Tag Archives for " healthy heart "

These Are Possibly The 10 Worst Foods For Heart Health

11When it comes to keeping your heart healthy, there are certain foods that, depending on your level of heart health and risk levels for heart disease, you should either avoid, or eat in extreme moderation. Artery-clogging foods can be some of the worst food culprits and can have adverse effects on your overall heart health.

Heart disease is the #1 cause of death in the Unites States alone. It includes a variety of conditions, including stroke, clogged arteries that may cause cardiac arrest or require bypass surgery, high cholesterol, heart attack, and premature death.

If the following ten foods are a part of your everyday diet, it could lead to some serious problems for your heart.

1.) Red Meat

Red meat is an animal protein that is high in saturated fat, and is not good for your heart when eaten in excess. It’s okay to have steak in moderation, but it should be something you treat yourself to a couple of times a week, and not a part of your daily meals.

Lean and/or extra-lean sirloins, round roasts and sirloin tips are some of your best once-in-a-while red meat choices for a healthier heart. It is also a good idea to trim the fat off your steak; this is the white marble portion of the steak or roast.

Broiling or cooking on an open flame are healthy cooking methods because they allow the fat to drip off the meat, as opposed to frying where the meat sits in its own fat in the pan.

2.) Processed Meat

Processed meats like bacon, hot dogs, sausage, and even deli meats are high in sodium, fat and may contain many preservatives. They often include added nitrates and nitrites, which have both been linked to causing certain heart problems. Processed meats also have more saturated fat and less protein than any self-prepared meats.

3.) Pizza

Doughy, cheese covered, pepperoni laced pizza pies contain about 2/3 of the maximum daily recommended saturated fat amount, and most pizza ingredients, especially take-out pizzas, are processed foods that are chock full of sodium.

It is much a healthier option to make your own pizza at home where you control the ingredients. Some options include, using, whole-wheat thin crust, fresh vegetables, lean chicken breast, fresh tomatoes or homemade tomato sauce and low-fat cheese.

These options greatly improve the health factor of pizza so you can still enjoy it without it threatening the health of your heart.

4.) Fettuccine Alfredo

Alfredo sauce itself is full of saturated fat and calories, since it is a combination of butter, heavy cream, and cheese, then there is the white pasta, and none of the ingredients provides any impressive nutrients.

Most people eat this dish at a restaurant, and here is what you get with Olive Garden’s Fettuccini Alfredo entrée, this is without chicken, which most people order:

1220 calories (675 from fat)

75 grams of total fat (115% daily value)

  • 47 of which grams are saturated fat (235% daily value)

1350 grams of sodium (56% daily value)

WOW! Look at those numbers! Can you never eat it again? No, of course, moderation is key, but if you love it, you can make a healthier version at home that you can enjoy more often.

Use whole grain pasta and make a homemade Alfredo sauce with either plain yogurt or low-fat milk and cheese, and add some fresh veggies to the mix for an added nutrition boost.

5.) Trans Fats

Trans fats are fatty acids that are created through the processes that make vegetable oils more solid (hydrogenated). They are cheap to create and they are often used in processed foods that are prepared and/or pre-packaged to have a longer shelf life. They can also be re-used for frying purposes.

Trans fats raise your bad LDL cholesterol levels and they lower your good HDL cholesterol levels. This is what puts your heart at risk. Read the labels and reduce trans fat intake, the American Heart Association recommends 1% or less of daily calorie intake from trans fats.

6.) Fried Foods

Many restaurants tend to reuse their frying oils many times over again, causing the fat to become more and more saturated. How you fry food makes a huge difference. Shortening is one of the worst, and a number of restaurants still fry with it.

Fried foods in general are never recommended for heart health; choose healthier cooking methods, like grilling with heart-healthy olive or canola oil.

7.) Soda

Heavy intake of refined sugar causes type 2 diabetes and obesity, both of which are huge risk factors for heart disease. Soda can spike your insulin levels by such a high amount that even if you drink only one can per a day, you can increase your risk of suffering a heart attack by up to 20%.

Choose green tea, ice tea, plain or flavored water or seltzer instead.

8.) Ramen Noodles

The cheap meal of ramen noodles has up to 1500 milligrams or more of sodium in each serving. What you save in dollars, you pay for in cholesterol levels and heart disease risks.

9.) Fast Foods

Many fast foods are full of trans fat; saturated fat, sodium and/or sugar, and the effects on your heart are almost immediate.

According to a 2012 study, after only one fast food meal, the dilation ability of your blood vessels drops by as much as 24%. A cheeseburger alone can have up to 1000 calories.

10.) Eggs Benedict

Eggs combined with the English muffin, butter and fat-filled Hollandaise sauce, not to mention the addition of Canadian bacon, delivers nearly 700 calories and about 35 grams of fat, not heart-healthy at all.

Russell (Rusty) Hart is the founder of the Health, Fitness & Sport Club, a website devoted to the promotion of health, fitness and wellness. The site encompasses a wide variety of health and fitness activities including general health matters, pilates, yoga, CrossFit, treadmill training, running, kettlebell, swimming, baseball, camping, hunting, HIIT, triathlons, extreme sports, equestrian and more. Should this subject matter be of interest you can visit the HF & S Club home site where you’ll find over 1,300 quality posts with new posts being published daily. To quickly access those that are of interest you can select any of 20 Categories broken down by over 260 Sub-Categories for easy access. You can also visit visit any of the HF & S Club’s four Stores all of which feature 1,000s of sports and health products at the very best prices. Access this website by going to http://www.healthfitnessandsport.com

Article Source: http://EzineArticles.com/?expert=J_Russell_Hart

The 25 Top Heart Healthy Foods Help Fight Heart Disease

11Heart disease is the #1 leading cause of death in the Unites States. Coronary heart disease is the most common type of heart disease, killing almost 380,000 people annually.

In the United States, a heart attack occurs every 34 seconds. Every 60 seconds, someone dies from a heart disease-related event. Heart disease kills 1 in 3 women, more than breast cancer and all forms of cancer combined.

71 million American adults, 33.5% of the population have high cholesterol; a major contributing risk factor for heart disease and only 1 out of every 3 adults have the condition under control.

The Role Of Diet In Heart Disease

Diet and exercise are the main ways to prevent heart disease, ensure long-term health, and prevent chronic disease. Heart healthy foods deliver power-packed phytonutrients that help to prevent and repair cellular damage and valuable macro and micronutrients to ensure optimal heart health.

Many foods also aid in preventing high cholesterol and clogging of heart arteries that can lead to the need for bypass surgery or premature death from heart attack.

Olive oil has been shown to reduce heart disease and is one of the main staples of the Mediterranean diet that a recent study showed to reduce heart disease by 30% in high-risk patients and by 9% in healthy individuals.

In addition, here are 25 more foods that are chock full of heart-healthy nutrients, which can aid in the protection of your cardiovascular system.

1. Salmon

According to the American Heart Association, omega-3 fatty acids are heart healthy fats that fall under the category of polyunsaturated fats. Regular intake of these healthy fats helps to lower the risk of heart arrhythmias that often result in sudden death, slow plaque buildup in the heart and lower triglyceride levels.

2. Flaxseed

Flaxseed provides omega-3 fatty acids, along with fiber and phytoestrogens that help to lower bad LDL cholesterol while increasing good HDL cholesterol.

Ground flaxseed can be added to cereals, yogurt, homemade muffins, and to steamed vegetables for a nutty flavor.

3. Oatmeal

Many studies have confirmed that soluble dietary fiber intake greatly reduces the risk for developing heart disease. A ¼-cup serving of steel cut oats provides 15% of the U.S. Department of Agriculture’s recommended daily allowance of fiber. Hot oatmeal and fresh berries is a treat for you and your heart.

4. Beans

Beans are very high in both soluble and insoluble fiber that helps control cholesterol, and they are a great source of lean protein as opposed to animal protein that is much higher in saturated fat that can clog heart arteries.

Beans also provide:

Magnesium

B-complex vitamins

Niacin

Folate

Omega-3 fatty acids

Calcium

5. Blueberries

Blueberries are high in fiber and low in sugar and offer essential carotenoids, the flavonoid, anthocyanin, Ellagic acid, vitamin C, calcium, and potassium.

6. Tofu

Tofu is a great alternative to animal protein that is high in saturated fat and provides, Niacin, folate, calcium, magnesium, and potassium.

7. Red Wine and Grapes

The catechin and resveratrol flavonoids in red wine are believed to reduce risk for heart disease. Red grapes are rich in flavonoids so there is no need to start drinking just for heart health. Raw fresh garlic and garlic supplements are also great sources of catechin.

8. Tuna

Tuna is a fatty fish that is rich in heart healthy omega-3 fatty acids. It also provides folate and niacin.

9. Walnuts

Like almonds, walnuts offer essential nutrients for heart health, including heart-favorable mono and polyunsaturated fats, magnesium, folate, fiber and vitamin E.

10. Brown Rice

Brown rice is a healthy whole grain that is much better for heart health than white processed rice. It gives you, B-complex vitamins, niacin, magnesium, and fiber.

11. Soy Milk

Soymilk is fortified with heart healthy nutrients, including: isoflavones, niacin, folate, calcium, magnesium and phytoestrogen, potassium and B-complex vitamins

12. Almonds

Almonds are nutrition powerhouses that provide heart friendly mono and polyunsaturated fats, and:

Magnesium

Vitamin E

Phytosterols

Choose raw nuts without added salty or sugary toppings. Cacao dusted almonds are a great option to get an added boost of antioxidants from the chocolate. Pure almond butter is a super food that provides healthy fats and makes a great snack as a dip for fruit to satisfy the sweet tooth or on whole grain toast for breakfast.

13. Carrots

Carrots offer beta-carotene and fiber. They are also beneficial for vision health. They make a great sweet snack.

14. Spinach, Kale, And All Leafy Greens

Leafy greens are nature’s super foods and provide the best of what plant foods have to offer, including, lutein, B-complex vitamins, magnesium, potassium calcium, and fiber

Choose spinach instead of lettuce for nutrient-packed salads and sandwiches.

15. Tomatoes

Tomatoes are delicious and sweet, and while we often refer to them as vegetables, they are actually fruits.

For heart health, tomatoes offer lycopene, beta and alpha-carotene, lutein, vitamin C, folate, fiber and potassium.

Eat them in salads, as snacks, in smoothies, baked with a sprinkle of parmesan cheese and in healthy sauces over whole grain pasta.

16. Sweet Potatoes

Sweet potatoes are a much better choice than white potatoes because they offer more nutrients, are lower on the Glycemic index, which makes them more effective for blood sugar control and offer these nutrients for heart health:

Beta-carotene

Vitamins A, C, and E

Fiber

17. Whole Grain Cereals

Whole grain cereals, like whole wheat and oat bran help to lower cholesterol.

18. Broccoli

Broccoli, like all green vegetables is low in calories, nutrient rich and can be eaten in abundance. Broccoli gives you many nutrients for heart health, including beta-carotene, vitamins C, E, A, B-6 and fiber.

Eat it steamed as a side dish, or chop fresh broccoli into soup. It also makes a great snack when dipped into nutrient rich hummus.

19. Oranges

Oranges are high in fiber and provide essential antioxidants to protect from free radicals. They also provide beta-cryptoxanthin, lutein, flavonoids, and lots of vitamin C, folate, fiber, and potassium. Eat the whole fruit as juicing removes the pulp and eliminates the fiber.

20. Asparagus

Another awesome green vegetable that is low in calories and heart healthy offering essential nutrients, such as beta-carotene and lutein, B-complex vitamins, fiber and folate.

21. Acorn Squash

Acorn Squash is a vegetable rich in antioxidants, including, beta-carotene, lutein, B-complex and vitamin C. This tasty vegetable also provides folate, calcium, magnesium, potassium, and fiber.

22. Cantaloupe

This juicy sweet fruit is good for heart health due it’s rich content of antioxidants, including, alpha and beta-carotene, lutein, B-complex vitamins and vitamin C. It is also a high fiber fruit that can help prevent high cholesterol.

23. Papaya

Papaya is another sweet and delicious fruit that can help lower risks of heart disease by providing you with beta-carotene, beta-cryptoxanthin, vitamins E and C, lutein calcium, magnesium and potassium.

24. Dark chocolate

Dark chocolate that is at least 60% cacao contains resveratrol and cocoa phenol flavonoids that are effective antioxidants in preventing heart disease.

25. Green Tea

Green tea has many health benefits, some of which are rooted in its content of catechin and flavanols that help to reduce heart disease risks. It also helps with weight loss, which naturally improves health and significantly lowers the risks for heart disease.

Bottom Line

Incorporating these 25 heart-healthy foods into your everyday diet can help to reduce your risk of developing heart conditions such as heart disease, heart attacks, and strokes.

Russell (Rusty) Hart is the founder of the Health, Fitness & Sport Club, a website devoted to the promotion of health, fitness and wellness. The site encompasses a wide variety of health and fitness activities including general health matters, pilates, yoga, CrossFit, treadmill training, running, kettlebell, swimming, baseball, camping, hunting, HIIT, triathlons, extreme sports, equestrian and more. Should this subject matter be of interest you can visit the HF & S Club home site where you’ll find over 1,300 quality posts with new posts being published daily. To quickly access those that are of interest you can select any of 20 Categories broken down by over 260 Sub-Categories for easy access. You can also visit visit any of the HF & S Club’s four Stores all of which feature 1,000s of sports and health products at the very best prices. Access this website by going to http://www.healthfitnessandsport.com

Article Source: http://EzineArticles.com/?expert=J_Russell_Hart