Heart Disease

Article Navigation

Click Here for more articles

Food that's good for a healthy heart

by: Alicia Caldelas

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. 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.

For more information on healthy heart diet, visit this: http://www.vitaminsdiary.com/cardiac-diet.htm

About the author:
Alicia Caldelas for Your guide to buy vitamins - If you wish to reproduce the above article you are welcome to do so, provided the article is reproduced in its entirety, including this resource box and LIVE link to our website.

Circulated by Article Emporium

Read Articles:

Hoodia Gordonii and a Healthy Diet

Gastric Bypass Surgery - Is It Right For You?

Interpreting an EKG -

How the Protein Diet Works

How 40,000 People Reverse Heart Disease

the Importance of An Active Lifestyle

There Is Something Fishy About Triglycerides.

Sleep Deprivation - Alarming New Studies

Nuts To You... Just One Way to a Healthy Heart

The Elimination of Heart Attack -- Is it Possible?

5 Simple Signs to Tell if it is Acid Reflux or ...

Fast Weight Loss Programs � The importance of l...

Healthy eating with fruits and vegetables

10 Tips On How To Lower Cholesterol

Ten Of The Best Supplements That Men Need For O...

High blood pressure!? What!?

Truths about Diet, Obesity, and $75 Billion

Is That Healthy Fish Really So Healthful?

Understanding the Types of Cholesterol

Mediterranean Diet - What is it?

Weight Loss � The Importance of Low Body Fat

25 Reasons Why You Should Drink Green Tea Now

Exercise & Diabetes

Fats, Good Bad

The One Nutrient You Must Have To Stay Healthy

All You Wanted To Know About Menopause and Its ...

DO YOU NEED MORE OXYGEN?

Two Substances That May Reduce the Risk Of Cancer

Our guide to the Reishi mushroom

Ultimate Weight Loss Motivation - Living Longer

Drug Companies Hijack Clinton's Heart News

Viagra & Blindness Warning

The Benefits of Owning a Home Sauna -

Press Release Famous Wellness Websi...

Medical Malpractice Cases: Trends and Insights -

Do you know these tricks to avoiding fat for he...

NOT ALL ANTIOXIDANTS ARE CREATED EQUAL!

Omega 3 Fish Oil and Weight Loss

More Article Pages 1 - 2

Prevent Heart Disease
by: Mike Spencer

You should always keep in mind that whatever actions you do today can either help to prevent, delay or minimize the effect of heart disease or worsen it. The key is to control risk factors. Granted that you cannot control every risk factor for heart disease such as family history but you can definitely do something about your behavior. Age and gender also influence your risk of heart disease.

Major Risk Factors of Heart Disease

Cholesterol Levels

Cholesterol is a type of a lipid, a soft, fatlike substance that serves as a source of fuel. Excessive cholesterol can cause buildup of atherosclerotic plaque. Accumulation of plaque in arteries can block blood flow and lead to a heart attack. LDL cholesterol, the so-called "bad" cholesterol, is transported to sites throughout the body, where it's used to repair cell membranes or to make hormones. LDL cholesterol can accumulate in the walls of your arteries. HDL cholesterol, the so-called "good" cholesterol, transports cholesterol to the liver, where it's altered and removed from the body.

Blood Pressure

Normal blood pressure level is defined as less than 130 millimeters of mercury (mm Hg) for systolic blood pressure and less than 85 mm Hg for diastolic blood pressure. The higher the blood pressure, the more likely it is to take a toll on the heart and on the brain. Blood pressure should be checked whether or not your levels are high. For normal, check once every two years. For high-normal, check once a year. If extremely high, you should get immediate care. Then get multiple measurements to know if a high level is sustained over time.

Diabetes

Another risk factor for heart disease is diabetes, a chronic disease of insulin deficiency or resistance. Type 2 diabetes, the most common type, is associated with obesity and may be prevented by maintaining ideal body weight through exercise and balanced nutrition.

Tips For Controlling Risk of Heart Disease

Stop Smoking

The effect of smoking on your lungs can cause almost every other medical condition.

Get Active

Routine physical activity is highly recommended and helpful in controlling obesity. Try to perform 30 minutes of moderate physical activity every day. Fast walking is one of the best way to prevent heart disease. If you can lose even a small amount of weight, five pounds for example, it may have a positive effect on lipid levels and blood pressure preventing heart disease.

Limit Alcohol Consumption

Limit daily alcohol intake to three ounces or fewer to prevent heart disease. People who drink large amounts of alcohol (six to eight ounces a day) tend to have higher blood pressure.

Watch What You Eat

Eat five helpings of fruits and vegetables daily to prevent heart disease.

Maintain adequate dietary potassium, calcium and magnesium intake.

Reduce saturated fats and cholesterol to stay away from heart disease.

This Static Spot is open for sponsor

This Static Spot is open for sponsor