Posts Tagged ‘Lower Cholesterol’

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

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Cardiovascular Heart Disease-Pets Are Good for the Heart

Sunday, July 18th, 2010

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

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Cardiovascular Heart Disease-To Statin or Not To Statin

Friday, July 16th, 2010

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

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Heart Disease Myths: Myths 5-7 of the Top 12

Sunday, March 7th, 2010

We have been covering the top 12 heart disease myths that abound today. I came across some great information about heart disease myths we here in the United States fall. The site link for all 12 heart disease myths can be found here at http://www.heartpoint.com/dozendangers.html

This information is presented by a practicing cardiologist who is the medical Director of HeartPoint. He stated he gets a lot of questions about heart disease. The doctor also said he was consistently surprised how few “facts” have engrained themselves deeply into “common knowledge”. The myths are not only wrong, but are often dangerously misleading to those who choose to believe them. Here are heart disease myths 5-7 of the top 12.

Heart Disease Myth #5: “Exercise may help you lose weight and look good, but you won’t live any longer.”

Real Truth: The facts on exercise are really surprising. Even a little can go a long way. A recent study of men in Hawaii showed that walking 1-2 miles per day reduced mortality by 35%! We all know that exercise will help you lose weight, and this can lead to lower cholesterol and blood pressure, but it also has been shown in studies to improve a person’s sense of well-being and even decrease the symptoms of depression. You don’t need to join a health club or buy home exercise equipment to make a big difference in how long you live . . . and you’ll feel better and look better, too.

Heart Disease Myth #6: “I just pop a couple of multivitamins a day. That’s all you need.”

Real Truth: Some people seem to believe that vitamins can prevent or cure everything. If only that were so. On the other hand, there are many recent studies suggesting that vitamins can be an important addition to therapy. Vitamin E, a well-known anti-oxidant, has been shown in at least two large studies to reduce the incidence and severity of blocked arteries and heart attacks. The data on Vitamin C is suggestive, but less convincing. Recently, an amino acid (the building blocks of proteins) called “homocysteine” has been shown to be elevated in many people with blocked arteries. Although not all of the data is in yet, it appears that this substance may be as important cholesterol in causing injury and eventual blockage of arteries. And yes, levels of homocysteine can be substantially reduced with the vitamins folic acid (folate), B-6, and B-12.

Heart Disease Myth #7: “Those nitroglycerin pills are dangerous!”

Real Truth: Nitroglycerin (“nitro”) is a medication which can be administered in pills, tablets, spray cans, intravenously . . . even in paste or patches placed on the skin. It has been around for years, and has never to my knowledge “blown anyone up”! While it may cause headaches and lightheadedness, it is prescribed to people with blocked heart arteries because it can be so effective in relieving a lack of blood supply and oxygen to the heart muscle. The small pills (which are placed and dissolved under the tongue) and spray cans (also sprayed under the tongue) are to use at the time that angina (usually perceived as pain in the chest) is occurring. One should indeed sit down when taking nitroglycerin, and should stand up slowly afterwards as well (it does cause the blood vessels to dilate and could cause a lowering of blood pressure). However, patients underuse this inexpensive but powerful little miracle. They think that “the pain wasn’t severe enough”, or “I was afraid of what it would do”. (By the way though, nitroglycerin in any form must be avoided by patients who are taking the new drug, Viagra).

In the next post, we will uncover heart disease myths 8-10.

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

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Women’s Heart Attack-5 Tips for a Healthy Heart

Wednesday, February 10th, 2010

Women’s heart attack is a big problem in our western society. However, we have been learning there are many prevention tips we can follow as women that will help us never fall into the women with heart disease group. Today, we will cover 5 additional tips.

Tip #13: Speak up. Heated arguements can raise our stress levels and blood pressure. Research also show that bottling up your feelings is unhealthy as well. A study from Western Washington University found that women who avoided saying what was on their mind had a higher risk of heart disease. So, always speak up!

Tip #14: Try Sardines. Many experts recommend geting 500 mg of Omega-3 fatty acids a day to protect aganist inflammation, lower blood fats, and triglycerdies. Sardines, which have 830 mg per 3 ounce serving and wild salmon with 650 mg of omega-3 per serving are food sources you can add to your diet.

Tip #15: Bring out the honey. Too much suger can potentially suppress the production of nitric oxide which helps blood vessels to widen and relax says scientists at the University of Colorado Hospital in Aurora. One way you can cut back is to use honey. Since it is more concentrated, you use less. Research reveals those who opt for honey have lower cholesterol levels than those who eat sugar.

Tip #16: Spice up your supper. If you want to avoid developing women’s heart attack problems, foods such as onions and garlic not only add delicious flavor to your favorite dishes, but also provide a fiber called inulin. This promited the growth of healthy bacteria in the small intestine which helps remove any bad cholestrol says Christine Gerbstadt, M.D., R.D. a nutrionist in Sratosa, Florida.

Tip #17: Get on the bandwagon. Did you know resistance bands are an essential part of any home gym? Exercisers who use them along with dumbells gained up to three times the body strength as those who only lifted weights according to a study published in the “Journal of Strength Conditioning Research. This build up your muscle mass and raises your good cholesterol levels.

These are easy tips we all can follow as women to avoid developing women’s heart attack problems.

More tips for one month to a healthy heart and you will follow in the next post.

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. For more information about Vita Che, what I call the Roto Rooter for your arteries, visit my online nutrition store at http://699456.shopvitamark.com

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