There is a strong correlation between obesity and heart disease. Study after study shows a strong connection between being overweight or obese and the development of cardiovascular disease. Not only is an increasing risk found as weight increases, but it has also been discovered that the distribution of the excess fat also plays a role in promoting heart disease.
Recent findings conclude that belly fat is the most dangerous when it comes to cardiovascular health although the mechanism for this is not entirely clear. The importance of understanding the links between heart disease and being overweight are more critical than ever as an estimated two-thirds of American adults are overweight.
Obesity increases the risk for high blood pressure which damages arteries and leads to atherosclerosis. Additionally, hypertension can cause damage to the kidneys and direct damage to the heart. There is even a link between obesity, sleep apnea and heart disease. Many health care professionals fear that the epidemic rise in obesity rates will lead to a huge increase in heart disease in the United States and much of the Western world.
One long known factor in heart health and obesity is that the increased volume of blood means the heart must work harder and harder to adequately pump blood through the body leading to eventual heart failure. But what hasn’t been known until recently is the link between belly fat and heart disease. One possible cause of the increased heart health risk is that an accumulation of belly fat can increase the risk for Type 2 diabetes, a known cause of heart disease. Other ideas are that belly fat actually secretes damaging hormones that cause cardiovascular problems.
And if that weren’t enough, recent research is also showing an increase in congestive heart failure. This happens when the left ventrical of the heart becomes enlarged as it is overworked. Stress to this part of the heart is associated with high blood pressure but is seen in obese people without hypertension. The end result of congestive heart disease is heart failure.
All of these studies are discoveries are quite frightening, but something can be done about it! Health professionals are recommending that adults maintain a Body Mass Index BMI of less than 25. You can figure your BMI by dividing your weight in kilograms by the square of your height in meters. Not as tricky as it sounds with metric unit conversion tools and calculators everywhere! So make it a goal to reach this BMI and maintain your weight at or below this level. Also keep in mind that the BMI alone says nothing about the distribution of fat on the body. Belly fat is the most dangerous as it attaches to internal organs and secretes hormones that can damage the body.
Losing weight is really quite simple if you remember the one simple rule that weight loss only occurs when calorie output exceeds calorie intake. There are no magic bullets, it takes managing your diet and increasing exercise. And do you know what? Eating a diet full of fruits, vegetables, whole grains and lean meats and fish and getting regular exercise has definitely been linked to a reduced risk of heart disease! Even small amounts of weight loss can reap heart-health benefits.
To Your Heart’s Health
Monique Hawkins
540-858-2885 anytime
Skype: Monique371
Recent research is finding a strong link between the health of your teeth, gums, and your cardiovascular health. Although this idea appears rather odd at first glance, there seems to be a connection between gum and tooth disease and the condition of your arteries. Studies have looked at the correlation of the presence of gingivitis, gum disease, and the presence of hardening of the arteries and found that in many patients, when one is present, so is the other.
Medical researchers don’t know yet whether one causes the other and if it does, which one causes the other. What they do know is that the presence of tooth and gum disease can be an early indicator of cardiovascular problems. It seems that the same bacteria may be responsible for both atherosclerosis, hardening of the arteries, and gum disease. How this connection works is the mystery.
One study looked at over 600 patients who had no identified heart problems and found that those with particular bacteria in the mouth were more likely to have atherosclerosis in the main artery in the neck. The carotid artery is the one that takes oxygenated blood to the brain. When it becomes clogged, strokes can occur.
Atherosclerosis develops when fatty deposits build up in the arteries, often accompanied by the same bacteria that cause problems in the mouth. When arteries become clogged, the blood supply to vital organs including the heart and brain occur. This can lead to heart attack or stroke.
Medical professionals are unsure of the process involved in plaque formation in the arteries but believe one culprit could be the body’s own reaction to the bacteria circulating in the blood stream. Inflammation is the body’s natural reaction to disease causing bacteria and infection. The swelling that accompanies inflammation may further decrease the diameter of the artery, slowing blood passage even more and possibly causing clots to form.
The big question raised by the resent research is whether better oral hygiene can help prevent cardiovascular problems. No one is sure of the answer, but the consensus is that taking better care of your mouth just may improve heart health, so why not increase flossing and tooth brushing?
While researchers are attempting to discover the mechanisms behind the connection between heart health and dental health, it certainly can’t hurt to add good dental hygiene to your daily routine. Don’t forget to address heart healthy diet and exercise; brushing your teeth doesn’t mean you can revert to eating a fast food diet while sitting on the couch all day!
Eating right and increasing movement in your daily routine also help your immune system function optimally. This may be one of the keys to reducing the bacteria population that can damage your gums, teeth and cardiovascular system.
To Your Heart’s Health
Monique Hawkins
540-858-2885 anytime
Skype: Monique371
It is February, National Heart Month. Here are some simple ideas for improving your cardiovascular health not only for this month, but also for the rest of your life. Every little bit helps, so don’t fret if you aren’t as successful as you’d like. Just give these tips a try, relax, and let the heart healing begin.
Cook at home. It doesn’t take that much time if you plan well. A large pot of healthy vegetable and bean soup or chicken and vegetable stew can be divided into smaller portions and frozen for several meals. If you plan each cooking session to provide three meals, you’ll only have to cook two or three times each week. Cooking at home allows you to pick healthy ingredients.
Keep a positive attitude. Excess worry, anger, and anxiety are all emotions that can damage the heart. Stress hormones are released that trigger physical responses that are great when facing a charging wild animal, but not so great if when these hormones are continually being released into the body. Take a realistic look at your life and try to maintain a balanced outlook. And laugh more!
Move your body. A quick walk up a flight of stairs or across the parking lot is much better than taking the elevator or parking right in front of the door. Getting your muscles working helps keep improve blood circulation and strengthens the heart.
Add heart healthy herbs to your cooking. Herbs aren’t just for flavoring, many of them have a wide range of health benefits. One of the all time heart healthy favorites is garlic. Use it raw or buy it dried, just be sure to avoid garlic salt. Experimenting with herbs livens up your food and improves health.
Add yoga to your exercise routine. The slow movements are less stressful on joints and each move improves not only flexibility and strength but also promotes a healthy heart. Recent research shows that yoga improves circulation and lowers blood pressure.
Never, never eat trans fats. Partially hydrogenated oil is a man-made substance that more and more research shows is the worst fat, far worse than saturated fat for heart health. Cities have banned its use and some major retailers are cutting it from products in the stores. Don’t rely on labeling on the front of the package, flip the package around and read the ingredients. Put it back on the shelf and by an alternative product if you see partially hydrogenated oil or margarine as an ingredient.
Add soluble fiber to your diet. This fiber is known to bind to cholesterol in the digestive tract and remove it from the body. Found in a wide variety of foods, apples and oats are great sources. Legumes are another, add them to soups and stews, or on salads for a heart healthy meal.
Follow these heart healthy tips and you will promote good health for the rest of your life.
To Your Heart’s Health
Monique Hawkins
540-858-2885
Skype: Monique371
It’s now that time of year. The holidays are here that are traditionally a time to eat and enjoy lots of food, some of which isn’t the best for those on a heart disease diet plan. Foods that are only prepared once a year and bring back memories of past holidays full of good food, family and friends, are plentiful at this time of year. By doing a little wise choosing, you can survive the holidays, staying happy and healthy throughout this special season.
First, don’t think of this as a frustrating time of deprivation when you can’t enjoy your favorite foods. The gravy laden stuffing, the pumpkin pies, the desserts loaded with whipped cream and calories are definitely not the heart-healthiest of foods, but you don’t have to say no to everything delicious. There are a few tricks you can use to still enjoy the pleasures of holiday food without impairing all your hard work at sticking to a heart-patient diet plan.
There are plenty of healthy foods during the holidays. Turkey is lean and a wonderful source of high-quality protein. Salads are plentiful and you can generally choose what you put in them when eating away from home. Pick dark leafy vegetables, bright sweet peppers, heart-healthy onion, and nuts full of beneficial fatty acids for a topping. Let the cheese and heavy dressings go, pick an olive oil based dressing full of luscious herbs for delicious taste. Savor your salad and eat plenty so you won’t be empty stomached when you pick your main course items.
If you are doing the cooking, look for low-fat, artery healthy recipes. There are plenty to choose from, as cardiovascular health is driving a new way of eating and cooking. Use herbs rather than salt for seasoning, use plenty of heart-healthy garlic; it has so many benefits to arteries and the heart.
Things to avoid are artery clogging sauces and gravies. Full of fats, salt and empty calories, these are the biggest holiday culprits that can set back all your healthy eating. Take a little of everything though, even the “bad” stuff, just a bite or two won’t hurt.
Don’t overload your plate. Putting away an enormous holiday dinner can stress the heart as over half the body’s blood supply is drawn to the digestive system while it attempts to digest the massive quantities of food. Just take a little bit of everything but emphasize fresh vegetables and lean meats.
And then there are the desserts! Split one with a family member or friend. The frustration of feeling like you are being deprived of a traditional pleasure may actually do your heart more harm than a half of a piece of pie. A little won’t hurt but two pieces of pumpkin pie smothered in artificial whipped cream may be a really bad choice!
Go easy on yourself and your friends and family. This isn’t the time to settle old scores, hold old family grudges, or impose a suffering attitude because of dietary restrictions. A simple smile, a positive attitude, and making a few healthier choices when it comes to choosing foods that are actually healing will see you safely through the season.
What we have been hearing for years is the focus of a study recently released. A Mediterranean-style diet can be good for the heart, especially those who need a special heart patient diet. This research used twins who share identical genes to determine the effects of eating a Mediterranean diet as opposed to a typical Western-style diet. Because twins share the same genetic information, making them equally susceptible genetically to heart disease and other illnesses, they are a favorite of researches attempting to determine the effects of environmental factors like diet.
The researchers looked at just one indication of heart health, the heart rate variability (HRV). This is a measure of the interval between heartbeats; a reduced heart rate variability is a risk for coronary artery disease that may lead to sudden death. Put in layman’s terms, what they found was the Mediterranean diet improved the nervous system’s control of heart rate.
Eating a Mediterranean diet does not mean the typical American style Italian meal, pasta with heavy sauces, pizza, or high-fat lasagna. What it does mean is a diet rich in low saturated fats such as monounsaturated olive oil and an abundance of heart healthy foods like legumes, nuts, whole grains, fish, fruits, vegetables and moderate alcohol consumption. Finding authentic cookbooks that have recipes from Spain, Italy, Greece, and the Middle East can help determine what are really the foods most commonly eaten in this area. Exciting spices add rich flavors to relatively simple meals featuring a wide variety of vegetables, grains, fish and lean meats.
Many studies have shown a correlation between a Mediterranean diet and improved cardiovascular health. Olive oil is believed to lower LDL, bad cholesterol, levels in the blood while leaving HDL, good cholesterol, levels intact. Other studies have looked at the relationship between drinking red wine and heart health. All indicate that a diet high in
vegetables, fruits, fish, and olive oil have benefits to arteries, capillaries, the heart, cholesterol levels, blood pressure, lowering the risk for heart attacks and stroke.
This study was very specific, looking only at the difference in the HRV between the pairs of twins who participated. Almost all of the participants were white males and the researchers say that the results cannot be generalized to include women and other ethnic groups. Their purpose was to seek the exact biological mechanism by which diet effects heart health in an attempt to better understand the relationship between diet and cardiovascular health.
Overall, for those with heat problems who need a special heart patient diet, the Mediterranean diet is a great one to consider!
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
According to the American heart association, one good things for those with heart problems must do is have the right diet plan. You can almost call it a heart patient diet. You may have heard about diet like the grapefruit diet, cardio diet, cabbage soup diet, etc.
While these are great, as someone who has heart disease, there are also some essential nutrient your body must have. They are magnesium and calcium. Magnesium and calcium are both essential nutrients that protect the heart and nervous system. Neither of these essential minerals is gotten in abundance from the typical American diet full of fats and proteins and low on fiber, grains, and vegetables. Although the link between anxiety and heart disease is now well established, it wasn’t until fairly recently that it was recognized by mainstream medicine.
So how can cardiovascular health abe improved with calcium and magnesium? Both are essential to maintaining a well functioning central nervous system. Brain and nerves that are not well nourished can exaggerate depression and anxiety; both of these can in turn aggravate heart disease.
Both calcium and magnesium play a direct role in blood pressure regulation. Recent studies have shown that magnesium in particular may protect against stroke and coronary heart disease.
Adequate magnesium protects against abnormal heart rhythms and increases the amount of exercise that can be tolerated by those with heart disease. Studies have also shown that
magnesium can have beneficial effects on the cardiovascular system by stopping blood from clotting. Anxiety and even migraines can be relieved if magnesium deficiencies are corrected.
Although both calcium and magnesium are essential for heart and nerve health, an over abundance of calcium can lower the amount of magnesium that is absorbed. Because nutritionists have long extolled the benefits of calcium, Americans generally get enough in their diets though dairy and
other sources. So, now is the time to concentrate on getting sufficient amounts of magnesium.
Whole foods are generally a better source than supplements because the magnesium in food is more readily absorbed than the calcium in supplements. To benefit the heart, magnesium rich foods help
both nerve function and heart health. Diabetics and drinkers of alcohol may be especially prone to magnesium deficiencies. Anxiety and tight muscles are often a sign of less than sufficient levels of magnesium.
Good sources of magnesium if you are a fast food lover include baked potatoes and refried beans. Those who want to increase magnesium should increase beans, whole wheat, and vegetables. The best sources are certain fish including halibut and tuna, seeds and nuts including pumpkin seeds and peanuts, and vegetables including spinach and broccoli. Black beans, navy beans and other beans are excellent sources. Next time you make soup, add beans. Try a dip with refried beans, cheese, and onions for a tasty dip.
Tomato paste is another great source. Hummus, made with magnesium rich chickpeas, with whole-wheat flatbread is guaranteed great source of magnesium for the heart and cardiovascular system.
Do your nerves and heart a favor and increase the magnesium in your diet.
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!
There is ongoing controversy raging over fats and their contribution to heart health, with an almost continuous release of conflicting studies to further confuse the issue. As the debate rages on, it is wise to have a basic understanding of the various fats, the terminology, and the links to cardiovascular health and disease.
Infants have a high need for fats for brain development, but quickly the body’s need for fats drops well below what the typical American consumes in a day. Remember the fat-free diets? Those were almost as unhealthy as overeating fats. Our bodies need fat for energy and tissue repair, but an excess of certain fats may lead to cholesterol buildup, weight gain, and stress on the heart.
All fats are made up of fatty acid building blocks. There are three categories of fats based on their chemical makeup, and each has a different composition and role to play inside the body. The basic categories are unsaturated, polyunsaturated, and monounsaturated.
Saturated fats are primarily those found in animal based foods including milk and milk products. The marbling in beef, a stick of butter, and the yellowish layer under chicken skin is saturated fat. These fats are processed by the liver to make cholesterol. Eating an abundance of saturated fat can increase blood cholesterol levels to unhealthy amounts. It is recommended for heart health to keep dietary saturated fats at less than 10% of your daily calorie intake.
Polyunsaturated fats are found in oils from plants; sunflower oil, corn oil, and safflower oils are all examples. Unlike the animal-based fats, these actually lower blood cholesterol levels. The catch is they lower both the “good” or HDL and the “bad” or LDL cholesterol so dietary recommendations are no more than 10% of your diet.
Finally there are the monounsaturated fats. Also from plants, they are found primarily in olive oil and nut oils. These fats are now the most recommended due to their ability to lower “bad” cholesterol but not affect “good” cholesterol. It is generally accepted that high levels of “bad” cholesterol can lead to plaque buildup in the blood vessels, atherosclerosis, heart attack or stroke. Recommendations are for this fat to make up 10-15% of daily calories.
The fat we have heard the most about recently is trans-fat. This is not a natural fat, but one that is produced by hydrogenating polyunsaturated oils in order to extend their shelf life. It is the main ingredient in margarine and also found in cookies, crackers, and a host of other processed foods.
Avoid it! Because it is not a natural fat, the body doesn’t know what to do with it. Recent studies have shown it may be a contributing factor to a wide range of conditions affecting those who consume this fat.
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
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
