HEART Healthy Diet tips and Foods To Prevents Heart Diseases..

Cardiovascular disease also called HEART DISEASE, it includes numerous problems, many of which are related to a process called atherosclerosis. Atherosclerosis is a condition that develops when a substance called plaque builds up in the walls of the arteries. This buildup narrows the arteries, making it harder for blood to flow through. If a blood lot forms, it can stop the blood flow. This can cause a heart attack or stroke.

A heart attack occurs when the blood flow to a part of the heart is blocked by a blood clot. If this clot cuts off the blood flow completely, the part of the heart muscle supplied by that artery begins to die. Most people survive their first heart attack and return to their normal lives to enjoy many more years of productive activity. But having a heart attack does mean you have to make some changes. The doctor will advise you of medications and lifestyle changes according to how badly the heart was damaged and what degree of heart disease caused the heart attack.

Examples of heart disease include:

Angina - also known as angina pectoris, occurs when an area of heart muscle does not get enough oxygen. The patient experiences chest discomfort, tightness or pain.

Arrhythmia: This is an abnormal rhythm of the heart. There are various types of arrhythmias. The heart can beat too slow, too fast or irregularly.

Heart failure - also known as congestive heart failure. The heart does not pump blood around the body efficiently. The left or right side of the body might be affected; sometimes both sides are.

Hypertrophic cardiomyopathy - a genetic disorder in which the wall of the left ventricle becomes thick, making it harder for blood to leave the heart. The heart has to work harder to pump blood. This is the leading cause of sudden death in athletes. A father or mother with hypertrophic cardiomyopathy has a 50% chance of passing the disorder onto their children.

among others:

Heart disease may be the leading killer of men and women, but that doesn’t mean you can’t protect yourself. In addition to exercise, being careful about what you eat—and what you don’t eat—can help you lower cholesterol, control blood pressure and blood sugar levels, and maintain a healthy weight. If you’ve already been diagnosed with heart disease or have high cholesterol or blood pressure, a heart-smart diet can help you better manage these conditions, lowering your risk for heart attack.

Improving your diet is an important step toward preventing heart disease, but you may feel unsure where to begin. Take a look at the big picture: your overall eating patterns are more important than obsessing over individual foods. No single food can make you magically healthy, so your goal can be to incorporate a variety of healthy foods cooked in healthy ways into your diet, and make these habits your new lifestyle.

Foods That Helps prevent heart Diseases:

Salmon

Salmon has omega 3’s, which have been shown to prevent erratic heart rhythms. They also improve cholesterol ratios and reduce blood pressure. Aim for 2 servings each week, and leave the skin on for the best benefits. Grill salmon with some veggies, or glaze it with a lemon sauce to add some zest.

Beans

Beans, such as kidney beans, lima beans, and black beans, have several health benefits. They are high in fiber, potassium and folate. The fiber will help you feel full and satisfied and will lower cholesterol. Potassium is necessary to keep the heart muscle beating strongly and regularly. Folate breaks down certain amino acids that have been found to increase the risk of heart disease. Add some beans to a salad, or use them as a side dish for dinner. Eat them several times a week to keep a healthy heart.

Berries

Not only do they make a great sweet treat, but berries are powerful heart-friendly foods. They contain polyphenols that work to prevent cell damage. They also have antioxidants to help the body fight off disease. Add some berries to your oatmeal, or munch on them for a snack. Your sweet tooth, waistline, and heart will all thank you.

Oatmeal

Oatmeal is packed with vitamins, minerals and fiber. It is a whole grain, and the fiber will help lower cholesterol. Oatmeal also keeps your digestive tract in prime shape, and it helps protect against certain cancers. Eat it for breakfast, and add berries for an extra heart-healthy boost.
Skim Milk

Milk is an excellent source of calcium, which is crucial for the body. In addition to building strong bones, it also helps lower blood pressure. It will keep the walls of your arteries working properly so that your heart will not have to work as hard to get blood pumped throughout your body. Drink at least a glass a day, and add some other sources of calcium to meet your daily calcium quota.

Vegetables

We've heard all of our lives that vegetables are good for us, but they are very powerful. Dark vegetables are full of carotenoids and flavonoids that will help you achieve optimum vascular health. Saute veggies for dinner or add them as a side dish.

Steps To Prevent Heart Diseases:

• You can add up to 5 years to your life expectancy by quitting smoking - the earlier the age at which you quit the better. Eating fish once a week can reduce your chances of a heart attack by 52%.
• Reduce the amount of solid fats like butter, margarine, or shortening you add to food when cooking or serving. Instead of cooking with butter, for example, flavor your dishes with herbs or lemon juice. You can also limit solid fat by trimming fat off your meat.
• Change your habits. The best way to avoid saturated or trans fats is to change your lifestyle practices. Instead of chips, snack on fruit or vegetables.
• Reduce canned or processed foods. Much of the salt you eat comes from canned or processed foods like soups or frozen dinners—even poultry or other meats often have salt added during processing. Eating fresh foods, looking for unsalted meats, and making your own soups or stews can dramatically reduce your sodium intake.
• Cook at home, using spices for flavor. Cooking for yourself enables you to have more control over your salt intake. Make use of the many delicious alternatives to salt. Try fresh herbs like basil, thyme, or chives.

STAY HEALTHY......

Wednesday, July 24, 2013