Tag Archives: cholesterol

Healthy Heart

The number of factors influence the incidence of heart disease. Ones you cannot change include your family history; your are at increased risk if there is heart disease in your family. Factors that can be reduced or eliminated include high blood cholesterol levels, high blood pressure, smoking, diabetes, and being overweight and physically inactive.

Common Risk Factors

Cholesterol
The lower your cholesterol level the more you reduce your risk of heart disease. If you already have heat disease or are at a high risk of developing it, you may already be taking something natural from or prescription medication from your doctor to modify you cholesterol levels. The benefits of these are significant and their effect is enhanced by a healthy diet

High Blood Pressure
If you have high blood pressure, this adds to the workload of your heart, causing it to enlarge. As you age, your arteries harden and become less elastic, and high blood pressure speeds up this process.

Diabetes type 1 and 2
People with diabetes are at risk of heart disease, stoke and peripheral vascular disease. If you have diabetes, you should follow a healthy lifestyle and use appropriate therapy.
Diana Moran’s Healthy Heart Recipe

Walnut and Banana Sunrise Smoothie
1 orange segmented
1 banana, peeled
150ml of soya/rice or skimmed
150g (5 oz) soya yogurt or natural yogurt
25g (1 oz) walnuts
3 teaspoons of natural honey

(For extra protein in this smoothie, or if you don’t have soya, you can add some natural vanilla whey protein – a natural product.
Place all ingredients in a blender and blend until smooth and frothy. Pour into two glasses.

Smoothies are great way to increase your intake of soya protein. Make the recipe with soya milk and soya yogurt to give you 10 g of soya protein.

Heart health helpers
One of the most remarkable dietary discoveries in recent years has bee the role fish can play in preventing heat disease. People, who eat fish and shellfish regularly, such as the Japanese and Greenland Inuit, have fewer heart attacks than non-fish-eaters. Oily fish is the richest source of the polyunsaturated fatty acids EPA and DHA omega-3 fatty acids.
Omega-3 fatty acids are acids play an important part in blood clotting mechanisms, making the blood less sticky and reducing the risk of thrombosis. They also reduce irregular and potentially fatal arrhythmias.

The Mediterranean-style diet is high is fruit and vegetables, which are rich in vitamins and minerals, essential fatty acids and antioxidants.
There are about 600 antioxidants and these include the ACE vitamins, (beta-carotene, which is converted to vitamin A in the body, vitamin C and vitamin E), minerals (selenium and zinc) and various other compounds that give fruit and vegetables their fabulous colours (flavonoids and phenols). Red wine and green tea is also known to be good sources of antioxidants.

Eat healthy – Avoid eating too much saturated fat and instead eat plenty of fish, poultry, fruit and vegetables, and maintain a healthy bodyweight.

Be more active – Half an hour every day is enough to make a difference and it is easy to build into your daily routine. Start off gently and gradually build up.

Be smoke-free – From the moment you stop smoking, your risk of a heart attach starts to fall and is halved within one year of giving up.

Reduce you alcohol intake – Binge drinking increases your risk of having a heart attack

Minimise stress– Find alternative ways you can relax and unwind, your local health food store will have relaxation CD’s, essential oil sprays and flower remedies that you can use to help with relaxation when needed.

How to combat aging

Researchers now agree that destructive molecules known as free-radicals are responsible for many of the age-related degenerative diseases conditions in the human body – for example, wrinkles, memory loss, arthritis, atherosclerosis (which causes heart disease) and cancer-causing mutation in cells. The good news is that you can limit the damage inflicted by free-radicals and therefore affect the rate at which you age by making changes to your diet and lifestyle to reduce the levels of free radicals in your bloodstream.

What are free radicals?
Free radicals are electrochemically unstable molecules, generated within our bodies by normal metabolic functions such breathing, digesting foods and fighting infections, as well as factors such as certain foods (for example, heated fats), overeating, smoking, stress, sunburn and pollution. In large quantities, free radicals can damage DNA, accelerate aging and contribute to a wide range of disorders.

Anti-ageing regenerative plan!
Arm yourself with antioxidants
Antioxidants are nutrients that seek our and neutralise the cell-damaging free radicals, blocking their path of destruction. In this way they help ward of cancer, heart disease, high blood pressure, stroke, alzeimers disease, cataracts and other age-related illnesses and conditions, hence their renown as anti-aging nutrients.

The key antioxidants are beta-cartotene (which the body converts to vitamin A), vitamins C and E and the minerals selenium and zinc. Manganese and copper, some B complex vitamins, certain enzymes and amino acids also have antioxidant properties. Many antioxidants work together, enhancing each other’s action, which is why a varies diet that includes different antioxidants is so important.

Anti-oxidant foods
In order to slow down the signs of aging you need to include plenty of antioxidant foods in your diet. Since nutrients can be destroyed in cooking, uncooked fresh fruit and vegetables are the best sources of antioxidants. Particularly good ones include: apples, avocadoes, bananas, all berries, brazil nuts, papaya, broccoli, carrots, cherries, citrus fruits, garlic, kiwifruit, peas, plums, prunes, red grapes, tomatoes, watermelon, and many more delicious fresh foods.

Feed up on Fiber
Dietary fiber is the part of the fruit, vegetables and whole grains that our bodies cannot digest but that is essential as it ensures a speedy passages of digested food through the bowel. Waste that builds up in the bowel not only causes constipation but also brings the risk of cancer and bowel disease like diverticulosis. Fiber also helps to lower bloody cholesterol levels and helps with weight control, and plays a role in steadying blood sugar, which is important for energy levels.
Fiber is particularly important as we get older as the digestive system functions less efficiently. Try to eat 20-35 g (about 1 oz) of fiber a day.
Good sources include wholegrain cereal foods, vegetables, chickpeas, beans and lentils, seeds and fruit. Make sure you drink plenty of water to help this indigestible nutrient through your digestive system.

Check your cholesterol
The body needs cholesterol to function, but too much of it in the bloodstream results in clogged and narrowed arteries, which can lead to heart disease. Blood cholesterol tends to rise with age, through high saturated fat diet and stress. Lowering your blood cholesterol levels is paramount for good health.