Posts Tagged ‘Vegetables And Fruits’

Congestive Heart Disease-Don’t Wait to Start a Prevention Plan

Sunday, May 1st, 2011

While a heart attack is caused by insufficient flow of oxygenated blood to the heart which causes damage to the heart muscle, heart failure results in inadequate blood flow to the body. The heart has been under so much stress from high blood pressure or other factors that it begins to enlarge and weaken.

Eventually, the flow of blood is so insufficient that symptoms of heart failure develop. These include swelling from fluid buildup in the extremities, fatigue and shortness of breath. It can take years for congestive heart failure to develop, and it isn’t until it is critical that many people begin to notice.

The key is not to wait until this silent disease creeps up on you. There is no known cure for congestive heart disease. Therefore, the time to start thinking about it and prevention is while you are still young and healthy. Two of the main contributing factors for congestive heart failure are stresses placed on the heart by hypertension and atherosclerosis. Keeping this in mind, developing and following a heart healthy lifestyle plan can go a long way in helping you prevent this deadly disease.

High blood pressure is not fully understood, and some studies show that women don’t respond to medications as well as men. Lifestyle factors can help lower high blood pressure and can even help people avoid medication. If you smoke, quit. Smoking constricts the arteries and increases high blood pressure. It is also believed to be a contributing factor to hardening of the arteries.

Most successful heart healthy plans focus on the positive rather than on restricted items. Set your mind to eating healthy foods. Plenty of fresh vegetables and fruits add an abundance of nutrients, fiber and artery protecting antioxidants to the diet. Lean meat and coldwater fish are good protein sources, but some of the healthiest cardiovascular systems belong to vegetarians! Whole grains, spices and herbs round out the diet. These same food help normalize blood pressure and prevent atherosclerosis, helping you prevent the occurrence of congestive heart disease.

An often-neglected area of concern is today’s overstressed lifestyle. This busy, noisy world, full of tasks to accomplish and environmental pollution takes its toll on our health and your cardiovascular system. There is considerably less debate in the medical profession today than there used to be about the benefits of being able to handle stress, both mental and physical. Try quiet meditation, contemplative walks, or yoga to distress yourself. Significant drops in blood pressure are seen when these activities become part of an everyday routine.

Do not forget exercise. Although there are hundreds of good exercise plans and plenty of advice regarding which routine is the most beneficial, studies have shown that any exercise is vastly better for your heart than no exercise. Find something you enjoy and can stick to and make it a part of your daily routine. If you enjoy yoga, try some of the more strenuous workouts. Jogging, walking, swimming and bicycling are all great ways to enjoyably exercise.

Yes, congestive heart disease is growing problem, but it does not have to be your problem. Do all you can today to make sure you heart stays healthy!

To Your Heart’s Health
Monique Hawkins
540-858-2885 anytime
Skype: Monique371

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Heart Patient Diet Plan-Some Quick News Briefs on Heart Health and Diet

Sunday, December 5th, 2010

Eat Lots of Orange Fruits and Vegetables

The Centers for Disease Control and Prevention just released a study that many are concluding gives us the go-ahead on eating lots of pumpkin pie during the holiday season.  On a serious note, this may not be the best conclusion from the study, but the study did find that there is a link between high levels of alpha-carotene in the blood and a lower likelihood of dying of heart disease and cancer. Alpha-carotene is found in orange fruits and vegetable, including pumpkin. It is also found in squash, oranges, tangerines, and of course, carrots. According to the study, higher levels of alpha-carotene in the blood indicated less risk for cardiovascular disease and cancer.

The brighter or deeper the color of the vegetables and fruits, generally the better they are for you. The pigments are where many of the nutrients that are so heart healthy. So, maybe pass on the pumpkin pie that is full of fats and sugar but do say yes to an extra helping of winter squash or carrots. Your arteries will thank you.

Banning Trans Fats for Better Heart Health

Although not the latest news, it’s worth a look at how the effort to ban trans-fats in foods is going. Starting in 2003, the organization Ban Trans Fats began educating the public on the health risks of this destructive fat. Along with education, they targeted companies that used the artificial oil in an effort to get them to remove the oil from foods. Trans fat has been implicated in heart disease. When trans fat are banned, they encourages companies and localities to remove this dangerous fat from foods. One of the first cities to ban the unhealthy fat, New York City, now has a new reputation for heart healthy foods. Following their lead, Philadelphia also banned trans fat. California now has a ban also.

A team of doctors in the United Kingdom added their voices to the chorus demanding a ban on trans fats in 2010. They noted the link between this man made fat and the increased risk for heart attack and stroke due to its implication in raising the levels of LDL, the bad cholesterol. The World Health Organization has also spoken out about artificial trans fats, asking that they be eliminated from foods. Other countries that have banned trans fats include Denmark, Switzerland and Austria. Trans fats are much more harmful to human heart health than saturated fats.

To Your Heart’s Health

Monique Hawkins

mentormonique@gmail.com

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Heart Patient Diet-Are You Including Your Greens?

Sunday, November 14th, 2010
Romaine lettuce (Lactuca sativa var. longifolia).
Image via Wikipedia

When eating heart healthy foods to help promote a strong heart and circulatory system,  for those of you who are following a heart patient diet, don’t forget the dark green leafy vegetables. Most people agree that a salad is a healthy choice, but a salad can end up being as unhealthy as fast food if you don’t carefully consider the ingredients.

The majority of people in the United States make a base for their salads using iceberg lettuce. This is a huge no-no. Iceberg lettuce is one of the most nutritionally empty foods in the produce section. It is not much more than a little bit of fiber and water. Notice how pale iceberg lettuce leaves are; a good rule of thumb when picking vegetables is the deeper or brighter the color the more nutrients there are. The pigments in vegetables and fruits are an amazing source of heart healthy antioxidants and phytochemicals, plant chemicals, that have benefits for the body.

Want to keep your heart strong and your arteries clear? The antioxidant packed deep green vegetables definitely help. Antioxidants stop free radical damage that simply wreaks havoc in the cells and circulatory system. Diets high in antioxidants have been shown to not only promote heart health but help prevent many degenerative and debilitating diseases as the body ages including cancer. Research shows that antioxidants help prevent the build up of plaque in the arteries, helping prevent atherosclerosis.

Some popular choices for heart healthy salads include the all-time favorite spinach. Make your salads with spinach and romaine lettuce, both of them packed with heart healthy vitamin A, K, and folate. The USDA recommends everyone eat a diet with at least three cups of dark green leafy vegetables a week. If you aren’t a big salad fan, then try putting spinach or romaine lettuce on sandwiches or wraps for a nutrient boost to help prevent heart disease.

Since heart disease is the number one killer of both men and women in the United States, it is definitely worth adding dark green leafy vegetables to your meals. Swiss chard has a taste similar to spinach and is full of vitamins A, C, K and the minerals potassium and iron. Arugula has a tangy, almost peppery taste and is also packed with vitamins and calcium. Try chopping it into pasta sauce or eat it raw in a salad.

After being careful to pick the right greens, brighten up your salad with some red or orange bell peppers, carrot shreds, or red cabbage for more nutrients that will keep you healthy and vibrant. After all this work picking the right vegetables, be sure to use a salad dressing that is healthy. The simplest dressing can be made right at home using olive oil, proven to lower bad cholesterol, red wine vinegar, and plenty of herbs.

Begin to eat your dark leafy green vegetable today!

Monique Hawkins

540-858-2885

mentormonique@gmail.com

Remember to sign up for my “You Deserve To Have A Healthy Heart” Newsletter!

P.S. Everybody knows that one way to have a healthy heart  is by keeping the arteries clear. I just found out how you can keep your arteries  clear with Vita Che, the natural Roto Rooter for your arteries, For more information, visit this online nutrition store at

http://699456.shopvitamark.com

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Heart Disease Diet Plan-Why Vegetable Soup Is Good For Heart Health

Sunday, September 19th, 2010
Black pepper
Image via Wikipedia

If you are on a heart disease diet plan due to having heart problems or just wanting to keep your heart healthy, as you adjust your eating to benefit your cardiovascular system, sometimes you may wonder if the comfort foods are a forbidden item. The truth is, when you are creating your heart disease meal plan, you just have to be careful of the ingredients and make sure that each item you use has a benefit for the heart and blood vessels. For instance, rather than a heavy meat based soup full of artery clogging cholesterol, try a tasty vegetable soup that is low in fats and high in fiber.

Fall is the perfect time for both soup and vegetables! Local farm markets are overflowing with a huge array of healthy vegetables and fruits. Not only will your heart benefit, but so will your immune system and your weight if you stick with healthy vegetables as the base of your hearty soup. Research has proven that diet can improve conditions of heart disease, slowing or stopping the progress of degenerative conditions.

Remember to pick a variety of colors; it is often the pigments in the vegetables that have the most beneficial phytochemicals. This is where the antioxidants are that help keep arteries clean and the heart strong. Carrots, onions, a few red potatoes, cauliflower, broccoli, a bright red or orange pepper, cabbage, beans, corn, peas, and members of the legume family like black beans or chickpeas will provide an incredible dose of vitamins, minerals, and antioxidants. All the nutrients that your heart and cardiovascular system crave are packed in these foods. Use either a vegetable stock or an all natural, low sodium and low fat chicken stock. People at risk for high blood pressure and atherosclerosis need to always remain mindful of salt and fat content, keeping them low.

To spice up the soup, forget the saltshaker and black pepper. There is a rich world of herbs and spices, many of them with properties that aid digestion and heart health. If you crave a salty taste, go to the health food store and buy some dulse. This is seaweed that imparts a salty taste with almost no salt. The rich taste comes from the minerals from seawater and this is a proven herb for heart health.

There are many herbal salt substitutes that pack in the flavor without any artificial chemicals. Plenty of garlic and a dash of cayenne will strengthen both the heart and the entire circulatory system. Hopefully your own garden is full of parsley, thyme, and oregano. All of these are heart-benefiting seasonings.

One last word, don’t overcook the soup. The longer vegetables cook, the more nutrients that are lost, so keep cooking time at 60 minutes maximum. Have a slice of warm whole grain bread with the soup and a dessert of baked apples and your heart will love you! You will be on a great heart disease healthy eating plan!

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

Monday, August 30th, 2010
Romaine lettuce (Lactuca sativa var. longifolia).
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

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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Five Tips to Prevent Heart Disease

Wednesday, September 9th, 2009

Are you steadily gaining weight as you eat more than you can burn off? On top of that, do you hate exercise and feel stress at work? If your answer is yes to either question, your risk of getting heart disease is two to four times higher than a normal healthy person. For the sake of your heart and well being, you need to take action quickly to reduce the risk.

Here are five steps that you can take to reduce your risk of heart attack or stroke.

1. Assess your risk level. If you have a family member with cardiovascular risk, your risk of getting heart disease will be higher. If you are a diabetic, your risk is also higher as high blood sugar levels are frequently associated with narrowing of blood vessels. If you are 40 or older, your risk will also increase considerably. The same goes for smokers. A cigarette a day has a dramatic reduction in your cardiovascular health in the long run.

2. Make positive changes to your diet. Your diet has a huge impact on your cardiovascular health. Limit your intake of foods with high calories or high sugar content. Reduce your intake of salt to less than six grams a day. At the same time, you should consume a variety of whole grain products, vegetables and fruits. You should also drink more water to flush toxins from your body.

3. Start an exercise program. If your lifestyle is primarily sedentary, your cardiovascular health is unlikely to be in optimum. You should engage in some form of physical activity for at least 30 minutes three to four times a week. Activities such as brisk walking, slow jogging, cycling and inline skating are very beneficial to your heart. Swimming is another excellent choice as it is a low impact exercise that works on your whole body and can do wonders for your heart.

4. Develop healthy stress relief habits. Stress is a major contributor to heart disease as it increases your blood pressure. There are many people who are stressed out without realizing it. Take time off each day to engage in activities that relax your mind and body. This can be listening to classical music, yoga workout or meditation. In fact, it can be as simple as reading a book you love. It is advisable to engage in stress relief activities on a daily basis.

5. Take note of these warning symptoms. The burning sensation in your chest may be an indication of an impending heart attack. Other symptoms include shortness of breath, tightness in the neck, jaw and chest area. Consult a doctor before these symptoms get worse.

Heart disease is a major cause of death in many developed countries. You can help to reduce the risk by following a healthy diet and regular exercise routine. Learning more about the various heart disease symptoms and other prevention methods can also help you to win the battle against heart diseases.

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