CoQ10 - The Heart Healthy Vitamin

Coenzyme Q10, or CoQ10 is a substance that is similar to a vitamin and present in every human cell. CoQ10 is a fat-soluble enzyme that is present in the reactions in the body that make energy. The antioxidant can be found in many foods. These foods include heart, liver, beef, sardines, peanuts, and mackerel. Some of these items have a high amount of CoQ10.

People that have certain heart conditions such as cardiac failure have been seen with low levels of CoQ10. Many of the patients that have been observed with these low levels have congestive heart failure. Congestive heart failure occurs when the heart begins to pump blood so weakly that fluid begins to build up in the lungs and other tissues in the body. CoQ10 was given to some patients and positive results were documented. However, it cannot be concluded that the coenzyme was entirely responsible for these results because additional drug treatments were given at the same time.

Scientists have studied CoQ10 in relation to several heart conditions. There have been benefits shown in relation to use of the enzyme in people that have been diagnosed with chronic heart failure. The results seen to date indicate some level of promise for use of the enzyme with this condition. However, some of the results are conflicting with the hypothesis that scientists developed for coenzyme Q10’s effect on chronic heart failure. Because of this conflict, more research is necessary before CoQ10 can be deemed as a treatment for the condition.

Studies suggest that coenzyme Q10 can be used in cases of hypertension. Hypertension is a condition where the blood pressure is high. Preliminary studies have indicated that CoQ10 can lower both the systolic and diastolic blood pressure in people that experience hypertension. While the coenzyme has been linked to positive results with blood pressure, it has not been concluded if a deficiency in CoQ10 causes high blood pressure. There is also no conclusive evidence on the long-term effects of CoQ10’s effects on blood pressure. Presently there is no recommended dosage for treatment of hypertension with CoQ10.

Damage to the heart can be received as a result of chemotherapy. In addition, damage is seen during heart bypass surgery and with diabetes. This damage and be detrimental to the heart’s condition. Early evidence suggests that CoQ10 can protect the heart from some of this damage. There have not been a large number of studies for CoQ10’s usage in this particular element of heart conditions. More research is needed to determine conclusively the effects of CoQ10 for heart damage as well as the most effective doses for treatment.

When given to patients after a heart attack, CoQ10 is believed to have a certain level of benefit for the recent victims. The use of CoQ10 in these patients helps prevent future heart attacks as well as heart arrhythmias, a deviation from the normal heartbeat. For a strong recommendation to be made about the use of coenzyme Q10 for treatment post-heart attack more research is needed to support the theory.

Usage of coenzyme Q10 has taken off within the healthcare industry. Much of the preliminary research that has been conducted shows that there are many heart benefits received from the use of the enzyme. Not only has alternative medicine suggested usage of CoQ10 as a dietary supplement, traditional medicine also encourages usage of the coenzyme as a dietary supplement. While there has not been a great amount of conclusive evidence about the effects of CoQ10, studies to date have shown that there is a reduced risk of many cardiovascular diseases.

What many scientists and practitioners have not yet agreed on is the most effective dosage for CoQ10. The dosage could depend greatly on the particular disease that it is used for and by age and gender. The supplement form will also have a large impact on how much the body can absorb the coenzyme.

There are several side effects that are seen along with consumption of CoQ10 as a supplement. These side effects include jitteriness, loss of appetite, mild nausea, and diarrhea. Some people are encouraged not to take CoQ10. Pregnant women, mothers who are nursing, and young children should not take CoQ10 supplements because there is not data on this demographic of people.

Lose Weight For A Healthier Heart

Obesity has reached epidemic proportions in the United States. According to the Centers for Disease Control and Prevention, the number of obese Americans continues to rise. In fact, 30 percent of adults over age 20-more than 60 million people-are obese, which means they are 30 pounds overweight and have a BMI, or body mass index (a mea-sure of body fat), of more than 30.

Obesity Is On The Rise

One of the goals of the National Institutes of Health is to reduce obesity among adults by more than half by the year 2010. However, current data suggests that the situation is getting worse. Due to rising rates of childhood obesity, life expectancy for the average American could decrease by two to five years over the next few decades unless major efforts are made to slow down the rising rates of obesity.

What's more, obesity is a risk factor for heart disease and other serious health complications:

• Obesity is a risk factor for type 2 diabetes, high blood pressure and high cholesterol. Having these disorders at the same time is a condition called the metabolic syndrome, which can lead to an increased risk for heart disease and kidney disease.

• High blood pressure, a risk factor for heart disease, is twice as common in obese adults than in those who are at a healthy weight.

• Obesity can also lead to arthritis, which is caused by stress on your joints.

A Likely Trigger For Heart Disease

Obesity, high cholesterol and high blood pressure are a common grouping of risk factors for people with heart disease. Managing all these risk factors will help reduce the risk of heart attack and stroke.

What You Can Do Today

Overweight and obesity together represent the number-two preventable cause of death in the U.S. after smoking. There are many things you can do to get your weight under control and to help manage your risk for heart disease:

• Develop a diet and exercise plan that you feel is realistic and that you can maintain.

• Talk to your doctor about medicines that may help control your risk factors for heart disease. If you are prescribed medicines, take them exactly as directed and for as long as your doctor recommends.

• Resolve to make this year a healthier one-set a weight-loss goal and stick with it.

Healthy Heart Awareness

Healthy heart awareness is coming up in February. Do you really know if you have a healthy heart? How do we know? We only know after something happens. We always think it can’t happen to us.

Having a healthy body gives you a healthy heart. So here are some tips to keep your body healthy.

1. You need to take a really good vitamin. What does that mean? Expensive? No. I mean a vitamin that does dissolve in your body so your body benefits the vitamins in it. I only know of one vitamin that is fructose compounded that benefits our bodies by absorbing 95% of the vitamins, instead of just passing through our bodies.

What is fructose compounding? Fructose is a natural fruit sugar your cells crave and it is easily absorbed in the bloodstream. This process is designed to pre-bind a fructose molecule to a mineral so the mineral won’t bind with nutrients in the digestive system. The fructose compounded mineral are designed to be absorbed more easily into the bloodstream and delivered to your cells and thus to your tissues, organs and the rest of your body. Thus making you body healthy.

2. Exercise – You need to keep your body moving. We are suppose to walk at least 10,000 steps a day. The best way to monitor that is to have a walking monitor that can be clipped to your belt or pants. Then keep track of how many steps you take and then if they are aerobic. Which will get you heart pumping. When you get your heart pumping you are getting your body moving and getting your body in better shape all around.

3. Food – We need to eat more vegetables and less processed foods. We need to get back to making dinners instead of using processed foods that are easy and quick. I fall into that category. I’m in the process of retraining myself in making better choices for my family. Life is busy and it’s just easier to use pre-made meals. Tip: On Sunday make it family cooking day. Get everyone in the kitchen and make 5 dinners for the week. Put in the freeze when cooled. Then during the week pull out dinner from the freezer and leave in fridge to thaw while at work. It is something to get used to but it makes Sundays very memorable.

These are simple changes but they could save you or someone you love from something very serious. It only takes a few good changes and you can have a better healthier life.

Know Your Heart Health

We all know that keeping up with our heart health is an important thing to do. We all know that there are a wide variety of factors that cause heart problems, and we should know by now that there are some basic ways to help protect the health of our hearts. What many people do not realize, however, is that keys to their heart health may be different than keys to the heart health of others.

There are almost as many strategies and tips for having good heart health as there are people with hearts in the world. It is important that each person takes the time to learn about his or her own heart health and to learn about the possible methods of ensuring heart health for years to come.

One of the best ways for anyone to become familiar with the needs of their heart is to see a physician. Schedule a visit to see your doctor and plan to discuss your heart health with him or her. If you can think of any questions or concerns you have regarding your heart health, write them down and bring them along. It will also be very helpful if you have a record of your extended family's heart health history. It is likely that your physician will want to discuss more than just your own heart health. He or she will want to look for patterns or trends that have affected other people you're related to.

A physician can help you determine not only the current health of your heart, but also give you a better understanding of specific things you can do to help prevent heart attack or heart disease. For some people, the most significant factor in achieving and maintaining heart health is to change their diet. The foods we choose to put into our bodies affect our heart health in more ways than we know. Eating large amounts of sugar, carbohydrates or processed foods will eventually take their toll on our heart health. Your physician can set you up with a dietician who specializes in creating unique diet plans that promote heart health.

For other people, it is their exercise and physical fitness habits that a physician will address. Heart health can be significantly altered based upon a person's level of exercise. Your physician will be able to help you create a fitness plan that will be effective for you and your heart health needs.

It is never too late to take your heart health seriously. Make an appointment to see your physician today.

Creating A Personal Heart Health Profile Online

There's good news for those feeling the pressure to know more about high blood pressure and heart disease.

Nearly one in three adults has high blood pressure. Since the condition has no warning signs or symptoms, it's important to know your risk factors. High blood pressure management is imperative to reduce the incidence of coronary heart disease-the single largest killer of Americans.

Fortunately, a free online tool has been created that offers information and ways to create a personal heart health profile to let you know your personal treatment options.

The tool-called Heart Profilers-includes an integrated index of medical terminology to ensure that patients understand their condition and all treatment options. The tool can also connect interested patients, at their request, to nearby clinical trials so that they learn about qualifying for experimental treatment programs.

While anyone can develop high blood pressure, regardless of race, age or gender, it is possible to prevent and control high blood pressure by taking steps, such as maintaining a healthy weight, being physically active, following a healthy eating plan that emphasizes fruits and vegetables and low-fat dairy foods, and choosing and preparing foods with less salt and sodium.

About 70 percent of people who have a first heart attack and nearly 80 percent who have a first stroke have blood pressures higher than 140/90 mm Hg. A 10 percent decrease in blood pressure levels may result in an estimated 30 percent reduction in the incidence of coronary heart disease.

"Heart Profilers helps patients assess their risk for heart disease and offers them a list of treatment options," said Dr. Clyde Yancy, associate professor of medicine/ cardiology at the University of Texas Southwestern Medical Center. "It's a major advance in online technology that has the potential to change the way patients and physicians interact with each other. This tool takes some of the mystery out of surfing the Web for health information."

In addition to high blood pressure, Heart Profilers also covers cholesterol, atrial fibrillation, heart failure and coronary artery disease. For more information, visit americanheart.org/heart profilers.

The American Heart Association also has a detailed site dedicated to high blood pressure

Top 10 Tips for Better Heart Health

Valentine's Day makes February a natural for American Heart Month. How can you make sure your heart will keep going pitter-patter, without going kerplunk? Let us count the ways...

Here are our top 10 Search Amazon.com for tips for a healthy heart:

1. Fill up on fiber. Not only does fiber help lower levels of LDL ("bad") cholesterol, it can aid weight management. Being overweight raises your risk of heart failure by a third, while being obese doubles it. While two-thirds of Americans are too heavy, only half get enough fiber. Top sources include oats, beans, raspberries, blackberries, oranges and green peas.

2. Go bananas. I did when I learned that 99 percent of women and 90 percent of men don't get enough potassium in their diet. Responsible for regulating the fluid balance in our cells, potassium also blunts the effects of excess sodium. Too much sodium and too little potassium is a recipe for high blood pressure. Strike a healthier balance by cutting back on salt and increasing potassium intake with bananas, potatoes, broccoli and kiwi.

3. Say "no" to that extra cup of joe. Four or more cups of daily brew could elevate blood levels of homocysteine, an amino acid associated with increased risk of cardiovascular disease. Drinking more than two cups of coffee a day can harden the arteries and contribute to arteriosclerosis. Switch to tea; its heart-healthy benefits include lower blood pressure and reduced inflammation.

4. "Beet" heart disease. Beets contain the antioxidant betanin, which can help keep LDL cholesterol from clogging your arteries, according to a study published in the Journal of Agricultural and Food Chemistry. Moreover, this root vegetable is a good source of folic acid, which helps to break down that heart-hurtin' homocysteine. Top sources of folic acid include spinach, broccoli, romaine lettuce and papaya.

5. Become a better listener. University of Baltimore researchers found that people with "dominant personalities" had a 47 percent higher risk of heart disease when compared to their more patient, passive peers. So how do you know if you're "dominant"? Another study identified several markers - including the tendency to interrupt!

6. The "L" word your heart truly longs for: lycopene. This heart-healthy phytonutrient -; found in tomatoes, watermelon and pink grapefruit - may lower cholesterol levels and reduce inflammation. Harvard researchers found that eating seven or more servings of tomatoes a week might reduce the risk of cardiovascular disease by 30 percent.

7. Choose healthy fats. Monounsaturated fats (think olive oil, avocado, nuts) - when used in place of saturated fats (think butter, bacon, beef) -help lower cholesterol. Another healthy fat - omega-3 - helps reduce inflammation. Omega-3 sources include wild salmon, walnuts and flaxseed.

8. Don't turn breakfast into break-feast. While skipping breakfast actually lowers your metabolism, going overboard is no better. A new study done at the University at Buffalo found that big fatty breakfasts trigger the release of inflammatory chemicals associated with clogged arteries. So skip the stack of flapjacks and opt for a strawberry-banana smoothie.

9. Ode to soy. Twenty-five grams of soy protein per day can help lower cholesterol, according to the American Heart Association. Soy's other heart-healthy nutrients include folic acid and magnesium (which helps maintain normal blood pressure). Soymilk, edamame, tofu and soynuts are just some of the many ways to enjoy soy.

10. Go for a raise. In HDL cholesterol, that is. Higher levels of this "good" cholesterol can be almost as important as low levels of LDL cholesterol at keeping cardiovascular disease at bay. In addition to exercise, quitting smoking and limiting trans fats, a University of Scranton study found that drinking cranberry juice could help boost HDL levels.

Jennifer Grossman is the director of the Dole Nutrition Institute. - NU

Getting To The Heart Of The Matter On Health

Here's some news you can take to heart: Experts say more than 70 million Americans currently live with a cardiovascular disease. And coronary heart disease is a leading cause of premature, permanent disability in the U.S. workforce.

Fortunately, there are practical steps you can take to reduce the health threat posed by heart disease.

According to the Centers for Disease Control and Prevention, much of the burden of heart disease and stroke could be eliminated by reducing major risk factors: high blood pressure, high blood cholesterol, tobacco use, diabetes, physical inactivity and poor nutrition.

For example, studies suggest a 10 percent decrease in total cholesterol levels may reduce the development of coronary heart disease by as much as 30 percent.

Twenty-five years ago, the treatment for heart attacks was simply bed rest. Today, doctors have medicines that can stop a heart attack in midstream as well as other high-tech treatments.

And more good news is on the way. According to a survey by the Pharmaceutical Research and Manufacturers of America (PhRMA), there are 146 new medicines currently in development to treat heart disease and strokes.

To help Americans get the information they need to fight heart disease and strokes, PhRMA has launched a new multimedia national health education campaign.

"Coronary vascular disease impacts one in every three Americans and is the number one killer according to the American Heart Association. It's important for patients to know that there are steps they can take today that can reduce their chances of developing these killer diseases tomorrow," said Billy Tauzin, president and CEO.

PhRMA's public service health information campaign stresses the importance of consulting with health care providers, as well as visiting helpful Web sites that provide information on preventing and treating coronary disease.

"PhRMA members and their scientists want to help Americans find answers to their questions about heart disease and strokes," said Tauzin. "I hope everyone will take a moment to visit these sites and get the information they need to learn how to treat and ultimately prevent these killers."

A More Convenient Approach To Heart Health

Here's news many Americans can take to heart. In addition to diet and exercise, there is a new heart health product with aspirin available to help reduce heart disease risk factors.

Cardiovascular disease poses a major health threat to both men and women in the U.S. According to the American Heart Association, more than 71 million adults in the U.S. have at least one type of cardiovascular disease. These include dysfunctional conditions of the heart, arteries and veins that supply oxygen to life-sustaining areas of the body such as the brain, the heart itself and other vital organs.

These conditions can be caused by a buildup of fatty deposits in the arteries, elevated cholesterol, high blood pressure and poor circulation. Patients with cardiovascular disease are at increased risk for heart attacks, strokes and death.

A healthy diet and regular exercise are important steps in the prevention of cardiovascular disease. In addition, a new and complete heart health product has been developed that combines the known benefits of doctor-recommended, low-dose aspirin with heart health vitamins and other supplements. These ingredients have been clinically shown to reduce the chances of heart attack and stroke, and may help lower blood pressure and cholesterol levels and help manage other cardio risk factors.

Called CardioEA™ Enhanced with Aspirin, each safety-coated caplet contains 81 mg of doctor-recommended, low-dose aspirin plus a complex of vitamins B6, B12, Folic Acid, L-Arginine and Aged Garlic Extract™ (AGE). It provides heart health-conscious consumers with the opportunity to help manage many of the risk factors that contribute to heart disease with a single daily caplet instead of taking various supplements and aspirin every day.

This is the first in a new category of preventive and wellness products called OTCeuticals™, manufactured by the Alan James Group, a health care-focused consumer products company based in Boca Raton, Florida. OTCeuticals are vitamins, minerals, herbs and other supplements that are combined with FDA-monographed, Category 1 USP-grade ingredients in rational, safe, effective and convenient combinations.

In addition to CardioEA Enhanced with Aspirin, the Alan James Group's OTCeuticals pipeline includes products for bone & joint and gastrointestinal health, among others.

CardioEA Enhanced with Aspirin is available in the vitamin section at most major supermarkets, chain drug and discount retailers.

Six New Year’s Resolutions for a Healthy Heart

It’s that time of year again hence we all promise to make a change for the better. Here’s a Los Angeles cardiologist whose wish list of six resolutions for a healthier heart will pay you dividends in 2011. Do you want to prevent heart attack? How about heart surgery recovery tips? Los Angeles Cardiology experts speak out.

1. Reduce stress. Try to take some time for yourself each and every day. Don’t lose sight of the big picture. Finally, listen to your body for when it says “enough”, it probably is.

2. Stop smoking. Stop smoking. Stop smoking.

3. Eat healthier. Drink low-fat milk. Take baby carrots or cherry tomatoes to work for lunch. Have fish for dinner twice a week. Have one green vegetable with each evening meal. Losing weight if overweight is obvious. Track your weight on paper each morning to chart your progress.

4. Control blood pressure if elevated. Watch your salt intake. Take your blood pressure pills regularly. Monitor on paper your morning blood pressure and review them with your doctor at follow-up visits.

5. Lower elevated cholesterol. Know your LDL (“bad” cholesterol) and HDL (“good” cholesterol) levels. Follow a prudent low cholesterol diet. Take your medications if prescribed regularly.

6. Exercise regularly. Even small amounts of daily exercise can provide significant heart benefits. Try an activity that can fit into your daily routine…it doesn’t have to be a gym or a trainer…walking with a pedometer for 2 or 3 miles a day each morning would do just fine.

Enjoy the Holidays and have a happy and healthier New Year !

Elliptical Trainer - Health Benefits For Hearts, And Hips

Having an elliptical trainer as a cardio workout companion pays handsome health dividends. Improved cardiovascular function, overall conditioning, and healthy weight loss due to a revved up metabolism, are all part and parcel of the benefits of an elliptical trainer package.

Although these machines were primarily developed as a low-impact exercise solution, elliptical trainers have become superb general fitness tools, as discussed at Best-Gym-Equipment.com. They offer continuous motion, without the commotion, so to speak!

With the help of the firm footing provided by the elliptical trainer's footpads or footplates, the user 'walks' with a natural, smooth, flowing movement. The result is bone-strengthening, weight-bearing, fat-burning, aerobic exercise, without the jarring that is a major cause of joint injuries.

You will have a riot on your hands if only your hips, glutes, and legs are called to 'gym' service. Maintain bodily harmony and peace, by looking at elliptical trainers that sport crosstraining handlebars. This will get your upper body into the game, placating complaining hips and thighs.

By following this strategy, you maximize the calorie-burning benefit you derive from your time on the elliptical trainer. At the same time, you will be strengthening your arms, back, chest, and shoulders.

Elliptical Trainer - A Basic Checklist:

Adjustable Resistance: As your body adapts to the cardio workout, and your aerobic capacity increases, you will need an adjustable resistance feature to maintain the effectiveness off the elliptical trainer program. Look for a machine that offers this feature at the push of a button. You don't want to lose your momentum, while changing gear.

Backing Up Is Beneficial: An elliptical trainer should offer both forward and reverse motion. This prevents repetitive strain injuries, by cajoling different muscles into action. It also adds variety to your exercise routine, maintaining interest.

Concise Consoles: Make sure that you will be able to understand the workings of the elliptical trainer's console. Functionality and clear programming are vital. Some machines conveniently accommodate more than one user.

Do-It-Yourself: Most elliptical trainers feature a wide variety of pre-set programs - more than enough to test your limits for some time. However, you may want the option to customize programs to allow for your particular needs. Check that this will be possible.

Even Fluency: When testing an elliptical trainer, a clear sign of the quality of the machine, is the fluency of the motion, and a low noise level. Any sign of instability, is a sign to focus on a different model.

Footprint Fit: If space is a problem, an elliptical trainer may be an ideal option, as it usually is quite a compact piece of fitness equipment. Many models come with wheels for no-fuss mobility.

Heart Rate Monitor: Most elliptical trainers feature hand grip sensors on the handlebars. In any cardiovascular exercise program, it is vital to monitor your heart rate, in order to make adjustments to the workout intensity. A heart monitor strap may also be available.

Incline Incentive: A quality elliptical trainer will have as one of its features, an 0% to 10% adjustable incline, allowing you to up the ante as your muscle power increase. For maximum cardiovascular and strength-building benefits, it is important to retain an element of challenge in your routine.

Jolts And Jars: When testing an elliptical trainer, look for a completely smooth movement, without any jolts or bouncyness in the footpads.

Knee-Demands: An elliptical trainer often is a suitable option to consider, if you are experiencing any knee problems. The natural movement promotes proper alignment of ankle, knee, and hip. However, it is always safe to check with a health practitioner, if you have any medical concerns.

Length Of Stride: Test the elliptical trainer to make sure that it is completely comfortable. Don't let the machine cramp your style!

All the prominent manufacturers have designed state-of-the-art, feature-rich crosstrainers. The only way to make sure that you find the perfect partner for your cardio workout, is to thoroughly test a wide range of elliptical trainers.

Is Saturated Fat In Coconut Good For Your Heart Health?

You probably know that saturated fats are bad fats that can cause all kinds of heart related diseases. Did you know that and the humble coconut oil has 92% saturated fats? Then why is it that there are many advocates of taking coconut oil as a health supplement? Isn't that contradictory?

Supporters of virgin coconut oil argue that coconut oil helps them to improve skin condition, have more energy and even to lose weight. Huh? consuming saturated fats to lose weight? How is that possible?

These advocates hail the virgin coconut oil as one of the hottest new nutritional supplement to hit the health and nutrition industry in years. This logic flies against conventional wisdom, isn’t it?

Saturated fat and there are plenty of it in coconut oil has been the villain for heart diseases. When hydrogenated vegetable fat (trans fat) was invented like in margarine, it was supposed to replace unhealthy saturated fat like in butter and was thought to be a healthier form of fat only until it was discovered in the last few years that trans fat is more dangerous to your heart health than saturated fat.

It is with this thinking that proponents of coconut fats is now arguing that not all forms of saturated fat may be bad and the coconut oil may be one of them. Dr. Bruce Fife, a US based naturopath and author of “The Coconut Oil Miracle” remarked during a press conference in Singapore last month, “Not all saturated fatty acids act in the same way. The fat in coconut oil is different from most other fats and has many health giving properties”.

He further added that, “The Lauric acid (I coconut oil) boosts immunity, has antioxidant properties and is being investigated in reducing viral load in HIV patients. You should also take into account the size of the carbon chain in the fatty acid. Most of the oils and fats we consume are long–chain fatty acids. Coconut oil is the richest source of medium-chain fatty acids, which actually behave very differently from the long-chain versions.”

“Medium-chain fatty acids in coconut oil boost the body’s metabolic rate and promote weight loss. They are broken down immediately in the liver to produce energy and are not stored as fat,” he added.

So is the consumption of coconut fats good or bad for health? It’s very controversial isn’t it?

Let’s hear it from another expert Dr Annie Leong, deputy director of the nutrition department at the Health Promotion Board. “There is not enough evidence to prove that medium-chain saturated fats can reduce heart risk.”

Nutritionist Anna Jacob argued that, “Kerala is the coconut capital of India and it also has the highest rates of heart disease. While it is possible to argue that Indians are genetically predisposed to heart disease, but a diet high in saturated fat as well could heighten that risk.”

My question is that since Indians are more prone to heart disease, then the high rates of heart disease should be spread evenly throughout India and not just in Kerala, don’t you think so? Therefore, I am still a little skeptical.

So who is right and who is wrong? So is coconut oil saturated fat good or bad for your heart health? Well, the jury is still out there as far as I am concerned. I for one will make a conscious effort to avoid consuming coconut oil too often until the coconut debate is more conclusive with empirical evidence that the coconut oil is good for heart health.

Foods And Exercises For A Healthy Heart

A healthy heart is necessary for a healthy life. If you get any heart disease then you will lose a lot in your life even though you have a lot of money. Eating healthy to maintain a healthy heart is an essential thing in life. You have to be careful in choosing your food so that you can avoid any heart disease. Your food should contain less of fat, sodium, calories and have more fiber content.

Meat, butter, cheese, and milk contain more fat and hence they should be taken in fewer quantities. If you take less sodium your blood pressure is reduced to some extent and this helps in avoiding the risks of a heart disease. Problems of the heart come to the persons who are obese. It is essential to reduce the weight to avoid a heart disease. To reduce weight you have to take fewer calories. Foods that contain more fiber content can be taken. Fruits, vegetables, and grains contain more fiber content.

One of the other factors that lead to a heart disease is a sedentary life style. People who have this style of life should do some exercise that aims at strengthening your heart. With the advent of technology based jobs more and more people are working in computers. These people who work in the computer often sit before the computer without doing any physical activity. The only thing that is active is their brain and their fingers! Such people should take frequent breaks to have a little walk which can refresh them to a greater extent. Some people try to relax by sitting before the television. Either you sit before your computer or in front of the TV. This is also a bad habit. If you want to relax try to take a walk outside. Walking is a good exercise for your heart. A brisk walk for about 40 minutes daily will change your life beyond your expectations. Try it.

Cardiovascular or aerobic exercise can also be done to strengthen your heart. Some of the aerobic exercises are bicycling, jogging, jumping rope and skating. These exercises can be done for at least 20 to 30 minutes, 3 or 4 times a week. It is better to have an exercise schedule every alternate day. This habit makes you do your exercises regularly and without getting tired. If you are overweight then it is time to a look at your work schedule and allot some time for exercises. This will help you in the long way to have a healthy heart.

Heart Health with Herbal Cholesterol Supplements

The body needs cholesterol for digesting dietary fats, making hormones, building cell walls, and other important processes. The bloodstream carries cholesterol in particles called lipoproteins that are like blood-borne cargo trucks delivering cholesterol to various body tissues to be used, stored or excreted. But too much of this circulating cholesterol can injure arteries, especially the coronary ones that supply the heart. This leads to accumulation of cholesterol-laden "plaque" in vessel linings, a condition called atherosclerosis.

When blood flow to the heart is impeded, the heart muscle becomes starved for oxygen, causing chest pain (angina). If a blood clot completely obstructs a coronary artery affected by atherosclerosis, a heart attack (myocardial infarction) or death can occur.

Heart disease is the number one killer of both men and women in the United States. More than 90 million American adults, or about 50 percent, have elevated blood cholesterol levels, one of the key risk factors for heart disease, according to the National Heart, Lung, and Blood Institute's National Cholesterol Education Program.

Cholesterol lowering supplements containing Policosanol or Red Yeast Rice are known to assist in lowering cholesterol levels.

Policosanol
Policosanol is a natural supplement derived from sugar cane. It is a mixture of eight higher primary aliphatic alcohols isolated and purified from sugar cane wax. One of the newest and more successful substances that benefits those suffering from high cholesterol is Policosanol, which is a safe and natural extract from sugar cane wax. It works by helping the liver control production and breakdown of cholesterol. Policosanol promotes healthy platelet function and helps to maintain cholesterol levels that are already within the normal range.

Red Yeast Rice
Red Yeast Rice is the product of yeast ( Monascus purpureus ) grown on rice, and is served as a dietary staple in some Asian countries. It contains several compounds collectively known as Monacolins, substances known to inhibit cholesterol synthesis. Red Yeast Rice is proposed to be a mild aid for gastric problems (indigestion, diarrhea), blood circulation and spleen and stomach health.

Better Heart Health May Come From Candy

HDL, LDL, triglycerides - the acronyms and terms of the cholesterol debate are becoming part of our everyday language.

Americans are bombarded with reports to raise their HDL (the "good" cholesterol) and lower their LDL, or "bad." While the terms can be difficult to remember, many already know that cholesterol levels need to be controlled to improve heart health and overall wellness.

To do this, many are watching their diets while also checking with a health care professional for the best strategies. But for many, maintaining a healthy cholesterol level is difficult and often expensive. Prescription treatments for cholesterol can cost several hundred dollars per month, by some estimates.

In response to these concerns, Mosaic Nutraceuticals, a Dallas-based company, has come up with a way to address the cholesterol issue. Wrapped in a soft candy chew, "Lipotrene," Mosaic's aid in promoting cholesterol health, is an option for those wanting to control their cholesterol without pills or expensive prescriptions.

"People have to watch their cholesterol in order to maintain good heart health. People also like candy," said Charles Townsend, chief executive officer of Mosaic. "We took these two issues and combined them into Lipotrene, which is loaded with the natural cholesterol control agent Policosanol."

Niacin For Heart Health And Cholesterol

My friend Joe is one of those clever people. He works hard, has a lot of hobbies, a beautiful family, is resourceful and has a positive attitude. Joe had high cholesterol but brought his cholesterol down from 240 to 180.

His secret? Here is his "recipe" for bringing his cholesterol down:

Cholesterol Lowering Program (courtesy of Joe)

· Add 375 mg. of Niacin to your diet through foods or supplements
· Take 4-6 tablespoons of psyllium each day
· Add lecithin (Pieternel..dosage?)
· A multivitamin to compensate for the minerals and vitamins that bond to the toxins that the psyllium sweeps out.
· Monitor your cholesterol regularly and ask your doctor for the ratio about good and bad cholesterol.

We need 15 mg. of niacin a day to keep our heart healthy (and gain other health benefits as well). The best way to do this is with the following niacin-rich foods: beef liver, brewer's yeast, broccoli, carrots, cheese, corn flour, dandelion greens, dates, eggs, fish, milk, peanuts, pork, potatoes, tomatoes, wheat germ, and whole wheat products.

Herbs containing niacin are: Alfa alfa, burdock root, catnip, cayenne, chamomile, chickweed, eyebright, fennel seed, hops, licorice, mullein, nettle, oat straw, parsley, peppermint, raspberry leaf, red clover, rose hips, slippery elm and yellow dock. Research shows that 15 mg. of niacin improves mental functioning as well.

Niacin is Vitamin B3, which is necessary for proper circulation, for the nervous system and the metabolism of carbohydrates, fats and proteins. It helps the digestive system, improves circulation, and can be helpful in mental illnesses. It also enhances the memory and plays a role in the synthesis of sex hormones.

Being Careful
A "niacin flush" may occur after the intake of niacin supplements. A rash may appear on the skin, usually lasting a few minutes, which is in most cases harmless. Dosages over 500 mg./day may cause liver damage if taken for a prolonged period of time. People with high blood pressure and ulcers should be closely supervised by a physician when taking niacin.

A heart quote from J Krisnamurti:
The moment you have in your heart this extra ordinary thing called love and feel the depth, the delight, the ecstasy of it, you will discover that for you the world is transformed.

The Heart Effect: Startling New Information About How Music Affects Your Health

Twenty-four young, healthy test subjects lay quietly in a university lab, listening to carefully chosen music through headphones, as doctors and technicians hovered around them meticulously measuring their vital signs. The study concluded quickly and the subjects returned to their normal everyday lives. But as the researchers began sifting through the data, something new and interesting began to emerge.

We've known for some time that music is a powerful relaxation tool. Music can decrease anxiety levels, lower blood pressure and heart rate, and change stress hormone levels. It affects your respiration, reduces muscle tension, increases endorphin levels, and boosts your immune system. The effect of music is so powerful, hospitals around the world use music to reduce stress in patients waiting for surgery.

Now there's fresh evidence on the power of music to affect our health. Researchers at Italy's University of Pavia recently confirmed that music changes your heart rate, breathing, and blood pressure. But as they analyzed their data, they found something new, something no one had expected to find.

Dr. Bernardi and his colleagues were interested in expanding the use of music to reduce stress in medical patients. Here's how their experiment worked: the docs recorded the vital signs of 24 test volunteers (12 musicians and 12 non-musicians) for five minutes. Then the volunteers listened to six different styles of music in random order. Random two-minute pauses were inserted in each piece of music.

Here's what they found: fast musical tempos increased heart rate, blood pressure and respiration. Slow tempos reduced them. Pretty standard stuff. But then the shocker: the style of music and the volunteers' personal musical preferences made no difference at all. The only thing that mattered was the tempo.

It didn't matter if the music was classical, rap, techno, romantic or an Indian raga. Only one thing made a difference to their cardiovascular systems--whether the music was fast or slow. This means that the music you hear, whether you've chosen it or not, whether you like it or not, is going to affect your health.

There's more: during the silent pauses between musical selections, the test subjects' vital signs returned to normal, in some cases stabilizing at healthier levels than before the music. The researchers say this suggests that listening to any kind of music--fast or slow--could benefit your heart.

Finally, the study found that musicians were more sensitive to the effect than non-musicians. Musicians may have learned to breathe in time to the music, to become more alert during fast passages, and to relax when the music slows down. Whatever the reason, a good prescription for helping maintain your cardiovascular health could be to take music lessons.

Tips on Cooking, Baking With Heart-Healthy Spreads

You may already know that heart-healthy margarine spreads are great for topping foods to give them a tasty, buttery flavor. But did you know that they are good for cooking and baking, too?

To check if a spread is heart-healthy, look for a cholesterol-free soft tub spread that is made from 50 percent to 60 percent vegetable oils, has 2 grams or less of saturated fat and contains no trans fat per serving.

Dana Jacobi, author of the "12 Best Foods Cookbook," offers these tips for cooking and baking with margarine spreads:

* To measure soft tub spread correctly, make sure to level the cup or spoon.

* When sautéing, use medium heat to maintain the flavor and to avoid burning the spread.

* For baking, chill the spread in the freezer before measuring it if the recipe calls for creaming it with sugar.

* When melting a spread for baking, remember that it melts quickly. In the microwave, 3 tablespoons of tub spread melts in 15 seconds, versus 30 seconds for butter.

Now that you know which spreads to choose and how to cook with them, try it for yourself. The following recipe uses a heart-healthy spread and produces perfect results.


DANA JACOBI'S OATMEAL-RAISIN COOKIES

(Makes 36 cookies)


1/3 cup chilled Promise Buttery Spread

1 cup sugar

1 large egg, at room temperature

1 tablespoon mild molasses

1 teaspoon vanilla extract

1/2 teaspoon salt

1 cup all-purpose flour

1 1/2 cups rolled oats

1/2 teaspoon baking soda

1/2 teaspoon ground cinnamon

1/2 cup raisins

3/4 cup sliced almonds


Preheat oven to 350 degrees. Line baking sheet with parchment paper and set aside.

Use an electric mixer on medium speed to cream Promise Buttery Spread with sugar until it is pale and fluffy, about 2 minutes.

Mix in egg, molasses, vanilla and salt. Using a rubber spatula, stir in flour, oats, baking soda and cinnamon until almost blended. Add raisins and almonds, mixing gently until ingredients are combined.

Drop the dough 1 tablespoon at a time onto the baking sheet, spacing them 3 inches apart.

Bake for 12 minutes or until cookies are golden brown. Cool for 1 minute on the pan, then transfer to a wire rack and cool completely. - NU

Sweet News-Strawberries Are Part Of A Heart-Healthy Plan

The road to a healthy heart runs through the kitchen. Just ask Joe Piscatella, who had coronary bypass surgery at the early age of 32. Told that he wouldn't live to see his two young children graduate from high school, Joe decided to take a crash course in heart-healthy eating and learned a few things along the way.

Thirty years later, Joe is now the President of the Institute for Fitness and Health and best-selling author of "The Road to a Healthy Heart Runs Through the Kitchen." Full of facts and sound advice, this book is an easy-to-follow lifestyle plan that combines the newest guidelines from the USDA with 300 easy and delicious recipes.

Joe knows the importance of eating foods that you love and explains how to include them in a heart-healthy diet. Take America's favorite fruit: the Strawberry. Strawberries are a superfood that Joe recommends to increase levels of folate, a B vitamin important for heart health. Studies have shown a reduction in artery-damaging inflammation and lower blood pressure after eating a serving of strawberries every day for eight weeks. Luckily for your heart, fresh, sweet strawberries are available year-round from California!

According to Joe, "This book is easy to follow and will engage your head along with your stomach in the quest for a lifestyle that will really make a difference."

Spinach, Strawberry and Walnut Salad

4 servings

4 cups of fresh baby spinach leaves

1/4 cup wine vinaigrette

1 cup thickly sliced California strawberries

1/2 cup blueberries

1/4 cup walnut halves, chopped

Toss spinach with vinaigrette. Add berries and walnuts. Toss again.

Nutrition Note: The antioxidants in strawberries and the omega-3 fatty acids in the walnuts help keep artery walls healthy.



You can include the food you love in a heart-healthy diet.

Be Heart Healthy The Plant-Based Way

All diets designed to promote heart health are low in fat and cholesterol and high in fiber. Vegetarian diets, then, are natural choices for those who want to reduce the risk of heart disease because vegetarian diets are naturally low in fat and cholesterol and high in fiber! Eliminating meat, poultry and fish, which are among the foods highest in fat and cholesterol and lowest in fiber, can be a giant step toward improving heart health. Another step, which comes naturally to vegetarians, is to increase the consumption of plant-based foods that are naturally high in fiber. Plant-based foods, particularly fruits and vegetables, also provide antioxidant protection for the heart.

The following guidelines from www.d-vegetarian.com are recommended for cooking heart-healthy vegetarian meals:

Sauté foods in water or very small amounts of olive or canola oil. Olive and canola oils are considered the healthiest oils because of they help to reduce cholesterol levels in the blood. Low fat cooking methods are also recommended for heart health. Such methods include broiling, steaming, roasting, baking, poaching, boiling, and stir-frying with little or no oil. You can also try replacing some of the oil, butter or margarine in recipes with water, juice, applesauce, or puréed prunes. Frying foods, particularly deep-frying, is never recommended for those concerned about heart health.

Since egg yolks are high in cholesterol, whole eggs can often be replaced with bananas, tofu, applesauce, or egg replacers in most recipes. You can also replace the yolk with the white of another egg. For example, if a recipes call for one egg, use two egg whites and discard the yolks.

When shopping for ingredients for heart-healthy meals, buy plenty of fruits, vegetables, whole grains, legumes and fat free or low fat milk products. Avoid frozen vegetables with cheese, cream or butter sauces. Read the labels on snack foods to find out how much fat and cholesterol they contain. The best snacks are popcorn, fresh fruits and vegetables, rice cakes, and pretzels. There are also lower fat baked versions of many chips that would ordinarily be high in fat.

Fiber helps to cleanse the blood of cholesterol, which is why high fiber diets are considered beneficial to the heart. To fiber intake, choose whole grain breads and cereals and limit the consumption of refined (white) breads and cereals. Also limit consumption of sugary baked goods like croissants and muffins, which tend to be low in fiber and high in fat.

Eating out can be especially challenging both to vegetarians and to those concerned about heart health. Some simple guidelines can make it easier. For example, choose stir-fried entrees, steamed vegetables, and pasta with tomato sauce. Order baked potatoes without butter or cheese, and choose vegetable-based soups. Avoid mayonnaise-based salad dressings, and always ask for dressings and sauces to be served on the side so you can limit the amount you eat. Saturated fats and trans fats should be avoided, while monounsaturated fats are generally considered good for the heart. The fact that saturated fats are mostly found in animal products is another natural advantage for vegetarians concerned with heart health. But saturated fats are also found in coconut, palm, and palm kernel oil, so these oils should be avoided on a heart healthy diet. Trans fats, which may also contribute to the development of heart disease, are found in margarine and many baked goods. Monounsaturated fats, the kind that are good for the heart, include canola oil, olive oil, flax seed oil, nuts, avocado, soy, and nut butters.

A vegetarian diet that includes soy products may add an extra benefit for heart health.
Many studies suggest a connection between soy, such as tofu, soymilk, and soy yogurt, and lower rates of heart disease. The usual recommendation is 25 grams of soy protein per day.

Since cholesterol is only found in food of animal origin, such as meat, eggs and dairy products, vegans do not need to worry about cholesterol in the foods they eat.. Grains, legumes, nuts, fruits, vegetables and vegetable oil are all naturally cholesterol free. Conversely, only vegetarian foods provide heart healthy fiber. Oats, carrots, fruits, and beans are especially high in the kind of fiber that helps to lower cholesterol levels in the blood.

If you are interested in more specific guidelines for a heart healthy vegetarian diet, the ebook Vegetarian Cooking is a good resource. Available at www.d-vegetarian.com, the book provides listings of heart healthy nutrients as well as which foods contain them and in what amounts. There are also dozens of other topics covering all aspects of the vegetarian lifestyle and its benefits.

Jen Scott is author of the successful new site www.d-vegetarian.com, dedicated to educating people about the benefits of having a more vegetarian like lifestyle.

Heart Health with Essential Fatty Acids

Why should I increase my Omega fatty acid intake?
Our intake of essential fatty acids has changed radically in the last century. Our ratio of Omega-6 to Omega-3 should be close to 1:1, but it is now over 10:1 and up to 20:1. This is due to the addition of corn, sunflower, safflower, sesame and other Omega-6 oils to our food supply. Such excesses are thought by many scientists to be a factor in a number of chronic medical conditions including arthritis, cardiovascular disease, asthma, acne, obesity and depression. It is clear that we need to increase our intake of Omega-3 fatty acids and decrease our intake of Omega-6 (linoleic acid) oils. By doing so we will be, look and feel healthier.

What are good fats and bad fats?
Fat is a concentrated source of energy. This source of energy is very useful during aerobic exercise. The longer the exercise, the higher the fat contribution for providing energy. Fat is particularly used in large quantities in the brain and nervous system. There are two types of fat: saturated and unsaturated. Unsaturated fats are commonly referred to as "good" fats, and should make up the greatest percentage of your fat intake.

UNSATURATED
• Unsaturated fats, "good fats" are liquid at room temperature, and remain in liquid form even when refrigerated or frozen.
• Good fats are part of the essential fats: omega 3 and omega 6, both of which are unsaturated fats.

What are EPA and DHA?
These are two specific essential fatty acids found in fish oil. Both Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA) have been well documented in regulating cellular functions and promoting good health. Diets deficient in EPA and DHA have been associated with a number of health problems, most notably cardiovascular disease.

What is GLA and how is it different from other Omega-6 sources?
GLA (Gamma Linolenic Acid) is an Omega-6 fatty acid found in high amounts in borage oil, and to a lesser degree in black currant and evening primrose oils. In contrast to the sunflower, safflower and other Omega-6 oils, the presence of GLA in borage oil results in very different physiological effects. Linoleic acid in its current dietary excess promotes inflammation due to the production of arachidonic acid (AA). GLA on the other hand, actually interferes with the production of AA and decreases inflammation. GLA has been used with success in treating various medical conditions, most notably rheumatoid arthritis and eczema. Emerging science also indicates that GLA has synergistic activities with the Omega-3 marine-derived DHA and EPA, particularly in cardiovascular health and fat metabolism.

We all want to be healthy, happy and fit with enough energy for work and for play. A well-balanced diet, exercise, and enough rest go a long way in helping us get the most out of life. And essential fatty acids (EFAs) have been proven to help us achieve healthier and happier lives. These good fats' truly are essential and the majority of us are not consuming enough of the well-researched Omega fats. Now getting the right amount of Omegas to suit your specific health needs is easier than ever.

Where do essential fats come from?
Sources of Omega 3 and Omega 6 essential fats:
• Cold Water fish such as Salmon (coho, king and pink), sardines, cod, albacore tuna, trout, halibut , herring. (these fish are also a great source of Omega 6, but are predominantly richer in Omega 3)
• Flaxseeds and green leafy vegetables are great sources of Omega 3.
• Sesame and sunflower seeds and other seeds and nuts are great sources of Omega 6.
• Borage oil and evening primrose oil are rich sources of GLA which is part of the Omega 6 essential fats.

Where do saturated fats come from?
Saturated fats contain large amounts of saturated fatty acids. Saturated fatty acids are named so, because they are "saturated" with hydrogen, meaning they have only single bonds between carbon atoms, leaving no room in their chemical structure for additional hydrogen atoms. Saturated fats are typically solid at room temperature.

Varieties of Saturated fat include: Butter, coconut and palm oils and lard.

Benefits
• aid in balancing the autoimmune system
• treats skin conditions such as eczema and psoriasis
• cardiovascular health

Picture Your Heart's Health With EKGs

Each time your heart beats, the contractions and relaxations of the heart muscle emit electrical current. An electrocardiogram (EKG) is a medical recording of the electric impulses from the heart. Electrodes that send impulses to the EKG machine are attached to the patient’s skin at various points on the body. Those recorded currents are displayed on a computer monitor and can be printed out on special graph paper. Your heart’s electrical currents are recorded on the graph paper as an EKG. Qualified medical staff interpret the graphed results to determine any irregularities.

Most EKGs are performed in a critical care facility, telemetry or any place that a particular patient needs to be monitored. EKGs can help your doctor determine the status of your heart health. By graphing the electrical impulses of the heart, doctors and other trained medical staff are able to see the presence of any abnormalities. The EKG recording often reveals the scars of past heart attacks and other heart damage. Although the test cannot predict future heart attacks or other heart problems, a combination of family history and additional examinations may give your doctor a good idea of what to expect.

Individuals experiencing chest pain, shortness of breath, dizziness or heart palpitations will likely be referred for an EKG by their doctor. An EKG is a rapid and safe way to determine if a heart attack is occurring. Those reporting these types of symptoms will likely be referred to the nearest Emergency Room for further evaluation. If your doctor does not think your symptoms indicate a life-threatening situation, you may be asked to make an appointment with an EKG specialist for further observation.

An EKG is a very simple and painless procedure. The patients are instructed to lie face up on an examination table while electrodes are strategically placed at various points on their body. The electrodes are attached to cables and the cables are attached to the EKG machine. The electrodes send electronic impulses to the machine and results in a printed graph, which is a picture of your heart function. The procedure usually takes 15 to 20 minutes but may require a longer visit if the technician needs additional testing data. A stress test is a normal EKG procedure that requires the patient perform moderate exercise while recording heart rhythms.

A Heart To Health Talk

Almost 14 million Americans have a history of heart attack or angina. It is now one of the leading causes of death in the United States. More than 1 million Americans have heart attacks each year. A heart attack, or myocardial infarction (MI), is permanent damage to the heart muscle. "Myo" means muscle, "cardial" refers to the heart and "infarction" means death of tissue due to lack of blood supply.

Nutrition and energy are delivered to the entire body by blood from the pumping heart. The heart itself requires constant energy in the form of oxygen and nutrients, which all come from the blood that delivered through the coronary arteries. A blockage in the coronary arteries prevents blood flow and causes the heart muscle to starve. The medical term for such starvation is ischemia, a condition that is accompanied by a chest discomfort called angina. If the blockage is severe, some of the heart muscle actually dies. When heart muscle dies, this is called a heart attack or myocardial infarction.

Fortunately, modern medicine already offers medical treatment acute heart attack. Preventive measures have been identified and are now being taught to prevent such an attack from occurring or recurring. Beta blockers are medications used to decrease heart rate and blood pressure. These can be given through an intravenous (IV) line or by mouth. Oxygen is used via nose plugs or a facemask if a person is having a heart attack. This is useful if breathing is difficult or the amount of oxygen in the blood is low.

Aspirin is used to decrease blood clotting. It works by preventing platelets from sticking together. Plavix (clopidogrel) is an additional platelet blocker given to those having a heart attack. Both aspirin and plavix are pills given by mouth. Clotting inhibitors called heparin, lovenox, and 2B3A are given via the IV and can help prevent the blockage from getting worse. A statin, or cholesterol pill, is often given to those having a heart attack. This too can stabilize a blockage and prevent it from getting worse. Chest pain can be decreased with nitroglycerine. This is given in a variety of ways, a dissolving pill under the tongue, a paste on the chest, or via the IV. Nitroglycerine helps dilate the coronary arteries allowing more blood to flow through. Morphine is another medication to control chest discomfort and ease anxiety. These medications mentioned work to stabilize a blockage, however, they are not very effective in removing one that has already formed. This job is done by "clot buster" medications or thrombolytics. T-PA (tissue plasminogen activator) and similar medicines can break apart a blockage and restore blood flow. Alternatively, this can be done with a balloon and stent procedure by a cardiologist.

However, there are practical ways that can lessen the chances of having a heart attack. Consuming at least five fruits and vegetables daily, exercising at least 2.5 hours per week, maintaining a healthy weight and not smoking can decrease your chances of heart trouble by 35 percent, and the risk of dying by 40 percent, compared to people with less healthy lifestyles. Research have shown that people who eat a balanced diet and exercise more can substantially reduce their risk for cardiovascular disease and death even if they're in their 50s or 60s. Most experts agree that a health-promoting lifestyle such as eating well, being active, and not smoking can cut overall risk of heart disease by 80 percent. Indeed, adopting a heart-healthy lifestyle makes a difference.

Congestive Heart Failure and the Heart Healthy Diet

Congestive Heart Failure, or CHF, is a medical condition concerning the heart. When diagnosed with CHF, a patient has a weakened heart that cannot properly pump blood to the necessary parts of the body. This condition requires extensive treatment and lifestyle changes in order to live as healthy and as normal a life as possible. Such lifestyle changes include a medicine regimen, an exercise program, and a heart healthy diet. While all of these factors are important, following a strict diet is a key element to controlling Congestive Heart Failure, and ensuring the best quality of life that can happen while living with this condition. A heart healthy diet includes low sodium intake, low fat and calorie intake, and reduced fluid intake.

When a patient is first diagnosed with Congestive Heart Failure, his or her doctor will begin a treatment plan matched specifically to that patient. Part of this treatment plan is usually a heart healthy diet. Part of what makes Congestive Heart Failure so uncomfortable for the patient diagnosed with the condition is the fact that as a result of how the heart fails to work efficiently, the lungs and the body in general begin to retain large amounts of fluid. Though there is an abundance of fluid in the body, the fluid that builds up in the lungs of the heart failure patient makes it exceedingly difficult to breathe, which is already a difficult venture for the patient.

Where the heart healthy diet comes in is that ridding the body and lungs of excess liquid is important to be able to breathe comfortably. An abundance of sodium in a person’s diet causes excessive amounts of liquid to be retained. This is something a heart patient does not need, considering the large amounts of liquid that already makes itself a problem. Along with medication to help release retained liquid, a diet of low sodium limitations is often given to the patient. The standard amount of sodium allotted in a diet like this is 2g or 2000mg. If the heart patient is a unusually bad case, a sodium limit as low as 1g or 1000mg may be given. When a heart failure patient exceeds this level of sodium in his or her diet, he or she runs the risk of retaining relatively large amounts of liquid that the body, in its less-than-efficient state, cannot effectively get rid of.

Another aspect of the heart healthy diet is for the heart patient to eat many low-calorie, low-fat foods. Sometimes Congestive Heart Failure is caused, in part, by obesity in the patient. Two things are accomplished by eating these low-calorie, low-fat foods. One, eating low-calorie, low-fat foods helps to keep the heart arteries clear of clots. Heart patients already have a weakened heart and, therefore, should not weaken it further by introducing clots to the passageways of the heart. The other thing that is accomplished by this part of the diet is that weight is a contributing factor to being healthy or unhealthy. Obesity, in some cases, can cause the Congestive Heart Failure condition. Not gaining weight if you are already thin, and losing weight if you are obese is important to being healthy with CHF. A low-fat, low-calorie diet can help with keeping or getting to a healthy weight.

The last part of a heart healthy diet for CHF patients is a diet with reduced fluid intake. In much the same way that sodium increasing fluid retention is negative for the heart failure patient, drinking lots of fluids is sometimes negative as well. If a heart patient is drinking many liquids, it just makes it harder for the body to get rid of the fluids that are building up naturally. Keeping a diet low in fluids helps keep fluids in the body at a minimum as well.

There are many positive aspects to the heart healthy diet. Low sodium limitations, low-fat and low-calorie foods, and reduced liquid intake can be helpful in keeping a heart healthy lifestyle. Congestive Heart Failure patients are recommended to change their current eating habits to a heart healthy diet in order to become as healthy as possible and to live as full life as is possible with this condition.

Eating For A Healthy Heart

Bad cholesterol or a bad diet is something we all experience at some point in time. It's impossible to eat healthy our whole lives, even though we may try hard to do it. Eating healthy for your heart is something everyone should try to do, especially when it comes to restoring health and reducing heart attacks.

Your heart and food
We know these things for sure - a diet high in saturated fats will help raise your cholesterol, which is a risk factor for heart disease. People that are obese are more prone to heart disease. A diet high in sodium may elevate your blood pressure, leading to inflammation and even heart disease.

To help prevent heart disease and improve your health, put the tips below to good use.

Eat plenty of fish
Herring, sardines, and salmon are all excellent sources of Omega 3 essential fatty acids. Other fish are great to, although Omega 3 may help to get your cholesterol down to a healthier level.

Choosing healthy fats and oils
Saturated fat will increase the risk of heart disease. It's found in meat, butter, and even coconut oil. You should avoid them until your cholesterol levels are down and you are at a healthy weight. Even those that love red meats can enjoy seafood and nuts for their main sources of protein.

Monounsaturated fats such as olive oils will help you to protect your heart. Olive oil is an ideal choice for cooking, dressing, or even as a dipping sauce.

Plenty of fiber
Fiber can help you control your cholesterol. You can find fiber in whole grain products to help control sugar absorption as well, which will help you keep your digestive system healthy.

Choosing carbohydrates
Eating for your heart involves staying away from sugary foods such as candy, cookies, cakes, and pastries. Eating a lot of sugar isn't good for your heart disease at all. Healthy carbohydrates involve whole grain breads, whole grain pasta, brown rice, and a lot of vegetables. You should make fruits and vegetables the main aspect of your diet.

Healthy cooking methods
Stir frying and sauteing with olive oil or canola oil are both great methods, as you shouldn't dip your food in batter and fry it anymore. If you cook chicken, remove the skin and bake it in the oven in foil.

Instead of frying your fish you should always bake it. Steaming your vegetables can help maintain the most nutrients. You should use cream sauces or lots of butter anymore either. When you eat vegetables, try squeezing lemon juice on them or using your favorite seasonings.

As you make the proper changes to your diet, keep in mind that it takes time for them to become habits. Eating healthy is always great for your body and your lifestyle, especially when it comes to your heart and the prevention of heart disease.

Dietary Fiber - For Diabetes, Heart and General Health

Most people understand the importance of dietary fiber in their diet. Much has been said about its importance in heart health, diabetes, cancer prevention, and even weight control.

What is less well understood is how different types of fiber effect the body. Some provide fecal bulk, some are absorbed more quickly into the blood stream than others, and thus raise blood sugar levels more quickly, and yet others provide benefits to the heart.

Thus, despite the apparent simplicity, fiber is a complex topic. And whilst all types of fiber are important, if you are looking at preventing or managing specific conditions, its not enough to just look at the total dietary fiber as written on food packaging.

Dietary fiber is broadly classified into soluble and insoluble fiber. Soluble fiber is fermented in the colon, and plays a role in slowing the absorption of glucose into the bloodstream. It also encourages the growth of the 'friendly' bacteria that help break down bile, and are involved in the creation of B vitamins like folic acid, niacin, and pyridoxine.

Insoluble fiber, on the other hand, acts a bit like an intestinal broom. It provides bulk to the stools, and makes sure they pass through easily and quickly. This is the type of fiber that keeps you 'regular', not insoluble fiber.

Insoluble fiber does provide a feeling of fullness, however. This makes it great for weight loss and controlling hunger. It also keeps blood sugar levels more stable, although research into the rate at which carbohydrates enter the bloodstream have found there to be some significant differences within the foods that make up the fiber group. Dietary fiber can thus be rated by its Glycemic Index, which effectively ranks fiber foods with each other on a relative scale.

The idea is to try and include more low gylcemic index foods. Foods with a high glycemic index cause blood sugar levels to spike, providing too much energy to the blood in the form of carbohydrates, which in turn sets off the body's sugar controlling hormone - insulin. You thus get a 'high' followed by a sudden drop. This in turn leads the body to want more carbohydrates to balance itself again, leading to cravings and overeating, as well as tiredness and moodiness.

Low glycemic index foods include lentils, chickpeas, baked beans, fruit loaf, salmon sushi, barley, milk, low fat custard, soy milk, yoghurt (not diet yoghurt), apples, strawberries, grapes, spaghetti, peas, carrots, fructose, strawberry jam, and chocolate milk.

Moderate glycemic index foods include pea soup, rye bread, porridge, muesli, ice cream, bananas, pineapple, kiwi fruit, new potatoes, beetroot, white sugar, honey, and mars bars.

High glycemic index foods include broad beans, bagels, white bread, brown rice, watermelon, udon noodles, desiree, pontiac and sebago potatoes, and glucose.

We need both soluble and insoluble fiber, however. A study published in the American Journal of Clinical Nutrition found that in a group of 6000 French men and women, those with the highest levels of soluble and insoluble fiber in their diet had a lower risk of being overweight, a lower risk of having blood pressure problems, cholesterol problems, and they had better levels of triacylglycerols and homocysteine. The last two are measure3 of heart health.

Fiber from cereals was linked to lower body fat, lower blood pressure, and lower levels of homocysteine. Those with a higher intake of vegetables, also a source of fiber, had lower blood pressure and lower homocysteine levels. Fiber from fresh fruit was associated with a lower waist to hip ratio (good news for dieters!), and lower blood pressure. And fiber from dried fruit, nuts, and seeds (like sesame seeds, sunflower seeds, and pumpkin seeds) was also linked to a lower waist to hip ratio, lower body fat, and a better fasting glucose concentration. Fasting glucose relates to having a steady level of glucose between meals. If it dips too low, we crave things, often sweets.

Fiber has another interesting benefit. In people with type 2 diabetes, it has been found to lower the levels of 'bad' cholesterol, and increase the levels of 'good' cholesterol. It has already been established that fiber supplements will lower the levels of bad cholesterol in people, whether they have diabetes or not. But this new study found that fiber supplements also decreased the reabsorption of cholesterol from meals.

To get this benefit, it is important to time taking the fiber supplement in synch with meals. The study participants took a fiber supplement drink before mealtimes, and this ensured that the fiber was in the intestines when the meal was being eaten. The people in the study participated for 90 days and their average age was 59 years old.

Vitamins For A Healthy Heart

As we all know, vitamins are very important when it comes to keeping your heart healthy. You need to eat the right foods of course, although you also need to supplement the food you eat with the necessary vitamins your body needs to stay in shape and keep your heart working healthy for a long time to come. If you don’t consume the right nutrients, you won’t be doing your heart any favors - and may end up having problems later on in life.

The first vitamin that comes to mind for most people is vitamin E, a vitamin that is essential to improving the overall health of your heart. When taken correctly, vitamin E will stop the cholesterol in the body from harming the arteries that surround the heart. Anytime cholesterol oxidizes, it sticks to the sides of the arteries and can lead to blockages which can cause heart attacks or other serious problems with the heart.

To help you keep your heart healthy, most doctors recommend that you take additional supplements that contain vitamin E. They may also suggest that you eat foods that are naturally rich in vitamin E, such as nuts. Nuts have high amounts of vitamin E, and most of them taste great. You can find other foods that contain vitamin E as well, although nuts have the highest amounts.

In the past, research has shown Vitamin E to help those who have already suffered the wrath of a heart attack. This vitamin helps to prevent heart attacks in the future by opening up the arteries and eliminate blockage. Those who have had a heart attack in the past are always encouraged to add more vitamin E to their diet.

What many aren’t aware of, is the fact that you can use vitamin C to boost the effects of vitamin E. Vitamin C is known as an antioxidant, which prevents the damaging effects that cholesterol has on the body. Along with preventing cholesterol from damaging the body, vitamin C also helps vitamin E with it’s functions - such as protecting your arteries and your heart.

By taking both vitamin C and E as a combination, you’ll be well on your way to a healthier heart. Overall, this is the easiest way that you can be sure you aren’t damaging your heart, especially if you have had a heart attack in the past. If you have a history of heart disease or heart problems in your family, these vitamins are essential to your diet. Even if you are just concerned about the health of your heart, these vitamins will give you the peace of mind in knowing that you are eating for a healthy heart.

As far as your dosage goes, it will vary from person to person, although 400 international units of vitamin E and C are the recommended amounts for most people. On it’s own, vitamin C can be tolerated in large doses, without imposing any harmful effects. You can take around 500 mg of it twice a day, and ensure that your heart remains healthy.

To be on the safe side, you should always make sure that you get the proper amount of vitamins in your daily diet. Taking additional vitamins and supplements isn’t a bad idea either, especially if you are trying to boost the health of your heart. Your heart is one of the most important organs in your body, which is why you should always take care of it. If you eat the proper diet and take the necessary vitamins - you’ll be well on your way to keeping your heart healthy.

Heart Healthy Eating

Heart disease is the scourge of American society. More than cancer or AIDS, more than car crashes or wars, heart disease is what is putting more Americans in the grave than any other cause. And the unfortunate thing is that, in all but the most extreme cases, heart disease is eminently preventable.

Heart healthy eating is first and foremost on the prevention list and, as the saying goes, an ounce of prevention is worth a pound of cure. Heart healthy eating basically means eating things that are natural - nuts, berries, fruits and vegetables - and eschewing the pre-packaged, over-processed snacks that predominate in American cupboards. Get rid of those Twinkies, Ho-hos and Doritos, or they'll put you in the ground once all is said and done.

It's a logical thing, heart healthy eating, if you really think of it. Humans have evolved over eons to process the energy of the sun. We process it by consuming plants that themselves process the energy of the sun on a more basic level. It's simple science: We've evolved to break down the nutrients in natural foods, and we can process those nutrients more efficiently and more effectively than anything we've yet created in a lab.

Other aspects of heart healthy eating to pay attention to are both balance and portion control. Balance means eating the right percentage of certain foods - again, vegetables and fruits, nuts and berries are the important ones - in relation to other foods. Yes, we all love a good steak once in a while. And yes, we're omnivores. But mankind had millions of years to evolve to digest food that grows in the soil or from trees; we've not been eating animals near so long. So for every serving of steak or any other flesh, you should have three or more of fruits, vegetables, nuts or berries.

The Mayo Clinic, one of the premier hospitals in the United States, gives this piece of advice on heart healthy eating on their website at mayoclinic.com:

The best way to reduce saturated and trans fats in your diet is to limit the amount of solid fats - butter, margarine and shortening - you add to food when cooking and serving. Use low-fat substitutions when possible for a heart-healthy diet. For example, top your baked potato with salsa or low-fat yogurt rather than butter, or use low-sugar fruit spread on your toast instead of margarine. You may also want to check the food labels of some cookies, crackers and chips. Many of these snacks - even those labeled "reduced fat" - may be made with oils containing trans fats. One clue that a food has some trans fat in it is the phrase "partially hydrogenated" in the ingredient list

When you do use fats, choose monounsaturated fats, such as olive oil or canola oil. Polyunsaturated fats, found in nuts and seeds, also are good choices for a heart-healthy diet. When used in place of saturated fat, monounsaturated and polyunsaturated fats may help lower your total blood cholesterol. But moderation is essential. All types of fat are high in calories.

Heart healthy recipes that become elegant, delicious party fare!

We all know that the holiday season is fraught with delicious temptations for the dieter, diabetic and heart patient. Wouldn't it be nice if you attended a party that filled the table with heart healthy foods tasty enough to please a gourmet? Is this possible? Yes! Here we've got some ideas for entrees, side dishes and desserts you'll be proud to serve and happy to eat.

I've scanned the many heart healthy recipe books and magazines to get a sense of how they differ from ordinary cuisine. My impression was that, well, they didn't sound too interesting and a little on the stingy side. I decided to come up with some generic heart healthy recipes, where you might 'mix and match', swapping out a zucchini for broccoli, for example. Or, substituting wild rice for white and mushrooms for corn. Most cooks have a good sense of color, texture and size, as well as intuitively knowing combinations of foods that taste good together. In terms of ingredients and a variety of food groups, what makes heart healthy recipes that are tasty and satisfying and even elegant?

Perhaps the first signature is that the dish is low in fat and sodium. Being low in fat or salt does not at all negate a resulting gourmet pleaser. Olive oil is the recommended oil for cooking. Next, use the freshest, top quality produce you can buy. Learn to use seasonings, both for salt and fat substitutes in the flavor arena. Use lean meats, fish, seafood and poultry. When you shop for grains, pasta and breads, choose whole grain products, rich in fiber. Use 2% dairy products to keep the fat down. For dessert, a fruit cup with sherbet and sprigs of mint make simple, heart healthy recipes that are just right after dinner. Following the basic shopping guidelines and with a little creative imagination, you can create the most amazing gourmet delights, ones your heart will love as well.

You'll soon become a master of your own heart healthy recipes by just getting online and searching out sites with food and seasoning compatibility charts. For example, did you know that thyme makes a plain green bean taste like a whole new food? Studying these charts can become fascinating when you begin to learn how these humble herbs and spices can enhance the taste of a particular food. You can also check the bookstores for books that match foods with seasonings. You'll benefit from purchasing (or checking out from the library) a good nutritional reference guide, a wealth of information on nutritive value of various foods. This helps you pair the right ingredients when creating heart healthy recipes on your own.

When you cook produce, steaming the veggies in a steam basket retains the maximum amount of nutrients, as well as delivering all of the fresh flavor with a good crunch.

There are several herbs which make perfect additions to heart healthy recipes:

1.Cayenne pepper may be used in its whole, fresh form or used in powdered form in a spicy blend to bring a little zip to a bland side of rice, or lightly sprinkled on a shrimp or crab Louie. Cayenne reduces both your blood pressure and pulse rate, as well as toning and strengthening the heart muscle. Good stuff!

2.Garlic is a powerfully valuable addition to any heart healthy recipes and is so versatile, it may be used in salads, to marinate meats or as a spread for breads. Garlic has some pretty impressive credentials: it reduces your blood pressure, LDLs and triglycerides, while increasing the HDLs. This superstar helps eliminate fats from your blood and promotes good circulation. Fresh slivers of garlic are best, but garlic packed in a jar may be more convenient. Use liberally to realize these many benefits.

3.Rosemary is a tonic for your heart, toning and strengthening the function of the heart, as well as helping to normalize blood pressure. Happily, it also makes a delicious garnish for poultry, beef and mild-flavored fish, such as snapper or tilapia. A sprig of fresh rosemary adds great flavor to roasted potatoes.

4.The common seasoning, celery seed, is one of the most effective ways to lower blood pressure, promoting good circulation and a healthy flow of blood to the heart. Celery seed is good in a rice stuffing for poultry. Cook the rice in chicken broth, adding celery seed, fresh parsley, sliced black olives and green onions. Not only is this good for your heart, but tastes wonderful with the poultry. Try adding celery seed to a potato salad, along with diced onions (which also reduce BP) and freshly snipped parsley.

5.Artichokes contain a substance known as cynarin, which helps control cholesterol levels, accomplished by suppressing the production of cholesterol in the liver. Cynarin works in much the same way as the statin drugs. In addition, cynarin flushes old deposits of cholesterol from the liver, ultimately resulting in the breakdown and flushing of fats. That's not all: artichokes help reduce the LDLs and raise the HDLs. Steamed artichoke hearts make a great side dish, while marinated artichoke hearts dress up any salad or antipasto platter.

Now you know some of the foods which can be eaten separately or combined, in a myriad of ways, for elegant and heart healthy recipes. You can create these dishes on the fly – start with a whole grain pasta or rice, top the rice with a seasoned meat or fish and serve a leafy green salad with garlic bread. The possibilities are almost endless. BTW, your guests probably won't know these are heart healthy recipes – they taste and look too good!