Posts Tagged ‘Monounsaturated Fats’

Heart Patient Diet Plan-How the Cardic Diet Can Help

Monday, October 24th, 2011

Most individuals with heart problems who want to get well know that following a heart patient diet plan is going to be crucial to their health.

There are many diets to consider, one of which is called the “Cardic” diet. Following the diet appears to be quite simple and seems to make a difference in people’s heart health.

Have a try with it and test how it helps improve your heart health!

To Your Heart’s Health,
Monique

Cardiac Diet
By Fiona Dewitt

Cardiac diets are extensively used and prescribed in most hospitals for patients with heart disease, hypertension, myocardial infarction, hyperlipidemia, and dyslipidemia. A cardiac diet may be used as a part of a health regimen to either treat or prevent cardiovascular disease. It will typicallyconsist of foods that are classified as healthy because of their overwhelming nutritional advantages.

A cardiac diet will basically aim to increase the consumption of fruits and vegetables, whole grains, and fibre while lowering the consumption of fats and sodium which have both been prominently associated with the development of heart disease. This health plan is often adjusted in the long-term based on the goals of the diet or the patient’s diagnosis. After a patient has been treated using this diet recommendation he or she will normally be referred to a dietician who will help him or her to maintain this diet.

Generally a cardiac or “heart healthy” diet as it has been called may be administered with the objective of restricting the intake of fat, cholesterol, sodium, and sometimes caffeine. In most instances, it will follow the guidelines of the National Cholesterol Education Program which has issued the following recommendations:

Fiber 20-30 grams per day.

Trans fat “kept at a low intake.”

Carbohydrates 50-60% of daily calories.

Total fat 25-35% of daily calories.

Saturated fat less than 7% of daily calories.

Monounsaturated fats up to 20% of daily calories.

Polyunsaturated fats up to 10% of daily calories.

Cholesterol less than 200 milligrams per day.

Dietary fats, especially saturated and trans fats, may actually contribute to elevating an individual’s overall cholesterol levels, low-density lipoproteins (LDL), and triglycerides which can encourage the development and accumulation of plaque within the blood vessel walls. This build-up of plaque will ultimately lead to a decrease in the size of the blood vessel lumen. Saturated fats are predominantly found in animal products. This kind of fat has been linked to an increase of low-density lipoprotein levels (LDL), which are strongly associated with a heightened risk of heart disease. Unsaturated fats differ from saturated fats because they have double bonds. They can be substituted in place of saturated fats and are preferred because they help lessen the LDL levels. Cardiac diets are also low sodium diets. Sodium has been found to increase blood pressure, and has an additional negative effect on the diuretic properties of certain medications. Sodium is generally restricted to 2,000-4,000 mg per day, in relation to the patients diagnosis and medical regimen. Many cardiac diets do not only restrict sodium and fats but also caffeine. This is enacted because caffeine is a stimulant and may affect the deteriorated condition of the heart.

Basically a cardiac diet considers both the advantages of restricting certain types of foods as well as improving the consumption of healthy foods and nutrients.

Please visit this link for more information on http://www.cardiacdiet.org

Article Source: http://EzineArticles.com/?expert=Fiona_Dewitt

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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/].

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

Sunday, September 5th, 2010

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

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

Friday, May 14th, 2010

Base and diaphragmatic surface of heart.
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!

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Heart Disease and Women-Good Fats and Bad Fats

Monday, May 10th, 2010

MIAMI - AUGUST 06:  Meaghan Cooligan bites int...
Image by Getty Images via Daylife
Most of us know that too much fat in our diets is bad for our health and heart. This is because too much fat can result in numerous health problems.

All fats are not bad. In fact, some fat is actually good for us and is required by our body for proper function. It can keep our heart healthy and help prevent heart disease.

Some of the uses that fat has in our body include:

1) Helps our body in the production of hormones

2) Insulates and cushions our body and internal organs

3) Keeps our skin and hair healthy

3) Regulates our blood pressure

4) Helps to improve brain function – especially in children

5) Provides us with energy

6) Lowers bad cholesterol levels

7) Alleviate symptoms of PMS and Menopause

8) Lowers our risk against heart disease and other cancers

9) Helps to transport certain vitamins through our bloodstream

Understanding the differences between fats is crucial to understand whether the fat content in a particular food will be helpful to you or harmful.

Polyunsaturated Fats

Polyunsaturated fats are a rich source of Vitamin E and essential fatty acids which we need but can’t be made by our bodies. These fats help to lower bad cholesterol levels, ease symptoms of PMS and aid in motor coordination. Polyunsaturated fats can be found in sunflower oil, safflower oil, pumpkin seeds, almonds, cashews, and sesame seeds.

Monounsaturated Fats

Like polyunsaturated fats, it is thought that monounsaturated oils also assist in the lowering of bad cholesterol levels. Additionally, a diet rich in monounsaturated fats have been associated with lower risks of cancer and increased longevity. Some foods that are rich in monounsaturated oils include: olive oil, Angola oil, sesame oil, avocados, macadamia nuts, brazil nuts, humus, mackerel, and lean meat.

Saturated Fats

A diet high is saturated fats have been proven to raise the levels of bad cholesterol and increase the risk of heart disease, cancer and obesity. These fats have been found in large quantities in such foods as: cheese, lard, cakes, chocolate, pies, pastry, cookies and meat.

Trans Fat

As bad as saturated fats are for our health, Trans fats are even worse. Trans fats are nothing more than saturated fats that have been chemically modified in the food manufacturing process. And not only do they increase the levels of bad cholesterol in the body but they also lower the good cholesterol levels as well. There is also a link between Trans fats and various forms of cancer and heart disease. Trans fat is sometimes listed on the food label; however is mostly found in margarine, cookies, cakes, puddings, fried foods, chocolate bars and in many fast foods. The bottom line is that eating these foods are terrible if we desire to have a healthy heart.

Don’t throw out all the fats. Include the ones that are good for you in your diet. Your heart will th ank 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

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I love Go Casino Blackjack

Wednesday, April 7th, 2010

An Easy Way to Turn into a Good Blackjack Player

Discovering to engage in the game of casino Blackjack reasonably properly isn’t rocket science, regardless of what the dozens of books about the subject would have you believe.

Actively playing professionally for the expert level, as is accurate of any game, is indeed complex and takes many years to excellent. But any individual can grow to be a fantastic recreational player and use a fighting possibility towards the casino basically by discovering some very simple rules.

So, if you are worn out of throwing all your funds away on brain-numbing slot machines, study on!

Blackjack could be as rather simple or as complicated while you desire to make it. Utilizing greeting card counting and innovative methods, you’ll be able to in actual fact have a slight benefit above the house in specific problems. That is, if you are willing to spend numerous hours figuring out and practicing, plus numerous hours just about every year actively playing!

Only a handful of of us have this type of dedication.

The “beginner strategy” described under is created for some of those of you who’ve by no means played Blackjack before or have played only a few times (and are worn out of losing!). It requires that you study only four simple recommendations. You can still memorize these guidelines in 30 minutes or much less.

Properly, definitely, a lot of less!

You may have heard for the term “Blackjack important strategy”. The Blackjack primary system is usually a set of betting and hit/stand guidelines to statistically maximize your chances of winning. Whilst not complex, it’ll nevertheless consider some time and quite a bit of training to master and apply consistently.

For beginners, or rather occasional game enthusiasts who tend not to want to devote several hours practicing the Blackjack basic methodology, right here is really a Newbie System that won’t offer you a headache attempting to master.

When this is not going to provide you with the same small odds towards you since the accurate Blackjack Primary Scheme (about .5%), it generates a minimal 1.5% or so edge for the casino, still one particular of the best odds you’ll discover in any casino game.

You won’t shed your shirt and you will have a fighting possibility of winning if you experience a favorable run of charge cards.

It should only acquire a number of minutes to master these 4 effortless Blackjack suggestions, although you must training for a couple of hours to obtain comfy with them just before definitely playing in a casino game.

Very first, A SHORT AND Uncomplicated LESSON Over the GAME Suggestions

For those who currently know the way to engage in Blackjack, it is easy to skip this section. Otherwise, it’s going to only consider a number of minutes to find out the rather simple actively playing guidelines.

Greeting card VALUES

Tens and encounter credit cards be counted as 10, Aces be counted as possibly one or 11 (your preference), and all other cards have a very count equal to their face value.

THE Play

All game enthusiasts engage in against the supplier, not towards an individual an additional. Each player makes their guess as well as the company starts out by dealing two handmade cards to every single player and two homemade cards to himself. The dealer’s second greeting card is dealt face-up for all players to see. Should the trader carries a “Blackjack” (and Ace plus a ten or face card), he will immediately turn it above and instantly wins all bets, unless a player also incorporates a Blackjack, in which situation it really is a tie.

Then, beginning with all the player to the dealer’s left, every single player has the option of standing (not drawing any way more cards) or being dealt extra homemade cards. Play continues with that player till the player stands or “busts” (gets a card count that totals more than 21). Following all gamers have made their choices (or busted), the vendor draws increased cards to either reach a total of 17 or greater (when they have got to instantly stop), or bust. If the seller doesn’t bust, all remaining player’s hands having a higher card complete win, and many using a reduced card total get rid of.

One especially essential point to remember is this: you goal isn’t to have a greeting card count as close to 21 as achievable, but for getting closer to 21 than the vendor, without having intending around. The objective is to beat the trader! Therefore, your decisions on whether or not draw extra handmade cards are dependent about the value from the dealer’s up card.

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DOUBLING Straight down, SPLITTING PAIRS AND Insurance plan

You’ll find three unique bets it is easy to make right after the to start with two greeting cards are dealt. Doubling lower suggests you can actually double your unique gamble soon after you obtain your primary two cards. You then obtain one – and only a – further greeting card.

Splitting pairs implies that whenever you acquire any pair on your earliest two charge cards, you may split them into two separate hands and perform each one an individual independently (of course, you ought to location an additional wager equal for your primary gamble for the 2nd hands).

Getting insurance plan signifies that in case the dealer’s up card is definitely an Ace, you are able to wager an increased amount equal to half your authentic guess as “insurance” in situation the supplier incorporates a blackjack. If the dealer incorporates a blackjack, you drop your unique wager but your insurance cover wager is paid at a couple of to 1, so you break even.

“HARD HANDS” VERSUS “SOFT HANDS”

In order to understand and apply any Blackjack technique, you need to gain knowledge of the distinction in between “hard” and “soft” hands. This is simply because the strategies for many plays are several depending on whether or not you employ a smooth palm or perhaps a tricky hand.

A “soft” hands is only one that has an Ace which can be counted as 11 (don’t forget: Aces may be counted as possibly an individual or 11). For example, a hands composed of an Ace including a four is named a delicate 15.

A hand that possibly includes no Aces or the Ace is counted as the one is labeled as a “hard” palm. For example, a hands composed of the 6 and also a 9 is known as a really hard 15. A hands with an Ace and 4 is referred to as a delicate 15 (11 and also 4), but at any time you then draw an 8 you need to count the Ace as one instead of 11, giving you a very difficult 13 (since counting it as 11 would offer you a “bust” hands of 23).

4 Hassle-free Suggestions

Here are 4 Blackjack general technique guidelines that anybody can effortlessly don’t forget. Always adhere to them exactly and you’ll be playing greater then the majority of individuals who sit down at a blackjack table.

Despite the fact that these four rules do not represent “perfect” Blackjack standard technique, they offer you a superb deal of your advantage of a great standard technique and are extremely simple and easy to memorize.

1. If the dealer’s up card is 7 or bigger, continue to draw credit cards till you use a really difficult be counted of no less than 17 or higher, or a smooth be counted of 18 or larger.

2. If the dealer’s up greeting card is 6 or reduced, draw notes till you possess at least 12. Stop if you have 12 or better.

three. Double lower when your very first two notes total 10 or 11, In the event the dealer carries a 9 or lower.

4. Always split aces and eights. Don’t split any other pairs.

And which is it! These four easy principles will acquire you out with the “sucker” category, maintain you out of serious trouble and ensure that the property edge is all around one.5% or so – some of the most beneficial odds you will get in the casino.

The moment you’ve mastered this uncomplicated strategy, learn about the full Blackjack Simple Technique and you will whittle that house edge down to practically zero. Perfect luck!

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Heart Disease Myths-Not Knowing These Can Hurt Your Heart

Tuesday, March 16th, 2010

We have been covering the top 12 heart disease myths that most of us have heard about. I came across this information at http://www.heartpoint.com/dozendangers.html

All of this is presented by the medical director and practicing cardiologist of Heart Point. Ignore these dangerous myths at your own peril.

Heart Disease Myth #8

Food that has no cholesterol is ok to eat. It has taken years, but the message is out about cholesterol, and almost everyone knows you want less of it. The companies that package food know this, and prominently label their food with sayings like “Low Cholesterol!” It’s easy to forget that saturated fat is important, shifting the liver’s metabolism to higher production of the “bad” types of cholesterol. While “polyunsaturated” fats are less harmful, a diet with moderate amounts of “monounsaturated” fats, such as are found in olive and canola oils may be the most protective of all. The so-called “Mediterranean Diet”, with primarily fresh fruits and vegetables, modest amounts of meat, and significant monounsaturated fat intake seems to be protective, as well as tasty and enjoyable. For more on cholesterol and you diet, follow the link.

Heart Disease Myth #9 A few drinks won’t hurt you.

This actually is not much of a myth . . . as long as it isn’t taken too far. Alcohol in moderate amounts seems to increase the amount of HDL (or “good”) cholesterol. This benefit occurs at around two drinks daily (this means about 2 ounces of liquor, 16-24 ounces of beer, or two glasses of wine). Large quantities of alcohol clearly cause damage to the heart muscle. Wines, particularly red wines, and “dark beers” appear to have additional anti-oxidant activities. While these beneficial effects exist, it remains a bit difficult to encourage people to increase their intake of the most abused drug in the world. Other beverages seem to be just as beneficial, without the side effects which plague alcohol. Try a cup or two of tea (particularly green tea), or grape juice.

Heart Disease Myth #10 Women don’t get heart disease. I’m too young.

Women generally don’t get heart disease at as early an age as men, but they catch up quickly. And even though female hormones are important in decreasing the incidence of blocked arteries, heart attacks can still occur. Heart disease does not always spare the young either. Heart attacks can sometimes occur when people are in their 20′s and 30′s, and are not really all that uncommon at all by the time a person reaches 40 years of age.

Heart Disease Myth #11 Quit work, stress can kill you

Several personality traits and psychological conditions have been shown to be associated with an increased risk of serious heart disease. The classic intense and driven “Type A” personality is well known, but it is not the work that hurts these folks. Those Type A’s who experience hostility along with a continued sense of time urgency are the ones that have the trouble. Depression and social isolation also seem to be important negatives for heart disease.

Heart Disease Myth #12 You’re gonna die anway, so may as well go quick.

Well, the first part of the statement is true, and the second may be a reasonable conclusion as well. Heart disease enjoys a well-deserved reputation as a stalker who may strike suddenly. The myth however, is that it always causes a sudden demise. Unfortunately, it may just as likely cause disability from recurrent chest pain, heart failure, or strokes, and you don’t get to choose!

As you can see, there are many heart disease myths in the United States today. Get educated and do all you can to keep your 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” Newletter!

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