Heart Health: Everything You Need to Know

There are so many factors that contribute to heart health-even more than often advertised. Yes, we know of the usual genetics and overall health, but there are a great many things that you can do to improve your heart health-things that may even override those factors which you cannot control-heredity, environmental factors, etc.

First, let us look at those factors which are beyond our control. You cannot very well control your family's medical history, or your genes. If you have a family history of heart disease, you are automatically on a course to develop the disease yourself. However, much of the reason that multiple generations in a family have a particular condition is that the family chooses lifestyle habits that make them more prone to a certain disease. These lifestyle habits are learned by the kids in the family, who in turn teach their kids, and the pattern continues. So while you cannot control your family's lifestyle choices or medical history, you can choose to life more healthily today than your parents did in the past. You can choose to reverse those bad eating habits and lifestyle habits of your youth, and live better today.

Your gender is another thing that cannot truly be changed. We all know that certain operations can alter the appearance of a person, and seem to alter their gender, but the chromosomes and DNA which either makes you a man or a woman will never suddenly reverse. Men have been shown to have higher incidences of heart attack than women, and they also have the heart attacks earlier in life than do women. Therefore, men must especially watch their heart health, even earlier in life, to ensure a long, healthy life. Women, on the other hand, while they have heart attacks less frequently than men, and later on in life than men, have a higher chance of dying from those heart attacks, especially after menopause. So it is also equally important for women to carefully watch their heart health and choose healthy lifestyle choices.

Heredity is the last factor that is unchangeable. Like it or not, we cannot change from African descent to French, or from Norwegian descent to Mexican. Certain nationalities have sometimes shown a predilection for certain conditions and diseases. For example, those of Asian or Caucasian descent have a lower chance of developing heart disease as opposed to people of Mexican, Polynesian, and Native American descent. African Americans have an increased risk of high blood pressure when compared to Caucasian Americans, and thus have a higher chance of developing heart disease. This factor, heredity, cannot be changed, but at the same time, it may be the lifestyle of those nationalities which increases their risk of disease. An excellent example of this is the Japanese, who typically have lower blood pressure and chances of heart disease than Americans. This is usually accredited to their high intake of sea vegetables, which are among the healthiest foods available.

Now that you know the unchangeable factors of heart disease in your life, it is important to focus on what you can do to prevent or treat heart disease.

Heart failure is the final result of heart disease, but there are many signs and conditions that will show themselves before heart failure occurs. Among these are high blood pressure, or hypertension; obesity; high cholesterol levels; and diabetes. These symptoms, or conditions, are now being grouped together and called "Syndrome X". Syndrome X is being exploited as an incurable, unpreventable disease that Americans develop, and which requires drugs to heal. That simply isn't the case, though. All of those conditions are preludes to heart disease, and through healthy lifestyle and eating habits are very preventable and treatable.

Most likely, the first thing you will need to do is to lose weight. Almost 90 million American adults are considered obese, which is having a BMI of 30 or higher. That doesn't include the millions of American adults who are overweight, or those who have a BMI of 25 or higher, which is estimated at 30% of the population. Seventeen percent of adolescents are considered overweight as well. So out of the approximately 300 million Americans currently residing in the United States, 180 million of them are either overweight or obese. This figure is well over half of all Americans. With this enormous number of Americans overweight, or extremely overweight, not only are diseases on the rise, but the lifestyle of Americans in changing drastically as well. On a whole, we are becoming more sedentary, less active, and yet eat more than necessary. The growing number of office or internet based jobs are supporting the sedentary lifestyle of Americans, and in a country that hardly ever stops, fast food, high in calories and deficient in nutrients, is supporting the obesity rate as well.

A change needs to occur in order to promote longevity in the lives of Americans. The old mantra, eat less, exercise more, can be very unappealing, but can literally save your life, by helping you to shed those extra pounds, strengthen your heart and lungs, and improve blood circulation. The fact is, though, that you cannot simply "eat less", you must eat better. That means less fatty, "junk" foods, and more whole grains, vegetables, lean meats and fruit. Do you ever wonder why this is important, though? If it provides your body with energy, why would it matter what it is made of, right? The truth is that there are many different components to nutrition, and everything you eat should be for a purpose.

The foods you eat should promote alkalinity. A byproduct of every single function in cells and of cells is acid. Acid, though, will harm your cells if left in the body. To counteract this, it is important to eat lots of alkaline foods, as alkalinity is the opposite of acidity. As you put more alkaline foods into your body, the alkalinity will counteract the acidity and cause a balance in your body. If you put acidic foods into your body, such as coffee, soda, fried foods, etc, then the acid will only build up and cause sickness. As a natural preventative to acid destroying cells, the body builds special fat cells which hold the acid away from other cells and organs, thus protecting your body. However, when your body protects you in this way, it is increasing the number of fat cells, which promotes weight gain. Eating lots of green, chlorophyll-heavy foods is an effective tool against fighting acidity in the body.

The foods you eat should promote muscle gain. It is important to eat lean, low fat meats in order to give your body the amino acids it needs to build muscle. That's not to say that if you are not concerned with having big muscles you should avoid meat. Having muscle in the body is beneficial not only with movement and strength within the body, but also with fat burning, as having more muscle will result in a higher metabolic rate. Having more muscle promotes a leaner look, while keeping you strong and fit.

The foods you eat should promote cellular activity. Cells, as the foundation upon which your body is made, need to be healthy in order to complete the various necessary tasks to keep your body functioning and healthy. Cells do everything for your body, including receiving nutrition, helping to excrete waste, participating in enzymatic reactions. If you think your organs do much for you, just remember that your organs are made of cells, and thus, it is really your cells working together that allows your body to function properly.

In addition to adopting more healthy eating habits, it is important to incorporate exercise into your daily routine. Note, daily, not weekly. You should be getting about thirty minutes of exercise every day in some form, whether it be strength training, cardio exercise, or aerobics. You should be rotating the type of exercise you do every day. For example, you might do aerobics and strength training with your arms on one day, cardio and stretching the next, and aerobics with leg strength training the next. Keep rotating so as to get three or four days of aerobics a week as well as strength training with every part of your body at least once a week.

We do not only strength training, but also aerobics, cardio, and stretching for a reason. If you only did strength training, day after day, sure, you may have great muscles and a high metabolism, but you will also have very weak lungs and a weak heart, which in the end will not benefit you much at all. For that reason, we incorporate many difference exercise techniques into the routine, to keep your body's overall health at an optimum. Exercise benefits your overall body in numerous ways, not only building your stamina and endurance, but helping to lower your cholesterol, fight diabetes and high blood pressure, and reduce overall body weight.

Diet and exercise are two factors that need to be carefully watched when heart health is a concern. Today, however, much of America's food, even fresh food, is almost nutritionally empty. It is for this reason that many people are deficient in necessary vitamins and minerals. In fact, a great majority of Americans are nutritionally deficient. You may want to consider using supplements to keep your body healthy. Vitamins that you would normally be getting through your food that are great for heart health include vitamin E, C, and B. Studies have shown that those who supplement with vitamin E show a 40% decrease in chance of developing heart disease. This is due not only to the fact that vitamin E is an antioxidant, but it also keeps blood cells from "sticking" to each other and clogging arteries, and also prevents artery damage. It is important to remember that vitamin E is a fat-soluble vitamin, and therefore depends on fat to be absorbed. This isn't to say that you should eat a hamburger with your vitamin E supplement, but taking the supplement when eating a meal that uses olive oil or another "healthy fat" is beneficial. Vitamin C is also an antioxidant that works with Vitamin E and keeps blood vessels healthy. It also raises HDL cholesterol and lowers LDL cholesterol. Vitamin B is another vitamin which helps to control cholesterol levels in the body.

While vitamins are essential to health, the truth is that minerals are even more needed by the body. Not only can vitamins not be used without the aid of minerals, but minerals by themselves work wonders in the body. Undoubtedly the most important mineral for heart health is magnesium, which is actually known as the heart mineral. Magnesium helps to prevent heart disease by preventing diabetes, improving cholesterol, and preventing heart attacks. Magnesium helps to prevent hypertension by relaxing the smooth muscle surrounding the blood vessel walls, keeping arteries open, and magnesium works with potassium to lower blood pressure as well. Magnesium helps to prevent blood clots, and lower the risk of stroke. A lack of magnesium can result in heart arrhythmias. Magnesium also helps to improve heart health by relieving overall stress in the body. All in all, magnesium is a great mineral for heart health, and is, in fact, the most important mineral in preventing cardiovascular disease.

Selenium is also an important mineral for heart health, as it acts as an antioxidant in the body. Selenium, in addition, is a component of an enzyme which helps to protect arterial walls. Potassium, Magnesium, and Calcium work together as electrolytes to regulate blood pressure and keep your blood healthy.

When looking to improve your heart health, what is not put in your body is just as important as what is put in your body. Smoking is something that many people engage in, and yet is quite probably the most harmful thing you could do to your body. Smoking decreases oxygen in the blood, restricting oxygenation to body tissues, which will, in time, kill those tissues. Let's not forget that tissues compose muscles, and the heart is a muscle, so by smoking you are slowly killing your heart muscle. It is vital that if you do smoke, you stop today, in order to improve your health and start reversing the effects of smoking.

All of these things-heredity, gender, lifestyle, diet, supplementation- affect your chances of developing heart disease. In order to prevent cardiovascular disease and improve your heart health, it is important to take charge, to do research and know what your body needs for optimum health, and then do act upon that knowledge to better your heart health today.

Tips on Improving Heart Health

The heart is the hardest working muscle in the human body and every day it pumps about 2,000 gallons of blood. It never stops and is always working. Such a diligent muscle needs to be in the best condition it can be, and with a few changes in lifestyle, you and your heart can be feeling much better. Heart disease is one of the major killers of men and women in America, but most of the causes of heart attacks are preventable and are largely due to poor lifestyle and diet choices.

A build up of cholesterol and fat in the arteries is the main cause of heart disease and failure. This build up is known as plaque. Once built up to a certain level, the plaque can break open, causing blood clots to form. This can cause a complete blockage in the artery and stop oxygen rich blood from reaching the heart, resulting in heart failure.

Diet

Because the major cause of heart disease is the build up of cholesterol and fat in the arteries, this should be an indication that heart health and diet are directly related. Research has shown that a diet rich in olive oil, Omega-3, garlic, whole grains and fresh vegetable will significantly reduce heart complications. In fact it has been proven that people who consume a Mediterranean diet are at far less risk from heart disease.

Over-processed foods are a major dietary concern. When food is over-processed it looses the majority of the essential nutrients. Processed grains found in white bread, and the sugars present in soda and the sodium in fast food greatly increase the risk of heart complications. Not only is unprocessed food better for your heart, it tastes better as well.

Physical Activity

The heart is a muscle and like all muscles it needs to be exercised. When the heart is strengthened it will become more efficient at distributing the flow of blood around the body. The best exercise you can do for your heart is aerobic. This can include swimming, bicycling and walking.

If you are new to exercising, it is important that you take things gradually. The recommended daily amount of exercise is 20-30 minutes, 3-4 times per week. But do not feel that you need to do this amount straight away; the most important thing with exercise is consistency. Do what you can, but keep at it. Over time you will be able to go longer and do more.

Smoking

If you smoke, your chances of heart disease are greatly increased. Smoking increases the chances of your arteries becoming clogged because the smoke damages the cells that line the blood vessels and heart. A year after you quit smoking, your chances of heart disease are cut in half and 15 years after stopping smoking, you are at the same risk as a non-smoker. If you want to quit, your heart health care provider can offer support and recommend programs that will improve your chances of success.

Healthy meals on a budget

If you are looking for healthy and delicious recipes but don’t have a huge deal of money to spend then don’t despair, it is perfectly possible to make tasty and nutritious meals without spending a fortune on lots of expensive ingredients.



The key is to make sure that you always have the staple ingredients and seasonings in to form the basis of lots of different dishes. If you have the basics in stock, you will need to spend very little in order to create delicious and appetising meals.


A key ingredient that you should always have in the cupboard is pasta. Pasta is cheap and filling and can form the basis of a number of different dishes. Whether fusilli, spaghetti or linguine, make sure you have a good supply in at all times to make dishes such as pasta bakes, Spaghetti Bolognese, pasta salads and lots more.

The same is true of rice; it’s cheap and filling and can make lots of different tasty meals. Rice dishes you can create include risottos, paellas, chilli dishes and cold rice salads. Experiment with rice and your favourite meat, fish or veggie protein to find your favourite dishes.

Potatoes make another great staple ingredient, and can be used to make home-cooked chips, potato wedges, jacket potatoes, toppings for cottage or shepherd’s pies, roast potatoes, mash... the list goes on! Make sure you always have a potato or two in and you should never be stuck for food ideas.

As with potatoes and pasta, bread can form the basis of lots of light meals and snacks. From garlic bread pizzas to cheap and nutritious beans on toast, bread needn’t just be for healthy sandwiches. It can even be used to create delicious desserts when past its best, including bread and butter puddings and fruit crumbles.

Great healthy eating tips

Whether you’re looking to lose weight or simply want to feel better by filling your body with the right nutrients, healthy eating can seem like a minefield.



There’s so much advice and choice out there these days that it can be daunting embarking on a new healthy eating plan. Which advice should you listen to? Who’s talking sense? Will this mean a diet of chickpeas and seaweed smoothies for the rest of your life?!


Well, the good news is that healthy eating can actually be pretty simple. You don’t need to undergo a massive overhaul to your entire diet to start feeling the benefits of eating healthily; you can start making small changes to your diet right now!

The good old sandwich is one of the most popular foods around. Whether we make our own or grab one from the local service station, café or supermarket, it’s the perfect, versatile food on-the-go. And it’s really not tricky to choose healthy sandwiches these days.

If you’re a fan of fried bacon or egg sarnies in the morning for example (and who isn’t from time to time) then try swapping the white bread for wholemeal bread and the oil for a low calorie cooking spray. By doing this you will instantly be cutting down on the sugars and fat, as well as choosing a bread that will keep your energy levels up for longer and leave you feeling more satisfied, without giving up one of life’s little pleasures!

For those of us who grab sandwiches on the go, avoid mayonnaise-rich options and instead plump for something with lots of salad in the filling. As fillings go, chicken and prawn (without the mayonnaise) make healthier choices than cheese or sausage.

Making small changes to your diet in this way will soon see you eating much healthier, without giving up all of the things you love or becoming a food bore!