Posts Tagged ‘inflammation’
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A Heart Healthy Diet Makeover
Heart Disease remains the number one cause of death in the U.S. among both men and women. Part of the problem is it is truly a silent killer. There are few warning signs of a heart attack and the signs that are there dont necessarily make us feel bad. The good news is there are many lifestyle changes you can make to significantly decrease your risk of heart disease. Here are 9 simple steps to make over your diet for heart health.
1.Use the right fats: The good fats are found to preserve HDL (protective cholesterol) and lower LDL (Bad Cholesterol) levels. The good fats are found in foods such as olive, canola, and peanut oils as well as nuts, avocados and olives.
2.Decrease the Saturated Fats: These fats tend to increase the cholesterol made by your body. They can increase your total and LDL (Bad) cholesterol levels. Saturated fats are found in animal products such as dairy, poultry (especially the skin), meats, butter and cream based sauces and dressings. It is not necessary to omit these foods, just choose leaner options and have the higher fat foods once in awhile.
3.Remove all Trans Fats from your pantry! : Trans Fats are oils that have been hardened by the hydrogenation process, such as stick margarine and shortening used to make commercial baked goods, chips, and fast foods. Like saturated fats, these fats increase total blood cholesterol and LDL (Bad) cholesterol levels and may even lower HDL (Good) cholesterol levels. Food labels will be required to list the amount of Trans fats in a food product by 2006. Until then, if the ingredient list on the food label includes the term hydrogenated, or partially hydrogenated, it contains Trans Fats. Avoid these products!
4.Increase Your Fiber! : Soluble fiber helps lower cholesterol levels in the blood by binding to cholesterol in the intestine so it cannot be absorbed by the body. Good food sources of soluble fiber include beans and legumes, oranges, apples, prunes, broccoli, carrots, oat bran, oatmeal, and some cereals. Use whole grain products in place of their white counterparts. Eat at least 20-40 grams of fiber a day. (Most Americans only eat around 12 grams of fiber a day.)
5.Omega-3 Fatty Acids every day: Omega-3 Fatty Acids are essential fatty acids meaning we have to get them from our diet. These fatty acids may reduce the risk of blood clotting, decrease inflammation, lower triglyceride levels, normalize heart rhythms and improve the immune system. Consumption of Omega-3 fatty acids daily may reduce the incidence of sudden cardiac death by 50-70%. Omega-3 fatty acids are found in: fatty fish such as salmon, mackerel, lake trout, halibut, and sardines. Other sources include ground flax seeds, soybeans, canola oil, and walnuts.
6.Five To Eight Fruits and Vegetables a day: Eating fruits and vegetables can help to decrease your risk of heart disease, cancer, cataracts, and can help to lower blood pressure. Fruits and Vegetables are loaded in vitamins, minerals, and phytochemicals. The more fruits and veggies you eat, the more antioxidant activity in your body.
How do antioxidants work? Every day we are exposed to free radicals from our diets, sun, chemical exposure, pollution, etc. These free radicals promote the plaque build up in our arteries leading us to increased risk of heart disease. Antioxidants work by neutralizing these free radicals before they can cause damage to our bodies.7.Folic Acid: High levels of an amino acid called homocysteine in the blood have been associated with damage to the blood-vessel walls, increased blood clotting, and overall increased risk of cardiovascular disease. Folate is a B vitamin which has been shown to decrease these homocysteine levels in the blood. Good food sources of Folate include green leafy vegetables such as kale, spinach, beet greens, and chard as well as legumes, asparagus, broccoli, oranges, orange juice, whole and fortified grains, walnuts and peanuts.
8.Add some almonds! Studies show that eating an ounce of almonds a day can help to lower your cholesterol. A matter of fact, a recent study published in Journal of the American Medical Association found that eating a diet that included plant sterol margarine (such as Benecol or ProActiv), soy products, almonds and increase fiber was able to lower cholesterol levels as much as the statin drugs and in just 2 weeks time! Have an ounce of almonds as a snack, or sprinkle them in your cereal or salad.
9.Have a little soy: Soy has also been shown to lower cholesterol levels.
Using soy on a weekly basis is a great step towards protecting your heart. If you are not a tofu fan, try soy milk or yogurt, garden burgers, edamme (soy beans), or soy sausage patties. There are all kinds of ways to include soy in your diet!Sample Heart Healthy Meal Makeover:
Sample day
Before:
Breakfast:
- glass of orange juice
- 2 fried eggs
- 3 slices of bacon
- 2 slices white bread with 3 tsp butter
Lunch:
- roast beef sandwich on white bread
- potato chips
Snack:
- 1 cup Cheez It crackers
Dinner:
- fried fish strips
- 1 cup mashed potatoes cooked w/whole milk and butter
- cup cornDiet make over:
Breakfast:
-glass of calcium fortified orange juice
- scrambled egg beaters
- 1-2 slices of whole grain bread with 1-2 tsp Benocol or ProActive spread
- 1-2 slices soy bacon or sausage links
Lunch:
- turkey, lettuce, tomato, and avocado sandwich
- 1 cup vegetable soup
- 8 oz vanilla non-fat yogurt with 1/3 cup of berries added
Snack:
1 ounce almonds
Dinner:
-3 ounces baked or broiled salmon
- cup broiled red potatoes with olive oil
- cup broccoli
- 1-2 cups of salad with cut up pears and toasted walnuts
with 1TB olive oil vinaigrette salad dressingResults:
Day 1 = 2300 calories and 114 grams fat; 98 grams sat fat; 45% calories from fat
Day 2 = 1800 calories and 58 grams fat; 14 grams sat fat; 29% calories from fat.Making small changes can go a long way to improve your heart health! What changes can you start making?
About the Author
Meri Raffetto, 2005
Owner of Real Living Nutrition Services, Meri Raffetto is a Registered Dietitian and a recognized professional in the area of nutrition and wellness. She has developed two online weight management programs, The Mini Diet Makeover and The Ultimate Diet Makeover, which focus on a healthy, non-diet approach to weight loss. For more information or to sign up for our free newsletter, visit www.reallivingnutrition.com.Written By: Meri Raffetto RD
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What is Heart Disease?
Cardiovascular disease is a very broad term. Cardiovascular disease refers to diseases of the heart (cardio) and diseases of the blood vessels (vascular), hence cardio-vascular disease. However, diseases affecting the heart are referred to as heart disease.
The term heart disease is a very broad term. Problems can arise within the heart muscle, arteries supplying blood to the heart muscle, or the valves within the heart that pump blood in the correct direction. Understanding the differences between each disease of the heart can help with the confusing applications of the term heart disease. Coronary artery disease or CAD is the most common type of heart disease and the leading cause of death in both genders in the U.S. Coronary artery disease affects the arteries supplying blood to the heart muscle. These coronary arteries harden and narrow due to the buildup of a waxy cholesterol, fatty substance referred to as plaque.
This plaque buildup is known as atherosclerosis. The increase in plaque buildup causes the coronary arteries to become narrower. This will cause blood flow to become restricted, decreasing the amount of oxygen delivered to the heart muscle. Decreasing the amount of oxygen supplied to the heart muscle can cause angina (chest pain) and lead to a heart attack. Coronary artery disease over time can weaken the heart muscle contributing to heart failure and arrhythmias (abnormal heart rhythms).
Coronary heart disease is another confusing type of heart disease. Coronary heart disease is not the same thing as coronary artery disease. While coronary artery disease refers to the coronary arteries, coronary heart disease refers to the diseases of the coronary arteries and resulting complications. This includes such complications such as chest pain, a heart attack, and the scar tissue caused by the heart attack. Understanding this subtle difference between the two may impress your cardiologist.
Cardiomyopathy is a disease affecting the muscle of the heart. Cardiomyopathy can be genetic or caused by a viral infection. Cardiomyopathy can be classified as primary or secondary. Primary cardiomyopathy is attributed to a specific cause (hypertension, congenital heart defects, heart valve disease). Secondary cardiomyopathy is attributed to specific causes (diseases affecting other organs).
There are three main types of cardiomyopathy. Dilated cardiomyopathy is enlargement and stretching of the cardiac muscle. Hypertrophic cardiomyopathy causes thickening of the heart muscle. Restrictive cardiomyopathy causes the ventricles of the heart to become excessively rigid causing blood flow to the ventricles to be difficult between heartbeats.
Valvular heart disease is a disease that affects the valves of the heart. Valves within the heart keep the blood flowing in the correct direction. Damage to valves can be caused by a variety of conditions leading to regurgitation or insufficiency (leaking valve), prolapse (improper closing of the valve), or stenosis (narrowing of the valve). Valvular heart disease can be genetic. Valvular heart disease can also be caused by certain infections such as rheumatic fever, and certain medications or radiation treatments for cancer.
The pericardium is a sac that encompasses the heart. Pericardial disease is inflammation (pericarditis), stiffness (constrictive pericarditis), or fluid accumulation (pericardial effusion) of the pericardium. Pericardial disease can be caused by many things such as occurring after a heart attack.
Congenital heart disease is a form of heart disease that develops before birth. Congenital heart disease is an extremely broad term. However, these diseases usually affect the formation of the heart muscle, chambers, or valves. A few examples include coarctation or a narrowing of a section of the aorta; atrial or ventricular septal defect is referred to as holes in the heart. Congenital heart disease should be classified more accurately as an inborn defect that occurs in around 1% of births. Congenital heart disease may be inherited (heredity), or caused by certain infections such as German measles contracted while pregnant. However, researchers are currently studying factors that may cause congenital heart disease.
Heart failure is another type of heart disease characterized by the hearts inability to effectively pump enough blood to the bodys organs and tissues. When the bodys vital organs do not receive enough blood flow certain signs and symptoms can occur such as shortness of breath, fatigue, and fluid retention. Congestive heart failure is a type of heart failure that leads to fluid buildup in the body. It is important to note that not all heart failure is congestive. Heart failure may result from other cardiovascular diseases such as cardiomyopathy or coronary heart disease. Heart failure may come on suddenly or develop over many years.
The month of February is the National Heart Disease awareness month. However, heart disease awareness should be each and every day. With staggering statistics, awareness begins with understanding the different types of heart disease. A diet and lifestyle that is conducive to heart health can mean the difference between life and being a statistic.
ABOUT THE AUTHOR
Kristy Haugen is a mother and an experienced nurse. She also has a bachelor degree in Biology and Chemistry. She writes to inform consumers about nutrition and health topics. Learn more about weight loss supplements at http://weightlosssupplements.vitaminmaniac.com . Learn more about vitamins and your health at http://blog.vitaminmaniac.com .
Written By: Kristy Haugen
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Vioxx Heart Attack and Stroke FAQs
What are the grounds for Vioxx stroke or Celebrex litigation?
Vioxx and Celebrex were billed as safe alternatives for people who suffer from chronic pain. In reality, they are expensive drugs that for most people provide no better treatment than older, less expensive medications. Far from having no side effects, these drugs share many of the same side effects of older NSAID medications. Despite claims to the contrary, new research has shown that patients who use these drugs are at risk of Vioxx heart attacks, stroke problems, liver damage, kidney damage, stomach ulcers, and other serious complications.
What has been done so far with regard to Vioxx heart attack and Celebrex litigation?
One class action suit has already been filed. Others are pending.
What options do I have if Ive been affected by Vioxx or Celebrex?
You may qualify for future class action litigation against these drug makers. You may also have grounds for an individual suit for specific damages.
What are the treatments for the disorders caused by Vioxx and Celebrex?
Check with your doctor first. You may be able to use another pain relief medication. Older NSAIDs such as ibuprofen and naproxen work well for some patients. Other patients may not be able to use these medications.
What are the dangers of Vioxx and Celebrex? Vioxx:Heart Attacks
Stomach ulcers and intestinal bleeding are the most common dangers. There is also a risk of Vioxx heart attack and stroke.
Other side effects of these medications include:
Serious stomach problems, such as stomach and intestinal bleeding, can occur with or without warning symptoms. These problems, if severe, could lead to hospitalization or death. Although this happens rarely, you should watch for signs that you may have these serious side effects and tell your doctor immediately.
Serious allergic reactions including swelling of face, lips, tongue, and/or throat which may cause difficulty breathing or swallowing occur rarely but may require treatment right away.
Serious kidney problems occur rarely, including acute kidney failure and worsening of chronic kidney failure.
Severe liver problems occur rarely in patients taking NSAIDs. Tell your doctor if you develop symptoms of liver problems. These include nausea, tiredness, itching, tenderness in the right upper abdomen, and flu-like symptoms.More common, non-life threatening, side effects include:
Upper and/or lower respiratory infection and/or inflammation
Headache
Dizziness
Diarrhea
Nausea and/or vomiting
Heartburn, stomach pain, and upset
Swelling of the legs and/or feet
High blood pressure
Back pain
Tiredness
Urinary tract infection.Which products contain Vioxx and Celebrex?
There are no generic equivalents for these medications. They are only sold as Vioxx and Celebrex.
Are there any safer alternatives to Vioxx and Celebrex?
Older medications like ibuprofen, naproxen, or even just an aspirin have been used as alternatives for Vioxx and Celebrex.
What could have been done to avoid the current Vioxx Heart Attack situation?
Several things:Adequate and more accurate testing prior to FDA approval could have revealed the same risks, like Vioxx Heart Attacks, that became known after the products were already on the market.
More extensive research could have been done prior to the approval and release of these drugs.
Advertising campaigns could have included more accurate information about the true effectiveness of these products.
A concerted effort was made to switch patients from less expensive prescriptions to these newer prescriptions which were much more expensive.
What are Vioxx and Celebrex and what are they used for?
Vioxx and Celebrex are used to treat the chronic pain and inflammation associated with osteoarthritis, rheumatoid arthritis, acute short-term pain, and for the treatment of severe menstrual pain. Although the two medications are slightly different in their chemical composition, Vioxx and Celebrex are both classified as COX-2 inhibitors and belong to a larger group of drugs knows as nonsteroidal anti-inflammatory drugs, or NSAIDs. Other NSAIDs include older medications like ibuprofen and naproxen.
Serious problems, like Vioxx Heart Attacks, have been associated with the long-term use of NSAIDs. Problems include bleeding stomach ulcers, intestinal bleeding, Vioxx heart attack problems, and damage to the liver and kidneys. These complications can occur with or without warning symptoms. These problems, if severe, could lead to hospitalization or death.
About the Author
Michael Monheit, Esquire is the managing attorney for Monheit Law. The practice is focuses on plaintiff personal injury cases and Vioxx Lawyers info can be found at Vioxx Lawyer – Monheit Law
Written By: Michael Monheit, Esquire, Monheit Law, PC
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Heart Disease and Homocysteine
Are you aware that one of the most important indicators of heart disease is homocysteine? -1
A naturally occurring amino acid in your body, homocysteine can cause inflammation and damage to your blood vessels when levels become elevated because of a functional deficiency of B vitamins and Folic Acid. -2
Every week we read or hear about heart disease being one of the biggest health concerns facing America today. Most people have experienced this problem because they know a friend or family member with one of these health problems.
In many cases, they may be facing one of these conditions themselves.
Would it be fair to say you really want to take control of and improve your health?
All it takes is a special blood test (just like a test for cholesterol levels), to measure the level of homocysteine in your blood. It is NOT a routine test so do yourself a favor and ask your Doctor for the test.
Also this test may not be covered by your insurance however, because it is so important to your health – get it anyway.
So what is the normal range for homo- cysteine levels? Your level should be under 8, below 7 is even better for your health.
How you can naturally and easily keep your homocysteine levels in the normal range? One can accomplish this with a few supplements and better eating habits for life.
And guess what? You are going to feel better and gain more energy in the process!
The first thing you may want to consider is taking a pharmaceutical grade natural multi-vitamin which contains B vitamins (B2,B6 and B12) and Folic acid 2-3 times a day. Why should I take a vitamin 2-3 times a day you ask? Because the body can only absorb so much nutrition at any one time.
Most quality vitamins will only contain about as much of a certain vitamin and mineral which can be absorbed by your body at one time.
Because the body needs nutrition throughout the day, this is one of the best ways to feed your body what it needs.
Coenzyme Q10 or CoQ10. Research has shown and proven this to be effective in fighting heart disease: -3
Slows the effects of LDL cholesterol to fight heart disease.
Inhibits formation of free radicals
Replaces natural CoQ10 levels depleted by statin drugs and poor diet.
Next, here are some great natural food sources to keep your homocysteine levels in the normal range.
Vegetable proteins do not raise levels like some meat proteins can so eat plenty of leafy dark green vegetables.
Legumes (beans) of all kinds which are a great source of protein.
Eggs are a great source of protein (the only protein with all 20 amino acids in the correct ratios for your body) and also a great source of Folic Acid, which helps to control your level of homocysteine.
Great sources of Soy like tofu, soy beverages, soy nuts.
Nuts – in particular – Brazil, walnuts, almonds, pecans and hazelnuts. As well as seeds like sunflower seeds and flaxseed, which is also high in Folic Acid.
High quality grass fed organic beef, wild game, wild Alaskan salmon and sardines.
Poor quality sources of meat protein can actually raise your level of homocysteine.
So as you have learned, you can naturally and easily help your body avoid one of the factors which leads to heart disease with these proven, simple and low cost methods.
And guess what? Just imagine how you are going to feel better and gain more energy in the process in a short period of time!
1- Physicians Health Study, Milosevic-Tosic M. ,et al. Hyperhomocysteinemia a risk factor for development of occlusive vascular diseases Med pregl. 2002 Sep-Oct;55(9-10):385-91
2- Hyman, Mark M.D., Liponis, Mark M.D. Ultra-Prevention, The 6-Week Plan that will Make you healthy for life, New York, Scribner, 2003, pgs 43, 50.
3- http://www.smartbodyz.com/CoQ10Text.htm
3- Stephen T. Sinatra, M.D., The CoEnzyme Q10 Phenomenon, McGraw-Hill/Contemporary Books,1998
2004 © by Lee Cummings
Please feel free to use this article in your newsletter or on your website(with resource box included and use an active link).
This article may not be used in any e-mail promotions that do not conform with federal law.
If you use this article, please send a brief message to let me know where it appeared: leeman@lc-nutrition.com
Lee Cummings has been studying natural proven nutrition for 9 years. Because he has shown people how to get the results they want with natural proven nutrition, he has helped dozens of people feel better and gain energy over the last 4 years. Lee is the publisher of the monthly LC Nutrition newsletter. For more information on how proven nutrition will help you, visit http://www.LC-Nutrition.com
leeman@lc-nutrition.com
Written By: Lee Cummings
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CRP And Your Heart
Monitoring your CRP level is vitally important because it is one of the best indicators of heart disease. C-Reactive Protein has proven to be one of the best indicators of looming Heart disease.
Find out why high cholesterol alone is NOT responsible for heart disease. And you will find out how to keep your CRP Level in the normal range.
Because your body produces C-Reactive Protein as part of your bodys defense like when you are injured, it signals your immune system for help. Your immune system sends out white blood cells and inflammatory molecules (including C-Reactive Protein) to the injured area.
This defensive system causes inflammation which is damaging to blood vessels and leads to heart disease. Because this is an continuous process, not like an ankle injury which heals and then inflammation goes away.
Elevated C-Reactive Protein levels are an early indication of inflammation in the body. When there is inflammation in the body, there is usually a problem. Realize this is why C-Reactive Protein is a great indicator.
Naturally you can easily understand that C-Reactive Protein is a better indicator of heart disease than cholesterol. A huge study on CRP backs this up.
The New England Journal of Medicine published A report where nearly 28,000 people participated in a study of CRP. Researchers in the study used LDL cholesterol and CRP to predict heart attacks and stroke.
That the researchers found was that CRP was a better predictor of cardiac events than LDL cholesterol -1
So what can you do to keep your C-Reactive Protein level low? In a word, exercise. Activity is the best way to keep CRP levels low. Just taking a walk is a good way to get your activity level up.
There are also important nutrients to help limit the damage from the inflammation.
Here are several nutrients you have heard of:
Vitamin C
Vitamin E
And Folic Acid protects the blood vessels.
Two others you may not have heard as much about:
Taurine – is an amino acid-like compound and a component of bile acids, which are used to help absorb fats and fat- soluble vitamins. It is found in meat and fish.
L-arginine – A naturally occurring amino acid found in food proteins that the body uses to make Nitric Oxide.
You can easily get plenty of these nutrients through food and supplements combined.
Talk to your doctor about a simple test for CRP levels, it is like a blood test. It is best to keep your levels under 5 mg per liter, preferably 3 mg per liter.
1 – Ridker P., et al. Comparison of C-reactive protein and low-density lipoprotein cholesterol levels in the prediction of first cardiovascular events. NEJM 2002 Nov 14; 347(20): 1557-1565
Please feel free to use this article in your newsletter or on your website(with resource box included and use an active link).
This article may not be used in any e-mail promotions that do not conform with federal law.
If you use this article, please send a brief message to let me know where it appeared: leeman@lc-nutrition.com
Lee Cummings has been helping people solve problems and feel better with proven nutrition for over 4 years. Lee publishes the montly LC Nutrition newsletter. For a Free Report – report@lc-nutrition.com Discover proven nutrition information visit: http://www.LC-Nutrition.com
leeman@jadetech.com
Written By: Lee Cummings
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Add years to your life and save your heart for free
If you were told that you can add years to your life, get your cholesterol levels back to normal and protect yourself from heart disease and atherosclerosis, all for free would you believe it?
No need for the latest fashionable supplement or designer drug. No need to worry about unwanted drug side-effects and expense. You dont even have to be too concerned about your bad LDL cholesterol! Yes, you read correctly.
It sounds too good to be true, but it isnt
Every day the evidence is piling up that links an increased risk of heart disease and stroke more strongly to low levels of the good HDL cholesterol rather than to high levels of the bad LDL. Studies have clearly shown that for every one-milligram rise in HDL, the risk for developing cardiovascular disease falls by 2 to 3 percent. There is a really simple, zero cost way of increasing your HDL by 5mg that means a 15% reduction in the possibility of suffering from heart disease!
For some time it has been known that HDL cholesterol is a so-called negative risk factor, meaning high levels zeros one of your other risk factor on your overall health profile. But this latest evidence takes the HDL issue one step further.
The good news is that it is quite easy to increase levels of HDL and while doing so often levels of the so-called bad LDL decrease. So, you actually get twice your moneys worth. In fact, the HDL actually cleans up the potentially harmful cholesterol from your arteries and sends it off to the liver where it is eliminated. But it doesnt end there, it also acts as an antioxidant that helps stop oxidation the bad cholesterol. Inflammation has also been receiving a lot of press coverage as being one of the culprits for heart disease, well guess what? HDL is also an anti-inflammatory agent, helping to repair what artery disease. It can also help keep blood clots from blocking arteries.
So now all the buzz is on the good guy, which unlike LDL, that should be a low as possible; the higher your level of HDL cholesterol the better for your health. So now you can give your health a natural, zero cost boost and reduce your risk of heart disease and stroke.
So, what should your HDL cholesterol levels be?
For some time it has been known that people who live into their 90’s without evidence of heart disease, typically have very high levels of HDL. You should do your best to get your HDL levels up to at least 60 milligrams; levels below 40 mg for men and 50 mg for women, according to the most important international health institutions, are associated with an increased risk of heart disease.
Come on over to our site now by selecting the link below and find out how to get YOUR levels of HDL up to standard. Dont worry we dont push supplements or pharmaceuticals; we just give you the tips you need.
About the Author
www.allabout-heart-disease.com the site that tells you how it is, about getting your life back and living it to the full! Articles, tips, advice and the latest news on how to take care of your heart. You can get articles like this in your mailbox each month by submitting to our eZine The Webs Heart by clicking here.
Written By: Nicholas Webb
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6 Power Foods For Your Heart
Heart disease remains the number one cause of death in the United States for both men and women. Traditionally, a low fat diet has been the prescription for heart health which causes many people to shrink away at the thought of giving up their favorite foods. Although decreasing saturated fats is still an important step, there are many things you can add to your diet that can greatly improve your risk factors of heart disease. Here are 6 power foods you can start adding to your diet to keep you heart healthy.
Nuts- Although nuts aren’t exactly low in calories or fat, they contain high levels of unsaturated fats that are known to lower “bad” LDL cholesterol levels in the blood and reduce the risk of heart disease. Studies have shown eating about one ounce of nuts every day can reduce the risk of heart disease by 30%.
Soy- Using soy on a weekly basis is a great step towards protecting your heart due to its cholesterol lowering properties. If you are not a tofu fan, try soy milk or yogurt, garden burgers, edamme (soy beans), or soy sausage patties. There are all kinds of ways to include soy in your diet.
Hot Cocoa- Yes you read right. Cocoa contains high levels of flavonoids which are a class of phytochemicals known to help prevent heart disease. Researchers have found that hot cocoa has more disease-fighting antioxidants than tea or red wine and the heat may help propel them into the bloodstream. Hot cocoa is also much lower in saturated fats than other chocolate sources such as candy bars.
Beans and Lentils- including kidney beans, peas, black beans, etc. —are high in both soluble fiber and folic acid to help lower cholesterol and decrease homocysteine levels (high homocysteine levels are associated with increased risk of cardiovascular disease). Add beans to your salads, soups, and rice dishes.
Broccoli- A powerful antioxidant found in broccoli and broccoli sprouts may help protect the heart from high blood pressure, heart disease, and stroke. A new study shows the compound, called glucoraphanin, helped improve heart health, fight inflammation, and boost natural defense systems against oxidative stress.
Grape juice- The flavonoids in grape juice, like that in wine, have been shown to prevent the oxidation of so-called bad cholesterol (LDLs, or low-density lipoproteins) that leads to formation of plaque in artery walls. Grape juice can also lower the risk of developing the blood clots that lead to heart attacks.
Start adding these foods today and begin your journey to better heart health.
About the Author
Owner of Real Living Nutrition Services, Meri Raffetto is a recognized professional in the area of nutrition and wellness. She specializes in weight management and cardiovascular nutrition and offers online programs to help people reach their health goals. For more information visit http://www.reallivingnutrition.com.
Source:
Written By: Meri Raffetto
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Are You On A Bullet Train To Heart Attack City?
“It just can’t be true!” I said. “Why have they been telling us this? You can’t believe anyone anymore.” Here’s the story. For more than two decades we’ve had it drummed into our heads that high cholesterol causes heart attacks and of course the major cause of the high cholesterol has been the high saturated fat that most of us love so much.
Drug companies spend millions to convince us (and our doctors) that if we lower our cholesterol…with Lipitor, Zocor, Crestor or Vytorin of course, then we’ll live happily ever after.
If high cholesterol is the villain then why do half of all heart attacks happen to people with normal or low cholesterol–and two out of three occur without major artery blockages? You can have cholesterol below 200, LDLs under 100 and still have dangerous “silent” plaque deposits growing day-by-day inside artery walls.
Cholesterol and saturated fat have gotten a bad rap. New research is showing that the primary cause of heart disease is NOT too much “bad” cholesterol. There are several more dangerous risk factors for a heart attack. One of these is the smoldering inflammation that causes the cholesterol in our arteries to turn rancid and clog our arteries.
Dr. Nicholas Perricone says this in The Perricone Prescription. “I was always eager to challenge traditional thinking and I noticed that every time I looked at disease under a microscope–everything from arthritis to heart disease–inflammation was a component.”
Perricone’s research focused on finding the causes of this inflammation and how to stop it. What he discovered might surprise you as it did me.
Simple carbohydrates such as sugar and white flour (as a sweet-o-holic it pains me greatly to write this) are very inflammatory–and there is also strong evidence that they are the underlying cause of weight gain.
How can we tell if our bodies are full of inflammation? A simple blood test measures the amount of C-reactive protein (CRP) in our blood. More than a dozen clinical studies have shown that people with high levels of CRP are at greater risk of having a heart attack or a stroke.
How can we stop this inflammation? We need to cut way back on the sugar and other refined products and eat more cold-water fish, omega-3 oils and extra virgin olive oil. We also need a high quality natural vitamin with optimum amount of antioxidants. A one-a-day vitamin just doesn’t do the job.
Exercise also dramatically reduces the amount of inflammation in the blood. A study at the Cooper Clinic in Dallas compared the amount of CRP in people with varying levels of fitness. Those with the highest fitness levels had nearly a 300% lower risk of having a heart attack than those at the lowest fitness levels.
Do you want to live a vigorous, healthy and mentally sharp life? Most of us know what to do but just don’t do it. Now is the time to make those changes we’ve been putting off. A heart attack isn’t as much fun as you might think.
About the Author
Written By: Gene Millen – www.VitalHeart.Info
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Food that’s good for a healthy heart
Here’s a conundrum: While experts agree that high cholesterol and blood pressure are crucial heart disease risk factors, many people who suffer chest pain or even heart attacks have levels that are perfectly normal. This puzzle has prompted researchers to scour the body for other cardiovascular villains. Several have emerged in recent years, but the one that stands out the most is inflammation.
The latest studies suggest that chronic inflammation of the lining of arteries is an important factor in the development of atherosclerosis and coronary heart disease. What causes this inflammation is not clear, but the good news is that (1) the advice that is given for lowering cholesterol, blood pressure and triglycerides also works fine for fighting inflammation; and (2) you can tackle all 4 culprits with the help of dietary weapons – http://www.vitaminsdiary.com/nutrients.htm In fact, you can plan your war against heart disease in your kitchen. Here is how:
1. Think like an artist when you choose fruits and vegetables: Eat those with the brightest colors. They have the most heart protective antioxidant pigments. A diet high in fruits and veggies also provides another important heart benefit, salicylic acid, which is the same anti-inflammatory compound created when aspirin is broken down in the body.
2. Increase food sources of omega-3 fatty acids which target high triglycerides in the blood. Good sources of omega-3s include fish such as sardines, mackerel; nuts and seeds; green leafy vegetables; grains like wheat, bajra; legumes like rajma, cowpea, and black gram.
3. Reduce the amount of meats you eat, especially red meats, and always select lean cuts. Use meat as a seasoning for vegetable dishes rather than the focal point of a meal.
4. Cut down on salt and instead use herbs and spices like ginger, garlic, turmeric and fenugreek liberally in your cooking; the first three are naturally anti-inflammatory and the last has soluble fibre which helps sweep away cholesterol from the arteries.
5. Shift to groundnut, mustard, rice bran and olive oils which contain monosaturated fatty acids that help lower (bad) LDL and maintain levels of (good) HDL cholesterol. Drastically limit margarine, vegetable shortening, butter and all products made with partially hydrogenated oils.
6. Fruits and vegetables, whole grains (wheat, brown rice, oats), beans and pulses, are also great sources of soluble and insoluble fibre, which trap LDLs and usher them out of the body.
Get helpful information on vitamins, amino acids, herbs, minerals and other nutrients for a healthier life – http://www.vitaminsdiary.com/.
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Written By: Nitin Jain
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Oral Hygiene And Heart Disease
There are many obvious reasons to take good care of youre teeth and gums, for instance having white, attractive teeth, fresh breath, no cavities, less dental trips, gum disease, and gingivitis. However, researches have discovered recently that having good oral hygiene can also lead to a healthy heart.
Research has shown that people who have periodontal also have a much increased risk of having thicker carotid arteries which can lead to heart disease and stroke. This means that, the higher amount of plaque you have in your mouth is going to equal higher amounts of plaque in your heart and arteries. The connection between these two diseases is not entirely known, but scientists speculate that periodontal disease may start a surge of chemical reactions that can cause inflammation throughout the body.
In order to protect yourself from the scary proposition of heart disease you should not only be more active and eat a healthy diet, but you should also start taking better care of your teeth. Did you know that there are more bacteria in your mouth than there is on the surface of the earth? And the if that bacteria is not cleaned out regularly it will settle in your mouth and cause gum disease. Most people dont want to admit that they are at risk for having gum disease but in fact, about 90% of adults are in at least the beginning stages of gum disease, and those people (including children) who are diabetic are at an even higher risk for contracting the disease. But, not all the news is bad, there are many ways you can prevent gum disease, and consequently, also help prevent heart problems. The steps you should take are as follows: brush your teeth twice a day, floss your teeth once a day, visit your dentist twice a year, and learn about and look for the early stages of gum disease.
Maybe you are worried that you might already have gum disease. If that is the case, you should be looking for the following warning signs. Bleeding gums when brushing or flossing, red, swollen, and tender gums, gums that have pulled away from the tooth, exposing part of the root or making the teeth appear longer, bad breath, and permanently loose teeth. If you do have any of the above symptoms, please contact your doctor as soon as possible because if gum disease is left untreated in will only get worse.
About the Author:
Barney Garcia writes about many different topics. www.the-tooth-brush.info and top-cosmetic-dentistry.info and diseased-heart.info
Written By: Barney Garcia
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