Most people who have heart problems likely realize they need to be on a heart healthy diet. I just found out how you can make a heart healthy salad. Here is how you build a heart healthy salad.
First, we’ll look at a typical salad and the mistakes people make thinking all salads are healthy. A typical salad bar salad starts with a bed of iceberg lettuce, a nutrient poor food that zoos even stopped feeding the animals. Then most people pile on the cheese, full of fat and maybe not even real cheese but processed cheese food full of partially hydrogenated oils. Next, many people add lots of croutons which are high in fat and contain white flour, and drench it with a hearty helping of creamy dressing which also is high in fat and probably loaded with trans fats.
This is NOT a heart healthy salad. Not one thing in it is going to benefit the heart and cardiovascular system. You can say you ate a salad for lunch,but it wasn’t much better than a big fast food burger for your heart.
The prevalence of cardiovascular diseases in the United States has been linked to our diet and learning a few tips to help prevent high blood pressure, atherosclerosis, and cholesterol build up can be life saving.
The very first thing to remember is color. Deep green, bright red, purple,orange, and yellow colors in vegetables are caused by plant pigments. Each and every one of the phytochemicals that make up complex plant colors act as antioxidants. Current research indicates that not only heart disease and stroke but also other debilitating diseases like cancer may all be caused by free radical oxidative damage wreaking havoc on our cells. Antioxidants neutralize and stop the oxidative stress chain reactions caused byantioxidants. So pile on the colorful vegetables and fruits. Red cabbage, dark green spinach and other deeply colored greens, orange peppers andcarrots, broccoli, whatever vegetables you enjoy. Don’t forget a tiny bit of hearth healthy cayenne if you like spicy. Be sure to add onions that have proven heart healthy properties.
A little cheese, Parmesan or mozzarella, goes great on top of a salad, but just add a small amount and use real cheese. If you are building a dinner salad then add some lean grilled chicken. A perfect heart healthy addition is wild caught Alaska grilled salmon high in heart healthy Omega 3 oils.
Avoid fried or breaded additions; these are full of unhealthy fats.
If you need a little crunch on the salad look for raw nuts and seeds.
Walnuts, sunflower seeds, almonds, or pumpkin seeds all benefit the heart and cardiovascular system. Don’t buy roasted or salted.
Finally, the dressing. The ideal dressing is a simple dash of olive oil and a bit of red wine vinegar. The trick is to sprinkle the salad with herbs; oregano, thyme, parsley, whichever herbs you enjoy. Then a sprinkle of garlic powder or pieces of roasted garlic, also proven to benefit the heart, and you have a truly heart healthy salad!
To Your Heart’s Health
Monique Hawkins
540-858-2885
mentormonique@gmail.com
Remember to sign up for my “You Deserve To Have A Healthy Heart” Newsletter! P.S. For more information about Vita Che, the natural Roto Rooter for your arteries, visit this online nutrition store at http://699456.shopvitamark.com
If you are looking to add foods for a heart disease diet in your life, you will be interested in this. Coming soon from the European Society of Cardiologists is a custom cookbook designed with heart health as the primary objective. Cardiologist members of the society from across Europe have created recipes with cardiovascular health in mind but also delicious taste.
The society is trying to overcome the view that heart healthy eating is boring and lacking in taste. On a mission to educate the public about the benefits that can be gained from eating delicious meals that benefit the heart, the society is releasing the book to coincide with their ESC Congress 2010 that meets in Stockholm August 28, 2010.
The 62,000-member group is excited about this high-quality cookbook that begins with an overview of the heart and its importance to the body. The food is designed to support those with hypertension, atherosclerosis, and coronary artery disease. Eating right can prevent cardiovascular disease but those who already suffer from many forms of heart disease can greatly benefit from changing their diets.
The 200 page plus book is packed with exciting recipes from across the European Union representing a wide variety of cultural cooking. The goal is to educate people about the ease of preparing meals with ingredients that will benefit the cardiovascular system and the heart itself. Each recipe came from a member cardiologist and was then adapted by nutritionists and chefs to assure that every recipe is a delicious treat.
At the front of the book is a section detailing the function and anatomy of the heart which is easy to understand. There is also information on various heart related diseases and what can be done to prevent them.
The cookbook has advice about alternative ingredients, seasonings, and cooking techniques. The president of the society, Roberto Ferrari, hopes that people will start new cooking habits and experiment with their own recipes that can prevent high blood pressure, diabetes, obesity, and high cholesterol.
The European Cook Book will be available in English from the European Society of Cardiologists’ website starting on August 28th. The introductory price will be 20 Euros.
To Your Heart’s Health
Monique Hawkins
540-858-2885
mentormonique@gmail.com
Remember to sign up for my “You Deserve To Have A Healthy Heart” Newsletter! P.S. For more information about Vita Che, the natural Roto Rooter for your arteries, visit this online nutrition store at http://699456.shopvitamark.com
Did you know that you can increase your heart’s healthy by eating a healthy heart diet? We are going to take a look at heart healthy foods over the next few months. To get us started today, we are going to take a look at the foods in the kitchen. Are they heart healthy? Do they promote good cardiovascular health or are they contributors to poor circulation, sluggish metabolism, cholesterol buildup, heart disease, hypertension, or diabetes?
Let’s begin with looking in the refrigerator. Forget the old advice that eggs and butter cause heart attacks. All the new research says they don’t. The real culprits are partially hydrogenated oils and that is the main ingredient in margarine. Touted as heart healthy for years, it isn’t. Wipe that concept out of your mind.
Margarine is unhealthy, get rid of it. It is best to replace margarine with real butter for buttering your toast and a healthy oil like olive oil or coconut oil for cooking. Olive oil with herbs and garlic makes an excellent heart healthy dip for bread if you don’t like butter.
Now look to see how many fresh fruits and vegetables are in the refrigerator. Don’t see any? No diet that will enhance the cardiovascular system exists that doesn’t emphasize fresh fruits and vegetables. These have been proven to not only support a well functioning cardiovascular system but also prevent cancer and aid the whole digestive system.
How about fresh fish? The Omega-3′s in fish insure cardiovascular efficiency that not only improves heart heath but increases mental functioning too. Bacon, lunch meats, and high fat meats probably are not something that should take a forefront in a heart promoting diet.
Now, what about your seasonings? Heavy on the salt and black pepper? That’s got to change. Processed table salt needs to be replaced with either sea salt or rock salt. Both of these have the whole complement of trace elements found in natural seawater. The body needs these minerals and they are nutrients for the cardiovascular system. If you must use salt use natural salt such as sea salt. If you have already stopped using salt don’t use a salt substitute, they are unhealthy and unnatural, your body doesn’t know what to do with potassium chloride.
A much better choice is a good herb mix and cayenne pepper for a little kick. Many herbs support the cardiovascular system, lower blood pressure and strengthen the heart.
That’s a start for today. It is time to begin analyzing your food choices, learning, and trying new foods and a new healthy heart diet to keep that heart happy and healthy.
To Your Heart’s Health
Monique Hawkins
540-858-2885
mentormonique@gmail.com
Remember to sign up for my “You Deserve To Have A Healthy Heart” Newsletter! P.S. For more information about Vita Che, the natural Roto Rooter for your arteries, visit this online nutrition store at http://699456.shopvitamark.com
These tiny, colorful hot pepper powerhouses really pack a punch. Not only do they add zing to your food but they have an absolute plethora of health benefits especially for the heart. Cayenne and other hot peppers are all members of the genus Capsicum and whether you choose cayenne, habanero, red Thai, or any of the other hot varieties, they all have amazing heart healthy properties. Anyone with a family history of cardiovascular disease or if they have heart disease themselves needs to add cayenne to the diet.
Cayenne doesn’t have just one heart healthy action; it has them all! It lowers blood pressure benefiting those with hypertension. This relieves the stress on the heart. High blood pressure makes the heart pump harder and harder, eventually wearing out the heart. It opens up the blood vessels almost instantly allowing blood to flow freely. In addition it fights cholesterol, cleaning the blood vessels of deposits that can lead to atherosclerosis. Cayenne helps bring nutrients and oxygen directly to the heart by opening up the coronary blood vessels, strengthening the heart muscle.
Cayenne strengthens every blood vessel in the body including tiny capillaries that bring nutrients and oxygen to every cell and remove the toxic waste products from the cells. Hot peppers even keep the blood from sticking together preventing dangerous clots. All of these actions help cayenne prevent heart attacks and strokes. Herbalists agree that hot peppers are the number one herb for the heart.
Studies show that cultures that consume a lot of hot peppers in their food have a much lower incidence of heart and cardiovascular disease. You can add peppers to food, make an instantly stimulating cup of hot cayenne tea, use high quality hot sauce on vegetables or in soups and stews, or take cayenne capsules.
Worried about ulcers? No need, cayenne actually has properties that heal ulcers! Loaded with nutrients and phytochemicals, cayenne is high in Vitamins A and C. Vitamin C is essential for the health of blood vessels. It strengthens vessel walls and is necessary for the body to produce collagen, the substance that keeps the cell walls flexible and supple. There are many stories of heart attacks and strokes being instantly stopped by cayenne. This is certainly not a substitute for medical attention but in an emergency situation before help arrive, a cup of hot water with cayenne, or even a tablespoon of hot sauce placed under the tongue can stop the heart attack.
To Your Heart’s Health
Monique Hawkins
540-858-2885
mentormonique@gmail.com
Remember to sign up for my “You Deserve To Have A Healthy Heart” Newsletter!
P.S. For more information about Vita Che, the natural Roto Rooter for your arteries, visit this online nutrition store at http://699456.shopvitamark.com
Study after study supports the old idea that pet owners live longer. They do! Both dog and cat owners have been shown to have lower incidences of heart disease that those who do not own pets. In the United States, over 60 percent of households have pets and now it has been shown that not only do they provide companionship, they provide health benefits too.
One study conducted by the University of Minnesota’s Stroke Institute followed 4,000 Americans for ten years. The result of the study was the risk of a heart attack was reduced by almost a third when compared with people who did not own a cat. A key point seems to be that the lower levels of stress and anxiety among cat owners leads to a healthier cardiovascular system. Researchers cannot prove that it is the calming effect of owning a cat that lowers the risk for heart attack but the study conclusively showed that the cat owners had a significantly lower risk of fatal heart disease. Studies like this one point out the fact that many people are prevented from having pets due to regulations in apartment buildings.
Another study conducted by the Baker Medical Research Institute in Melbourne, Australia, measured blood pressure and cholesterol levels in pet owners and non-owners. This study found a significant difference in both measures. Men who were pet owners had lower systolic blood pressure and lower cholesterol levels. Women showed the same results. One issue raised in this study was that pet owners, especially dog owners, tend to get more exercise than non-owners. When all other factors including body-mass, smoking, and socioeconomic level were taken into consideration, a significant difference in blood pressure and cholesterol was found based on pet ownership.
An interesting study from 2002 shows that both heart rates and blood pressure increased less when pet owners were asked to solve math problems while their pets were present. The physiological sign of stress were reduced just by the presence of the pets.
These are just a few of the research studies that support the theory that pet ownership can reduce hypertension, reduce cholesterol, increase exercise and provide therapy for those who may suffer from coronary disease.
To Your Heart’s Health
Monique Hawkins
540-858-2885
mentormonique@gmail.com
Remember to sign up for my “You Deserve To Have A Healthy Heart” Newsletter!
P.S. For more information about Vita Che, the natural Roto Rooter for your arteries, visit this online nutrition store at http://699456.shopvitamark.com
We all know that cardiovascular hypertension, cardiovascular stroke, cardiovascular angina, cardiovascular heart disease risk factors, cardiovascular heart diabetes, and cardiovascular heart failure is on the rise in the United States and other countries. This is really an issue that should lead to a good discussion with your doctor. There is considerable debate and it is getting heated!
The debate about the use of statin drugs to lower cholesterol continues as new analysis of prior studies show that statins really did nothing to lower the death rate of patients with risk factors for cardiovascular heart disease. These are people who have not had a previous heart attack or stroke but are taking the cholesterol lowering drugs in an attempt to stave off a first occurrence of either one.
A second study brings into question the validity of a 2008 study that concluded one particular statin did prevent heart attacks. This would appear to be bad news for the pharmacological companies and for patients taking the drugs. It is primarily due to research that showed statins prevent heart attacks that these medicines are second only to antipsychotic drugs in sales in the United States. They are widely prescribed in hopes of lowering the risk for fatal heart attacks.
But, another study was recently published that showed statins had a beneficial result in preventing further incidence of prostate cancer in men who had surgery for this cancer. The debate over these medicines is a hot one. Many researchers and doctors are firm believers in the benefits to patients taking these medicines.
Lowering cholesterol, preventing cardiovascular disease, and stopping heart attacks is a goal that every physician wants to achieve. Both sides of the debate have the patients’ health in mind, but how best to attain that goal?
Some doctors and researchers now believe the risks to the patients are too great, the statins are not worth the hope of lowering fatal heart attacks and strokes. The most reasonable voice right now may be the one that advises doctors talk to their patients and explain that right now there are conflicting results and an intense debate. The issues will be clearer with future.
To Your Heart’s Health
Monique Hawkins
540-858-2885
mentormonique@gmail.com
Remember to sign up for my “You Deserve To Have A Healthy Heart” Newsletter!
P.S. For more information about Vita Che, the natural Roto Rooter for your arteries, visit this online nutrition store at http://699456.shopvitamark.com
Long known to herbalists for its benefits for people with cardiovascular disease, hawthorn has been shown in clinical studies to both strengthen the heart and help with many aspects of heart disease. Hawthorn is a small flowering tree that produces berries that are used to make herbal supplements. Widely used in Europe by both homeopathic and allopathic doctors for heart problems; it is a popular herbal supplement in the United States.
One of the primary actions of hawthorn is strengthening the heart itself.
This is the main reason for its widespread use for patients with heart failure. This disease means that the heart is not strong enough to adequately circulate blood. Hawthorn can strengthen the heart and alleviate many of the symptoms of heart failure. Hawthorn acts to dilate the arteries around the heart allowing a better flow of nutrients, oxygen, and blood which helps build the heart muscle back up.
Another benefit of hawthorn is its effect of hypertension. High blood pressure can be caused by buildup of cholesterol or plaque in the arteries, causing them to constrict and reduce the flow of blood. Hawthorn has been shown to relax the arteries and reduce cholesterol. Both of these actions will reduce high blood pressure.
Studies have shown this herb to be beneficial for angina and irregular heartbeat. Many studies have been done in Europe, Germany in particular.
American researchers are now studying hawthorn for its beneficial actions.
Using this herb has long been a part of heart therapy in Europe and is becoming accepted here now due to its effectiveness and safety.
The herb also has a calming effect that helps in today's high stress world. High levels of stress are known to cause physical problems including coronary disease. Hawthorn needs to be taken over a long period of time, months and years for the benefits to be optimized. There are no known risks and no known adverse drug interactions.
To Your Heart’s Health
Monique Hawkins 540-858-2885 mentormonique@gmail.com Remember to sign up for my “You Deserve To Have A Healthy Heart” Newsletter!
P.S. For more information about Vita Che, the natural Roto Rooter for your arteries, visit this online nutrition store at http://699456.shopvitamark.com
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Long known to herbalists for its benefits for people with cardiovascular disease, hawthorn has been shown in clinical studies to both strengthen the heart and help with many aspects of heart disease. Hawthorn is a small flowering tree that produces berries that are used to make herbal supplements. Widely used in Europe by both homeopathic and allopathic doctors for heart problems; it is a popular herbal supplement in the United States.
One of the primary actions of hawthorn is strengthening the heart itself.
This is the main reason for its widespread use for patients with heart failure. This disease means that the heart is not strong enough to adequately circulate blood. Hawthorn can strengthen the heart and alleviate many of the symptoms of heart failure. Hawthorn acts to dilate the arteries around the heart allowing a better flow of nutrients, oxygen, and blood which helps build the heart muscle back up.
Another benefit of hawthorn is its effect of hypertension. High blood pressure can be caused by buildup of cholesterol or plaque in the arteries, causing them to constrict and reduce the flow of blood. Hawthorn has been shown to relax the arteries and reduce cholesterol. Both of these actions will reduce high blood pressure.
Studies have shown this herb to be beneficial for angina and irregular heartbeat. Many studies have been done in Europe, Germany in particular.
American researchers are now studying hawthorn for its beneficial actions.
Using this herb has long been a part of heart therapy in Europe and is becoming accepted here now due to its effectiveness and safety.
The herb also has a calming effect that helps in today’s high stress world. High levels of stress are known to cause physical problems including coronary disease. Hawthorn needs to be taken over a long period of time, months and years for the benefits to be optimized. There are no known risks and no known adverse drug interactions.
To Your Heart’s Health
Monique Hawkins
540-858-2885
mentormonique@gmail.com
Remember to sign up for my “You Deserve To Have A Healthy Heart” Newsletter!
P.S. For more information about Vita Che, the natural Roto Rooter for your arteries, visit this online nutrition store at http://699456.shopvitamark.com
If you are a regular user of anti-inflammatory over the counter medications for minor pain, then you may want to pay attention to this new study. The study by Danish researches just released in the medical journal Circulation: Cardiovascular Quality and Outcomes, shows an increased risk for dying from heart-related problems in healthy people who use nonsteroidal anti-inflammatory drugs or NSAIDs.
The U.S. Food and Drug Administration has previously issued warnings to people with heart disease about the drugs which include Motrin and Advil containing ibuprofen, and Voltaren and Cataflam containing diclofenac.
The study looked at medical records of over one hundred residents of Denmark. The researchers found that there was a 29 percent higher risk of stroke among those who took ibuprofen-containing drugs when compared to others who did not take the drugs. Those using the diclofenac drugs suffered a 91 percent higher risk of death from all heart related diseases. No increased risk was found in users of drugs containing naproxen like Aleve.
Although it has been know for some time that these drugs are harmful to those who already have heart related diseases, this study shows that even otherwise healthy people are adversely affected by the drugs. Vioxx, which is a NSAID, was removed from the U. S, market in 2004 after a study indicated it increased the risk for heart attack and stroke.
The new finding from Denmark are consistent with a statement released by the American Heart Association in 2007. That year the association warned that NSAID usage was associated with an increased risk for heart attack and stroke.
At greatest risk may be those who lead a physically active life. They tend to take more NSAIDs for minor joint and muscle pain due to physical workouts and activity. The best advice is to talk to your doctor about the latest findings and ask if there are safer alternative drugs to relieve the pain.
To Your Heart’s Health
Monique Hawkins
540-858-2885
mentormonique@gmail.com
Remember to sign up for my “You Deserve To Have A Healthy Heart” Newsletter!
P.S. For more information about Vita Che, the natural Roto Rooter for your arteries, visit this online nutrition store at http://699456.shopvitamark.com
Could there really be a link between the health of teeth and gums and heart health? As early as the 1800s some doctors believed there was a common thread between oral health and the functioning of the heart and other internal organs, but the theory went out of favor until recent studies once again have rediscovered the link between the two.
So, what exactly do gum disease and cardiovascular health have to do with each other? Disease in either is accompanied by inflammation, red swollen gums signaling the beginning of periodontal disease, and arteries hardening, swollen closed during atherosclerosis. And now, researchers in England have established a solid connection between good gum health habits and a lower rate of heart related disease.
The research, conducted by Richard Watt of the University College London, found that there is a 70 percent increase in risk of cardiovascular disease and diabetes in those with bad oral hygiene as compared to those who brush and floss twice per day. The research study involved nearly 12,000 participants, their oral hygiene habits and their heart health. The results were published May 27, 2010 in the British Medical Journal.
Daily brushing prevented gum disease and at the same time helped to prevent heart and vascular disease. Of the participants, those that reported brushing their teeth at least twice a day had only a 4 percent incidence of developing heart disease over the eight year study. Those that brushed less than once per day had an 11 percent risk.
What does this all mean for you? Heart disease is the number one killer of both men and women in the United States and throughout much of the developed world. If there is a chance that risk for cardiovascular disease can be reduced by simply brushing your teeth it is certainly worth giving a try!
To Your Heart’s Health
Monique Hawkins
540-858-2885
mentormonique@gmail.com
Remember to sign up for my “You Deserve To Have A Healthy Heart” Newsletter!
P.S. For more information about Vita Che, the natural Roto Rooter for your arteries, visit this online nutrition store at http://699456.shopvitamark.com
