steamed veggies a part of all your menus. They are easy and fast to make and are tasty enough to be consumed by even hardcore non- vegetarians without too much of a fuss.

Lower Your Salt And Sugar Intake: Sodium from salt in foods, specially fried and packaged snacks is a major cause of high blood pressure. Therefore, try to cook with the minimum possible amount of salt and substitute packed snacks for home made ones. While sugar does not directly cause any heart problems, it causes obesity which is another major reason contributing to all kinds of heart diseases. Start making desserts that constitute mostly of fruits and have a low fat and sugar content. Fruit salads, sorbets, low fat fruit yoghurt and raw fruit served with dips are great dessert ideas that are easy to make and healthy to boot.

Switch To Low Fat "Everything": Even salads can prove to be unhealthy for your heart if they are laced with cholesterol laden cream dressings. Apart from making a conscious effort to buy low fat milk and animal products for cooking, you should also do away with fat and cream products. Go for non-cream dressings for your home made salads and try to substitute non-cream gravies and dressings for cream ones in pasta and non-vegetarian dishes.

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What to Eat and Drink Daily For a Healthy Heart

So what do you eat and drink daily for a healthy heart?

A study was done where hamsters were fed 3 things: juice, fruit; water (along with a fatty diet).

The 1st "hamster juice group" drank juice each day that was equal to four glasses (for a person weighing about 154 pounds. )

The 2nd "hamster fruit group" ate 3 apples or 1 bunch of grapes a day.

The 3rd "hamster water group" just drank water daily.

What were the results of the study?

They found that the hamsters who ate fruit or drank fruit juice improved their heart health. They had lower cholesterol levels, less oxidative stress, and their aortas had accumulated less fat than the "hamster water group".

So which was better for the heart, drinking fruit juice or eating fruit? They found that grapes, both juice and fruit were the most beneficial to the heart? Listed below is what worked the best in the study, listing the most effective first:

Purple grape juice (had 2 ½ times more benefits than apple juice). Why? Possibly because grapes have such a high level of antioxidants Purple grapes (effective but not as effective as the juice possibly because the juice is much more concentrated) Apple juice Apples

The University of Montpellier team concluded that the juice's benefits came from its high levels of phenols - an antioxidant. The researchers say their findings suggest the amount of phenols (antioxidants) contained in a food have a direct effect on its antioxidant properties. This is helpful when trying to decide what is the best juice to give your children. Seems like purple grape juice would be a good first choice and apple juice would be a good 2nd choice. As far as fruit goes, according to the results of the study, grapes would be a good choice... and then apples.So for a healthy heart, you might want to join your kids and add some grape juice and grapes to your daily diet.

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Eating Healthy For Heart

When you make the decision to eat healthier, to get into shape, and become more fit, you also need to consider eating better for the health of your heart. You need to include more fresh vegetables and fresh fruits and stick with leaner proteins to promote your heart health.

Also in order to maintain the health of your heart, consider the following:

Stay away from canned and prepackaged foods. These typically are high in sodium and eating too much salt will lead to high blood pressure and eventual problems with your heart.

Choose to eat smart protein foods, including fish, chicken, and lean meats. Non or low-fat dairy products and legumes are also heart-smart sources of protein.

Don't skip out on fat. You should stay away from trans-fats and saturated fats but consume monosaturated fats such as those found in olive oil and omega-3 fatty acids, which you can get from fish, certain vegetables, and nuts.

Increase your intake in soluable fiber, which is found in oat bran, green vegetables, beans, and citrus fruits. These soluable fibers help to lower levels of cholesterol, leaving your heart in better shape.Leading a sedentary lifestyle is one of the main risk factors for heart disease. You need to work at strengthening your heart and improving your cardiovascular system. Other reasons that exercise and activity is important to your heart health is:

In addition to eating better for your heart, you also need to incorporate heart-healthy fitness activities into your daily routine.

You will improve your circulation so your body will be able to use oxygen more efficiently. You will increase the levels of your energy so you'll experience less fatigue and incidents of shortness of breath. You will lower your blood pressure levels. You will build up your levels of endurance. You will learn to improve your balance and body flexibility. You will strengthen your bones. You will improve your overall strength and muscle tone. You will reduce the amount of your body fat and enable you to maintain a healthy weight. You will also give your heart a break from stress, anxiety, tension, and depressive episodes. You will be able to get more rest at night and improve your quality of sleep.Types of Exercise

Stretching
Make sure you start out each activity with the proper amount of stretching. Stretch your arms and legs to prep your muscles for the exercises you are able to perform. This prep work helps to prevent injury or muscle exertion. It will also help keep you more flexible.

Aerobic and Cardiovascular Workouts
Using the large muscle groups, these types of exercises will strengthen the heart and lungs so your body can use oxygen more effectively. Examples of aerobic exercises include walking, running, cycling, jumping rope, and water aerobics. Perform routine exercises for 20-30 minutes a day.

Strengthening
Repeatedly tightening the muscles with exercises until it tires out will help strengthen the body and the heart.

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Healthy Heart Supplements

Vitamins and Supplements for a Healthy Heart:

1).Fish Oil Supplements.
Studies showed that fish oil can help get rid of buildup in your coronary arteries.

2).Garlic
Garlic supplements have been shown to potentially help lower your cholesterol.

3).Vitamin E
Vitamin E also helps with heart health by helping to keep cholesterol.

4).Policosanol
Policosanol helps you manage your cholesterol from the beginning, helping to stop your body producing too much of it.

5).Vitamin B
Vitamin B is great for managing stress, but some of them-especially vitamin B3 (Niacin), has been shown to increase healthy cholesterol levels.

6).Aerobic Exercise
Aerobic exercise like running can increase cardiovascular fitness and help maintain a healthy heart.

7).Grape Seed Extract,

8).Eating lots of nuts.
Nuts, like almonds, have been proven to contain chemicals that help keep cholesterol levels down.

9).Watch your diet.
This is the single best piece of advice when paired with exercise. Losing excess weight by setting up an appointment with a registered dietitian, and start making positive changes to protect your heart from heart disease.

TAGS: Healthy Heart Supplements,  Supplements for a Healthy Heart

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Safe Exercise for Heart Disease Patients


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Safe Exercise for Heart Disease Patients

If you have a loved one who's recently been diagnosed with heart disease or had heart surgery, the doctor probably told you that exercise is an important part of keeping the condition under control. But is it safe for him to keep exercising like he has been, or does your loved one need to make some changes? And what exercises are best?Here are some things to discuss with the doctor:
Medication changes. New medications can greatly affect your response to exercise; your loved one's doctor can tell you if his normal exercise routine is still safe.

Source: http://www.webmd.com/heart-disease/guide/safe-exercise-patients


Heart Failure: Exercise for a Healthy Heart

A sedentary (inactive) lifestyle is one of the top risk factors for heart disease. Fortunately, it's a risk factor that you can do something about. Regular exercise, especially aerobic exercise, has many benefits. It can:
Strengthen your heart and cardiovascular system.
Improve your circulation and help your body use oxygen better.
Improve your heart failure symptoms.
Increase energy levels so you can do more activities without becoming tired or short of breath.
Increase endurance.
Lower blood pressure.
Improve muscle tone and strength.
Improve balance and joint flexibility.
Strengthen bones.
Help reduce body fat and help you reach a healthy weight.
Help reduce stress, tension, anxiety and depression.

Source: http://www.medicinenet.com/fitness_exercise_for_a_healthy_heart/article.htm


Safe Exercise for Heart Disease Patients

Over the past decades, numerous scientific reports have examined the relationships between physical activity, physical fitness, and cardiovascular health. Expert panels, convened by organizations such as the Centers for Disease Control and Prevention (CDC), the American College of Sports Medicine (ACSM), and the American Heart Association (AHA), along with the 1996 US Surgeon General’s Report on Physical Activity and Health,  reinforced scientific evidence linking regular physical activity to various measures of cardiovascular health. The prevailing view in these reports is that more active or fit individuals tend to develop less coronary heart disease (CHD) than their sedentary counterparts. If CHD develops in active or fit individuals, it occurs at a later age and tends to be less severe.

Source: http://circ.ahajournals.org/cgi/content/full/107/1/e2


Heart Disease

You know how important your heart is, so it's no wonder people worry when they hear someone has heart problems.Heart disease, also called cardiovascular (say: kar-dee-oh-vas-kyoo-lur) disease, mainly affects older people and means that there are problems with the heart and blood vessels.
You might know someone who has cardiovascular disease because 61 million Americans have some form of it. This disease includes a variety of problems, including high blood pressure, hardening of the arteries, chest pain, heart attacks, and strokes.

Source: http://kidshealth.org/kid/grownup/conditions/heart_disease.html


Heart disease: Exercising for a healthy heart

When you have coronary artery disease, it is very important to exercise regularly. If you aren't already active, your doctor may want you to begin an exercise program. Even if you can only do a small amount of exercise, it is better than not doing any exercise at all.
Key points Talk to your doctor before beginning an exercise program. Your doctor may do an electrocardiogram (ECG or EKG) and possibly an exercise stress test to assess how much activity your heart can safely handle.After you start exercising, stop your activity immediately if you experience chest pain, feel faint or lightheaded, or become extremely out of breath.

Source: http://health.yahoo.com/heart-treatment/heart-disease-exercising-for-a-healthy-heart/healthwise--te7797.html

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Warning signs when buying a used Hot Tub Or Spa

You've tried ads in a used hot tub and found what looks like a large. Or perhaps a friend has offered to make you buy them, or maybe I have received a tub used as a freebie. It's really a good deal? There is no way to tell for sure until you have it installed and running.

The first and most important thing is to not buy and pay for any used spa or hot tub that you have not seen in operation and tested completely. The purchase of a"dry"tub is a disappointment waiting to happen. You might get lucky and everything goes well, but also stand the chance of having a budget-busting disaster on your hands.

You should also keep in mind that the simple movement of a tank puts a whole new set of stresses on the plumbing, tub shell, and the frame. An unnoticable crack in the spa, sitting in its original position is likely to be exacerbated by a truck and move it. This is especially true if the tank was repaired at times in the past. So, just because everything was going well when you checked it out, does not mean it will be exactly the same thing when you have finished your movement and installation.

• Even with a free hot tub will probably have some hidden fees and perhaps unexpected
• You must find a way to move it. Many"portable"hot tubs will not fall into the back of a truck.
• You must connect the power (and if you are not an electrician, this is something that should never be attempted by the owner of a house). This could involve trenching for power lines and the management of a drop to 220 volts, in addition to the supply of electricity.
• Once you get everything you need to fix something broke on the move, and repair damage or defects that were not visible when you have inspected.
• It is also likely need to buy other supplies (chemicals for water, a test kit, a new filter cartridge, and possibly a hot tub cover).
• Check the filter cartridge to ensure it is implemented and the filter itself is not torn or just completely exhausted.
• He has come with a hot tub cover? If the lid is broken, torn, discolored, waterlogged, or a thermal blanket is not included in the contract, then you could look at a significant additional cost.

If an inspection of the hot tub, be sure and check the following:

1. Use a thermometer to check the accuracy of the thermostat bath tub. If you are out of calibration, which is not necessarily a problem, but the information you need to know to operate the tub safely. If you won't heat the water to normal operating temperature (usually 104 degrees), which is another matter entirely. There may be a heating problem.
2. Open any door giving access to facilities or areas under the tub. Look for any leaks or signs of water. Check around the pump for any indication that the pump seals are leaking and should be replaced.
3. Listen to the sound of the pump running. Should be a constant buzz. Other sound should tell you that you have a replacement pump in your near future.
4. Turn on the fan and again, listen to the engine. It should sound a bit 'like a vacuum cleaner, and you hear a knocking, pinging, or scraping this is not normal and means that could be whipped out a credit card soon.

Any problems that are discovered may be used as points of negotiating a lower price to purchase. If you remember these issues to the seller, you might get a grant of money that will make the deal more attractive to you.

With all this said, there are some great values used in hot tubs. Only, they can not control things carefully so that you will not regret your decision. Budget for some unexpected expenses, and cross your fingers.

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Keeping Away From Heart Problems

Question : I AM in my early 30s and recently I went for a blood test. The results showed that I have an elevated blood cholesterol level. I was advised to take a fish oil supplement to prevent cardiovascular disease. Can you tell me which fish oil supplement is good for me?

Answer : PREVENTION is always better than cure. If the cholesterol level is not well-controlled, it may lead to cardiovascular disease later. Excessive cholesterol in the blood will increase the risk of atherosclerosis and eventually lead to heart attack or stroke.

Fish oil is the richest source of Omega-3 fatty acids such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Clinical studies have shown that regular intake of fish oil can reduce the risk of a fatal heart attack by 20 per cent and lower elevated triglyceride levels.

A high-grade fish oil concentrate is sourced from fish such as sardine and anchovy that are caught from clean waters. These types of fish have a shorter life cycle and are non predatory as they are feed on plants; thus there is less possibility of these fish accumulating environmental toxins like mercury, lead, dioxin and etc. Furthermore, fish oil that undergoes molecular distillation and a proprietary purification technology (super refining) to further reduce the trace impurities and environmental toxin has an excellent safety profile. Normally fish oil supplements are produced as either Omega-3 triglycerides or ethyl esters. Many scientists believe that triglycerides form is more bio-available (70 per cent better absorbed) than the synthetic ethyl esters form.

Besides taking fish oil, reduce or avoid red meat, animal fats and their products, organ meat, fried food, sweet desserts and alcohol consumption. Drink plenty of plain water and take more fruit and vegetables. Exercise regularly too for optimum health.

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Maintain Heart Health With Grape Juice

As we all know that HEART is the hour of life. If you stopped beating, ending all "living contract" someone in the world. Its heart-healthy is a wise action to avoid heart disease.

Cardiovascular disorders (CVD) are the number one cause of death in Western countries. Treatment efforts, especially the prevention, for a variety of vascular related diseases became important things that continue to be extracted. Consumption of fresh fruit juice regularly is believed to help keep someone from a variety of diseases.

The team of researchers from the Universite Louis Pasteur de Strasbourg selecting objects and test the grape juice and the effects on the heart benefits. They reported that grape juice helps protect a person from heart disease. The same effect was also found from red wine (red wine) without alcohol.

"Grape juice has the same protective effect against heart disease as red wine, but a non-alcohol," said Dr Valerie Schini-Kerth a chairman of the writing team that published the study in the journal Cardiovascular Research.

Red wine and certain types of grape juice is known to have high levels of ang polyphenoly. Polyphenols are a group of secondary metabolite produced by plants and play an important role for human health. Some of these polyphenols are a group of powerful antioxidants, while others serve to prevent and fight cancer cells, and also have antimicrobial properties (avoiding infection).

That is why, grape juice is believed to prevent and help cure some diseases such as viral influenza. Related to this research, pointed polyphenols may inhibit the production of proteins that are usually associated with cardiovascular disease.

Heart problems and blood vessels (vascular) will develop when endothelial cells present in blood vessels are not working properly.

Schini-Kerth and her team found that the content of polyphenols in grape juice can activate endothelial cells to produce nitric oxide that helps protect the body against cardiovascular disease and maintain healthy blood vessels and blood pressure. Polyphenols in red wine and fresh grape juice has the same workings.

"However, not all the grape juice has a beneficial effect like that. Only with high levels of polyphenols are able to produce optimal benefits for heart health, "Schini-Kerth said.

Number of polyphenols in grape juice, depending on the type of wine and how the manufacturing process.

"We have information about 100 different types of wine along with information about the number of its polyphenols. From there it is known that the highest protective effect was the highest polyphenolnya content, "he said.

However, Schini-Kerth, whose research was partly funded by nearly Welch Foods Inc. (producer of grape juice), revealed that currently only a little information revealed about the content of polyphenols in grape juice.

To learn more effect on humans, researchers conducted an experiment to study cells derived from pigs. They are looking for healthy blood vessels and to plan further study to see whether grape juice has an effect on blood vessels, which usually indicates a sign of cardiovascular problems.

Meanwhile, according to consultants at the division of cardiovascular disease and assistant professor of medicine at Mayo Medical School, Martha Grogan MD, likely benefits of grape juice for heart health is always there.

"There is some evidence to suggest that drinking red wine may reduce the risk of heart attack, but the benefit itself depends other factors such as antioxidant substances called flavonoids found in red wine. Grape juice and red grape juice also contain flavonoids, "he said.

He further said that red wine also contains a substance called resveratrol can reduce the risk of blood clot. This substance is also contained in grape skins and seeds. But not yet known whether the content of resveratrol in the wine enough to bring significant benefits to health.

American Heart Association does not recommend that anyone consume alcohol just to prevent heart disease. Remember that alcohol may increase the risk of high blood pressure, obesity, stroke, and cancer.

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Mung Bean Can Maintain Heart Health

In addition to nutrient-rich, green beans are also rich in fiber are good for digestive health. Green beans are also inexpensive and easily available, suitable as a source of cheap vegetable protein after tempeh or tofu.

Mung Bean (Phaseolus radiatus) are special, very rich nutrient content and complete. Setap 100 g green beans containing 351 kcal energy, 22.2 g protein, 1.2 g fat, 62.9 g carbohydrates, 3.7 g minerals, 125 mg calcium, 320 mg phosphorus, iron 6.7, retinol 47 mcg, Thiamine 0.64 mg and 6 mg of ascorbic acid. Green beans are also rich in fiber and phytonutrients that are good for digestive system health. fiber in green beans binding substance capable of causing cancer of the colon carcinogen. Fatty acid content of green beans contain unsaturated fatty acids that are good for heart health. While group B vitamins play a role in the process of the body and maintain perumbuhan body health.

Green beans can be processed into a variety of dishes and drinks, such as mung bean porridge, milk, green beans, iced green beans, mixed and gandasturi compote. Green beans can also be ditunaskan vegetable sprouts or bean sprouts. Things to note when boiled tender sprouts so quickly is, do not add salt when boiling green beans. Add salt after soft soybean seeds and cracked. Green beans have a slightly unpleasant smell, add the ginger or other essential aromas to the smell of rotten green beans can be reduced.

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Maintaining Heart Health

The heart is one of the most important organ in the human body and the main motor merpakan in the blood stream. Therefore, health is very important. But many of us are not too aware that heart disease is not like any other illness that always begins with symptoms that clear. Here are tips on how to keep our heart healthy.

Avoid Cigarettes

The study says that people who smoke have a 2-fold chance of heart disease than people who do not smoke or passive smokers. When you stop smoking, this risk will gradually decline

Reduce Salt

The salt can cause hypertension which later can increase the risk of heart attack. To maintain health, more consumption of vegetables and fruits.

Reduce Alcohol

Alcohol consumption can damage cardiac muscle that could increase the occurrence of heart attack

Organized Sports

The heart muscle consists of muscles and these muscles need exercise. One way is by doing exercise. The experts suggest regular exercise about 30 minutes each day to maintain your body's health.

Keep your Body Mass Index (BMI)

With BMI or maintain your ideal weight you are reducing the heart's performance so that you become more heart healthy.

Routine Check Cholesterol

People who have high cholesterol have a higher risk of heart attack, stroke, and diseases that affect blood circulation in the body. Therefore cholesterol checkups on a regular basis is very good for an indication of our heart health.

If your blood pressure is high, you can decrease with exercise and eating foods that contain lots of fiber.

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How To Maintain Heart Health

World Heart Federation (World Heart Federation / WHF) estimates that cardiovascular disease will be the main cause of death in Asia in 2010. Therefore, it is expected to announce the program "Healthy Indonesia 2010" by the Ministry of Health, death rates from heart disease could be reduced to the lowest limit.

Surely not difficult to reduce the risk of heart disease threat. For starters, you can follow some tips below:

1. Adjusting diet
a. Try eating more foods such as rice, vegetables (green beans, spinach, etc.), fruits, fish, cereals and yogurt.
b. Reduce intake of foods such as milk, cheese and nuts. Add garlic to your recipes.
c. Eating foods that contain beta-carotene such as carrots, cabbage and tubers.
d. Reduce sodium intake, no more than 1 1 / 4 teaspoon salt in a day. Eat regular meals. Drink enough water. Change the habit of drinking coffee with tea.

2. Changing patterns and lifestyle
a. Exercising regularly. At first sports to choose from mild to moderate intensity such as brisk walking, or bicycles made for at least 30 minutes three to five times a week. Get used to using the stairs every want to go to a higher floor.
b. Take advantage of every opportunity to perform physical activity. If you drive a motor vehicle, try to park a little farther from your destination so you get used to walking.
c. Doing housework such as sweeping, mopping, cleaning the house in addition to your sport. Maintain your ideal weight.
d. Stop smoking and avoid alcohol.
e. Get plenty of rest. Organize your daily schedule and avoid stress.
f. Take a useful exercise to reduce stress such as relaxation therapy, yoga and meditation. Many laughed also a good medicine.

3. Check with your health on a regular basis
a. Know history of heart disease and blood vessels in your family tree.
b. Medical check ups done on a regular basis, including the monitoring of blood pressure and cholesterol your body.

4. Take only drugs that are prescribed by a doctor for you

5. Give and receive affection from the people you care about

Try applying a few basic tips above in your life everyday, for the most appropriate treatment for heart disease are actually prevent heart disease itself.

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Nuts for a Healthy Heart

Nuts are not only friends to watch the ball. Many health experts as food meyebut super nuts. Nuts contain unsaturated fatty acids and other nutrients essential for heart health. Food is included in a healthy delicious meals.

What type of nut consumption is not too important, although the nutrition and fat content of nuts varies depending on the type. Walnuts, almonds, green beans, peanut skin, and so on, have a complete nutrition in every butirnya.

Various studies have shown people who regularly eat nuts have a bad cholesterol (LDL) cholesterol, low in the blood. High levels of LDL contribute to the high risk of heart disease. Therefore, the ability to reduce LDL nuts very profitable.

In addition to reducing the risk of clot that can trigger fatal heart attacks, also increase the health nuts artery.

Although there are many varieties and types of nuts, but experts agree basically nuts contain three essential ingredients to the heart following:

-Unsaturated fatty acids
Both the fat content in peanuts, both of monounsaturated fatty acids and polyunsaturated able to reduce levels of bad cholesterol.

- Fatty acids omega-3
Most nuts are rich in omega-3 is effective in preventing various heart diseases. Besides the nuts, omega-3 also may be obtained from the fish.

- L-arginine
Nuts are also rich in L-arginine, a compound that helps the health of blood vessel walls to make it more flexible and not easily clogged.

- Fiber
All types of nuts contain fiber, which is useful for lowering cholesterol. Fiber also makes it easier to feel full, so we will not overeat.

- Vitamin E
Although not too obvious but experts suspect this vitamin helps the development of plaque in arteries that can lead to narrowing the lead to pain in the chest or heart attack.

- Sterols
Plant sterols (plant sterols) are organic compounds that effectively lower cholesterol. These compounds are usually added to products such as margarine for added health benefits.

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