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How to prevent heart disease naturally

Heart Healthy Diet

 


You can avoid heart disease by following a healthy lifestyle. Here are ideas to help you live a heart-healthy lifestyle. While Heart disease is a leading cause of death in the United States, it’s not inescapable. You may not be able to change some dangerous factors such as family history, sex, or your age there are still lots of things you can do to minimize your risk of cardiovascular disease.

If you are not a smoker, make certain you never start! Chemicals in tobacco can damage your heart and blood vessels. Cigarette smoke decreases the oxygen in your blood, which increases your blood pressure and heart rate. When people smoke their heart has to work harder to supply oxygen to the body and brain. Really not smoking is a no-brainer!

If you are a smoker stop. Your risk of cardiovascular disease starts to drop the day after giving up. After a year without cigarettes, your threat of cardiovascular disease drops to about half that of a smoker. No matter how long you have smoked, you’ll start enjoying benefits as soon as you quit.

Heart Healthy Diet

Eat A Heart Healthy Diet

While weight control and regular exercise are critical for keeping your heart in shape, the food you eat can matter just as much. In fact, along with other healthy lifestyle choices, a heart-healthy diet may reduce your risk of heart disease or stroke by 80%.

No single food can make you magically healthy, so your overall dietary pattern is more important than specific foods. Instead of fried, processed food, packaged meals, and sugary snacks, a heart-healthy diet is built around “real,” natural food—fresh from the ground, ocean, or farm.

Increase Your Fiber

Fiber in GreensA diet high in fiber can lower the so-called “bad” cholesterol and provide nutrients that help protect against heart disease. An added bonus from the fiber is it may help you to lose weight. Fiber stays in the stomach longer than other foods giving you a feeling of fullness. This will stay with you much longer, helping you to eat less.

Fiber also moves fat through your digestive system quicker so less of it is absorbed. And when you fill up on fiber, you’ll also have more energy for exercising. If you are looking to have a healthy heart be sure and increase your fiber.

Choose Low-Fat Protein Sources

Lean meat, poultry and fish, low-fat dairy products, and eggs are some of your best sources of protein. But be careful to choose lower-fat options, such as skim milk rather than whole milk and skinless chicken breasts rather than fried chicken patties. Fish is another good alternative to high-fat meats. And certain types of fish are rich in omega-3 fatty acids, which can lower blood fats called triglycerides. You’ll find the highest amounts of omega-3 fatty acids in cold-water fish, such as salmon, mackerel, and herring. Other sources are flaxseed, walnuts, soybeans, and canola oil.

Legumes — beans, peas, and lentils — also are good sources of protein and contain less fat and no cholesterol, making them good substitutes for meat. Substituting plant protein for animal protein — for example, a soy or bean burger for a hamburger — will reduce your fat and cholesterol intake and increase your fiber intake.

Foods to Avoid

Your body doesn’t need any added sugar—it gets all it needs from the sugar that naturally occurs in food. Sugary food and refined carbs just add up to a lot of empty calories that are as bad for your heart as they are for your waistline. Instead of sugary soft drinks, white bread, pasta, and processed foods like pizza, opt for unrefined whole grains like whole-wheat or multigrain bread, brown rice, barley, quinoa, bran cereal, oatmeal, and non-starchy vegetables.

Get Regular Exercise

Women exercising for Cardiovascular healthAny type of exercise that increases heart rate improves circulation. When the heart muscle contracts at a higher rate, the increased volume of blood moves more rapidly through the arteries and veins of the body, boosting circulation.

Blood flow and exercise intensity go hand-in-hand. According to the Mayo Clinic, exercise intensity is your perception of how hard you are working out. In general, the higher your exercise intensity, the higher your heart rate will increase. You may know these exercises as cardio activities, and they are a vital part of improving your circulation.

Daily activities such as walking or riding a bicycle strengthen and enlarge the heart muscle, improving the pumping efficiency. Increased circulation does not require extreme exercise, but can be achieved through daily exercises.

If you want to incorporate more cardio exercise into your day, consider taking up running, swimming, kickboxing, skipping rope, and skiing. These are just a few effective exercises to increase blood flow.

Choose Quality Supplements

There are many supplements available in health food stores today. Even superstores like Walmart are carrying a ton of vitamins and supplements. Many of these supplements are manufactured in China. They may be good or they may not. When it comes to supplements that support the heart you want to make sure you are taking a quality supplement. Two supplements that we have personally been using and have noticed a lot of positive testimonials from are Cardio Cocktail and Cardio for Life. Both of these supplements have good reviews. Cardio Cocktail is manufactured in the USA and we call it our Premier supplement for the heart! Regardless of what supplement you take to support your heart, make sure it is a quality supplement!

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Reversing High Blood Pressure the Natural Way

Nitric Oxide is good for the heart

What is High Blood Pressure

Blood pressure is the measure of the force of blood pushing against blood vessel walls. The heart pumps blood into blood vessels, which carry the blood throughout the body. High blood pressure , also called hypertension.  Hypertension is dangerous because it makes the heart work harder to pump blood out to the body and contributes to hardening of the arteries, or atherosclerosis , to stroke, kidney disease, and to heart failure .

Yes, you can control your blood pressure naturally but before we talk about how to control it we might want to find out why your blood pressure is high.  It is interesting to note that the American Heart Association and the American College of Cardiology (ACC) redefined blood pressure limits in 2017.

The new, more stringent standards for hypertension is a blood pressure of at least 130 for the systolic [top] number and a number of 80 for the diastolic [bottom] number. Blood pressure reading are usually written as 120/80 (120 over 80).  This is considered a normal reading for must individuals.
Nitric Oxide is good for the heart

If your blood pressure is consistently above those numbers you are considered to have hypertension, high blood pressure.  So again we might ask why is my blood pressure high?  The exact causes of high blood pressure are not known, but several things may play a role, including, sleep apnea, calcification of arteries, diabetes, and genetics to name just a few. As we age we naturally give up the flexibility we once had and we become more stiff.  This can actually be true of our blood vessels as well.

Stress can increase blood pressure.  Some people see a doctor in a white coat or a medical professional in uniform and their blood pressure rises.  Blood pressure rises when we exercise or workout.  Researchers have noted a rise in blood pressure when a marriage mate calls their name.

Blood pressure seems to fluctuate throughout the day and usually our blood pressure goes back to normal once the stress is gone.  It is when our blood pressure remains high most of the time that is of concern.

In this brief article we will look for reasons our blood pressure is high and actions we can take to lower it.

Diet and Lifestyle

For many people hypertension is greatly influenced by diet and lifestyle. Excessive sodium intake has a direct impact on blood pressure. “More salt equals more sodium in the blood, which pulls water from the surrounding tissues into your vessels and actually increases blood volume.  Salt is in just about everything we buy today!  Especially in canned and packaged food.  According to the Centers for Disease Control and Prevention (CDC), Americans are consuming an average of 3,400 mg of sodium per day, which is well beyond the recommended cap of 2,300 mg per day. >

70% of a person’s sodium intake is coming from processed and restaurant foods, including things like bread, breakfast cereal , chips, cookies, pizza, canned beans and veggies, canned soups, and pasta sauce and not from the salt we are adding to our food!  That is why your medical professional will want you to restrict you sodium intake if he or she determines you have high blood pressure.

Sugary Food A Hypertension Problem

Sugary foods and beverages contain empty calories but don’t have nutritional content can be a problem and that leads to hypertension and being overweight. Scientists from University of Otago in New Zealand reviewed several randomized controlled trials that looked at sugar’s effect on blood pressure, and concluded that not only does sugar help pack on the pounds, but it independently impacts blood pressure and lipids. It’s easy to underestimate how much sugar we actually eat.  Manufacturers go to great lengths to hide it on their labels and it can hide in processed foods. Over time it will add up and can be a contributor to high blood pressure.

Pregnant women can develop high blood pressure.  Women with hypertension can deliver healthy babies despite having this problem. But it can be dangerous to both mother and baby if it’s not monitored closely and managed during the pregnancy. If you want something sweet, try eating fresh fruit or small amounts of dark chocolate that haven’t been sweetened as much with sugar.

Hypertension and Diet | Bottom Line

Diet can have a big impact on your blood pressure. Salty and sugary foods, and foods high in saturated fats, can increase blood pressure. Avoiding them can help you maintain a healthy blood pressure. The American Heart Association recommend eating plenty of fruits, vegetables, lean protein, and whole grains if you have high blood pressure.  .At the same time, they recommend avoiding red meat, salt (sodium), and foods and drinks that contain added sugars. These foods can keep your blood pressure elevated.

You Have To Stop Smoking

heart attackThis can be a real difficulty for people who smoke.  When a person smokes they get a real sense of being relaxed and a feeling of comfort.  Tobacco companies have purposely made cigarettes addicting as they possible can to keep their customers.  Scientist point out that smoking increases dopamine levels in the brain similar to heroin.  So if you are a smoker this is not going to be easy but it will be healthy.

Stopping smoking is good for your all-around health. Smoking causes an immediate but temporary increase in your blood pressure and an increase in your heart rate ( 18 ).In the long term, the chemicals in tobacco can increase your blood pressure by damaging your blood vessel walls, causing inflammation, and narrowing your arteries. The hardened arteries cause higher blood pressure. The chemicals in tobacco can affect your blood vessels even if you’re around secondhand smoke.

Reduce the Stress

Finding ways to reduce your own stress is important for your health and your blood pressure. There are lots of different ways to successfully relieve stress , so find what works for you. Practice deep breathing , take a walk, read a book, or watch a comedy. Listening to music daily has also been shown to reduce systolic blood pressure.

Supplements for Hypertension

Of course we are always going to recommend good products like Cardio Cocktail and Cardio for Life when it comes to heart health.  Both products have had tremendous success and many people take these products on a regular basis with impressive results.  I have taken both of these products for years and have never had a prolonged problem with hypertension!

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Five Reasons to Quit Sugar Now

Nitric Oxide supplements anti aging

 

This article first appeared on Sweetdefeat.

Sugar in our diet

Why it’s so important to cut back on your sugar intake—and take back control of your health.

Over three-quarters of packaged food in grocery stores today comes with copious amounts of added sweeteners, making it easy to overindulge, even if you pass on dessert. Most Americans eat over 82 grams of sugar daily, which is triple the amount recommended by the American Heart Association.

Over the course of a year, that equals 150 pounds of added sugars per person. Feeling gross yet?   

Top Five Dangers of Added Sugar

It’s time to resolve to cut your sugar consumption levels down this year. Below are five health risks of overeating sugar and sugar substitutes, and the damage that they wreak on your body.

1. Driving Force Behind Type 2 (and Type 3) Diabetes

The results are in: eating too much sweet stuff raises your risk of developing type 2 diabetes. According to the CDC, an estimated 100 million Americans have the disease, and millions more are at risk. Insulin resistance is the trigger for diabetes, and foods filled with fat and sugar reduce your sensitivity to insulin, meaning your blood sugar levels go unchecked.

Sugary drinks tend to be the most dangerous. When the British Medical Journal conducted an analysis of fruit juice and soda, they found that even eight daily ounces raised diabetes risk by 13 percent. Likewise, research published on PLOS One shows that every extra 150 calories of sugar (the amount in a single can of soda) every day increases diabetes risk by one percent, compared to just 0.1 percent for non-sugar calories.  

Now, new evidence from the Journal of Diabetes Science and Technology shows that sugar-filled diets might increase the risk of developing Alzheimer’s disease. In fact, the link between insulin resistance and Alzheimer’s is so strong that some scientists are considering renaming the disease as “type 3 diabetes.”

2. Promotes Addiction and Brain Fog

Eight times more addictive than cocaine. That’s what research from Princeton is reporting about the sinister side of sugar. Your body craves this sweet substance like it’s a drug because, well, it is. And like many other drugs, sugar only hurts your body in the process.  

The taste of sugar triggers signals in your brain that light up its reward pathway and create a surge of feel-good hormones. Too much stimulation reduces their effectiveness, meaning you start needing larger amounts of sugar to feel the same way. Likewise, sugar-induced insulin resistance weakens the synaptic connections between brain cells, leading to impaired cognition, higher depression rates, and emotional mood swings that leave you depleted.

3. Develops into Dangerous Belly Fat

Eating refined sugar overloads your liver with fructose, and anything you don’t immediately burn is turned into fat—predominately around your belly. Not only does this leave you looking bloated, but it also leads to lingering health challenges. In fact, reports from Harvard reveals that abdominal fat can raise your risk of high blood pressure, heart disease, strokes, and premature death.

4. Triggers Premature Aging

Wrinkly, saggy skin is hardly the fresh start you want this year. Yet, sugary snacks might make it a reality. A study conducted at Dartmouth Medical School states that overindulging on sugar leads to glycation, a process where excess sugar molecules attach to collagen fibers, causing them to lose flexibility and strength. As a result, your skin loses elasticity and becomes more vulnerable to skin damage and sagging. A high-sugar diet also deactivates your body’s natural antioxidant enzymes, which leaves you more susceptible to sun damage and skin cancers.   

5. Zaps the “Good” Bacteria in Your Gut

Your digestive system is a zoo of beneficial bacteria that keep things functioning as they should. Research funded by the American Cancer Society show that sugar alters gut bacteria in ways that affect mental performance and potentially raise toxin levels in your bloodstream. Because most sugars are digested without microbial help, these hungry bugs turn to nibbling on your intestinal lining instead. Permeating this barrier allows food particles into the rest of your body, which can cause inflammation and fungal growth like candida.

Further research from Tel Aviv University also shows that artificial sugar might promote the growth of harmful gut bacteria, which can lead to irritation, allergies and skin conditions, as well as digestive distress.

This Year, Cut Out Sugar for Better Health

The facts don’t lie.

Sugar is terrible for your health, and cutting it out only does your body a favor. So, commit to eat less sugar, and you’ll experience profound benefits in the process.   

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Silent Killer

Heart Beats 100,000 times per day

Hypertension or High Blood Pressure is called the silent killer. Why?  Simply put, most people have no signs or symptoms that they have the disease.  People with hypertension are at risk for cardiovascular diseases like a heart attack or a stroke.

Check Your Blood Pressure.

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Checking our blood pressure today can be done without a visit to your local doctor.  Most drugstores and supermarkets today have blood pressure machines where you can readily check your blood pressure.  If you really want a convenient way to monitor your blood pressure you can purchase a home blood pressure monitor.   They are relatively inexpensive and you can check your blood pressure in the convenience of your own home.

The American Heart Association warns that 1 in 3 adults have this disease.  Those who are aware that they have the disease are struggling to keep their blood pressure under control.

Why Is My Blood Pressure High?

There are many reasons why one might have high blood pressure.  For most people, however, it boils down to the choices we make in our own lives.  Being overweight, wrong food choices and developing type 2 diabetes are all in line with developing hypertension.  If you develop the disease it is important that you work with your medical professional to control your blood pressure.

Prevention is Best

The best plan of action against hypertension is to never develop it in the first place.  This may seem like a  “no brainer” answer but it takes some forethought to keep oneself healthy.  This especially true with hypertension.  As we age our arteries naturally lose their flexibility and began to narrow.  We speed up the process when we are overweight and eat junk food that leads to blood sugar issues.

Medications That Cure

There are no medications that can cure hypertension.  Even the best medications for your body will require your cooperation with your medical professional to have any success.  You will still need to be attentive to your lifestyle choices.  That being said all medications have side affects that you will need to take into account by discussing the dangers with your health care professional.

What About Supplements?

Healthy Microbiome

It is the same for supplements.  Supplements are not designed to cure a disease or treat an illness, but they are designed to give your body what it needs to be healthy.  Supplements can have side affect but they are usually not as dangerous as those experienced from medications.

Active Lifestyle

Being active can be a great help in staying healthy.  If your doctor approves you for exercise that can be an added plus.  Exercise can help improve your cardiovascular system and strengthen your heart muscles.  While there are many forms of exercise you want to be careful that you don’t over do it.  Start out slow and work your way up to more advanced forms of exercise.  It takes time and effort to improve a body that has been neglected.

Stress a Killer

We all know the negative impact stress has on our emotions but it can also have an impact on our cardiovascular system, raising our blood pressure.  That is another added benefit of exercise, it seems to lower stress levels.  People who exercise seem to be able to tolerate stress levels better than those who don’t.

In Conclusion

High Blood Pressure Danger

While many people are dealing with the disease of hypertension we hope you are among the healthy individuals that never have to deal with the disease.  It is important that you check your blood pressure regularly to make sure high blood pressure is not putting you at risk for some serious cardiovascular problems.  If you are looking for a supplement that can help support your cardiovascular health we believe that Cardio Cocktail has a great track record of helping people support their cardio health!

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Why Eat Healthy?

Microbiome and gut health

That really is the question proposed in the article what are the benefits of eating healthy published by Medical News Today. There were several benefits of a healthy diet including weight loss, a reduced risk of cancer and diabetes management. All of those seem like good reasons to stick to a healthy diet. But for many people, the benefits of eating healthy just aren’t enough.

Benefits of Healthy Eating MyCardioGrade

 

A healthful diet can help a person look and feel their best, but what are the real health benefits? In this article, we look at the top ten benefits of a varied, nutritious diet, including heart and stroke prevention, improved mood and memory, and decreased risk of cancer.

read more at medicalnewstoday.com

What Is A Healthy Diet

Healthy MicrobiomeWhile there are many great benefits to eating a healthy diet it can be quite challenging for most people. A healthy diet requires a little forethought. For example, when an individual goes to the grocery store it is a good idea to have a list of healthy foods in mind. The more difficult challenges is determining what is a healthy diet? Is it the Atkins diet, the Paleo Diet, South Beach Diet, High Carb/Low-Fat Diet, Vegetarian Diet and or whatever other diets that might become available?

For me personally, I choose a diet that includes lots of vegetables and a little meat. I don’t worry too much about fat except for fried foods. I think most ofEat Healthy for good health the research has shown that there are healthy fats like avocados and coconuts that are very beneficial for consumption. While I don’t believe there is a diet that fits everyone, I believe we must do our research and find the diet that works for us personally. Regardless, we’re all on diet. Some of us are on a healthy diet and some of us are on a not so healthy diet.

Healthy Diet Benefits

 

Avacado and oxidation

According to medical news today the benefits of a healthy diet include warding off heart disease, diabetes, poor bone density and some cancers. I believe that they are correct in their assertion and the scientific research seems to back them up. If an individual is interested in health then the diet should be considered the foundation of being healthy.

Called Supplements for a Reason

Cardio Cocktail BottleMany believe that supplementation with vitamins and minerals can assist the body to stay healthy. I believe that supplementation can help, however, supplementation is just that. There is no replacement for a healthy diet. Taking vitamins and minerals to circumvent eating healthy just does not seem to work. One thing I believe that does work with regard to supplementation is Cardio Cocktail. Scientific research and the reviews we have received in selling this product over the years has proven time and time again its health benefits.

 

Reasons to eat health Medical News Today
1. Weight loss
2. Reduced cancer risk
3. Diabetes management
4. Heart health and stroke prevention
5. The health of the next generation
6. Strong bones and teeth
7. Better mood
8. Improved memory
9. Improved gut health
10. Getting a good night’s sleep