Posts Tagged ‘Coconut Oil’

Heart Patient Diet: The Top 5 Dos and Don’ts of Heart Healthy Dieting

Sunday, August 28th, 2011
Earth Cuisine for Longevity

Image by Barry Gourmet and Raw via Flickr

Those with heart problems must be very careful what they consume each day. This is because, if they want to heal their heart and to live a long life, its necessary to follow a heart patient diet. Some folks may be unsure as to what exactly they need to include in their diet each day.

Following are the top 5 do’s and don’t to keep a healthy heart. Follow them to achieve optimal health!

To Your Heart’s Health,
Monique Hawkins

The Dos and Don’ts of Heart Healthy Dieting
By Melanie Ullman

With the growing incidence of heart diseases across the globe, there has been a corresponding increase in the awareness about heart healthy lifestyle. Cardiovascular exercises and stress alleviation activities such as Yoga do help, but unless these activities are coupled with the right kind of diet, they will not be effective in preventing heart diseases. Therefore, nowadays, more and more people have been opting for heart healthy dieting in order to maintain their heart healthy and functional. If you are not sure what all foods are safe for your heart, then read on and discover the do’s and don’ts of heart-healthy dieting -

1. Limit your intake of unhealthy fats

It is essential to limit the blood cholesterol levels in your body in order to eliminate the risk of atherosclerosis, heart attack or other coronary diseases. It is best to limit your intake of unhealthy fats such as butter, coconut oil, palm oil or margarine to aid in lowering the blood cholesterol levels in your body. Doctors recommend restricting saturated-fats to less than 7% and trans-fats to less than 1% of your daily calorie intake. You can use healthier alternatives such as olive oil or canola oil or any other monounsaturated fats in moderate quantities for your cooking needs. Polyunsaturated fatty acids derived from walnuts or flaxseeds, are also permissible under heart healthy diets because they are rich in Omega-3-fatty acids that are great for your heart’s health.

2. Opt for low-fat proteins

It is essential to opt for low- fat dairy products such as low-fat milk, low-fat yogurt, low-fat cream, low-fat cheese, etc if you want to reduce your blood cholesterol levels. Always opt for fish or lean meat instead of high fat meat if you are a non-vegetarian. Consuming fishes like mackerel, herring and salmon is considered the best option because in addition to being excellent protein sources, these fishes are also rich in Omega-3-fatty acids that are great for your heart’s health. Lentils, soya beans, and peas are also excellent low-fat protein options.

3. Increase your intake of fresh fruits and vegetables

Taking plenty of fresh fruits like apples, oranges or bananas and fresh vegetables like carrots, broccoli, or green vegetables everyday will have wonderful impact on your heart. Always opt for foods with high dietary fibers as the fiber tends to reduce blood cholesterol. Try and consume them raw (with minimum cooking or high fat seasoning and garnishing) so that you are able to derive the goodness of all the vitamins and minerals in the fruit or vegetable. Snacking on fruits and vegetable salads is permissible for as many times in a day as is necessary for you these foods contain substances that prevent cardiovascular diseases.

4. Opt for whole grain products

Always opt for whole wheat flour, oatmeal, whole-grain bread or pasta, brown rice, or any other whole grain products, because they are rich in Vitamin-B, Vitamin-E, as well as a lot of minerals that are highly beneficial for the good health of the heart.

5. Reduce your intake of salt

It is essential to limit your salt intake to less than 1 teaspoonful in a day (less than 2,300 milligrams of sodium salt) because higher dietary sodium salt intake can lead to high blood pressure, which may in turn trigger a cardiovascular diseases and heart ailments. Therefore, it is best to avoid using salt laden sauces, chips, deep-fried snacks and soups, that can shoot up your blood pressure instantly.

Heart-healthy dieting is not so bad after all – all you need to know is, what to eat in plenty and what to avoid. Eventually, as you continue with heart-healthy diets, you are going to love the taste of your food because you will be assured that each morsel you are eating, is aiding in strengthening your heart and making it function even better.

Click here for information about Smart-Heart Diet http://www.americanheartdiets.com/fish-for-a-diet-and-good-for-the-heart/or a Heart Patient Diet http://www.americanheartdiets.com/heart-patient-diet/].

Related articles
Enhanced by Zemanta

Tags: , , , , , , , , , , , , , , , , , , ,
Posted in Heart Diet | 5 Comments »

Healthy Heart Diet-Heart Healthy Diet Starts Now

Sunday, August 8th, 2010

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


Tags: , , , , , , , , , , , , , , , , , , ,
Posted in Heart Diet | No Comments »

Heart Disease Treatments-The Good and Bad of Cholesterol

Tuesday, November 24th, 2009

Cholesterol is a fat-like substance circulating in the blood. The body needs a certain amount to maintain cell membranes and perform other vital functions, but high levels lead to blocked arteries which can cause a heart attack. Cholesterol is carried in the blood by two types of protein: low density lipoproteins (LDL) which carry three-quarters of the cholesterol, and high density lipoproteins (HDL). Total blood cholesterol is measured, and separate measurements are taken of LDL (bad) cholesterol and HDL (good) cholesterol. High LDL and total cholesterol levels increase the risk of a heart attack, as does a low level of HDL (below 0.9 millimoles per litre). Doctors recommend keeping total cholesterol below 5.6 millimoles per litre, ideally around 5.2 millimoles per litre, and your HDL level as high as possible.

High cholesterol levels are often linked to a diet rich in the saturated fat found in animal foods such as beef, butter and whole-fat dairy products and in coconut oil, palm oil and hydrogenated oils used in processed foods. This theory is no longer widely accepted as cholesterol from food is poorly absorbed, and levels of blood cholesterol are affected mainly by the manufacture of cholesterol in the body, but the body’s production of cholesterol is certainly stimulated by high intakes of saturated fat. Excess weight, smoking and lack of exercise also contribute to high cholesterol levels. Genetic predisposition may also be a factor.

Along with dietary changed, Vitamins C and E and some effective herbal compounds can help control your cholesterol levels and reduce the risk of a heart attack. Try taking Vitamins E and C and garlic together. These are safe for long-term use even if you are taking a cholesterol-lowering prescription drug. Vitamin E does not lower your cholesterol directly, but raises levels of HDL cholesterol and prevents the first step in the build-up of coronary plaque. Vitamin C boosts the effectiveness of Vitamin E, and is also thought to increase the level of protective HDL cholesterol. Chromium helps to reduce “bad” cholesterol and raise “good” cholesterol in those people with diets high in refined foods. Diets lacking in cholesterol-reducing soluble fibre can benefit from the herb psyllium, or from oat bran, which has a similar action. Beta-sitosterol can be taken to reduce the absorption of cholesterol from food and from bile discharged by the liver into the intestine. Artichoke extract may prove to be an effective alternative to cholesterol-lowering medications.

If home remedies do not lower your total cholesterol sufficiently within two or three months, you may need to take prescription drugs. Conventional drugs reduce heart attack risk by up to 25%. Take regular exercise to raise your HDL level, and improve your diet by reducing saturated fats. Substitute oily fish for meat, eat high-fiber foods (grains, vegetables and fruit), and use olive oil and mono-unsaturated spreads in place of butter, and include soya protein (available as tofu and soya milk).

Remember to sign up for my “You Deserve to Have A Healthy Heart” newsletter.

To Your Success,
Monique Hawkins
540-858-2885
SKype: Monique371
mentormonique@gmail.com

Tags: , , , , , , , , , , , , , , , , , , ,
Posted in Heart Disease Treatments | 3 Comments »

How to Prevent Heart Disease-Three Tips for A Healthy Heart

Sunday, September 13th, 2009

Heart disease is the #1 killer for women. The great news is that there are many things women can do ensure they have a healthy heart.

I know you will enjoy this article by Nina Kathryn Hauptman. In it, she discusses three things you can do to keep your heart healthy.

How to Prevent Heart Disease
http://www.mahalo.com/how-to-prevent-heart-disease

Heart disease is the leading cause of death in the United States. The good news is that it is usually preventable if healthy habits are adopted. It may take a bit of effort, but once you have learned how to prevent heart disease you can extend the length of your life.

Tip #1: Eat Right

Naturally, this is easier said than done. Most people tend to choose foods for their flavor rather than their nutritional value. However, it is entirely possible to have the best of both worlds in this case. Experiment with different recipes, or take a trip to a health-conscious restaurant for meal ideas.

Foods to Avoid
* Stay away from foods that are high in cholesterol, saturated fat and trans fat. Consume the following in moderation, or not at all:

1. Beef
2. Pork
3. Full-fat dairy
4. Eggs
5. Shrimp
6. Butter
7. Lard
8. Coconut oil
9. Palm oil
10. Excessive amounts of alcohol (over 1-2 drinks per day)

Foods to Embrace
* Many foods will actually lower cholesterol levels and improve heart function. Foods containing polyunsaturated fats, especially Omega-3′s, are very beneficial for your heart. Add the following to your diet:

1. Fruits
2. Vegetables
3. Fish
4. Beans
5. Walnuts
6. Almonds
7. Flaxseed oil
8. Canola oil
9. One to two alcoholic beverages daily (more is counteractive)

Tip #2 Get Moving

Getting adequate exercise is vital to heart health. Staying active will help remove excess weight and reduce stress, both of which are linked to heart disease. You don’t need to buy an expensive gym membership to get a good workout. You can go for a walk or a jog, opt for the stairs instead of the elevator, do household chores, or ride a bicycle. Experts recommend getting 30-60 minutes of exercise at least 4 days per week.

Tip #3: See Your Doctor

Your physician is the only one who can tell you what shape your heart is in. Get yourself screened annually. If your doctor notices any problems with your health, they will let you know and recommend a course of action. Going to the doctor may be scary for some people, but an office visit is not nearly as frightening as a trip to the emergency room because of a heart attack.

Other Tips:

* You can also help avoid heart disease by:

1. Reducing stress in your life
2. Not smoking
3. Maintaining a healthy weight

Conclusion:
Keeping your heart healthy is usually just a matter of taking care of your body. Eat right and exercise, and you will help not only your heart, but your overall health and appearance. Following the guidelines above will help you lose weight, avoid cancer and fight off infections in addition to bolstering your cardiovascular well-being.

Tags: , , , , , , , , , , , , , , , , , , , ,
Posted in Heart Disease Treatments | No Comments »