Heart and Cardiovascular Health
Heart disease is the leading cause of death worldwide. In the United States, heart disease causes 40 percent of all deaths, many of which are preventable by combining a healthy diet with increased cardiovascular fitness. The most common type of heart disease is cornonary artery disease, or CAD. With CAD, a substance known as plaque cogs the blood vessels that supply the heart with fresh blood. Plaque is composed primarily of fat and cholesterol, which underscores the importance of eating a healthy diet. The degree to which vessels are blocked detemines the severity of CAD symptoms you experience. Partial blockage can cause mild to moderate chest pain during physical exertion, a conditon called angina. If a vessel becomes completely blocked, the heart tissue is no longer able to receive oxygenated blood and heart attack occurs.
5 medication-free strategies to help prevent heart disease
1. Don't smoke or use tobacco. Smoking or using tobacco is one of the most significant risk factors for developing heart disease. Chemicals in tobacco can damage your heart and blood vessels, leading to narrowing of the arteries. In additon the nicotine in cigarette smoke makes your heart work harder by narrowing your blood vessels and increasing your heart rate and blood pressure. Carbon monoxide in cigarette smoke replaces some of the oxygen in your blood. This increases your blood pressure by forcing your heart to work harder.
2. Exercise for 30 minutes on most days of the week. The intensity of your workouts should be at least 50 percent of your maximum exercise capacity. Higher intensities give greater benefits. You do not need to complete all 30 minutes at once. Periods of 10 to 15 minutes of exercise are sufficient as long as your daily total reaches 30 minutes.
3. Eat a heart healthy diet. Eat foods that are low in fat, cholesterol and salt. Fruits, vegetables, whole grains and low-fat dairy products can help protect your heart. Beans, other low-fat sources of protein and certain types of fish also can reduce your risk of heart disease.
4. Maintain a healthy weight. As you put on weight in adulthood, your weight gain is mostly fat rather than muscle.
5. Get regular health screenings. High blood pressure and high cholesterol can damage your heart and blood vessels. But without testing them, you probably won't know whether you have these conditons. Regular screening for blood pressure, cholesterol levels and diabetes can tell you what your numbers are and whether you need to take action.
The following are vitamins and minerals that may improve your heart health
Vitamin D - researches say a growing body of evidence have shown that people with low vitamin D levels were twice as likely to have a heart attack, stroke, or other heart-related event compared to those with higher levels of vitamin D.
Potassium - is an essential mineral, meaning the body must have it in order to function properly. One of the benefits of pottassium is its abiltiy to lower blood pressure, which can in turn help lower the risk of heart disease. According to a report in the March 15, 2011 issue of "Current Hypertension Reports," intakes of potassium in amounts of 4,700 mg per day can lower blood pressure and reduce the risk of heart attack and stroke by 8 percent to 15 percent. Potassium rich foods include, meats, fish, citrus juice, potatoes, lima beans, tomatoes and cantalupe.
Magnesium - is an essential mineral that has an effect on the heart. The National Institutes of Health reports that magnesium maintains blood pressure and proper heart rhythm by keeping the muscles functioning properly. Other reports suggest that magnesium helps prevent heart disease by preventing the accumulation of calcium in the arteries, improving fat metabolism and preventing deadly heart arythmias. Food sources of magnesium include nuts, beans, spinach, peanut butter, halibut, potatoes and avocados.
Omega- 3 Fatty Acids - are necessary for the body to remain healthy, but since the body cannot produce them, you must supplement your diet. One of the acids in omega-3s, DHA has been found to be particularily effective in reducing blood pressure.
Coenzyme Q 10 - is produced by the human body an is necessary for the basic functioning of cells. CoQ10 levels are reported to decrease with age and to be low in patients with some chronic diseases such as heart conditions, muscular dystrophies, Parkinson"s disease, cancer, diabetes, and HIV/AIDS. Some prescription drugs may also lower CoQ10. Research suggests that CoQ10 causes small decreases in blood pressure, may reduce angina (chest pain from clogged heart arteries) and the function of the heart may be improved after major heart surgeries such as coronary artery bypass or valve replacement.
These statements have not been evaluated by the Food and Drug Adminstration and these products are not meant to diagnose, treat, cure or prevent any disease.
It is best to confer with your health practioner before beginning any supplement therapy.
1. Don't smoke or use tobacco. Smoking or using tobacco is one of the most significant risk factors for developing heart disease. Chemicals in tobacco can damage your heart and blood vessels, leading to narrowing of the arteries. In additon the nicotine in cigarette smoke makes your heart work harder by narrowing your blood vessels and increasing your heart rate and blood pressure. Carbon monoxide in cigarette smoke replaces some of the oxygen in your blood. This increases your blood pressure by forcing your heart to work harder.
2. Exercise for 30 minutes on most days of the week. The intensity of your workouts should be at least 50 percent of your maximum exercise capacity. Higher intensities give greater benefits. You do not need to complete all 30 minutes at once. Periods of 10 to 15 minutes of exercise are sufficient as long as your daily total reaches 30 minutes.
3. Eat a heart healthy diet. Eat foods that are low in fat, cholesterol and salt. Fruits, vegetables, whole grains and low-fat dairy products can help protect your heart. Beans, other low-fat sources of protein and certain types of fish also can reduce your risk of heart disease.
4. Maintain a healthy weight. As you put on weight in adulthood, your weight gain is mostly fat rather than muscle.
5. Get regular health screenings. High blood pressure and high cholesterol can damage your heart and blood vessels. But without testing them, you probably won't know whether you have these conditons. Regular screening for blood pressure, cholesterol levels and diabetes can tell you what your numbers are and whether you need to take action.
The following are vitamins and minerals that may improve your heart health
Vitamin D - researches say a growing body of evidence have shown that people with low vitamin D levels were twice as likely to have a heart attack, stroke, or other heart-related event compared to those with higher levels of vitamin D.
Potassium - is an essential mineral, meaning the body must have it in order to function properly. One of the benefits of pottassium is its abiltiy to lower blood pressure, which can in turn help lower the risk of heart disease. According to a report in the March 15, 2011 issue of "Current Hypertension Reports," intakes of potassium in amounts of 4,700 mg per day can lower blood pressure and reduce the risk of heart attack and stroke by 8 percent to 15 percent. Potassium rich foods include, meats, fish, citrus juice, potatoes, lima beans, tomatoes and cantalupe.
Magnesium - is an essential mineral that has an effect on the heart. The National Institutes of Health reports that magnesium maintains blood pressure and proper heart rhythm by keeping the muscles functioning properly. Other reports suggest that magnesium helps prevent heart disease by preventing the accumulation of calcium in the arteries, improving fat metabolism and preventing deadly heart arythmias. Food sources of magnesium include nuts, beans, spinach, peanut butter, halibut, potatoes and avocados.
Omega- 3 Fatty Acids - are necessary for the body to remain healthy, but since the body cannot produce them, you must supplement your diet. One of the acids in omega-3s, DHA has been found to be particularily effective in reducing blood pressure.
Coenzyme Q 10 - is produced by the human body an is necessary for the basic functioning of cells. CoQ10 levels are reported to decrease with age and to be low in patients with some chronic diseases such as heart conditions, muscular dystrophies, Parkinson"s disease, cancer, diabetes, and HIV/AIDS. Some prescription drugs may also lower CoQ10. Research suggests that CoQ10 causes small decreases in blood pressure, may reduce angina (chest pain from clogged heart arteries) and the function of the heart may be improved after major heart surgeries such as coronary artery bypass or valve replacement.
These statements have not been evaluated by the Food and Drug Adminstration and these products are not meant to diagnose, treat, cure or prevent any disease.
It is best to confer with your health practioner before beginning any supplement therapy.