Prevent Heart Disease With a Heart Healthy Diet

If you are like most Americans, it is very likely that you are in desperate need of a heart healthy diet. Over the past several decades, the diet eaten by the average American has gotten progressively worse. Not surprisingly, as our diets have become less healthy, incident rates of heart disease have risen precipitously. The good news? There are plenty of steps that can be taken to implement a heart healthy diet and avoid heart disease.

Where to Start

Reforming one's eating habits is, admittedly, not an easy task. It is however, a task that is well worth the effort. In your transition to a heart healthy diet, the best place to start is with fats and cholesterol.

Nowadays, it is not uncommon for a single meal to contain well over half of the daily recommended intake of either of these nutritional components. Our focus on convenient foods that are ready right away has placed nutritional value at the bottom of our collective list of priorities when selecting food.

Of all of the changes that a person can make on their road to a heart healthy diet, limiting your intake of saturated and trans fats provides the largest benefit. Keeping these two dietary components in check helps to reduce your blood cholesterol and, in turn, lowers your risk of developing heart disease. When choosing foods based upon their fat content, be wary of butter, cream-based sauces, and hydrogenated margarine. As a rule, keeping your fat intake under 25% of your total daily calories can work wonders on keeping your heart healthy and strong.

Keeping it Going

While lowering your intake of saturated and trans fats is perhaps the most significant change a person can make in transitioning to a heart healthy diet, there are several other changes that can also make a big difference.

On your next trip to the grocery store, keep your eyes peeled for products that are made with whole grains. Not only are whole grains a great source of fiber, they also play a key role in regulating blood pressure. In short, these unrefined grains are a powerful ingredient in your heart healthy diet. Instead of grabbing a loaf of white bread, opt for the whole-grain bread instead. Another great way to integrate whole grains into your diet is via oatmeal. This tasty treat can be combined with berries for an even yummier snack.

Eat Your Vegetables (and Fruits too)

Remember mom's famous words? For children, they can be a source of disdain, or even terror. As an adult, however, it is important to understand that your mother was right - eating your vegetables IS an important part of staying healthy. For this reason, your heart healthy diet will never be complete if it does not include regular servings of fruits and vegetables.

Amanda Paul is the writer and content manager for BistroMD, one of the nation's industry leaders in home delivery of delicious meals designed for a lighter, healthier you.

In addition to content management, Amanda is also editor of the company's weekly newsletters and is the head of SEO marketing.

Amanda earned her B.A. in Communication from Florida Gulf Coast University in 2009, as well as a Minor in Journalism.

Original article

Causes of High Cholesterol

Over one hundred million Americans have high cholesterol. Derived from the Greek word "chole" for bile, this thick substance is produced in the liver and is very important to the good health and functioning of the human body. Cholesterol has numerous functions in the body and it is found in the outer layer of every human cell. Among its functions include the following; production of bile, aids in cell membrane growth and production of the hormones estrogen and testosterone. Cholesterol also helps to metabolize fat soluble vitamins in the body.

We are all focused on hearing about how dangerous cholesterol is but in fact it also serves a very vital purpose to the body. However there is both "good" and "bad" cholesterol and this is where it is important to know the difference. How we produce cholesterol: When we eat animal proteins we produce cholesterol. Fruits, vegetables and grains cannot produce cholesterol and they do not contain any. When meat, eggs and dairy products are consumed they enable the body to make cholesterol. It is a question of eating these foods in moderation as too much saturated fat can lead to elevated cholesterol levels which can be unhealthy and dangerous.

Types of cholesterol: Cholesterol can be one of three types; HDL, LDL or Triglycerides. Lipoproteins carry cholesterol throughout the bloodstream. LDL cholesterol is what is known as the "bad cholesterol". This is the cholesterol that is carried from the liver to the body's cells. If too much is carried into the body, you will develop excess cholesterol. Excess can lead to many health complications including arterial plaque and heart disease. The "good" cholesterol is known as HDL. It works in an opposite way to LDL because it actually carries the cholesterol away from the cells and back to the liver. The liver then will discard this cholesterol out of the body. HDL can help prevent heart disease. Most fat found in the body is in the form of triglycerides. They are made from the foods that we eat. Normal Cholesterol Levels: There are cholesterol guidelines of what is considered normal and what is considered high. Normal is less than 200mg/dL and high is anything 240mg/dL or higher.

What high cholesterol can do to your body: High cholesterol can have many deleterious effects on your body and your health. Heart disease is one of the main potential consequences. The arteries can become blocked which reduces blood and oxygen flow to the heart. You will also increase your risk of a heart attack or stroke. Symptoms of high cholesterol: If you haven't gone to see a doctor and get blood work yet you may notice various symptoms if you do have high cholesterol. These may include some of the following; pain in your legs when walking or exercising because the arteries have narrowed and yellow patches on your skin, particularly around the eye area. These patches are actually cholesterol deposits and are a tell tale symptom that you have high cholesterol levels.

Causes of High Cholesterol: There are several known reasons for developing high cholesterol. It should be noted however, that sometimes there is a genetic predisposition to high cholesterol levels. Poor nutrition: Eating large quantities of cholesterol laden foods such as meat and dairy can increase your cholesterol. Most dangerous are foods that are high in saturated fats. Red meat, sausage and sugary baked goods all have high saturated fat levels. Eat fresh whole foods in the form of lean proteins, fresh vegetables and whole grains and a little bit of fruit.

Obesity: Excess weight can also increase bad cholesterol levels. Try to maintain a weight that is appropriate for your height and gender. You can refer to a body mass index scale, also known as a "bmi". This chart will tell you the weight range you should be in. Smoking: Smoking of course is an extremely unhealthy habit to have. And it can raise your cholesterol levels as well. Speak to your medical provider who can help create a program for you to follow to quick this habit. Age: Cholesterol levels increase naturally with age. Usually at the age of 50, a man's cholesterol levels will taper off naturally. Women's cholesterol levels will naturally begin to rise after they have reached menopause. This does not take into account of course, for all of the various lifestyle and medical factors that can raise your cholesterol levels as well.

Lack of exercise: People who do not exercise will more likely have higher cholesterol than people who incorporate exercise into their lifestyle. Additionally sedentary people will tend to have lower amounts of the good cholesterol, HDL, as well. Part of a healthy lifestyle incorporates a regular exercise program. Find exercise that you enjoy doing and try to commit to exercising three to five times weekly for a minimum of 30 minutes. Medical Conditions: There are certain medical conditions that tend to create higher cholesterol in the body. These include diseases such as diabetes, kidney and liver disease.

Diagnosis: Under the care of your medical provider, a blood test is performed which will check LDL, HDL and blood triglyceride levels. Medication: There are various medications that your physician may prescribe for you if you suffer from high cholesterol. Statins: this drug lowers cholesterol by blocking liver enzymes that produce it. There are various side effects associated with statins and include headaches and constipation but not everyone will experience these effects. Niacin: Niacin will reduce both HDL and LDL levels and it is a B vitamin. Your doctor may prescribe a particular dosage for you. You may experience flushing and tingling side effects. Aspirin: Aspirin is a common medication doctor's recommend taking for high cholesterol levels. If you have high blood pressure along with high cholesterol your doctor may prescribe other drugs such as beta blockers or calcium channel blockers. Your doctor will know what exactly is appropriate for you depending on your blood work, age and health condition.

You can reduce your cholesterol levels in various ways. By looking at the various causes of high cholesterol you can begin to assess which areas of your life you may change to become a healthier person. Of course, always consult with your medical provider before undergoing any type of lifestyle, nutritional or exercise program, particularly if you are elderly or suffering from any disease or ailment.

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By Tina C. Loren

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The Potential Health Benefits of Cardiac Supplements

For people with high cholesterol, or at an increased risk of cardiovascular disease, there are a couple of concentrated nutritional supplements that may be helpful to aid in lowering cholesterol and prolonging the healthy life span.

The first is the unique and natural native product from China - red yeast rice. It has been used in customary medical systems from about 800 A.D. This rice is produced when white rice is fermented with (monascus purpureus) red yeast. It is said to be used first in China (more than 2800 years in the past) as food coloring agent and food preservative. The first assumed use of the recipe for making red yeast rice was in 1368-1644 - the Ming Dynasty. It was reported even at that time to boost blood circulation. There is careful production of the red yeast rice extract to prevent any citrinin presence, a by-product of the process of fermentation which is sometimes toxic. When CoQ10 is added, there appears to be further enhancement of the product to support the immune system as well as healthy cardiovascular functions.

Chinese cuisine has used red yeast rice as cardiac supplements for centuries - that is, to encourage blood circulation and reduce clotting. Asian countries use red yeast rice as a staple for diets, used in making rice wine, flavour agent, as well as to maintain the colour and flavour of meat and fish. The yeast rice develops inhibitors referred to as monacolins. These inhibitors (hydroxymethylglutaryl-CoA reductase (HMG-CoA reductase)) occur naturally. The healing properties of the red yeast rice positively affect the lipid reports of patients who are hypercholesterolemic.

The second concentrated nutrient that may be of benefit to your heart is omega-3 fatty acid. This appears to be helpful for people that are at risk of heart disease, or are currently experiencing the negative effects of heart disease. Omega-3 fatty acids appear to have an anti-arrhythmic effect, and have been shown in some research to reduce the risk of sudden death by about a half, and reduce the risk of cardiac death by a third. Modest doses are recommended because of the possible interaction with other supplements or medications a person may be taking, such as aspirin and other blood-thinning medications.

The primary side effects of red yeast rice appear to be primarily due to contaminants during production. Selecting a product from a reputable manufacturer is especially important for this supplement. The primary side effects of omega-3 fatty acids likely come from interactions with pharmaceuticals. It is important to let your physician and pharmacist know about what you are taking, so they can help you minimize any side-effects. Also, keep in mind that supplementation does not replace a healthy diet full of plant foods. Balance supplementation with a moderate diet.

REFERENCE

Ong HT, Cheah JS. Statin alternatives or just placebo: an objective review of omega-3, red yeast rice and garlic in cardiovascular therapeutics. Chin Med J (Engl). 2008 Aug 20;121(16):1588-94. PMID 18982874.

Tom Heston is the Editor of the Internet Medical Journal and developer of android medical apps.

Original article