Do you ever wonder how the Heart Smart Diet works to help you lower the risk of having heart disease? Especially high is the risk of heart disease in the United Kingdom and Ireland. Overweight and obesity are among the major contributing factors in heart problems. Heart Smart Diet works by helping you reduce your consumption of saturated fat and dietary cholesterol. These two are replaced with lots of fiber-rich foods that are famous for lowering LDL. These are whole grains, vegetables, fruits, beans, and cereals.
Also included in the Heart Smart Diet are heart-healthy monounsaturated and polyunsaturated fats from foods such as olives, fish, avocados and nuts. Equally important is the low amount of salt to help defend against the health high blood pressure. This diet ensures 50-65% of calories from carbohydrates, 20-25% of calories from protein, and less than 30% of calories from fat. Out of the fat content, saturated fat makes up less than 10%.
Here are four health-related reasons why you should start the Heart Smart Diet:
1. It is designed to lower the risk of contracting type 2 diabetes and heart disease with its carefully laid-meal plans.
2. Heart Smart aims to promote the person's heart health.
3. This diet is clearly low in saturated fats, cholesterol, and salt
4. The body's overall health benefits from this diet.
Here is a sample of the H-Smart Diet meal plan:
1. Breakfast makes the day with its banana cinnamon toast, served with 125ml of low-fat yoghurt, 1tbsp of raisins, and 1 chopped apple.
2. Lunch is enjoyed with its sumptuous pitta roasted beef with mango chutney and yoghurt, cucumber, mixed salads leaves, and 1 small granola bar of about 21g.
3. To complete the day, dinner consists of grilled fish with Lentil and rice, 75g of Steamed broccoli, and 1 apple.
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Article Source: http://EzineArticles.com/?expert=Harold_McDaniels
Thursday, June 11, 2009
Wednesday, June 10, 2009
Do You know - Dark Chocolate Protects Your Heart
According to researchers, at least half a week a slab of dark chocolate (70% to 85% cocoa content) has a protective effect against inflammation and heart disease.
The findings come from one of the largest epidemiological studies ever conducted in Europe. The study focused on the complex mechanism of inflammation. Chronic inflammation is a risk factor for the development of cardiovascular diseases (heart disease) ranging from myocardial infarction to stroke.
The study found that people having moderate amounts of dark chocolate regularly had significantly lower levels of C-reactive protein in their blood, which indicates that their inflammatory state was considerably reduced.
Those who ate dark chocolate regularly had a 17% average reduction in C-reactive protein - enough to decrease the risk of cardiovascular disease by one-third in women and one-fourth in men.
The findings apply to dark chocolate only. Milk chocolate does not have the same affect, since milk interference with the absorption of polyphenols.
Sources:
- Science Daily September 23, 2008
- The Journal of Nutrition October 2008, 138:1939-1845
The scientific name of the cocoa tree is' Theobroma Cacao ', which means' Food of the Gods'. Chocolate, providing it's a milk-free and low-sugar variety, contains a substance called theobromine, which the Converts body into serotonin and endorphins, the first having a calming effect, the second and Uplifting effect and boost the immune system contains the Cocoa chemical PEA (Phenylethylamine), which occurs naturally in the brain and is released at times of emotional excitement - it gives us the 'high' feeling. Caffeine and theobromine in chocolate increase alertness and sharpen the memory.
Theobromine is a suppressor vagus nerve, which is responsible for Coughing. Theobromine is three times more effective to cure persistent cough than codeine, a powerful chemical cough cure. Another study showed that blood vessels Dilate better when eating good quality chocolate, helping to improve the circulation.
A good quality chocolate milk should have no sugar content and be low. The cocoa content should be at least 70%. These top quality chocolates are usually marked'70% 'or' Intense 70% 'or'72%'.
Chocolate prevents cardiovascular disease
The chemicals known as flavanols, which are found in chocolate as well as in fruits and vegetables, can reverse smoking-related damage to blood vessels by boosting the levels of nitric oxide in the blood. This raises the possibility of a potential new treatment for cardiovascular disease. Those who drank cocoa containing as much as 185mgs of flavanols experienced significant increases in circulating nitric oxide and flow-mediated Dilation - a definite improvement in function. Moreover, the benefits disappeared when patients were given a drug that interference with nitric oxide signaling.
Improved Blood Vessel Response
Researchers compared the effect of flavanols on a dozen smokers participating in a double-blind study. Half were given a cocoa drink rich in flavanols, and the rest had a drink that tasted the same but had far fewer flavanols.
The study, however, was designed specifically to identify the active ingredients, so the cocoa drink used was specially processed to retain much higher levels of flavanols than are typically found in commercially-available cocoa drinks.
Smokers chosen to test cardiovascular benefits
Smokers were chosen for the study because their blood vessels tend to respond poorly to changes in blood flow, possibly related to impairments in how nitric oxide sends signals to the inner lining (the endothelium) of blood vessels, which is in turn a warning sign for cardiovascular disease. The study was not designed to find out whether flavonols could specifically protect smokers, but rather to investigate the effects of cardiovascular disease in general.
'Journal of the American College of Cardiology - October 4, 2005, 46 (7): 1276-1283'
http://www.healthychocolate.co.za
Yves
http://www.healthychocolate.co.za
Article Source: http://EzineArticles.com/?expert=Yves_Fourie
The findings come from one of the largest epidemiological studies ever conducted in Europe. The study focused on the complex mechanism of inflammation. Chronic inflammation is a risk factor for the development of cardiovascular diseases (heart disease) ranging from myocardial infarction to stroke.
The study found that people having moderate amounts of dark chocolate regularly had significantly lower levels of C-reactive protein in their blood, which indicates that their inflammatory state was considerably reduced.
Those who ate dark chocolate regularly had a 17% average reduction in C-reactive protein - enough to decrease the risk of cardiovascular disease by one-third in women and one-fourth in men.
The findings apply to dark chocolate only. Milk chocolate does not have the same affect, since milk interference with the absorption of polyphenols.
Sources:
- Science Daily September 23, 2008
- The Journal of Nutrition October 2008, 138:1939-1845
The scientific name of the cocoa tree is' Theobroma Cacao ', which means' Food of the Gods'. Chocolate, providing it's a milk-free and low-sugar variety, contains a substance called theobromine, which the Converts body into serotonin and endorphins, the first having a calming effect, the second and Uplifting effect and boost the immune system contains the Cocoa chemical PEA (Phenylethylamine), which occurs naturally in the brain and is released at times of emotional excitement - it gives us the 'high' feeling. Caffeine and theobromine in chocolate increase alertness and sharpen the memory.
Theobromine is a suppressor vagus nerve, which is responsible for Coughing. Theobromine is three times more effective to cure persistent cough than codeine, a powerful chemical cough cure. Another study showed that blood vessels Dilate better when eating good quality chocolate, helping to improve the circulation.
A good quality chocolate milk should have no sugar content and be low. The cocoa content should be at least 70%. These top quality chocolates are usually marked'70% 'or' Intense 70% 'or'72%'.
Chocolate prevents cardiovascular disease
The chemicals known as flavanols, which are found in chocolate as well as in fruits and vegetables, can reverse smoking-related damage to blood vessels by boosting the levels of nitric oxide in the blood. This raises the possibility of a potential new treatment for cardiovascular disease. Those who drank cocoa containing as much as 185mgs of flavanols experienced significant increases in circulating nitric oxide and flow-mediated Dilation - a definite improvement in function. Moreover, the benefits disappeared when patients were given a drug that interference with nitric oxide signaling.
Improved Blood Vessel Response
Researchers compared the effect of flavanols on a dozen smokers participating in a double-blind study. Half were given a cocoa drink rich in flavanols, and the rest had a drink that tasted the same but had far fewer flavanols.
The study, however, was designed specifically to identify the active ingredients, so the cocoa drink used was specially processed to retain much higher levels of flavanols than are typically found in commercially-available cocoa drinks.
Smokers chosen to test cardiovascular benefits
Smokers were chosen for the study because their blood vessels tend to respond poorly to changes in blood flow, possibly related to impairments in how nitric oxide sends signals to the inner lining (the endothelium) of blood vessels, which is in turn a warning sign for cardiovascular disease. The study was not designed to find out whether flavonols could specifically protect smokers, but rather to investigate the effects of cardiovascular disease in general.
'Journal of the American College of Cardiology - October 4, 2005, 46 (7): 1276-1283'
http://www.healthychocolate.co.za
Yves
http://www.healthychocolate.co.za
Article Source: http://EzineArticles.com/?expert=Yves_Fourie
Sunday, June 7, 2009
If You Are Inactive You Are Doubling Your Risk of Heart Disease
Most of us never give it much of a thought to one of the most important muscles in our body - our heart. It beats away in the background like some faithful servant, never complaining and always on the job.
But by the age of 40 almost 50 percent of men and more than 30 per cent of women will have heart disease and the sad part is they will not even know it. That is until it is too late when they end up in the emergency room with a heart or brain disaster.
Coronary heart disease is a major global health threat with more than 2.500 people in the U.S. dying from it each day and 7 million worldwide each year. It is no surprise that 'lack of exercise' is a major risk factor for heart disease. Currently 60 percent of the world's population does not get enough proper physical activity to benefit their health with women and older adults being at the very top of the list.
Our keenness not to move much has given us the label of the most inactive population that ever lived. We spend most of our day sitting in the car, at our work, back into the car then parked in front of the television or some other small screen for the evening. Is it any real surprise that we are so out of shape we develop pot belli in our 20's?
Our poor hearts struggle with our clogged arterial causing our blood pressure to zoom and leaving us gasping for air when we have to climb a flight of stairs. We continue to POKE things that resemble food, but contain no nutritional value whatsoever into our mouths causing our waistline to bulge putting further strain on our long suffering hearts.
The heart being a muscle responds to exercise like any other muscle. You can beef it up and keep it strong and healthy or you can let it get scrawny, weak and prone to disease. To help your heart you need to strengthen your whole body. Strong muscles help push blood around the body taking strain off the heart.
When muscles are firm and toned they squeeze or 'milk' the blood back to the heart every time you move. Flabby, weak muscles can not do this so the heart has to work much harder every minute of the day and night to keep you alive.
The only type of exercise to strengthen your heart and every other muscle in your body is strength training exercise. No other type of activity can even come close to the life giving benefits that this type of exercise performed properly can provide.
Long, slow, steady state, high repetition, low intensity activity has now been proven to make the heart / treatment system and weak smaller than what was previously believed. Downsizing the heart and lungs is not a healthy thing to do as it increases the risk of disease which is why strength training is the best type of exercise for a strong heart.
With added strength the heart can deliver life giving oxygen and nutrients to all cells and tissues with less beats. It does not need to pump as often as it becomes more efficient with less wasted effort. If you reduce your resting heart rate just 10 beats per minute you will save your heart from beating 14.000 times per day. This can extend its longevity and give you more active and productive years.
Take action today and start a proper strength training program. This will be your protective measure to steel your Defenses against this silent killer. If you leave things up to chance you will be doubling your risk of heart disease which is a little like playing Russian roulette with your life at stake. But you are lucky you now have the knowledge that can change these odds in your favor so you can live a long, healthy and active life.
Do you want to discover the secret to rejuvenating your body, Regaining lost vitality and improving the quality of your life? Download my free ebook "I've Found the Fountain of Youth - Let Me Show You Too!" Health Related Fitness
If you are looking to lose weight permanently go to Fitness Weight Loss for the solution and a free ebook.
Carolyn Hansen is a certified fitness expert and gym owner who coaches clients to look and feel younger. In her nearly 30 years of fitness and bodybuilding competition experience she has helped thousands of people start their journey towards being strong, fit and youthful at any age.
Article Source: http://EzineArticles.com/?expert=Carolyn_Hansen
But by the age of 40 almost 50 percent of men and more than 30 per cent of women will have heart disease and the sad part is they will not even know it. That is until it is too late when they end up in the emergency room with a heart or brain disaster.
Coronary heart disease is a major global health threat with more than 2.500 people in the U.S. dying from it each day and 7 million worldwide each year. It is no surprise that 'lack of exercise' is a major risk factor for heart disease. Currently 60 percent of the world's population does not get enough proper physical activity to benefit their health with women and older adults being at the very top of the list.
Our keenness not to move much has given us the label of the most inactive population that ever lived. We spend most of our day sitting in the car, at our work, back into the car then parked in front of the television or some other small screen for the evening. Is it any real surprise that we are so out of shape we develop pot belli in our 20's?
Our poor hearts struggle with our clogged arterial causing our blood pressure to zoom and leaving us gasping for air when we have to climb a flight of stairs. We continue to POKE things that resemble food, but contain no nutritional value whatsoever into our mouths causing our waistline to bulge putting further strain on our long suffering hearts.
The heart being a muscle responds to exercise like any other muscle. You can beef it up and keep it strong and healthy or you can let it get scrawny, weak and prone to disease. To help your heart you need to strengthen your whole body. Strong muscles help push blood around the body taking strain off the heart.
When muscles are firm and toned they squeeze or 'milk' the blood back to the heart every time you move. Flabby, weak muscles can not do this so the heart has to work much harder every minute of the day and night to keep you alive.
The only type of exercise to strengthen your heart and every other muscle in your body is strength training exercise. No other type of activity can even come close to the life giving benefits that this type of exercise performed properly can provide.
Long, slow, steady state, high repetition, low intensity activity has now been proven to make the heart / treatment system and weak smaller than what was previously believed. Downsizing the heart and lungs is not a healthy thing to do as it increases the risk of disease which is why strength training is the best type of exercise for a strong heart.
With added strength the heart can deliver life giving oxygen and nutrients to all cells and tissues with less beats. It does not need to pump as often as it becomes more efficient with less wasted effort. If you reduce your resting heart rate just 10 beats per minute you will save your heart from beating 14.000 times per day. This can extend its longevity and give you more active and productive years.
Take action today and start a proper strength training program. This will be your protective measure to steel your Defenses against this silent killer. If you leave things up to chance you will be doubling your risk of heart disease which is a little like playing Russian roulette with your life at stake. But you are lucky you now have the knowledge that can change these odds in your favor so you can live a long, healthy and active life.
Do you want to discover the secret to rejuvenating your body, Regaining lost vitality and improving the quality of your life? Download my free ebook "I've Found the Fountain of Youth - Let Me Show You Too!" Health Related Fitness
If you are looking to lose weight permanently go to Fitness Weight Loss for the solution and a free ebook.
Carolyn Hansen is a certified fitness expert and gym owner who coaches clients to look and feel younger. In her nearly 30 years of fitness and bodybuilding competition experience she has helped thousands of people start their journey towards being strong, fit and youthful at any age.
Article Source: http://EzineArticles.com/?expert=Carolyn_Hansen
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