8 tips to help a healthy heart

Exercise routine and a healthy diet plays a very important role in maintaining cardiovascular health. Yet there is a certain number of factors that you can not control as congenital heart disease, but there are factors that you can and should be controlled as soon as possible. Here are 8 tips can help you get a healthy heart.

 Cutting red meat

Red meat but very beneficial for providing identity and amount of protein you need but you should limit eating red meat at two to three times a week, and eat only lean meat only.

For the rest, be absorbed protein from other sources such as fish, poultry, beans and low-fat dairy products.

Eat more dark vegetables

A diet rich in fruits and vegetables is the best way to protect you from all kinds of diseases. When buying vegetables, choose those most intense because they are very rich in antioxidants which play an important role in preventing cancer.

Controlling insulin levels

One of the best ways to help prevent high insulin levels increase dramatically as remove foods made from white grains from your diet. You should choose natural foods and as little as possible as processed potatoes, dry oats, brown rice, and the price matches the circuit instead of white bread, noodles and dry cereal.

Self cooking

Instead of regularly eat out or buy prepared food, cook yourself at home to be able to control the things you put into your body.

Eat more foods rich in soluble fiber

You should increase the intake of foods rich in soluble fiber because it is good for cardiovascular health. Legumes, oat bran, oatmeal and barley are good sources of soluble fiber is extremely great.



Reduce eating cheese

If you want to reduce your risk of heart disease, reject totally cheese out of your diet or eat only low-fat cheese. Although cheese is a source of protein and calcium is great but you can fully absorb them from other sources friendliness cardiovascular health.

 Drinking alcohol in moderation

But not necessarily completely eliminate alcohol from the diet, but if you want prevent heart disease, you should only drink them in moderation. Moderate here is a glass a day for women and two drinks a day for men.

You should also pay attention to the absorption of too much caffeine because caffeine can also adversely affect the heart.

Perform high-intensity exercise

Sports practiced role is extremely important in preventing heart disease and maintain a healthy heart. You will gain the most benefit from the high-intensity exercise short time such as sprinting.

A good way to determine the risk of heart disease you are performing a high-intensity exercise, slow down and see how long it takes your heart to return to normal. The longer this interval, the higher your risk.

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4 effects of yoga on heart

Yoga is a great way to maintain the balance of the body, but the new study suggests that regular yoga practice can bring you more on other health benefits. Here are 4 ways that yoga can help your cardiovascular health.

Yoga helps relieve stress

When you encounter a stressful situation, your brain will secrete adrenaline to help you either fight or run away from a threat. This makes your heart beat faster and blood pressure rises. But this response can help you protect yourself when faced with a threat, to live in constant stress can wreak havoc on your cardiovascular system. According to Society of Cardiology and Stroke, the most susceptible to stress are at risk for heart disease than those who calmer.

Yoga can help by calming response to your stress. Experts said Yago can prevent and treat some diseases, including heart disease, by improving the imbalances related to stress in the nervous system.



Yoga helps reduce inflammation

Inflammation is the body's way of reacting to trauma and harmful situations, including stress. But inflammation also is the nature of most diseases, including heart disease.

Learning to relax by yoga may help reduce inflammation related to stress. A recent study showed that when women do yoga regularly exposed to a stress factor, they are less inflamed than the beginner set.

Yoga can reduce blood pressure

According to the Heart Association and stroke, high blood pressure, long-term can weaken the heart and affects the arteries, leading to plaque formation and narrowing or blocked arteries. This is the leading cause of heart attack and stroke.

But unhealthy eating and lack of exercise are the main risk factors, but stress has also been linked to high blood pressure. Yoga as a treatment for high blood pressure because it effectively has the ability to soothe stress reactions with the body.

Advanced Yoga physical activity

According to Society of Cardiology and Stroke, the passive risk of heart disease is double the regular exercise. Yoga improves strength and toughness, which is important for heart health.

Research shows that people who practice yoga are also capable of maintaining an exercise routine better. A study in 2012 signed up for the passive participation in a yoga class twice / week for 10 weeks. The researchers found that participation in yoga classes will help significantly increase the ability of people to participate in research will continue to engage in physical activity later in life.

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Steam helps prevent heart disease in men

The Finnish sauna is considered "the drug of the poor" and now researchers have demonstrated that the steam really very beneficial for health.

Scientists have discovered that the dry heat of the sauna is not only made to sweat but can extend life, reduce the risk of heart disease in middle-aged men up to 63%.

The Finnish sauna has started thousands of years ago. The first was digging holes in the ground and fill them with hot stones, then sprinkled water over them to create steam. It is said that each room has a steam sauna with a particular individual characteristics.



The study was conducted on 2,315 men from 42 to 60 years old from Eastern Finland and followed them for more than 21 years.

They have recorded 190 cases of sudden cardiac death, 281 cases of death due to coronary artery disease, 407 deaths from heart disease and 929 deaths from any cause.

However the regular saunas seem to be protected from heart problems.

Research shows that the risk of sudden cardiac death in 22% lower than those gassed 2-3 and 63% in those who gassed 4-7 times per week.

Similar results were also found for coronary artery disease, with the steam went 2-3 down 23% risk of death was reduced by 48% and 4-7.

The rate of death from heart disease decreased by 27% when they went 2-3 and steam saunas 50% when 4-7 times per week.

the steam under 11 minutes each time, the possibility of sudden cardiac death by the steam from 11-19 minutes less than 7% in the risk of the steam more than 19 minutes down 52%.

Previous studies have shown that steam can reduce blood pressure and stress hormones your help diabetes disease of the lung, and even against the common cold and certification anorexia.

Some athletes use steam to enhance their endurance by increasing the volume of oxygen, the number of erythrocytes and plasma volume. And the cold water plunge pool after the sauna can enhance the body's antioxidant and boost the immune system.

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Health Benefits of Grape Seed

Phil Lampert, renowned food expert in the US, said: "The composition of grape seed useful is proanthocyanidin".

The study was conducted from 1950 showed that grape seeds have a wide range of health benefits, most notably as an antioxidant free radical reducing agent cum powerful, as well as the ability to reduce high blood pressure and cholesterol. As an antioxidant, proanthocyanidin proven 20 times more effective than vitamin C and 50 times more than vitamin E.

Proanthocyanidin also benefits the vascular system because they strengthen the walls of blood vessels. This helps reduce the risk of broken capillaries which can make us vulnerable to excessive bruising. Improving the integrity of blood vessels and helps to effectively pump blood vessels and relieve reflux, varicose veins and aneurysm

Also, according to experts, due to its anti-inflammatory, proanthocyanidin may be used to treat asthma, arthritis, injuries and swelling, and can reduce the severity of allergies.

Lampert Expert advice: eat grapes with seeds, or buy grape juice or grape seed oil 100% pure.

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Effects of smoking to the cardiovascular system

While cardiovascular disease affecting young people is a fact, the doctors said that the cause is constantly smoking habits. And if you think that women are not threatened by the disease, think again because the majority of patients are young women. Work stress coupled with a sedentary lifestyle that women are losing their biological protection with heart disease.

The cardiologist said that nearly 12% of women of working age in the city of Pune (India) will be affected by heart disease at a young age in 2020, this figure one decade ago was 2.5%

Dr. Ajay Kale's Lokmanya Hospital Chinchwad (India) said that of the 500 patients (10% female) are being treated for heart disease in 2013, 50% of patients who smoke. Some young women start smoking to lose weight, because they believe that nicotine affects the appetite that we do not feel hungry, eat less and thus reduce weight.

By Rekha Aditya Birla Hospital Dubey, then 30% of the patients were taken to hospital for heart disease are smoking. Manoj Kadam - a regular smokers - are examples of young people working in an IT company. With busy schedules, sleeping and eating less often, Manoj was myocardial infarction at a young age unexpected

The study shows that pressure, curiosity is the most common reason for a person starts smoking. Most smokers said that they smoke regularly to relieve stress. However, a lot of them end up in a special care unit of the hospital for cardiovascular disease. The doctor also said that five years ago, the case is not known. But the number of young people admitted to hospital for cardiovascular disease and increasing smoking is the main risk factor. In the past few years, the hospitalization related to heart under age 40 increased by about 30-40% of which are heavy smokers.

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Top 10 Healthy Foods for Preventing Heart Disease

The food you eat can affect your risk for heart disease, one of the top killers of American women and men, according to Womenshealth.gov. Heart disease can occur when plaque builds up in the arteries, causing them to narrow and restrict blood flow to your heart. Reading nutrition labels can help you select products low in saturated and trans fats, sodium, sugar, additives and cholesterol. Each food group contains many nutrient-rich choices, so you do not have to sacrifice flavor and variety to benefit from the best heart healthy foods.

Fish

Pan fried trout with potatoes Photo Credit vikif/iStock/Getty Images

The American Heart Association recommends eating at least two 3.5-ounce servings of fatty fish per week. Good choices include salmon, mackerel, trout, sardines, herring and albacore tuna. They are high in omega-3 fatty acids, which help lower the risk of heart disease and reduce blood pressure. These oily fish are a good source of selenium, an antioxidant-rich mineral that helps protect the body from heart disease, according to the Better Homes and Gardens website.

Lean Meats

Two slices of baked turkey Photo Credit bhofack2/iStock/Getty Images

Foods high in saturated and trans fats raise levels of LDL cholesterol, also known as “bad” cholesterol, which increases your risk for heart disease. Choose lean meats and cook without additional fats. Baking, grilling and broiling are healthy ways to prepare meat.

Poultry

Skinless chicken breast on grill Photo Credit Dmitriy Shpilko/Hemera/Getty Images

Poultry, especially skinless chicken or turkey breast, is a better choice than fatty meats, which contribute to coronary artery disease. Broil, bake or grill white meat chicken and turkey, and whether you are eating at a restaurant or preparing meals at home, try to avoid foods that are fried or sautéed.

Grains

Oatmeal with blueberries Photo Credit Robyn Mackenzie/iStock/Getty Images

Unrefined grain products are heart-healthy.The fiber in unrefined whole grains can help lower “bad” LDL cholesterol. Whole-grain flours provide more vitamins than processed, milled white flour found in regular pasta and bread, so choose 100 percent whole-grain bread and whole-wheat pasta, natural brown rice and whole-grain breakfast cereals. Oatmeal is a filling, heart-healthy breakfast choice.

Nuts and Seeds

Basket filled with almonds Photo Credit Wavebreakmedia Ltd/Wavebreak Media/Getty Images

Almonds, walnuts and other nuts are rich in omega-3 fatty acids and fiber. A review in the July 16, 2013 issue of "BMC Medicine" explains that plant-derived foods and oils are rich in mono- and poly-unsaturated fats and may improve cholesterol levels and lower your risk of heart disease. Flaxseeds contain fiber and omega-3 and omega-6 fatty acids and can be added hot or cold cereals to provide a heart-healthy breakfast ingredient.

Vegetables

Kale on wood table Photo Credit zona/iStock/Getty Images

Increasing the amount of vegetables you consume adds fiber that can limit the absorption of cholesterol and may reduce your risk of heart disease. Dark leafy green vegetables, such as spinach, romaine lettuce and broccoli, provide iron, potassium, vitamin K and other vitamins and minerals. Carrots, sweet potatoes and squash contain vitamin A in the form of beta-carotene, an antioxidant, plus vitamin C, which offers protective heart benefits, according to the February 2010 issue of “STAR WELLNESS.” Vegetables also provide you with fiber that can limit the absorption of cholesterol.

Fruit

Bowl of fruit Photo Credit Liv Friis-larsen/Hemera/Getty Images

Fresh fruits such as apples, bananas, peaches, pears and plums are heart-healthy sources of fiber. Berries are full of vitamins and antioxidants that may lower your risk for heart disease. The vitamin C in fruits, such as oranges and tomatoes, may have protective heart benefits. Prunes are a good source of fiber and iron, and, if eaten regularly, may reduce “bad” LDL blood cholesterol.

Legumes

Edamame Photo Credit bhofack2/iStock/Getty Images

Legumes, such as pinto, black and kidney beans, chickpeas and lentils, are low-fat, high fiber protein sources . They are cholesterol-free, vitamin-rich and contain minerals, such as calcium. Tofu and other soy products -- edamame, veggie burgers, soy milk and tempeh -- are lean protein sources, and eating them for snacks or meals may lower LDL cholesterol and reduce your risk of cardiovascular disease.

Oils

Chef pouring olive oil on salad Photo Credit Wavebreakmedia Ltd/Wavebreak Media/Getty Images

Using unsaturated oils in food preparation may help reduce triglycerides, high fat levels in your blood that may increase your chances of developing coronary artery disease. Olive oil is full of monounsaturated fats and may help lower LDL blood cholesterol and decrease your risk of heart disease. Olive oil, flaxseed oil, canola and other unsaturated oils contain both omega-3 and omega-6 fatty acids.

Dairy

Grandmother and grandson drink a glass of milk Photo Creditszefei/iStock/Getty Images

If you eat whole-fat dairy foods, such as yogurt, cheeses, creamy sauces and butter, or if you still drink whole or 2 percent milk, try to substitute fat-free, low-fat or reduced-fat dairy products. Whenever possible, choose nonfat or 1-percent milk, cottage cheese or yogurt and part-skim, low-fat or fat-free cheeses.

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4 effects of yoga on heart

Yoga is a great way to maintain the balance of the body, but the new study suggests that regular yoga practice can bring you much more about other health benefits. Here are 4 ways that yoga can help your cardiovascular health.

Yoga helps relieve stress

When you encounter a stressful situation, your brain secretes adrenaline to help you either fight or flee the threat. This makes your heart beat faster and blood pressure rises. Although this reaction can help you protect yourself when faced with a threat, to live in a state of constant stress can wreak havoc on your cardiovascular system. According to the Association of Cardiovascular and Stroke, the most susceptible to stress are at risk for heart disease than those who calmer.

Yoga can help by calming response to your stress. Experts said Yago can prevent and treat several diseases, including heart disease, by improving the imbalances related to stress in the nervous system.



Yoga helps reduce inflammation

Inflammation is the body's way of reacting to trauma and adverse situations, including stress. But inflammation is the nature of most diseases, including heart disease.

Learning to relax with yoga may help reduce inflammation-related stress. A recent study showed that when women do yoga regularly exposed to a stress factor, they are less inflamed than the beginner set.

Yoga can reduce blood pressure

According to the Association of Cardiovascular and Stroke, long-term high blood pressure can weaken the heart and blood vessels affected, leading to the formation of plaque and stenosis or occlusion of blood. It is the leading cause of heart attack and stroke.

But unhealthy eating and lack of exercise are the main risk factors, but stress has also been linked to high blood pressure. Yoga is a way of antihypertensive effect because it has the ability to soothe the stress response of the body.

Advanced Yoga physical activity

According to the Association of Cardiovascular and Stroke, the passive risk of heart disease than double those who exercise regularly. Yoga improves strength and toughness, which is very important for cardiovascular health.

Research shows that people who practice yoga are also capable of maintaining an exercise routine better. A study in 2012 had registered for the passively participate in a yoga class twice / week for 10 weeks. The researchers found that participation in yoga class this dramatically increases the ability of the participants in the study will continue to engage in physical activity later.

Depkhoenews.com