JOIN

WATCH

BEAUTY

HEALTH

SAVE

RESOURCES

DONATE

LEGAL

[?] Subscribe To This Site

Have a Heart – A Healthy Heart!

To have a healthy heart, it’s important to live a healthy life. We've all heard that time and time again, yet we seem to forget when we consume the foods we eat.

It is estimated that one in two American’s will suffer from some kind of heart disease in their lifetime. Efforts to reduce cholesterol levels, normalize blood pressure, exercise, and stop smoking cigarettes are crucial in the prevention and treatment of heart disease.

Increasing evidence points to a protective role for certain nutrients.

Heart disease is the #1 cause of death in the adult population. Last year, there were over 1.1 million deaths from cardiovascular disease and more than 700,000 strokes.

According to the American Heart Association, over 64 million Americans have one or more forms of cardiovascular disease (CVD). There are ways to significantly lower your chances of developing heart disease and reverse the effects of a current heart condition.

If you want to have a healthy heart, you have to learn how to eat a healthy heart diet. The food you consume effects your health and the health of your heart.

Learn which foods are healthy and hearty and try to include them as a regular part of your diet.

Daily Guidelines for a Healthy Heart

Total fat intake should be less than 30% of total calories.

Saturated fatty acid intake should be less than 10 percent of total calories.

Polyunsaturated fatty acid intake should be no more that 10 percent of total calories.

Monounsaturated fatty acids make up the rest of total fat intake, about 10 to 15 percent of total calories.

Cholesterol intake should be no more than 300 milligrams.

Sodium intake should be no more than 3000 milligrams.

Beware of chemicals in your food like caffeine, MSG, steroids, preservatives, and other food additives.

Beneficial Essential Nutrients For a Healthy Heart

Potassium – Low levels of potassium have long been known to predispose individuals to dangerous arrhythmias. (irregular heart rhythms) Recent research has shown that adequate dietary potassium is essential for maintaining normal heart pressure. Dietary sources of potassium include fruits, vegetables, nuts, soybeans, and fish. Eat a well rounded variety of these foods to keep a healthy heart.

Magnesium – According to worldwide population studies, individuals who are magnesium deficient are far more likely to have heart disease. Magnesium helps prevent coronary heart spasm and ventricular arrhythmias. It also inhibits release of thromboxane, which makes blood platelets sticky and more apt to clot. (As we all know!) Low magnesium levels are often seen in patients with hypertension. Alcohol depletes magnesium. A recent Swedish study showed a dramatic drop in blood pressure after taking magnesium supplements for a nine-week period.

Selenium – A critical trace element for health is Selenium. I cannot stress how important it is to maintain levels if you want to be healthy and have a healthy heart. People who have low levels of selenium are for more likely to have heart disease, Cancer, and arthritis. Low levels of selenium have been found in many AIDS patients.

Selenium helps prevent platelet aggregation and inhibits LDL oxidation. Selenium supplements in the elderly have proven to improve lymphocyte function. A double blind study in Wales found that taking 100mcg. Of selenium daily made patients less anxious, tired and depressed after a 5 week regimen.

Dietary sources of selenium are Brazil nuts, grains, sunflower seeds, tuna, swordfish, oysters, garlic. Recommended dosage is 200mcg. daily.

Chromium Picolinate – Its estimated that 90% of Americans are chromium deficient. Unless you consume 3000-40000 calories a day, it’s impossible to get enough. Recommended intake is 200mcg. Without sufficient chromium, excessive insulin production and hyperglycemia develop increasing the likelihood of diabetes, heart disease, and premature aging.

When you consume too much sugar, your insulin goes up. When insulin goes up, resistance develops. When resistance develops, blood glucose goes up. When blood glucose goes up, cholesterol goes up. When cholesterol goes up, HDL’s go down. After several decades, you’re in trouble. High insulin levels slow natural production of DHEA. Chromium Picolinate supplements increase natural DHEA synthesis.

Diabetics should not take chromium unless supervised by a physician, since it might reduce insulin requirements.

Healthy Heart and Fiber

In the United States, coronary heart disease is a leading cause of death for both men and women. This disease is characterized by a buildup of cholesterol-filled plaque in the coronary arteries - the arteries that feed the heart. This causes them to become hard and narrow, a process referred to as atherosclerosis. Total blockage of a coronary artery produces a heart attack.

High intake of dietary fiber has been linked to a lower risk of heart disease in a number of large studies that followed people for many years. In a Harvard study of over 40,000 male health professionals, researchers found that a high total dietary fiber intake was linked to a 40 percent lower risk of coronary heart disease, compared to a low fiber intake. Cereal fiber, the fiber found in grains, seemed particularly beneficial. A related Harvard study of female nurses produced quite similar findings.

Fiber intake has also been linked with the metabolic syndrome, a combination of factors that increase the chances of developing heart disease and diabetes.

These factors include high blood pressure, high insulin levels, excess weight (especially around the abdomen), high levels of triglycerides, the body's main fat-carrying particle, and low levels of HDL (good) cholesterol. Several studies suggest that higher intake of fiber may somehow ward off this increasingly common syndrome.

Healthy Heart and Omega 3 Fatty Acids

All fish contain omega 3 fatty acids, but they are more concentrated in fatty fish such as mackerel, salmon, sardines, and herring. The American Heart Association recommends eating fish at least twice a week. Omega 3 fatty acids can normalize abnormal heart rhythms, decrease blood clots, and improve the overall condition of arteries. Taking fish oil regularly can greatly reduce chances of heart attacks. Omega 3 fatty acids can also be found in foods, like walnuts and canola oil but it’s highest concentration is found in fatty fish like salmon, mackerel, and sardines.

salmon image

Latest Statistics from AHA

(American Heart Association)

Coronary heart disease caused about 452,300 deaths in 2004 and is the single leading cause of death in America today. .

15,800,000 people alive today have a history of heart attack, angina pectoris or both. This is about 8,500,000 males and 7,200,000 females. .

This year an estimated 1.2 million Americans will have a new or recurrent coronary attack. .

About 325,000 people a year die of coronary attack in an Emergency Department or without being hospitalized. Most of these are sudden deaths caused by cardiac arrest, usually resulting from ventricular fibrillation. .

From 1994 to 2004 the death rate from coronary heart disease declined 33 percent. .

In 2004, coronary heart disease death rates per 100,000 people were 194.4 for white males and 222.2 for black males; and 115.4 for white females and 148.6 for black females. (Death rates are per 100,000 population. The rates use the year 2000 standard population for age adjustment.)

More Reasons to Keep a Healthy Heart

Every 34 seconds someone in the US dies from heart disease.

More than 2,500 American’s die from heart disease each day.

Every 20 seconds, someone in the US has a heart attack.

At least 250,000 people die of heart attacks each year before reaching a hospital.

Studies continue to show that under-educated people are more likely to suffer heart attacks.

The countries with the highest heart disease death rates are the Soviet Union, Romania, Poland, Bulgaria, Hungary, and Czechoslovakia. The countries with the lowest heart disease death rates are Japan, France, Spain, Switzerland, and Canada.

Almost 6 million hospitalizations each year (in the United States) relate to cardiovascular disease.

Since 1900, Cardio-vascular Disease (CVD) has been the #1 killer in the United States for every year but 1918.

Every 33 seconds, a person dies from CVD in the United States.

Men suffer heart attacks about 10 years earlier in life than women.

Heart Disease and Smoking

Research has proved that smoking cigarettes accelerates and causes heart disease. People who smoke set themselves up for numerous health and heart problems. When you smoke, you decrease your hearts ability to function normally. Smoking damages your organs, especially your heart and lungs. The best way to destroy a healthy heart is to smoke. Smoking accelerates heart disease by many different mechanisms.

Smoking

Speeds up progression of athero-sclerosis.

Alters lipid profile, with more LDL and less HDL.

Increases heart muscle oxygen demand by 10%.

Reduces coronary artery blood flow due to adrenaline release.

Diminishes coronary collateral flow reserve.

Lowers threshold for angina pain.

Interferes with efficacy of medication designed to prevent angina.

Raises blood levels of fibrinogen.

Alters the clotting mechanism with aggregation of blood platelets.

Causes endothelial cell dysfunction, with reduced ability to produce chemicals that dilate the arteries.

More Interesting Facts About Heart Disease

Male pattern baldness, hair in the ear canals, and creased earlobes are associated with a higher risk for heart disease in white males.

Research indicates that genetics are involved in the development of athero-sclerosis.

Men who were clinically depressed had a greater risk for heart disease and heart attack than men who were not depressed.

Abnormally high blood levels of the amino acid homocysteine are strongly linked to an increased risk of coronary artery disease and stroke.

People who are sedentary are almost twice as likely to suffer heart attacks as are people who exercise regularly. .

African American women have the highest death risk from heart disease.

People who eat beans at least four times a week have a lower level of heart disease (19% lower) than people who eat beans less than once a week.

To have a healthy heart, you have to live a healthy lifestyle. Eat fresh, wholesome healthy foods more often, and less nutritious junk foods less often.

Do everything you can to ward off disease before it claims your life. Lose the weight you need to lose! Lower high cholesterol levels! Drink plenty of healthy water to help flush the toxins out of your body. Take antioxidants daily. Include more beans in your diet. Stop smoking! Do what you can today, so that you're here tomorrow to enjoy another day!

* Did you know that owning a pet can lower your Cholesterol and reduce your risk of having a heart attack? Find out more about healthy aging and pets!

Related Pages

Mediterranean Diet Meal Plan

Best Programs to Lose Weight

Eat More Healthy Veggies

Omega 3 Oils – To Improve Your Health!

Reduce the Risk of Cancer through Nutrition

Related Products