Posts Tagged ‘Lower Blood Pressure’

Heart Patient Diet-Top Ten Heart Healthy Foods for 2011

Sunday, January 9th, 2011

The best possible New Year’s resolution you can make is adding heart-healthy foods to your diet. Many of them require no disrupting dietary changes, many times it’s just a matter of adding nutritious, heart-healthy ingredients to foods you already prepare. Make it a goal to try five of these delicious foods that protect the heart to you meals each week. You’ll wonder why you’ve waited so long to enjoy healthy eating! You’ll be able to stop worrying about cholesterol, heart attacks, and you energy will increase as your whole body gets a boost from these nutritious foods! Here’s a list of the top foods that protect the heart and entire cardiovascular system.

1. Oatmeal is proven to lower cholesterol. Look for steel-cut oats that are full of fiber rather than overly sweetened and processed instant oats. Not only fiber but minerals and vitamins are found in oats. This grain is believed to help reduce the effects of stress, another factor that harms the heart.

2. Wild-caught Alaskan salmon is one of the most heart-healthy foods around. Full of omega-3 fatty acids, the wild salmon are virtually free of contaminants. Not so, the so called Atlantic salmon that are actually farmed fish feed colorants to brighten their flesh. Add grilled salmon to salads or serve as a main course. Omega-3 fatty acids increase HDL levels while lowering LDL, or bad cholesterol. They also reduce inflammation and lower blood pressure.

3. Berries are loaded with antioxidants that protect the cardiovascular system from free radical damage, a major factor in heart disease. Along with the antioxidants, berries have anti-inflammatory properties that help prevent artery problems. Add berries to vegetable or fruit salads, cereal, and homemade smoothies.

4. Almonds and walnuts are a great source of heart protective vitamin E, magnesium, and omega-3 fatty acids along with many other nutrients. Make a great trail mix of dried fruits and nuts, add to salads, or baked goods.

5. Legumes are just what the heart needs. Red, black, and kidney beans, chickpeas, and lentils are all excellent sources of soluble fiber and nutrients. Add them to soups and stews or salads.

6. Brown rice provides the B-complex vitamins that help the body deal with stress. It is also a great source of fiber and magnesium. Add some beans and you have a complete source of protein.

7. Green tea is another excellent source of heart-healthy antioxidants. Brew your own, adding just a touch of raw sugar or honey if you must sweeten it.

8. Tomatoes provide carotenes, lycopene, vitamin C, and other nutrients. Both cooked and fresh tomatoes are heart-healthy and can be added to salads, sandwiches, pasta, and soups and stews.

9. Spinach along with all fresh vegetables and fruits gives the body a full range of heart-healthy nutrients. Studies have shown that adding just three servings of vegetables to your diet significantly cuts the risk of heart disease. Eat your veggies raw in salads or add them to almost any recipe for a nutrient boost.

10. Olive oil has been used for millennia throughout the Mediterranean region. This monounsaturated fat lowers LDL cholesterol, reducing the risk for heart disease. Use this delicious oil liberally on salads, for cooking, or make a delicious dip with herbs and Parmesan cheese.

You can have a more healthy heart for 2011. Make sure you include these foods in your diet. Your heart will thank you for it!

To Your Success,

Monique Hawkins

540-858-2885 anytime

Skype: Monique371

Related articles
Enhanced by Zemanta

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

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

Sunday, April 11th, 2010

Broccoli Macro
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

Reblog this post [with Zemanta]

Tags: , , , , , , , , , , , , , , , , , , , , , , ,
Posted in heart disease and women | No Comments »

Heart Disease and Women: 6 Tips to Reduce Your Risks

Tuesday, September 8th, 2009

Heart disease and womem who have it  is concernful. However, on the other hand, it isss great to know there are thing we can do as women to reduce our risks. Today, we will talk about the rest of six things we can do to lower our risks.

These tips are taken from the site, “Go Red for Women”

http://www.goredforwomen.org/

Tip #1: Don’t Skimp on the Exercise!

Get Physically Active!
Couch potatoes, listen up! If you’re physically inactive you’re much more likely to develop heart disease or have a stroke.

Regular, moderate-to-vigorous physical activity improves your cardiovascular fitness and helps reduce your risk of heart disease and stroke. Exercise can help control blood cholesterol, diabetes and obesity. It can also help lower blood pressure. For most healthy people, the American Heart Association recommends at least 30 minutes of physical activity on most or all days of the week to condition your heart and lungs.

You don’t have to be an athlete to lower your risk! Moderate activities such as walking, gardening, housework or dancing for at least 30 minutes on most days can help your heart. The time may be broken into shorter periods. If you’ve been inactive, you can start with 10 minutes of physical activity, then work up to more.

Tip #2: Watch the weight.

Obesity/Overweight
If you have too much body fat, especially if a lot of it is in your waist area, you’re at higher risk for health problems. These include high blood pressure, high blood cholesterol, high triglycerides, diabetes, heart disease and stroke. Women with excess body fat are at higher risk of heart disease, even if they don’t have other risk factors. Here’s some advice to keep in mind:

  • Try to reach a healthy weight, and stay there. To lose weight, most women should eat 1,200 to 1,500 calories a day, but not less than 1,200. Losing one to two pounds or less per week is considered a healthy weight loss. (One pound of fat equals 3,500 calories.)
  • Many overweight and obese women have difficulty losing weight. Stay with your plan! Even modest weight loss (5 to 10% of body weight) can help lower your heart disease risk!
  • Treatment of obesity and extreme obesity focuses on substantial weight loss over a long time. Beware of fad diets, programs and products that promise rapid weight loss. Work with your healthcare professional, registered dietitian (R.D.), or nutritionist licensed or certified by the state (an L.D. or C.N.). Together you can set up a sensible program of eating and physical activity that will help you reach a healthier weight and stay there.
  • Body Mass Index (BMI) is a recommended way to estimate a person’s body fat. BMI assesses your body weight relative to your height. Calculate your BMI risk level. 
  • Check out our Physical Activity Chart. Based on your weight range, it tells you how many calories you can expect to burn off while doing many common physical activities. 

Tip #3:  Reduce Risk for Diabetes

Diabetes
Diabetes most often appears in middle age and among overweight people. But it’s becoming an increasing problem in children and adolescents. It affects many more women than men after age 60. Compared to women without diabetes, women with diabetes have from two to four times higher death rates from heart disease. (CDC – Women’s Health – Diabetes, 9/15/06)

While diabetes is treatable, having it still increases a person’s risk of heart disease and stroke. Many people with diabetes also have high blood pressure and high blood cholesterol. This increases their risk even more.

If you have diabetes, it’s critical to have regular medical checkups. Work closely with your healthcare provider to manage your diabetes and reduce or eliminate any other risk factors. If you have a family history of diabetes, ask your healthcare provider for a fasting blood sugar test.

You Deserve To Have A Healthy Heart and Optimal Health is proudly powered by WordPress
Entries (RSS) and Comments (RSS).


Video & Audio Comments are proudly powered by Riffly