Heart Disease and Women» Healthy Heart

Healthy Heart Diet-Are You Feeding Your Heart The Right Fats?

Sun, 05 Sep 2010 17:32:54 +0000

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

Healthy Heart Diet-I Just Found Out To Make a Heart Healthy Salad

Tue, 31 Aug 2010 02:07:56 +0000

: Image via Wikipedia

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

‘Souper Blunders’: 10 Worst Soup and Salad Bar Choices (lifescript.com)
Healthful Salads: A Weight Loss Solution (lifescript.com)
High Street Salads ‘Saltier Than A Big Mac’ (news.sky.com)
One in ten salads ‘saltier than a Big Mac’ (telegraph.co.uk)
Is Your Salad Making You Fat? (lifescript.com)
Spread the Sprouts Around (wholefoodsmarket.com)
Think Because You are Ordering a Salad That You are Eating Healthy? (Think Again) (healthadel.com)

Healthy Heart Diet-Heart Healthy Diet Starts Now

Sun, 08 Aug 2010 13:27:48 +0000

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

Heart Disease and Women-The Hidden Heart Attack Trigger

Fri, 21 May 2010 20:37:54 +0000

Most people know that obesity, high blood pressure, and high cholesterol are some of the risk factors for heart attacks in the United States.

Most people may not know that 50% of heart attack victims did not have any warning signs at all. Pretty scary the first symptom they have is the heart attack itself!

Most people may not know that there is a little known risk factor that doesn’t show up on traditional test doctors conduct for cardiovascular disease. It shows up nowhere, not even with an EKG or a stethoscope.

It will blow your mind what this hidden trigger for heart disease is! Ready? It is interrupting conversations! Yes. That’s right. Interrupting conversations is bad for women’s health and men’s too!

You see, several studies have found that people who do this are at higher risk for heart problems. In one study done by Duke University, it was found that people who interrupt are up to 7 more times more likely to get heart disease!

Why? Well,the scientists theorize that people who interrupt conversations are excessively competitive and controlling-two indicators of of the worst “Type A” personality traits.

The good news is this. All of you “Type A” types pay attention to this heart disease prevention tip. You can lower your risk for heart disease without taking any drugs or dietary changes. You don’t even have totally alter your personality. All you gotta do is learn to be a good listener.

In one study, the test subjects focused on being silent while others talked. The result: they lowered their blood pressure and stress hormone levels.

Yes, everyone can easily avoid this trigger for heart disease and heart attacks by becoming expert listener’s!

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, what I call the Roto Rooter for your arteries, visit this online nutrition store at http://699456.shopvitamark.com

Blood protein boosts heart risk (news.bbc.co.uk)
How to Determine Your Heart Attack Risk (usnews.com)
An Overview on the Heart Diseases Women Suffer (after50health.com)
Why Should Heart Disease Women Statistic Given Significance? (after50health.com)
What Every Black Woman Should Know About Heart Disease (hellobeautiful.com)

Women's Heart Problems-Two Tips for A Strong Healthy Heart

Fri, 14 May 2010 20:02:49 +0000

: Image via Wikipedia

Everyone needs a strong, healthy heart. This is important because our hearts is like an engine that drives our active lifestyle, and it must be in good health to maintain our muscles and bones, keep our minds sharp, and have an on-going sharp mind. Here are two tips that will help you as a woman keep a strong heart.

Tip #1: Get a heart scan after menopause. It’s scary to think about but even women with normal cholesterol levels can have heart disease! Dr. Mehdi Razavi, a heart specialist at the Texas Heart Institute, says for women to talk to their doctor about getting a coronary artery scan. The test measures calcium accumulation in the arteries which is a predictor of heart disease risk. It also can spot troubles when other tests such as those that test cholesterol levels, are normal.

Tip #2: Go Mediterranean. There are many heart-healthy diets around today. However, not all are created equal. It seems the diet that beats them all is the Mediterranean diet which prevents and even reverses heart disease. Women whose diets include monounsaturated fats from olive and canola oils, nuts, fish, along with loads of fruits and vegetables rduced their reoccurence of heart problems by a whopping 50-70% according to the Lyon Diet Heart Study in Paris.

These are two easy things that women with heart problems and those who do not have heart problems can do to develop a strong heart and prevent or even reverse heart disease. Make sure you follow these tips today!

Mediterranean Diet Secrets (lifescript.com)
Heart Healthy Meals for the Family (lifescript.com)
Your Top Heart-Health Questions – Answered (lifescript.com)

Women’s Heart Problems-Why TV is Bad for Heart Health

Sun, 02 May 2010 15:25:19 +0000

: Image via Wikipedia

Did you know that women’s heart problems can be made worse by watching TV? I happen to subsribe to a newsletter called “Women’s Wellness Today” by Dr. Susan Lark. Dr.Lark is one of the foremost authorities in the field’s of women’s health care, family practice, and complementary and alternative medicine.

In an article by Dr. Lark, she discussed research she read about how TV is bad for your heart. She says:

“In the recent Austrailian study, researchers followed the cardiovascular death rates among almost 9,000 adults for an average of just under 7 years each. Using people who watched less TV per day as the baseline, the study found that watching TV for more than two but less than four hours per day increased the risk of cardiovascular death by 20 percent, and watching four hours or more per day increased it by 80 percent (January 2010, Circulation).

The investigators attributed the negative cardiac impacts of TV watching to the amount of time spent sitting. I agree, that is a big part of it especially if you are sitting in front of the TV after whle day of sitting in front of a computer, or behind the wheel, or in a classroom, etc. . . . .The human cardiovascular system, and in fact the whole human body was designed to be in motion a lot more than most of us are today, even if we exercise. . . . .I think there is another component. Most of what’s on TV today is stressful to watch. Stress is known to cause elevations in inflammatory markers, and inflammation is arguably a major cardiovascular ris factor. After a stressful day at work, plopping down to watch distressing news, violent dramas, and back-stabbing reality shows is the last thing your heart needs!”

This is good stuff! Turn off that TV and find some other things you can do to increase your heart health and life!

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!

Low Testosterone Raises Heart Death Rates in Impotent Men (nlm.nih.gov)
1 in 4 heart docs orders tests out of legal fears (msnbc.msn.com)
Turn On, Tune In, Drop Dead (scientificamerican.com)
Early life stress may predict cardiovascular disease (scienceblog.com)
Stressed out? (800ceoread.com)
TV time shortens life, study suggests (cbc.ca)
Every hour per day watching TV ‘increases risk of heart disease death by a fifth’ (telegraph.co.uk)
Watching more TV increases heart disease risk (newstatesman.com)
Too Much TV May Shorten Your Life (abcnews.go.com)

Heart Disease Treatments-Chocolate and Heart Health

Sun, 25 Apr 2010 17:54:30 +0000

All chocolate lovers will love this. Chocolate has been around for many centuries. Now, it also seems that cocoa (chocolate) has some great things in it that can help you develop a healthy heart.

I found this really neat article over at the Detroit Free News Press. Read it and then go out and enjoy that piece of dark chocolate. Your heart will thank you for it!

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, what I call the Roto Rooter for your arteries, visit this online nutrition store at http://699456.shopvitamark.com

Posted: April 25, 2010
HEART SMART (TM)
Chocolate has been good for centuries

BY DARLENE ZIMMERMAN
HENRY FORD HEALTH SYSTEM
http://www.freep.com/article/20100425/FEATURES02/4250321/1025/Features/Chocolate-has-been-good-for-centuries

Chocolate originated as a drink before it became the creamy, rich treat we adore today. As far back as AD 250, the Maya ground cocoa seeds into a paste and mixed it with water, chili peppers, cornmeal and other ingredients to make a frothy, spicy, chocolate drink. It wasn’t until the 1800s that chocolate was enjoyed in the form of a candy bar.

Historically, cocoa played a part in culture, currency and medicine. Only elite members of society were allowed to drink the sacred cocoa beverages. Cocoa seeds were used to buy food and clothing. And chocolate was part of a treatment regimen for anemia, poor appetite, mental fatigue, fever, dysentery and diarrhea.

Chocolate and cocoa powder come from cocoa beans that grow in pods on the tropical Theobroma cacao tree found in southeast Asia, Africa, Hawaii, Brazil and other South American countries. After cocoa beans have been fermented, dried, roasted and ground, they are pressed into cocoa powder and cocoa butter.

Cocoa powder is a concentrated source of flavonoids. Flavonoids act as antioxidants, which gobble up toxic molecules called free radicals. Free radicals can damage body cells and tissues and may lead to health problems such as cancer, cataracts, arthritis and heart disease.

Cocoa powder is sold unsweetened. The richer, darker Dutch processed cocoa powder has been treated with alkaline compounds, which helps neutralize cocoa’s natural acidity. It is slightly darker in color and milder in flavor than natural cocoa. In today’s recipe we used Hershey’s Special Dark Cocoa, which is a blend of cocoa powder and Dutch processed cocoa powder.

HEART SMART is a registered trademark of the Henry Ford Hospital Heart and Vascular Institute. Darlene Zimmerman, MS, RD, is program contact; for questions about today’s recipe, call her at 313-972-1920, 9 a.m.-4 p.m. weekdays.

Heart Disease and Women-5 Tips to Lower Your Blood Pressure Naturally

Sun, 11 Apr 2010 19:07:28 +0000

: Image by Johan J.Ingles-Le Nobel via Flickr

In the United States and other western countries, heart disease is increasing. With heart disease comes the risk of heart attacks, strokes, and other serious health issues. High blood pressure can also lead to heart problems down the road. Here are the top 5 ways to lower your blood pressure naturally whether you are a woman or a man.

Tip #1: Limit salt to 1,000 mg a day. Avoid foods with high sodium content such as canned soups, cereals, cheese, deli meats, etc. In other words, become an expert label reader,

Tip #2: Get 4.7 mg of potassium a day. Research has shown only 10% of men and 1% of women get adequate amounts. Potassium helps the kidneys in excreting sodium. Include in your diet tomatoes, baked potatoes with skin, and bananas,

Tip #3: Get 1,200 mg of calcium a day. This vitamin helps lower blood pressure. Low or non-fat yogurt, broccoli, etc. are good food sources for calcium.

Tip #4: Eat whole grains every day. In a recent study in which with more than 60,000 participants were studied from a 10-18 year period, those who included whole grains in their diet instead of refined carbohydrates significantly lowered their high blood pressure risk.

Tip #5: Reduce sugar intake. Eat no more than 6 teaspoons a day (i.e. 100 calories). High sugar levels can raise your blood pressure and triglycerides. In addition, too much sugar can increase your risk of obesity. Many people get much more than they need and the primary culprit is soft drinks.

These are easy things you can do every day to lower your blood pressure naturally and be heart 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, what I call the Roto Rooter for your arteries, visit this online nutrition store at http://699456.shopvitamark.com

Heart Disease Treatments-Why The Good Life Is Killing You

Tue, 06 Apr 2010 18:36:20 +0000

I had to share with you this wonderful program I feel can change your life. If you are someone who is longing to do any of these things:

-lose weight without dieting
-feel more energy
-stop heart disease and stroke
-turn around diabetes
-lower your cholesterol
-lower depression
-reverese high blood pressure

CHIP can help. What is CHIP? It is the Coronary Health Improvement Product. The program helps you to begin to take control of your life and begin living. Plus, at the same time if you follow the principles taught, you can lower your health costs and take control of your life that way you have always longed to.

This program isn’t new. It has been around since 1988 and has graduated 50,000 participants since that time. What you would need to do is sign up with a training class in your local area.

If you are intrigued by this, you can visit the website at http://www.chiphealth.com/ for more information.

To receive your free cd entitled, “Why The Good Life Is Killing Us”, call 1-618-627-4651

To grab your free copy of the “CHIP Prescription for Health” visit http://www.chiphealth.com/about_chip/index.php

I look forward to hearing how CHIP has worked for you!

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” Newletter!

P.S. Vita Che is the ultimate Roto Rooter for your arteries, visit http://699456.shopvitamark.com

Women’s Heart Problems-7 Steps To Lower Your Cholesterol

Sun, 28 Mar 2010 14:39:08 +0000

Women’s heart problems is a concern for many women as well as men. Due to the lifestyle and diet of the western culture, heart diease and other health concerns continue to be a problem in our country.

One of the culprits of develolping heart disease is high cholesterol levels. Cholesterol is a fatty and waxy substance that is produced by the liver. Too much of saturated fats in your diet may contribute to high blood cholesterol. Most saturated fats come from animal products such as butter, cheese, chocolate, whole milk, pies, pastries, cakes, hot chips, potatoes and hash browns.

In some individuals, high cholesterol levels can be due to a genetic disorder. Too much cholesterol in your blood will start building up in the artery walls, causing narrowing of the arteries. This increases your risk of developing heart or brain attack(stroke).

Whatever the cause of your high levels of cholesterol is, it is very important that you make efforts to lower your cholesterol levels by changing your lifestyle:

1.Follow a heart healthy dietary pattern.

2.Lose some weight if you are overweight.

3.Be active by doing moderate physical exercises for at least 30 minutes daily.

4.Avoid excessive alcohol consumption.

5.Avoid foods prepared with butter, hydrogenated oil, coconut or palm oil.

6.Avoid white meat fats, chicken skin or processed meats and chicken.

7.Have more servings of dried peas, beans, soy products, oats, whole grains and high-fibre cereals.

If your cholesterol level is too high, your doctor may put you on medication for a short time or for life. If that is the case, you should have your cholesterol levels checked every three months until it is controlled and then every six months.

In normal circumstances, cholesterol is very important as it helps our bodies to function properly. Cholesterol and other fats are also called lipids and each of these has a different function:

1.The High Density Lipoprotein cholesterol(HDL)often called the “good” cholesterol because it helps to remove cholesterol from the artery walls, thereby reducing your risk of heart disease.

2.The Low-Density Lipoprotein cholesterol(LDL) is often called “bad” cholesterol because it deposits cholesterol into the artery wall, increasing your risk of heart disease or heart attack.

3.The Triglycerides are the most common form of fat in the body. They act as energy storage tanks of the body. High levels of triglycerides cause many diseases in the body, including heart disease and stroke.

To know your lipid profile, visit you doctor and he or she will perform a fasting blood test. An ideal profiles should is:

Total cholesterol(TC) less than 4mmol/L
LDL cholesterol less than 2.5 mmol/L
HDL cholesterol greater than 1mmol/L
TC/HDL ratio less than 4.5
Triglycerides less than 1.7 mmol/L

Therefore, it is important to change your life style to remain healthy and live longer. Develop good eating habits, keep fit and enjoy life.

Women’s heart problems does not have to be your problem! Take the necessary steps and make those lifestyle and diet changes now so you will have a healthy heart!

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” Newletter!

P.S. Vita Che is the ultimate Roto Rooter for your arteries, visit http://699456.shopvitamark.com

Heart Disease and Women» Healthy Heart

Healthy Heart Diet-Are You Feeding Your Heart The Right Fats?

Healthy Heart Diet-I Just Found Out To Make a Heart Healthy Salad

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Healthy Heart Diet-Heart Healthy Diet Starts Now

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Women's Heart Problems-Two Tips for A Strong Healthy Heart

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Heart Disease Treatments-Why The Good Life Is Killing You

Women’s Heart Problems-7 Steps To Lower Your Cholesterol