In a fast-paced world where convenience trumps (more time- and labor-intensive) healthy home cooking, the battle is on to protect your heart. The food choices you make can drastically affect your heart health, energy and appetite control. Keep your heart in tip-top shape with choices that are tasty, healthy and convenient for the entire family. From berries and nuts, to fish and leafy greens, find out which foods are best for your heart.
Satisfy your sweet tooth while chomping on a slice of watermelon, a low-calorie treat that is high in fiber and a great source of antioxidants, according to Dr. Sarah Samaan, cardiologist with Legacy Heart Center in the Dallas-Fort Worth Metroplex. “It’s a fabulous source of lycopene, which has been linked to a lower risk for heart disease and cancer,” Samaan says. “Watermelon also supplies citrulline, which may improve the health of our blood vessels and may even have benefits for people with erectile dysfunction and diabetes.” Watermelon is also a source of vitamins C and A, as well as potassium and magnesium.
For a sweet and savory treat that won’t clog your arteries, opt for a cup of yogurt, which will protect more than just your heart, says Dr. Andrea Paul, a physician and chief medical officer at Boardvitals.com, an online medical question bank. “Yogurt protects against gum disease, which can increase your risk of heart disease,” she says. In addition to reducing your risk of heart disease, according to Paul when you eat low-fat yogurt, you also absorb powerful antioxidants, vitamins, fiber and probiotics that are beneficial to your overall health, digestion and well-being. Top with fresh or frozen berries for a sweet and healthy treat during the day.
Tomatoes contain a solid dose of heart-healthy vitamin C and like watermelon, are rich in lycopene. “Try making your own tomato sauce with canned or fresh tomatoes, and add oregano and chopped-up veggies for a gourmet, homemade pasta sauce with mega antioxidant power,” recommends Keri Glassman, New York-based nutritionist, television cooking host and author of “The New You (and Improved) Diet.” Vitamin C works as an antioxidant, protecting your cells from damage, says Glassman.
Avocados are full of healthy monounsaturated fats and are a source of potassium, a mineral also known for controlling blood pressure, according to Bridget Swinney, a Texas-based registered dietitian. “They are also a great source of vitamin C, fiber and carotenoids,” Swinney says. “Carotenoids have been associated with a decreased risk of death from cardiovascular disease.” In addition to offering a beneficial dose of fiber, avocados have been shown to help the body absorb other antioxidants when eaten with veggies such as spinach and carrots, she says.
Packed full of antioxidants, berries are a great snack choice to keep your heart healthy. Berries increase good cholesterol (HDL) and lower bad cholesterol while lowering your blood pressure. In addition, the low-calorie, fat-free fruit (in any form fresh, frozen, dried or cooked) contains nutrients that promote bone growth and the conversion of fat to energy. “These little cancer fighters combat oxidation and inflammation and should be eaten daily,” Frey says. As if that’s not enough, the hardworking fruit possess polyphenols, which have been shown to increase levels of nitric oxide, a molecule that causes blood vessels to relax.
6. COLLARD GREENS
Low in calories and packing a hefty nutritional punch, collard greens contain vitamins K, A and C, as well as folate, manganese, calcium and fiber and much more. These important nutrients allow your blood to clot normally, help prevent calcification of your arteries and even protect your bones from fracture. “Collards have even been found to bind bile acids in the digestive tract, which lowers the body’s cholesterol,” says Rea Frey, Chicago-based nutrition specialist and International Sports Sciences Association certified trainer. “Collard greens also increase cardiovascular health due to their anti-inflammatory properties.”
Just a half-cup of beans a day will keep your heart in optimal shape, according to Georgia-based nutritionist Dr. Keith Kantor. “Soluble fiber is a key reason why beans are beneficial to your heart,” Kantor says. “The fiber binds to cholesterol and keeps it from being absorbed in the gut and building up to unhealthy levels.” Add some black, kidney, lima, navy, pinto or white beans to your next meal for that extra dose of soluble fiber, in addition to folate, magnesium, calcium, omega-3 fatty acids and B-complex vitamins all essential nutrients to keep your heart healthy.
As a convenient snack in a bag or on top of a salad, walnuts boost your heart functions with healthy omega-3 fats and antioxidants. “Eating two ounces a day has been shown to improve blood vessel function among people with diabetes and also protect people from heart disease who are at risk for it,” says Bridget Swinney, a Texas-based registered dietitian and the author of “Eating Expectantly: The Practical and Tasty Guide to Prenatal Nutrition.” Swinney points out that a handful of nuts has also been shown to lower cholesterol levels and help satisfy hunger.
This Peruvian wonder pseudo-grain (it’s actually a seed) is an incredible nutritional multitasker, according to Texas-based cardiologist Samaan. “It’s a fabulous source of vegetable protein,” Samaan says, “which is better for heart health, kidney health and blood pressure than protein from red meat.” In addition, she points out that quinoa contains almost twice the amount of fiber as other grains. Full of antioxidants and a good source of heart-healthy monounsaturated fat — the same type of fat found in olive oil and avocados. Quinoa is a much-needed source of fiber and is gluten-free. “What’s more,” Samaan notes, “quinoa is easy to cook, very versatile and really delicious.”
When you chose salmon as the main course you will keep your blood pumping and your heart in prime form. Studies show eating fish regularly every week was associated with a 30 percent lower risk of coronary heart disease in the long term, noting Georgia nutritionist Office. “Cold water fish, such as salmon, contain omega-3 fats, which lower levels of harmful lipid levels,” said Office. “Omega-3 also lowers blood pressure slightly and can help prevent irregular heart rhythms, while also reducing inflammation throughout the body.” Serve salmon with a side of collard greens and you have a delicious, heart-friendly meal.
Almonds are another smart option to maintain a healthy heart. According to Dr. Chauncey W. Crandall IV, director of preventative medicine at the Palm Beach Cardiovascular Clinic in Florida, just a handful of almonds a day have been shown to lower LDL cholesterol. Almonds are loaded with vitamin E, fiber and protein all necessary nutrients to keep your heart in top shape. In addition to eating nuts by the handful, you can also incorporate almonds into your baked goods. “You can use almond flour instead of wheat flour to help add almonds into your diet,” Crandall points out.
Sneak peas into a bowl of pasta or a salad, or use them alone as a heart-healthy side dish. “Peas are loaded with fiber, and they provide a sweet burst of flavor and add bright colors to any dish,” says New York-based nutritionist Keri Glassman. Peas can also help with weight management, a key ingredient to staying heart healthy. One cup of peas has fewer than 100 calories with an abundance of micronutrients, fiber and protein. “Try frozen peas, which are flash-frozen at the peak of ripeness, and steam them for a bright addition to salad or even omelets,” recommends Glassman.
Whole grains will keep your heart healthy and help you to maintain your weight, a necessary heart-healthy action considering that obesity is a risk factor for heart disease and heart-related complications. Start your day off with a bowl of oatmeal, suggests registered dietitian Bridget Swinney. “At least half the grains in your diet should be whole grains, but the more the better,” she says. “Whole grains are more filling, they help you eat less and thus they help with weight control. Whole grains have also been shown to decrease the risk of heart disease and stroke.”
As the seasons change, so do the fruit and veggie harvests; however, this heart-healthy melon is available year round. Packed with vitamin C, cantaloupes offer a sweet treat to nibble on throughout the day, says registered dietitian Keri Glassman. According to Glassman, research has shown a link between increased vitamin C consumption and a decreased risk of coronary heart disease, because vitamin C is an antioxidant that works to fight damaged cells while protecting cells from free radical damage. This sweet melon is also packed full of vitamins A, B, K, potassium, folate, magnesium and fiber.
Potassium permanganate is a chemical compound with disinfectant and deodorizing properties. Some people, including medical personnel, use it for healing skin conditions. Potassium permanganate is useful for cleansing wounds and treating infected eczema, along with fungal infections such as athlete’s foot. Potassium permanganate comes in crystals, tablets and powder for dissolving in water before using as a highly-diluted solution. This substance poses several risks.
Dangers in General Use
Potassium permanganate is caustic, and concentrated solutions can burn skin. To avoid this effect, make sure you fully dissolve the original material before applying it, and only use highly-diluted preparations. Applying a potassium permanganate solution repeatedly also can lead to skin irritation, ulceration and burns. Contact your doctor if you experience continued skin irritation or redness. Using potassium permanganate solutions for a long time can lead to defatting of skin, where the chemicals gradually remove natural skin fats. This can result in dry and rough skin. If any potassium permanganate solution gets in your eyes, it can cause cause irritation, redness and pain. Flush immediately with water.
Undiluted Substance Contact
If you have skin contact with undiluted potassium permanganate, flush your skin with water for at least 15 minutes, and then seek medical attention. If the substance is on clothing and shoes, remove these items, and wash your clothes and clean the shoes before wearing again. If undiluted potassium permanganate touches your eyes, immediately flush them with water for at least 15 minutes, and then get medical attention.
Ingesting Potassium Permanganate
Ingesting potassium permanganate can be life-threatening, particularly in high concentrations. It causes gastrointestinal distress and possible burning, throat swelling that can result in suffocation and can lead to very low blood pressure, cardiovascular collapse and kidney damage. Even in concentrations as low as 1 percent, ingesting potassium permanganate can cause throat burning, abdominal pain and nausea. Doses of 10 g or higher cause death, an August 1990 article in the “Postgraduate Medical Journal” warns. If you or someone else has swallowed any potassium permanganate, do not induce vomiting unless medical personnel instructs you to do so.
Although potassium permanganate is not flammable, it increases the flammability of other combustible materials. Potassium permanganate in a fire can release toxic fumes in addition to skin irritant chemicals. Because potassium permanganate is very toxic to aquatic organisms, water used for extinguishing the fire should be collected and disposed of as contaminated material, rather than dumped into drains, soil or water sources. Absorb any liquid with a non-combustible material, such as sand or dirt. This is also a consideration when cleaning up a leak or a spill. In that case, wear protective clothing and ventilate the area to prevent buildup of fumes.
Essential oils, used in aromatherapy treatments, are extracted from various plant parts and used for their varying healing properties. There are over one hundred different essential oils and several of these are very beneficial in soothing muscle pain.
Aromatherapy and essential oils should never be regarded as a substitute for professional medical care, but only as a complement to it.
Causes of Muscle Pain
There are three main causes of muscle pain. According to the website Medline Plus, these are, Injury or trauma including sprains and strains overuse using a muscle too much, too soon, too often, tension or stress
It easy to overuse a muscle or group of muscles by suddenly taking on an activity which the body is not used to or not warming up and cooling down properly after a work-out. Lactic acid builds up in the muscles affected, making the muscle fibers sticky so that they are difficult to move. This is what causes stiffness and pain.
Stress or anxiety can also make your muscles tense, particularly in the shoulder area and neck, and this can cause pain, too.
How Essential Oils Can Help
There are several ways in which the use of essential oils can help. Says the International Federation of Aromatherapists, Essential oils can be antiseptic, analgesic, anti-inflammatory, anti-infectious and so on. They can be used to stimulate or sedate, and their powers to heal can be applied to physical, mental and emotional conditions
A synergistic blend of three oils in a carrier, where all the oils work together to enhance healing, can be used in a number of ways.
Keeping track of your cholesterol levels can be an important tool in maintaining good health. The American Heart Association recommends that all adults 20 years and older should have their cholesterol levels checked every five years. Cholesterol levels can be broken down into three different categories, including HDL cholesterol, LDL cholesterol and total cholesterol. The American Heart Association has recommendations for each of these categories, as well as triglycerides, which is another type of blood lipid whose numbers are included in the total cholesterol level.
Cholesterol is a fat like substance that can build up in the walls of your arteries. As time passes and cholesterol accumulates it can begin to partially block off blood flow, which can lead to an insufficient blood supply to major organs. Once blood flow is completely cut off, a portion of the heart or brain, a heart attack or stroke occurs. However, not all cholesterol acts in the same way. While one form of cholesterol can increase the risk for heart disease and stroke, another form does just the opposite.
Low-density lipoprotein, or LDL cholesterol, is commonly referred to as “bad” cholesterol due to its role in increasing the risk of heart attack and stroke. The American Heart Association classifies an LDL level of less than 100 milligrams per deciliter as desirable; 100 to 129 is considered near optimal; 130 to 159 is borderline high; 160 to 189 is high risk and an LDL level of above 190 is considered very high risk.
High-density lipoprotein, or HDL cholesterol, known as “good” cholesterol because it keeps plaque from building up on artery walls, thereby lowering the risk of heart attack and stroke. The American Heart Association classifies HDL level of less than 40 milligrams per deciliter for men and less than 50 for women as a major risk factor for heart disease. HDL level above 60 offer protection against heart disease.
Triglycerides are the most common type of blood lipid. People with high triglyceride levels are often affected by heart disease or diabetes. As with LDL cholesterol, lower numbers are better for triglycerides. The American Heart Association classifies triglyceride levels of less than 100 milligrams per deciliter as optimal; less than 150 is considered normal; 150 to 199 is borderline high; 200 to 499 is high risk and triglyceride levels over 500 are considered very high risk.
Total Cholesterol Recommendations
Your total cholesterol level can be calculated by adding your HDL and LDL cholesterol levels, plus 20 percent of your triglyceride level. The American Heart Association classifies a total cholesterol level of less than 200 milligrams per deciliter as desirable; 200 to 239 is considered borderline high risk and a total cholesterol level of 240 or higher is considered very high risk.
Risk Factors for High Cholesterol
Risk factors for high LDL cholesterol and triglycerides and low HDL cholesterol include obesity, poor diet, physical inactivity, heredity, age, cigarette smoking, alcohol consumption and very high carbohydrate diets. The National Institutes of Health recommends a diet containing less than seven percent of calories from saturated fat and less than 200 milligrams of dietary cholesterol per day. If you are overweight, losing weight and exercising regularly can both help boost HDL levels and lower LDL and triglycerides levels.
Not all carbohydrates are equal , especially when it comes to their effect on cholesterol. Some carbohydrates raise cholesterol, while others lower it. You find carbohydrates in breads, cereals, grains, milk, yogurt, fruits, vegetables, and foods that contain added sugars. All carbs are converted into glucose which is also known as blood sugar . In the body and carbs can be used immediately for energy or stored for later use. Research suggests that the quantity and type of carbohydrates consumed can affect cholesterol.
Cholesterol and Triglycerides
Cholesterol is in the fats in your blood. High cholesterol is the buildup of these fats, which can lead to heart disease or stroke. Two types of cholesterol exist: LDL, which is also known as low-density lipoprotein and HDL, which is also known as high-density lipoprotein. LDL is the “bad” cholesterol, because it causes a buildup of plaque in the arteries. HDL is the “good” cholesterol, because it helps the body get rid of excess LDL in the blood by carrying it away from the organs to the liver, so that it can be removed. Triglycerides are another type of fat found in the blood, and high triglyceride levels also increase the risk for heart disease.
Research on Carbs and Cholesterol
carbohydrate consumption of refined carbohydrates that are high in sugar and low in fiber such as cookies and cakes, is associated with lower levels of HDL and higher levels of LDL and triglycerides, which are associated with an increased risk of heart disease. very high carbohydrate intake more than 60 percent of total calories – along with excessive sugar consumption – is associated with increased triglycerides, according to the National Heart, Lung, and Blood Institute. In 2005 OmniHeart study by the Johns Hopkins Medical Institutions comparing three diets that emphasized either protein, monounsaturated fat or carbohydrates and found that the protein and monounsaturated fat diets are more effective in reducing risk factors for heart disease than high-carbohydrate diet.
Breaking Down the Carbohydrates
A food’s glycemic index which is how fast it increases blood sugar may affect your cholesterol. The glycemic index of a food depends upon a handful of factors, including the type of starch, fiber content and fat content of that food. For example, a refined or processed food such as white bread, has a higher glycemic index than whole-wheat bread. Additionally, ripe foods tend to have more sugar, while lower fat foods digest faster and cause blood sugar to rise more rapidly, causing them to have a higher glycemic index. In general, whole grains, beans, fruits and vegetables are not only healthy but also have a low glycemic index. Women who eat a high-glycemic index diet are more than twice as likely to develop heart disease, according to a 2010 study published in the “Archives of Internal Medicine.”
Soluble Fiber Plays a Role
Although refined carbohydrates may raise your cholesterol, healthier carbohydrates with whole grains and fiber can help lower your cholesterol. The beneficial effects of a low-glycemic diet that contains whole grains may because of its high-fiber content. In particular, soluble fiber has been shown to block cholesterol and fats from absorption, thus lowering the LDL cholesterol. Foods high in soluble fiber include kidney beans, oatmeal, barley, pears, apples and prunes. Aim for five to 10 grams of soluble fiber each day to lower your total cholesterol and your LDL cholesterol. For example, it is possible to meet this goal if you have half a cup of oatmeal for breakfast, half a cup of kidney beans for lunch, one apple for a snack and one medium artichoke with dinner.
To improve your cholesterol, eat only a moderate amount of carbohydrates. Everyone has individual requirements, but it can be helpful to have less than 60 percent of your calories come from carbohydrates. Choose carbohydrates that have whole grains, are high in fiber and low in sugar, and include fruits and vegetables. Try replacing unhealthy, high-glycemic carbohydrates such as chips or cookies with either whole grains or healthy fats, such as nuts or guacamole.
How to care for and maintain a healthy body is actually not difficult. Maintaining health can we interpret prevent things that are not good for the health of the body, so long as you do activities that do not harm yourself and your body, then you will get a free health and of course easy.
All you have to underline is the disease arises due to the body unhealthy or unclean. so that everyone who wants to have a healthy life must start from the refrain of dirt, food was not beneficial for the body to activities that waste time.
If it is so difficult to avoid so make sure the one to follow some healthy tips below.
Sports and nutritious foods
Most people think that in order for the body to be healthy, they should exercise and eating nutritious foods. This opinion is true.
Medical experts also strongly agree with this opinion. Just do not exercise excessively for sports activities too heavy and excessive is not good for the body. Do exercise that suits you and your body’s ability to remember to do regularly.
You do not have to exercise in a gym. Just do light exercise, easy, and cheap. Call it healthy walking and jogging.
You can do two types of exercise every morning before you move or go to the office. Take 30 minutes to go jogging or healthy walk around your house complex.
Besides exercise and eating nutritious foods, you also need to consume water in accordance with the needs of your body. Ideally, water consumption is recommended by nutritionists is about 8 glasses a day.
This amount is the minimum amount of water consumption. Then avoid sitting for too long. Why? Sitting too long will make your body faster and more tired. Do not forget also to increase the intake of fruits and vegetables.
Fruits and vegetables are sources of vitamins, minerals, protein, fiber, and other nutrients that are needed by the body. If met with good nutritional intake, the body will get supplies enough energy to perform everyday activities.
Another way to maintain a healthy body is to avoid and prevent stress. Did you know that stress psychiatric conditions will affect the quality of the physical health of your body. So not only are disturbed mental health, but also your physical health.
How to prevent and avoid stress is quite easy. Suppose one of them is by refreshing the way to go on vacation, hobbies, hanging out with family or friends, reducing the quantity of work, yoga / meditation, and many other examples of relaxation of the mind.
Avoid smoking and Alcoholic Beverages
Well, for those who frequently consume alcohol and smoke, should henceforth stay away from alcoholic drinks and cigarettes for the two items are the two causes is not healthy your body.
Cigarette smoke that is inhaled and enter the lungs will make this organ is contaminated by the toxic substance called nicotine. If left alone, and do not stop smoking, toxic substances will continue to accumulate and accumulate to disrupt and even jeopardize the functioning lungs.
As a result appeared some diseases related to lungs like a lung disease is a very dangerous lung cancer. You do not want your lungs lung cancer is not it? Therefore, from now on try slowly to not smoke.
Alcoholic beverages also one of the causes of many chronic diseases including cancer. Cigarettes and alcohol can also inhibit to get pregnant, so it is true you have to avoid two of these things.
In addition to the 4 ways to maintain health at the top there are many alternative ways that you can use, all matters relating to health so we encourage you to consult a doctor, so that we can know what we should do. Such as: food like nutrition, sports matches. etc.
Drinking plenty of water and regularly can keep the immune system and can also be used as a skin treatment. But other than that of drinking water, especially drinking warm water can also provide some excellent benefits for the body. Drinking warm water is one that can be used to warm the body. Not only that Benefits of Drinking Water Warm even very beneficial for health.
Benefits of Drinking Water Warm The Very Helpful
Much is made of warm water, you can make coffee, milk, tea, and others. Of course all the ingredients are added to the warm water will also provide its own benefits according to what ingredients are added.
But, without any additional material or simply with warm water, can still give you the benefit that is extraordinary. Benefits of the warm water can also be felt when you drink warm water regularly.
Drinking warm water can provide benefits that are beneficial to health. The benefits of drinking warm water can be used to heal and also keeping from various diseases. Be it a disease with a high risk or a disease that can be found everyday.
The benefits of drinking warm water not only to warm cold when the rainy season or during the winter, but of course you can use to cure colds and coughs are usually often attack your body at all times. Another thing from a warm drink can also help you to lose weight in order to achieve the minimum weight.
In addition to the warm drinking water is beneficial to stimulate your bowel movements. When you drink in the morning can make your bowel movements more smoothly so as to make digestion more smoothly.
So warm water can also help you when you are affected by constipation. Benefits of the warm water is also considered very beneficial to cleanse the toxins in your body that makes you healthier. So by constantly consume warm water every morning can make you healthier.
You must already be familiar with papaya. Arguably, papaya is a tropical plant that grows in Indonesia. You can find papaya plants everywhere.
Papaya is a fruit and plants are versatile and can be eaten either cooked or raw. In addition, the plant is pulled, not only the fruit that can be eaten, but the leaves and roots can you consume.
During this papaya, good fruit, testicles and leaves may only be used as a food ingredient, whereas papaya also has many benefits as a drug to ward off several diseases.
Well, here are other benefits of papaya leaves is believed to cure some diseases. Among them:
The disease is a serious threat and very scary today. People with cancer growing in the world, including in Indonesia. Data WHO says cancer patients increases every year 6.25 million people. Furthermore, an estimated 9 million people will die of cancer within the next 10 years.
To avoid the danger of cancer, start a healthy lifestyle and eat vegetables, especially papaya. Because the leaves of papaya are made into tea drinks proved to be very effective for the prevention and treatment of cancer.
A study published in the February 2010 issue of the Journal of Ethnopharmacology say that papaya leaf tea can reduce inflammation and can activate the immune system against cancer cells, inhibits the growth of tumor cells, as well as modulate the anti-tumor effect.
Besides being able to prevent cancer, papaya leaf tea can prevent a variety of diseases including allergies.
The disease is arguably the typical diseases of modern man. Imagine, a solid rushing and irregular eating patterns, making us more susceptible to ulcers.
Thus, to prevent the invasion of ulcers, multiply the consumption of papaya leaves. Bitter leaf is according to a study published West Indian Medical Journal in September 2008, can reduce the severity of ulcers (peptic ulcers) and antioxidant effects.
Papaya leaf extract can lower the lipids being oxidized and increasing antioxidants in red blood cells.
Constipation or constipation? Eat papaya. The enzyme papain found in papaya leaves can help aid digestion and treat indigestion.
Not only that, papaya leaf tea can reduce abdominal pain which causes discomfort and appetite enhancer.
Free radicals, like smoke from a motor vehicle exhaust, dust, and so are the enemies of a healthy body and skin beauty. But still, you can combat that with papaya leaves.
A study showed that papaya leaves can reduce hydrogen peroxide which is a sign of oxidative damage.
In the study of Asian Pacific Journal of Tropical Biomedicine in June 2012 said that papaya leaf tea contains ascorbic acid which is one of the antioxidants.
Antioxidants are allegedly can counteract free radicals that can cause damage to the person’s body.
However, in addition to the benefits, there are also negative effects of papaya leaves. You need to know, for some people, papaya leaves can cause allergic reactions. So, if there are signs of allergy after eating papaya leaves, then discontinue use
In addition, if you are suffering from cancer or other serious illnesses, it is better to consult a doctor immediately to get further treatment of the diseases you.
Papaya leaf may only as an additional treatment are safe and natural for the prevention of cancer as well as free radicals.