Aerobic Exercise and Heart Disease

It is without question that heart disease is the major cause of death in the United States of America and Canada. Even with this number of cases, people still ask what heart disease really is. And so do I.

What is Heart Disease? Put Simply, heart disease is a phrase that encapsulates a large number of diseases that affect the heart. Coronary heart disease (or heart attacks), cardiovascular disease, and hypertensive heart disease are just a few prime examples.

It is without a doubt that doing various aerobic exercises can reduce the risk of heart disease. However, there are still many people who are unfamiliar with aerobic exercise.

What is Aerobic Exercise? Simply stated, aerobic exercise is physical exercise that keeps muscles active and the heart beating faster. Examples include a brisk walk or jog.

This is different from an anaerobic exercise, which specializes in burst uses of energy. Sprinting is a fine example of anaerobic exercise. Lots of energy is used up over a very short space of time.

How do aerobic exercises help prevent heart disease? That s a very good question. Aerobic exercises reduce heart disease by reducing certain chemicals the body produces that finally result in a kind of heart disease. Aerobic exercises also keep your muscles big, bones strong, enhance reception of oxygen, and even release chemicals to improve the sense of feeling well (endorphins).

All of those factors help contribute to a strong, healthy, disease free heart.

What are a few aerobic exercises I can try? The kinds of exercises a person can try are unlimited. From running, jogging, and walking to swimming, jumping rope, and inline skating, the choices are endless.

Getting involved in a challenging sport is a fantastic way to get in shape. A recreational football or hockey team or perhaps basketball or softball teams, any of which is an aerobic exercise which should help stop heart disease. I myself played soccer on two recreational indoor teams

Overall, the correlation between heart disease and aerobic exercise is obvious: physical activity and exercise are leading things when reducing diseases of the heart. Perhaps some people have yet to figure out what any of this says. But rest assured, as times goes by more people will make the time to learn.

It is without question that heart disease is the major cause of death in the United States of America and Canada. Even with this being so common, people still ask what heart disease really is. And so do I.

What is Heart Disease? Quickly said, heart disease is a heading that encapsulates a large number of diseases that affect the heart. Coronary heart disease (or heart attacks), cardiovascular disease, and hypertensive heart disease are just a few prime examples.

It is definite that doing regular aerobic exercises can reduce the risk of heart disease. However, there are still many people who are unfamiliar with aerobic exercise.

What is Aerobic Exercise? Simply stated, aerobic exercise is a physical activity that keeps muscles active and the heart beating quicker. Examples include a fast walk or jog.

This is different from an anaerobic exercise, which concerns burst uses of energy. Sprinting is a fine example of anaerobic exercise. Lots of energy is used over a very short amount of time.

How do aerobic exercises help stop heart disease? That s a good question. Aerobic exercises reduce heart disease by reducing certain chemicals the body makes that finally result in a kind of heart disease. Aerobic exercises also keep your muscles strong, bones strong, enhance reception of oxygen, and also release chemicals to improve the sense of feeling well (endorphins).

All those factors help contribute to a strong, healthful, disease free heart.

What are a few aerobic exercises I can do? The variety of exercises a person can do are endless. From running, jogging, and walking to going for a swim, skipping, and inline skating, the choices are endless.

Getting involved in a competitive sport is a fantastic way to get in good shape. A recreational football or hockey team or perhaps basketball or softball leagues, any of which is an aerobic exercise that should help stop heart disease. I myself played soccer on two recreational indoor teams last year and i have never felt fitter all my life.

In all, the correlation between heart disease and aerobic exercise is obvious: physical activity and exercise are the main things when eliminating diseases of the heart. Maybe some people have still to work out what any of this says. But rest assured, as times goes forward more people will take the time to learn.

Courtesy: Stuart Miles

https://www.amazines.com/article_detail.cfm/705365?articleid=705365

How to Reduce Cholesterol with Diet and Exercise

Learning how to reduce cholesterol can be the difference between living a long and healthy life or suffering from a multitude of life threatening diseases that include coronary artery disease, heart disease, blood clots, and stroke. In fact if you are unfortunate enough to visit the doctor and receive a high cholesterol test result your doctor will tell you much the same thing and will recommend that you begin a diet and exercise program to help get it under control and back to normal.

The most important step when it comes to reducing cholesterol is diet. What you eat and how it is prepared has a big impact on blood cholesterol levels, and the thing that affects it the most is not what you may think. There was a time when a low cholesterol diet meant avoiding any food that had cholesterol in it. This made for a limited diet that many people just didn’t want to follow because all sources of food derived from animals has cholesterol in it.

Medical research now tells us that this isn’t necessarily true. Cholesterol found in food doesn’t easily find its way into the human circulatory system. The biggest factors that raise blood levels are in fact saturated fat and trans fat. By cutting these two forms of fat out of the daily diet we can reduce blood cholesterol significantly.

This is why the way we select and prepare our food is so important. By choosing lean and low fat foods we have won half the battle. But once we get our groceries home and start cooking many times we sabotage our efforts at the grocery store. Cooking, or frying, our foods in vegetable oils and margarine or butter high in saturated and trans fats loads up these low fat foods with more fat. Poultry and fish are two great choices in a low cholesterol diet, that is until we batter them and lower them into a pot of hot oil.

Learning to read labels becomes an important skill in the fight against high cholesterol. Not only are lean cuts of meat a good way to go but when it comes to dairy it is important to make the switch to low fat items. Whole milk needs to be replaced with one-percent or skim milk. Dairy has many nutrients we need so completely cutting it from the diet is not a good idea, but luckily the low fat versions are full of the same vitamins and minerals.

Exercise is another important part of reducing cholesterol. Joining a gym is not necessary, but some form of physical activity is. This can be as simple as going for a thirty minute walk every day or at least every other day. Exercise also has other health benefits that are hard to beat, all of which lead to a healthier you.

Diet and exercise are the first line of defense in the fight against high cholesterol. Because of the lifestyle the majority of people live these days health issues are going to continue to become and increasing problem in the coming years. A few simple changes with diet and exercise could go a long way towards changing this, particularly when we want to reduce cholesterol levels as a way to a more healthy life.

Courtesy: Andrew Bicknell

https://www.amazines.com/article_detail.cfm/756204?articleid=756204

Oats Are Good For Your Health

The humble oat made nutrition history in 1997 when the FDA allowed a label to be placed on oat products claiming an association between consumption of a diet high in oatmeal, oat bran, or oat flour and a reduced risk for coronary heart disease-the number one killer in the U.S. The overall conclusion from the FDA review was that oats could lower serum cholesterol levels, especially LDLs. The FDA stated that the main active ingredient that yielded this positive effect is the soluble fibre found in oats called “beta glucan.” The press jumped all over this news and oats, particularly oat bran, became the magic bullet against cholesterol. Subsequent research showed that the cholesterol-lowering effect of oat bran was less dramatic than originally thought and the oat bran story faded away.

However, new discoveries, combined with what’s been known about oats for years, have revealed that their health-promoting powers are truly impressive. Oats are low in calories and high in fibre and protein. They’re a rich source of magnesium, potassium, zinc, copper, manganese, selenium, thiamine, and pantothenic acid. They also contain phytonutrients such as polyphenols, phytoestrogens, lignins, protease inhibitors, and vitamin R. They’re an excellent source of tocotrienols and multiple tocopherols – important members of the vitamin E family.

The synergy of the nutrients in oats makes them an outstanding and formidable Superfood. The degree of protection against disease offered by oats and other whole grains is greater than that of any of their ingredients taken in isolation. In addition to their power to reduce disease and improve your health, oats are a flagship Superfood for practical reasons: they’re inexpensive, readily available, and incredibly easy to incorporate into your life. Oatmeal is on virtually every menu of every restaurant serving breakfast, and if you could only remember to eat a bowl of oats regularly, you’d be on the road to better health.

It’s the cholesterol-lowering power of oats that drew the most attention to this lowly grain. The specific fibre-beta glucan-in oats is the soluble fibre that seems to be responsible for this benefit. Study after study has shown that individuals with high cholesterol (above 220 mg/dl), consuming just 3 grams of soluble oat fibre per day-or roughly the amount in a bowl of oatmeal-can lower total cholesterol by 8 to 23 percent. Given that each percentage drop in serum cholesterol translates to a 2 percent decrease in the risk of developing heart disease. That’s a significant effect.

In addition to the power of oat fibre, researchers have been excited to learn more about the phytonutrients in grains and how they help to prevent disease. The germ and bran of oats contain a concentrated amount of phytonutrients, including caffeic acid and ferulic acid. Ferulic acid has been the focus of recent research (that shows promising evidence of its ability to prevent colon cancer in animals and other experimental models). Ferulic acid has been found to be a potent antioxidant that’s able to consume free radicals and protect against oxidative damage. It also seems to be able to inhibit the formation of certain cancer-promoting compounds.

An unusual feature of oats is that they have two “Super Cousins”: ground flaxseed and wheat germ. These “cousins” really belong in a very special category because they’re so nutrient dense. Both offer super benefits in very small amounts. If you add just 2 tablespoons of ground flaxseed and 2 tablespoons of wheat germ to your cereal each morning, you’ll have taken a step toward a healthier life.

Courtesy: JILL SABATO

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Eat fish to prevent heart disease

It should come as no surprise that much of the developed world suffers from heart disease because of diet and other lifestyle habits. In the United States heart disease remains the number one killer among adults and demonstrates similar statistics in many other modern countries. The surprise comes in knowing that the majority of heart disease is avoidable yet educated people continue to ignore the dangers and promote lifestyles conducive to cardiac damage.

History has shown and scientists have found that the Eskimos of Greenland suffered very little from coronary heart disease despite a diet very high in fat. The primary source of fat in their diet came from sea mammals, which contain high amounts of long-chain omega-3 fatty acids. Researchers have also found inflammation markers, such as C-reactive protein and others, were up to a third lower in people who ate at least 10 ounces of fish per week compared with those didn’t eat fish. The more fish the people ate, especially fish rich in omega-3 fatty acids such as salmon, mackerel, and tuna, the lower their level of markers of inflammation in the bloodstream.

Omega-3 fatty acids are polyunsaturated fatty acids found in certain fish tissues. Various scientific studies have now linked omega-3 fatty acids with a reduction in the risk of developing deadly diseases such as cancer, heart disease, and most recently Alzheimer’s.

There is no doubt that the omega-3 fatty acids are essential to health. They are fundamental molecules in the structure and activity of the membranes of all cells throughout the body. They also have highly specialized functions in neurological tissues, especially the brain and retina. Because of their role in cell membranes, omgega-3 fatty acids are essential for the formation of new tissue and are therefore important for development and growth.

The human brain is unique within the animal world in that it forms a greater proportion of body weight than in other species. It is also unique in its composition. Of the solid (non-water) matter in the brain 60% is fat, or lipid, and of that, polyunsaturates form the biggest component. We are now learning that diet can alter brain composition and brain function.

As well as the proven physical health benefits, omega-3s are now also demonstrating impressive results in the treatment of mental imbalance leading to anti-social behavior, learning difficulties, schizophrenia and depression. A fish-rich diet helps keep the mind sharp. Previous studies found that people who ate fish such as salmon and tuna that are rich in omega-3 fatty acids lowered their risk of Alzheimer’s disease and stroke.

Courtesy: Greg Cook

Fish Oil – For Your Health

FISH OIL SUPPLEMENT

Fish Oil contains EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Both EPA and DHA are known as essential omega-3 fatty acids because the body cannot make them on its own. Humans rely on strictly on their diet and/or nutritional supplements to meet their daily requirement of Omega-3 fatty acids. Fish oil provides one source of these important Omega-3 nutrients. Fish Oil supplements are derived from a variety of sources, including mackerel, herring, tuna, salmon, cod liver, halibut, whale blubber and seal blubber. Fish oils may benefit the skin, the brain, cardiovascular system….and lot more. Fish Oils offer high concentrations of polyunsaturated fats called omega-3-fatty acids which have myriad healing powers.

Many studies find some beneficial effect of omega-3 fatty acids, especially against heart attacks. Fish oil benefits happen as a result of the long chain omega 3 fatty acids EPA and DHA found in Fish Oil. These are not found in flax seed or other vegetable oils. Scientific evidence reveals a diet rich in long chain omega-3 fatty acids helps support healthy joint movement, a healthy immune system, a balanced mood and sense of well being, healthy kidneys, a healthy brain, strength and stamina and helps maintain cholesterol levels that are already within the normal range.

Health Benefits Of Fish Oil Scientists are constantly discovering new health benefits for Fish Oil. In addition to its more notable properties as heart-healing substances, there’s evidence that the fatty acids in Fish oil ease menstrual cramps and the pain and heavy bleeding of endometriosis. Omega-3s may even aid mental disorders such as schizophrenia. Preliminary findings in people with manic depression (bipolar disorder) link fish oil supplementation to fewer mood swings. The beneficial effects of omega 3 Fish Oil on coronary heart disease (CHD) have been researched for more than two decades. Omega 3 fish oil; has important metabolic effects, such as inhibiting platelet aggregation and lowering serum triglyceride levels, which could play a role in the prevention of CHD. Fish and Fish oil, rich sources of omega 3 fatty acid, have sparked extreme interest in both epidemiological studies, which recommend a beneficial result on coronary heart disease (CHD), and metabolic ward studies, which show a remarkable recovery in lipid profiles in hyperlipidemic patients.

The American Heart Association recommends healthy people eat omega 3 fatty acid from Fish Oil and plant sources to protect their hearts. Increasing omega 3 fatty acid intake through foods is preferable.

Intake of omega 3 fats, especially from Fish Oil, may decrease blood pressure and thin the blood. Omega 3 Fish oils are considered anti-inflammatory and helpful for arthritis, asthma, depression and bipolar disease. In some studies Omega 3 relieves both arthritis pain and inflammation. Fish Oil protect the heart by preventing blood clots or keeping other fats from injuring the arterial walls. They not only relax arteries but also help to decrease constriction of arteries and thickening of blood. There is now clear evidence that dietary supplementation of omega-3 fatty acid is essential for normal eye and brain development. Deficiency of omega-3 long-chain polyunsaturated fatty acids (LCPUFAs) in humans has been shown to produce subtle adverse effects on visual and neural function.

Uses Of Fish Oil Supplement
Extensive scientific research has concluded that Omega 3 fish oil uses include:
Omega 3 Fish Oil uses as an anti-inflammatory treatment for conditions such as Rheumatoid Arthritis, Menstrual Pain, Lupus, Immune Response, Hypertension, Diabetes & Cancer. Fish Oil may be helpful for various psychiatric conditions
Fish oil helps in Lowering LDL (bad) cholesterol levels in the body.
Fish Oil aids in stopping the buildup of fatty deposits (triglycerides) in the arteries.
Fish oil Increase the body’s HDL (good) cholesterol level. Fish oil reduces inflammation in the blood.
Fish Oil has also been used to treat conditions such as depression, eczema, IBD, macular degeneration and arthritis. Fish oil benefits the heart significantly, as well as the rest of the body.

Possible Side Effects
Consuming excessive amount of Fish Oil capsules can result in excessive bleeding, gastrointestinal distress, anemia, or strokes. Other possible adverse effects are very high doses of fish oils may cause your body to emit a slightly fishy odor.

Courtesy: NUTROVITA1 NUTROVITA1

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Components of a Diet to Lower Cholesterol

The first line of defense against rising cholesterol levels is a healthy diet. The National Cholesterol Education Program Adult Treatment Panel III report has targeted lowering LDL cholesterol as one of the most important aspect of heart disease prevention. This report recommends that in order to lower the risk of coronary heart disease that a therapeutic lifestyle change (TLC) must be undertaken. The components of this therapeutic lifestyle change include a diet to lower cholesterol that includes the following.

1. Saturated Fat and Cholesterol – Reducing saturated fat and cholesterol in the diet is the foundation of the TLC diet. The strongest nutritional influence on serum LDL cholesterol levels is saturated fats. There is also a dose response relationship between saturated fats and LDL cholesterol levels. For every 1% increase in calories from saturated fats as a percent of total energy, serum LDL cholesterol increases roughly 2%. On the other hand a 1% decrease in saturated fats will lower serum cholesterol by about 2%. Although a weight reduction of even a few pounds will reduce LDL levels, weight reduction achieved with a diet low in saturated fats and cholesterol will enhance and maintain LDL cholesterol reductions. Although dietary cholesterol does not have the equivalent impact of saturated fat on serum LDL cholesterol levels, high cholesterol intake will increase LDL cholesterol levels.

2. Monounsaturated Fat – Substituting monounsaturated fat for saturated fats at an intake level of up to 20% of total energy intake is recommended with a cholesterol lowering diet. Monounsaturated fats lower LDL cholesterol levels relative to saturated fats without decreasing HDL cholesterol or triglyceride levels. Plant oils and nuts are the best sources of monounsaturated fats.

3. Polyunsaturated Fats – When used instead of saturated fats, polyunsaturated fats such as linoleic acid reduce LDL cholesterol levels. Unfortunately they can also cause a decrease in HDL cholesterol when compared to the effects of monounsaturated fats. The recommended intake of polyunsaturated fats is about 10% of total energy intake. The best sources for this type of fat include liquid vegetable oils, semi-liquid margarine, and other margarines low in transfatty acids.

4. Total Fat – Saturated fats and transfatty acids increase LDL cholesterol levels, while serum levels of LDL cholesterol do not appear to be affected by total fat intake. For that reason the report suggests it is not essential to limit total fat intake as long as saturated fats are decreased to goal levels.

5. Carbohydrates – LDL cholesterol decreases when saturated fats are replaced with carbohydrates. But high consumption of carbohydrates, over 60% of total energy intakes, are shown to decrease HDL cholesterol and increase serum triglycerides. This response to carbohydrate intake can be decreased by increasing soluble fiber intake. In fact by increasing soluble fiber to 5 to 10 grams a day LDL cholesterol can be decreased about 5%.

6. Protein – Although dietary protein generally has little effect of serum LDL cholesterol levels, substituting plant-based proteins for animal proteins appears to lower LDL cholesterol. This may be caused by the lack of cholesterol and lower saturated fat content of plant based protein foods. Of course not all animal proteins are high in saturated fat and cholesterol. Fat-free and low-fat dairy products, egg whites, fish, skinless poultry, and lean cuts of beef and pork are low in saturated fat and cholesterol.

Using diet to lower cholesterol is the first step for anyone who has tested for high LDL cholesterol levels. By lowering serum cholesterol the risk of coronary heart disease is lessened, along with all the other health benefits of eating a more healthy diet.

Courtesy: Andrew Bicknell

https://www.amazines.com/article_detail.cfm/781621?articleid=781621

Vegetarian Diet And Heart Benefits

No matter what your reasons for eating a more vegetarian diet, there’s no denying the obvious health benefits that are derived from the elimination of red meat from your diet. On average, vegetarians have lower levels of the blood fats, cholesterol and triglycerides than meat eaters of similar age and social status have. High levels of blood fats are associated with an increased risk of heart disease. Lacto-ovo vegetarians, those who eat eggs and dairy products, which contain cholesterol-raising saturated fats and cholesterol, have higher cholesterol levels than do vegans, as those who abstain from all animal foods are called. But even among lacto-ovo vegetarians, cholesterol levels are generally lower than they are among meat eaters.

Researchers have found that older men who eat meat six or more times a week are twice as likely to die of heart disease as those who abstain from meat. Among middle-aged men, meat eaters were four times more likely to suffer a fatal heart attack, according to the study. As for women, who are partly protected by their hormones and generally develop heart disease later in life than men do, the risk of fatal heart disease has been found to be lower only among the older vegetarians. In a 1982 study of more than 10,000 vegetarians and meat eaters, British researchers found that the more meat consumed, the greater the risk of suffering a heart attack. Though eliminating meat from the diet is likely to reduce your consumption of heart-damaging fats and cholesterol, substituting large amounts of high-fat dairy products and cholesterol-rich eggs can negate the benefit. To glean the heart-saving benefits of vegetarianism, consumption of such foods as hard cheese, cream cheese, ice cream and eggs should be moderate. And the introduction of more vegetables, fruits and raw foods will definitely enhance the benefits of abstaining from eating meat.

Courtesy: Jill Smi

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