Prevention

7 Tips for a Heart Healthy Diet

Lowering cholesterol means modifying your diet and understanding the importance of a heart-healthy diet. Lowering the amount of fat intake and eating the right foods all contribute to help you lower your cholesterol levels. Cholesterol contributes to the clogging of arteries due to higher levels of LDL - the bad cholesterol that causes to plaque buildup along the artery wall. If this is left untreated, the restriction of blood supply to your heart and rest of your body will cause the heart tissue to become damaged or even die. This is commonly referred to as arteriosclerosis, which can increase your risk of heart attack or stroke. Eating right is very important and can be very tough. There are 7 simple tips to create a strategy and to changing your diet that will help in preventing heart disease and reducing your cholesterol.

1. Limit how much saturated and trans fats you eat that contribute to a buildup of plaque in your arteries
Types of Fat Recommendation Less than 7 percent of your total daily calories Less than 1 percent of your total daily calories Less than 300 milligrams a day for healthy adults; less than 200 milligrams a day for adults with high Cholesterol levels of low-density lipoprotein (LDL), or "bad," cholesterol or those who are taking cholesterol-lowering medication

Saturated Fat

Trans Fat

The best way to limit saturated and trans fats is to limit the amount of solid fats such as butter, margarine, and shortening. These are commonly used and included into our foods. Avoid fried foods or use substitutes where ever possible. For example use low-fat sour cream or salsa on a baked potato instead of butter and sour-cream, or avoid

frying meats but rather broil, bake or barbeque instead. Use Olive oil instead of shortening, and avoid deep fried foods or battered fried foods.. Do check the food labels, especially those that are labeled "reduced fat" because you may find that these items are substituting fat with oils that contain trans fats. "Partially hydrogenated" is a typical phrase that indicates trans fat so use this a a clue when reading those labels. The healthier solution is to choose foods that contain monounsaturated fats, such as olive or canola oil. Polyunsaturated fats are found in nuts and seeds, which are also good choices. Both of these types of fat may help to lower your total blood cholesterol - but with moderation because these are still "fats".

Choose

Avoid Olive oil Canola oil Margarine labeled "trans fat-free"

Butter Lard Bacon Gravy Cream sauce Nondairy creamers Hydrogenated margarine and shortening Cocoa butter, found in chocolate Coconut, palm, cottonseed and palm-kernel oils

Cholesterol-lowering margarine or buttery spreads, such as Benecol, Promise Activ or Smart Balance

2. Choose from sources of low-fat proteins

Lean meats, skinless poultry and fish, or low-fat dairy products and egg whites are your best sources of low-fat protein. Legumes (beans, peas and lentils) are also great sources and contain less fat and no cholesterol which makes them great alternatives to meat. Use the guide below to help you to select :

Choose

Avoid Skim or low-fat (1 percent) milk

Whole milk, Full-fat milk, cream, butter Organ meats, such as liver

Fat-free or low-fat dairy

products, such as yogurt and cheese

Egg yolks Fatty, marbled meats Cold cuts, lunch meats Frankfurters, hot dogs and sausages Bacon Fried, breaded, canned foods not low in fat

Egg whites or egg substitutes Fish, especially fatty, coldwater fish, such as salmon Skinless poultry Soybeans and soy products, for example, soy burgers

Lean ground meats

3. More fruits and vegetables

Fruits and vegetables are is a great source for vitamins and minerals; they are lower in calories and rich in fiber. Fruits and vegetables also contain substances that help prevent cardiovascular disease. Eating more fruits and vegetables will fill you up more, helping you to eat less high-fat foods and snacks. Eating more fruits and vegetables is actually easier than you think. Choose recipes that include fruits and vegetables in them, keep apples, grapes, peaches on hand and try new foods such as stir-fry, fruit salads, or even canned fruits and vegetables (with lower sodium and sugar content) Avoid drenching your fruits and vegetables in butter, dressings, sugar, and sauces because these will add back fats and calories which will in the end, defeat your purpose. Also try to avoid breaded and fried vegetables, canned fruits in heavy syrup, and coconut.

4. Select whole grains

Whole grains are a great source of fiber, vitamins, minerals and iron. The nutrients found in whole grains also help regulate blood pressure and maintain your hearts health. Choose breads, pasta and cereals made from 100 percent whole grain and avoid refined white flour. Select highfiber breakfast cereals or oatmeal instead of sugary cereals, muffins or doughnuts. Flaxseed is another whole grain to add to your diet. Ground flaxseed is high in omega-3 fatty acids which lower your total blood cholesterol. You can easily add ground flaxseed to your foods by stirring in a teaspoon over hot cereal, applesauce or yogurt. Below is a quick-guide of whole grain food choices:

Choose

Avoid Whole-wheat flour Whole-grain bread, preferably 100 percent whole-wheat or 100 percent whole-grain bread

White rice Frozen waffles Doughnuts, muffins Biscuits, rolls, cornbread White breads Granola bars Cakes, pies, Egg noodles, pastas, boxed noodles bagged or movie popcorn Potato chips, corn chips, snack crackers

High-fiber cereal with 5 or more grams of fiber per serving

Brown rice Whole-grain pasta Oatmeal (steel-cut or regular) Ground flaxseed

5. Reduce salt intake

Everyone uses it, its hard to avoid eating a lot of salt can contribute to high blood pressure. Reducing the salt in your food is an important part of a heart-healthy diet. The American Heart Association recommends that healthy adults eat less than 2,300 milligrams of sodium a day which is about 1 teaspoon. Salt is added to many foods that are canned, processed, frozen and prepared. Snacks, chips, crackers, soups, frozen dinners all add salt to improve flavor. The best way to reduce salt intake is to eat fresh foods and making your own soups. Another way is to replace salt with salt substitutes, herbs and spices or choose reduced-salt condiments or prepared / processed foods.

6. Eat in moderation
Yes, diet means eating in moderation. Overloading your plate, eating till you feel stuffed or taking seconds leads to consuming more calories and fat than you actually need. Eating out lends to eating more than you should and often are foods that shouldnt be consumed on a regular basis. Use methods to keep track of your food intake, youll be surprised by how much you consume and of what types of food you eat regularly. A heart-healthy diet also is about maintaining a balance, control and moderation. Eating enough fruits and vegetables and not overindulging with filler calories keeps our bodies healthy, not just our heart. Its ok to treat yourself to your favorite ice-cream or candy, just moderate that to once a week and even then moderate the

amount you consume. Dont let your favorite treat indulgence become an excuse to abandon your healthy-eating plan but rather adopt healthy eating habits as the norm.

7. Create daily menus and plan.

Put your plans in action by creating daily menus. Using the strategies listed above, emphasize vegetables, fruits and whole grains, choose lean protein and limit high-fat and salty foods. Planning your meals helps you to plan when you go to the store having money as well. Variety also helps make mealtime and snacks interesting. Use these seven tips as a guide into a heart-healthy way to prevent heart disease and youll be surprised how quickly youll be able to regain control of your cholesterol. Youll also be pleased by how easy it can be to lose weight, as well. Incorporate healthy habits to create a healthy life style.

Function
The heart is placed behind the breast bone and within the ribs (thoracic cage) with the lungs on either side. It is a hollow muscular organ made up of smooth muscles (myocardium). It is enclosed in a sac known as the pericardium (outside layer), and shaped like an egg, is about the size of a person's clenched fist and weighs around 300 g. in a man and 250 g. in a woman. The heart has four chambers, two atria (upper) and ventricles (lower). Valves connect the upper and lower chambers. A valve is like a one-way door that allows blood to flow only in one direction. The right and left side of the heart are totally separated by a muscular wall and there is no communication between them. The right side of the heart receives deoxygenated (impure) blood collected from different parts of the body through small and big veins which enter the lungs. In the lungs blood is oxygenated and carbon dioxide and metabolic waste are removed. The left side of the heart gets oxygenated (pure) blood from the lungs and supplies it to the entire body through the major blood vessel (aorta) and its innumerable branches (arteries and capillaries). The left ventricle generates considerably grater pressure than the right ventricle, to enable the blood to be pumped throughout the body. Hence the left ventricle is thicker and muscular, it is the largest of the four chambers and needs considerable blood and oxygen supply. Blood carries nourishment and oxygen to each and every cell and tissue of the body. Like any other tissue, the heart muscle also needs a good supply of oxygenated blood. This is done through two major coronary arteries which are placed as a crown on the heart. They pursue a wavy course to adapt themselves to the beating heart. The coronary arteries branch out (left and right coronary arteries) from the root of the aorta near its origin from the

left ventricle. The left coronary artery further gets divided into two main branches near its origin itself. Both the coronary arteries branch off into smaller vessels which are distributed all over the surface of the heart. The left ventricle, the principal and largest chamber of the heart receives the maximum blood supply.

Consequences
The effects of heart disease are basically the result of what happens when a person suffers from any form of heart disease. Some of the effects of heart disease are also symptoms. If you experience any heart disease symptoms, you should immediately take it seriously and consult your doctor. Some people are more at risk of developing heart disease than others. If you are wondering whether or not youre at risk, why not just assume you are at risk and start taking steps to prevent or combat heart disease. The best cure for most diseases is PREVENTION. However, it may still help to know that heart disease is a man-made disease and is completely reversible. If you or anyone you know has suffered from a heart disease, there a few conditions that you may experience as a result.

12 Most Common Effects of Heart Disease

The following: 1. Blood pressure can rise and fall quite often. Neither high blood pressure nor low blood pressure is a good condition. You want your blood pressure to be normal always. Fluctuations are not good for your heart. 2. Can lead to a fatal heart attack. When an artery becomes so narrowed that the blood flow to the heart is completely blocked, a heart attack is what happens. 3. Can lead to a stroke. When an artery that's liked to the brain is so clogged up with fatty deposits that blood flow to the brain is severely impeded to the extent that blood cannot flow through, what results is a stroke. 4. Dizziness. A person can experience dizziness because the heart is no longer functioning properly and blood flow to and from the heart and brain is impaired. The person suffering from heart disease will experience light-headedness. 5. Shortness of breath. Irregular breathing is another common effect when managing heart disease. It can result from irregular palpitations. This is actually also a heart disease symptom.

6. Chest pain. Chest pain occurs when oxygen to the heart is limited or blocked due to artery blockages. Also known as angina, chest pain is also a one of the heart disease symptoms. 7. Fatigue. The person who suffers from a heart disease will usually be constantly tired, exhausted and feeling drained. 8. Stress, worry and depression. The constant feeling of stress, anxiety, worry or depression is also a possible of effect of heart disease. 9. Persistent coughing or wheezing. This can be one of the possible effects of heart disease that can result from water in the lungs through cardiac failure or heart failure. 10. Ineffective functioning of the liver and kidney. If the heart, which is the most important organ in the body, is not functioning properly or is under distress, theres no telling how the other organs linked might function. They could get affected too. 11. Another effect of heart disease can manifest in swelling in the ankles and feet. 12. Can result in death. If blood supply is completely cut off from the heart due to artery blockage, the person in question could die from not being able to breathe. To avoid the possible effects of heart disease, you simply should just take measures to prevent heart disease. Diet, exercise and lifestyle changes such as stopping to smoke will put you in a great position to prevent heart disease.

Global Issue
Cardiovascular diseases remain the biggest cause of deaths worldwide, though over the last two decades, cardiovascular mortality rates have declined in many high-income countries. At the same time cardiovascular deaths and disease have increased at an astonishingly fast rate in low- and middleincome countries. Although cardiovascular disease usually affects older adults, the antecedents of cardiovascular disease, notably (atherosclerosis) begin in early life, making primary prevention efforts necessary from childhood. There is therefore increased emphasis on preventing atherosclerosis by modifying risk factors, such as healthy eating, exercise, and avoidance of smoking. Decades worth of studies have identified risk factors for CVD, the more prevalent ones being hypertension, smoking, obesity (due to poor diet and/or lack of physical activity), hyperlipidemia and genetic predisposition. If there is truly an increase in the prevalence of CVD, one should naturally expect that there has been an increase in one or more of these risk factors.

Homepage From the point it starts beating, in does not stop till the end of a life time, and keeps pumping like a nonstop pump. The heart beats two and a half billion times in a lifetime. It provides the power to live, like a power machine, which keeps on pumping whether it is in the body or kept in a oxygenated room. Discover the heart. Explore the complexities of the structure and the development of this mysterious object in our body. Monitor the blood passing through the blood vessels. Travel through the web like body systems. Learn how to have a healthy heart and how to monitor your heart's health in this website. Soon, your captivation and inquisitiveness may lead to appreciation and reverence. To learn more about this machine, go through some of the recommended books, enrichment activities, and a terminology. The average lifetime total heartbeats is based on an average of 72 beats per minute during an average lifespan of 75 years. 72 beats per minute x 60 = 4,320 beats per hour. 4,320 beats per hour x 24 = 103,680 beats per day. 103,680 beats per day x 365 = 37,843,200 beats per year. 37,843,200 beats per year x 75 = 2,838,240,000 beats in an average lifetime.

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