Healthy Heart Diet

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One wonders whether grapefruit should be part of our healthy heart diet diet ? Well I’ll tell you, there has been some research recently that shows that red grapefruit reduces triglycerides and cholesterol in people who already have some sort of heart disease. What we call the Western world has a very high incidence of coronary heart disease. One of the biggest causes of this is our Western diet that is full of fatty foods and has a lower intake of fruit and vegetables.

As we all know the best way to prevent coronary heart disease is to have a diet that’s rich in fruit, vegetables, nuts and seeds as well as carrying out regular exercise that gets our heart pumping and we get a little bit of breath. One of the fruits I like is grapefruit. I therefore did a little bit of online research and found that red grapefruit is actually very good for our heart. One recent study had only 57 participants but it is quite significant. I say this is because they found that red grapefruit is better for us than the average ordinarily yellow or blonde grapefruit. The reason for this was found to be the difference in participants’ triglyceride levels. These only dropped for the group that was eating the red grapefruit. During the study the researchers also found that red grapefruit had higher levels of antioxidants than what we will call ordinary grapefruit. And, the people who ate the red grapefruit had higher levels of antioxidants in their blood.

This study really was quite interesting because it was carried out on people that already have some serious form of heart disease. Further, their blood tests showed that they were not really benefiting from taking statins and some other medications. It was just the grapefruit that seem to help. We do not know if grapefruit can help prevent heart attacks but we do know that once a person has had some form of heart disease grapefruit in the diet can help.

On a personal note I take Avorvastatin as part of my daily routine because I do have high cholesterol if I do not do something about it. I went to one pharmacist and asked if it was all right to take grapefruit as part of my diet. That particular person said that it was fine. This is incorrect. Had I read the instructions on the packet of my Lipitor (atorvastatin) tablets I would have seen that grapefruit can have a detrimental effect on the drug. My wife went to another pharmacist and they affirmed that one should not eat grapefruit when taking statins and some other medications.

In conclusion then, it appears that eating red grapefruit as part of the normal diet can be beneficial for those of us not on any medication. And, it is always advisable to seek medical advice before going on any form of diet. Please be warned that grapefruit can affect some forms of medication and you really must seek guidance from a medical professional before you try eating grapefruit as part of your healthy heart diet.

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Several years ago, it was learned that eggs contain a high level of cholesterol. Therefore people believed that eating eggs will cause hardening or narrowing of the arteries, a disease known as atherosclerosis. As a result, health experts advised against overconsumption of eggs to protect the coronary arteries and the heart. 

However, recent studies have indicated that there is no connection between egg consumption and atherosclerosis. It was also revealed that blood cholesterol level is not determined by eating the cholesterol from food. 

Consequently, health organizations such as the British Heart Foundation, American Heart Association, and Food Standards Agency do not recommend a limit to the number of eggs an individual should eat in a day as long as they do not have any health condition related to high cholesterol and the healthy fats in their bloodstream are normal. 

Eggs can now be eaten every day as a part of a healthy, balanced diet. Further research shows that it is better to avoid eating the egg yolks but only the egg whites instead, because egg whites contain zero cholesterol and are low in fat but rich in protein and minerals. It is also healthier to boil the eggs, rather than frying them, because it does not use any oil or fat. 

Moreover, other studies indicated that it is necessary to consider the saturated fat content of eggs rather than its cholesterol content to keep normal level of blood cholesterol, thereby reducing the risk of heart disease. 

It is a common knowledge that LDL cholesterol, also known as bad cholesterol, is related to increase the risk of cardiovascular diseases, while HDL cholesterol, more popularly known as the good cholesterol, helps lessen the possibility of any threatening heart disease. 

Because cholesterol and saturated fats are frequently seen together in the same type of foods, people got confused which among them is responsible for increasing the blood cholesterol level. After conducting several studies, it was proven the high saturated fats cause LDL cholesterol to rise, whereas dietary cholesterol has very little effect. Surprisingly, eggs contain high level of cholesterol but very low saturated fat. Hence, eggs have negligible effect on building up blood cholesterol. As a matter of fact, eating eggs may help increase HDL (good) cholesterol, which offsets the effects of LDL cholesterol on reducing the risk of heart disease.  

Health Benefits of Eggs 

Eggs are known as excellent sources of proteins and unsaturated fats as well as vitamin D, vitamin B12, and minerals like folate and riboflavin. Additionally, egg yolks are found to have tryptophan and tyrosine, two different amino acids that have high level of antioxidant properties. 

Additionally, eggs are found to have lutein, zeaxanthin, and choline. Lutein and zeaxanthin help prevent vision problems such as blurry eyesight, macular degeneration, and cataract, while choline aids in improving memory, mental alertness, and body metabolism as well as brain development of babies during pregnancy. Choline also assists in the reduction of fat buildup in liver and repairs certain types of neurological damage. 

Researchers discovered that eggs contain antioxidant properties that encourage the prevention of cardiovascular diseases and cancer. Two raw egg yolks are found to have almost twice antioxidant properties as those found in a piece of apple. However, these antioxidant properties are reduced to half when the eggs are fried, boiled, or microwaved. Therefore, researchers suggest eating egg yolks in their raw form. 

Eggs are one of the very few foods that have natural vitamin D. Eggs are also excellent source of vitamin B12, which is important for proper functioning of the nerve cells.  

Furthermore, eggs are found to prevent breast cancer. A study conducted observed that women who ate six eggs for a week had less possibility of breast cancer. 

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The date palm, Phoenix dactylifera, is a medium-sized palm that grows from 15 to 35 meters. The leaves of a date palm are 3 to 5 meters in length, with spines on its petiole and pinnate. It has approximately 150 leaflets, where each leaflet is around 30 cm long and 2 cm wide. The date palm is cultivated for its edible sweet fruit called dates. 

Dactylifera, the species name of the date palm, means date-bearing. It was derived from the Greek word daktulos, which means finger, and the Latin verb feros, which means “I bear”. Dates are fruits with elongated shapes that resemble human fingers. Dates are normally 3 cm to 7 cm long with oval-cylindrical shapes.  

Believed to have originated in Mesopotamia, dates have been the staple food in Middle East countries for thousands of years. In Ancient Egypt, dates were made into wine. Nowadays, dates are eaten either whole or added in different Mediterranean and Middle East dishes. Dates are served as desserts, chopped into small slices and sprinkled in puddings and cakes to enhance their flavor. The seeds are also removed and stuffed with various fillings, such as nuts, apricots, lemon or orange peel, and other tasty fillings. 

Health Benefits of Dates 

Dates contain dietary fibers and natural sugars such as fructose, sucrose, and glucose. Fructose and similar sugars are naturally produced in the body so they are safe to health. These sugars are easily digested to produce energy for the body. 

Similarly, dates are found to have high content of several B vitamins like thiamin, riboflavin, niacin, vitamin B5, vitamin B6, and vitamin B9 (folic acid). Riboflavin and thiamin help process food and convert them to energy to perform different activities while niacin aid in maintaining nerve cells to work normally. 

Dates are rich sources of various essential vitamin, including vitamin A, vitamin C, vitamin E, and vitamin K. They also provide other essential nutrients to the body, such as amino acids, fats, calcium, copper, iron, magnesium, manganese, phosphorus, potassium, sulfur. 

Studies have also shown that date fruits prevent abdominal cancer by working as a stimulant and providing energy to the body. Dates aid in fighting digestive problems as well, such as constipation, diarrhea, and intestinal disorders as they encourage the growth of pathological organisms and increase the good bacteria in the intestines. Dates are beneficial for a healthy diet in controlling weight gain, increasing sexual stamina, and providing quick relief due to alcoholic intoxication. 

Dates for a Healthy Heart 

Dates are not only delicious, sweet and chewy but also fully loaded with nutrition that is good for the heart. The high potassium content of dates can contribute significantly as part of a healthy heart diet. Researchers revealed in their studies that consuming 400mg of potassium each day reduces the possibility of stroke by 40%. Potassium stimulates muscle contraction, relaxes blood vessels and regulates blood pressure, preventing hypertension. 

Furthermore, dates have been found to be low in sodium, thereby preventing high high blood pressure. Soak the dates overnight and crush them in the morning after they have plumped up. Delicious. Dates are also recognized to be beneficial for weak hearts when consumed twice a week. 

Dates are excellent sources of fiber, and have been proven to be healthy for the heart as they help lower blood cholesterol and stabilize blood sugar level. Studies show that eating 100 grams of dates each day aids in regulating blood cholesterol by preventing the absorption of fat and cholesterol.

Despite its sweet taste and honey-like flavor, dates are considered heart-friendly fruits because they are free from cholesterol, saturated fat, and trans fats. Dates also contain a very low amount of calories, reducing the risk of heart disease. 

Dates contain antioxidants, too. Antioxidants are powerful substances found in different foods that help fight off cancer, diabetes, macular degeneration, heart diseases and other diseases  caused by oxidative damage. 

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There is a body of evidence to show that heart disease is the leading cause of death for women. To reduce the risk of heart disease, it is important that one has a nutritionally balanced intake of food. The American Heart Association (AHA) recommends eating different kinds of vegetables, fruits, and whole-grain products. AHA dietary guidelines also include a diet that is low in saturated fat, trans fat, sodium, and cholesterol. 

When making a switch to eating something that is healthy for the heart, chicken is often the first option for fast and easy-to-prepare meals. Some people also go for other types of lean meats such as pork tenderloin, lean ground beef, and skinless chicken breasts. Chicken skin is high in fat and calorie content, so chicken breast becomes an excellent source of low fat when the skin is removed, which helps a lot towards having a healthy heart. 

There are many ways to cook chicken, from frying to stir-frying as well as poaching. On the other hand, roasting and baking chicken is healthier for the heart. Many people do not know that grilling the chicken is the healthiest method of cooking it because the fat is drained out and yet a lot of the flavor is absorbed. 

Chicken nuggets, the favorite of many children, are usually deep fried in hot oil to achieve a crusty coating. Unfortunately, the oil makes the nuggets greasy and high in fat and cholesterol. Dietitians and nutritionists recommend tossing the chicken in a zip lock with seasoned breading mix, and then baking them in the oven. The oven-fried chicken nuggets still have the golden crusty coating without the extra fat obtained from deep-frying. 

The heart and gizzard of chicken are usually sold as giblets and used to add flavor in gravy, soups, and stews. The heart and gizzard are good sources of protein, vitamin B6, vitamin B12, zinc, selenium, and iron. They are likewise rich in riboflavin, folate, thiamin, niacin, and pantothenic acid. Although both chicken heart and gizzard provide omega-3 and omega-6 essential fatty acids, individuals who are looking after their cholesterol intake are not advised to eat them because of their high cholesterol content. 

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The word banana was derived from the Arabic word “banan”, meaning fingers, because it looks like hanging fingers clustered together to form a hand. Believed to originally be cultivated in South and Southeast Asia, horticulturists consider it as one of the oldest fruits on earth. 

Unknown to many, the banana is not a tree but a giant herb that belongs to the same family as the orchid and lily. Bananas have more than 1000 varieties, subdivided in 50 groups. The most commonly known variety of banana is the Cavendish, which is primarily produced for export markets. 

Delicious and sweet bananas are available all year round, making it one of the most popular fruits in the world. An average banana contains 400 mg potassium, 4 g fiber, and 110 calories. It is also a good source of calcium, protein, and vitamins. A medium-sized banana has less than 1 mg of sodium. And the best part, bananas contain very little sodium, no fat and no cholesterol. 

Bananas are rich in potassium that helps keep the heart healthy, reducing the risk of stroke. The high potassium content found in bananas is also good for the kidneys and bones. All the while controlling calcium excretion in urine to avoid loss of calcium from the body, thereby decreasing the possibility of osteoporosis. 

The tryptophan found in bananas assists in the production of serotonin, an amino acid which gives a calming effect to the brain and helps create a stable mood. Furthermore, tryptophan is a natural mood enhancer that is used to aid patients with Seasonal Affective Disorder (SAD). 

Studies show that bananas also contain vitamin B6 which is necessary to produce antibodies and hemoglobin in the blood to strengthen the immune system. Vitamin B6 also aids in converting carbohydrates to glucose therefore maintaining a normal blood sugar level. 

Bananas and the Heart 

Researchers have revealed that regularly eating potassium-rich bananas reduces the risk of stroke by 40%. Based on a survey involving more than 40,000 American males, it was found found that those who consumed foods high in potassium, magnesium, and fiber have less possibility of experiencing stroke and other cardiovascular-related diseases. 

Studies also show that potassium cuts down the possibility of a blood clot on the brain by 21%, hence lowering the probability of sudden death caused by stroke. According to their study, researchers recommend eating three bananas a day to lessen the risk of stroke — one during breakfast, one at lunchtime, and another in the evening. 

Potassium in bananas is necessary for normal muscular function. It helps muscles to contract so that the heart will beat properly and helps the heart to squeeze and pump blood throughout the body. Similarly, increasing potassium intake reduces muscle spasms and cramps during exercise, workouts, and other strenuous activities. 

Moreover, bananas are highly recommended for patients on a low sodium diet because of its low salt content. Low in sodium but with a high potassium content, bananas not only aid in regulating blood pressure but also seem to prevent certain types of cancer. 

Bananas are also known as a good source of both soluble and insoluble dietary fiber, which helps minimize constipation, improve bowel movements, fight cancer, and lower the risk of coronary heart disease by regulating blood cholesterol level and reducing blood glucose. 

Rich in iron, bananas help stimulate the production of hemoglobin, myoglobin, and other enzymes that are needed for the development and production of red blood cells, to reduce the possibility of anemia. 

Bananas are high in B-vitamins that calm the nervous system and reduce sleeping problems. Vitamin B6 is also important for the creation of good mood neurotransmitter, production of antibodies, and function as an anti-inflammatory agent to fight off cardiovascular diseases. 

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In the United States, heart disease is considered to be the leading cause of death, killing one person every 37 seconds, and it continues to kill more and more people all over the world. This could be frightening, but the good news is, heart disease can be prevented through diet and exercise. Maintaining a healthy weight and quitting bad habits such as smoking can also help avoid cardiovascular diseases. 

Eating a balanced diet with more fruits, vegetables, fish & fiber, and less saturated fat & sugar make the heart healthy as well as the rest of your cardiovascular system, and as a result, reduces the risk of heart disease and stroke. 

Apples are one of the fresh fruits that provide many benefits to the body, particularly to the heart. Adding apples to your daily food intake may indeed help keep the doctor away. Apples may be low in calories but it is a good source of vitamin C. At the same time, apples are also rich in vitamin K, dietary fiber, flavonoids, and phytochemicals. 

Apples and the Healthy Heart 

Researchers have revealed that an increased intake of apples has been associated with lessening the risk of cardiovascular diseases. The powerful phytochemicals found in apples help in reducing the risk of many diseases, including heart disease, stroke, and high blood pressure. Moreover, apples contain antioxidants that delay oxidation, thereby preventing free radical damage to the body. 

Furthermore, eating apples reduce the probability of metabolic syndrome by 26%. Metabolic syndrome is a group of health conditions that increase the risk of heart disease, stroke diabetes, and other chronic illnesses. According to the National Health and Nutrition Examination Survey (NHANES), researchers found that adults who consumed apples, apple juice, applesauce, and other apple products had 30% to 36% less probability of high blood pressure. 

Apples contain pectin, a natural fiber that acts as an anti-oxidant against low-density lipoprotein (LDL) cholesterol, commonly known as bad cholesterol in the blood stream, thereby decreasing bad cholesterol.  Studies show that munching two apples each day results in lowering a person’s cholesterol level by almost 16%. 

Likewise, apples have phytostanols, naturally-occurring plant-base substances that aid in lowering blood cholesterol. In the Women’s Health Study of almost 40,000 women, researchers found out that women who consumed at least one apple a day lessened the possibility of high blood pressure by 22% as compared to women who did not eat apples. 

Apples are also rich in quercetin, a phytochemical antioxidant that gives apple skin its red color. Quertecin is a powerful antioxidant that prevents blood clots, reduces free radical damage, and acts as an anti-inflammatory. 

Apples, apple juice as well as applesauce contain various kinds of flavonoids and other phenolic compounds known for their effective antioxidant properties. These flavonoids work against LDL cholesterols and increase the good cholesterol, warding off blocked arteries and veins. Similarly, flavonoids improve the functioning of the blood vessels, so keeping the blood pressure normal. 

Apples also help avoid cardiovascular diseases and cancer due to their low calorie content. Apples are also low in fat, and, sodium which stimulates water retention. Half a cup of apple contains 26 calories, effective enough to support weight loss when used in weight management programs to help keep the body slim and healthy. 

Fill up on Apples 

During the early winter, apples go out of season in Canada and United States Therefore apples are usually stored so that they can be sold even during winter. It has been noted that fruit and vegetables may lose their nutritional value due to prolonged storage. Unlike other fruits, apples preserve just about all of their flavonoid content for as long as five to six months if kept in cold storage. Furthermore, apple juice and applesauce contain more antioxidants than frozen apples. 

Apples are very affordable. You can find many varieties of apples that range from bright green to deep red in markets and groceries. Aside from nibbling apples whole or sliced, apples can also be added in vegetable and fruit salads. Apples are also used as a special ingredient in pies, breads, cakes, and tarts. Additionally, apples can be cooked with vegetables, such as carrots, sweet potatoes, and winter squash. 

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Why should we include Bison (or Buffalo if you prefer) meat in our healthy heart diet? Well, people who have eaten it say that Bison meat has an even better taste than beef being a bit more rich and sweet. It is better for our hearts too. This is because it has less cholesterol, fat and calories than beef. In fact it even has less fat than chicken which has been proffered as a healthy meat in the past.  But on the other hand it has more iron, zinc, potassium, selenium, phosphorous and vitamins B3 (Niacin), B6 & B12 than those other meats. Sounds like a chemistry laboratory but all of these things are necessary in small quantities for our healthy. Because it is high in protein, Bison meat will make you feel more full even though not eating as much of it. For this reason it will help us to avoid putting on weight where me may easily have done with perhaps beef, pork or lamb. Bison meat can be eaten as part of a low cholesterol, low fat, highly nutritious diet and is even recommended by the American Heart Association as such.

Another advantage for the health conscious is the way that Bison are grown. These animals are allowed to eat their natural foods and therefore do not have any hormone treatments or antibiotics to enhance their rate of growth. There is evidence that shows animals that have antibiotics in their feed can pass on unpleasant bacteria that are resistant to medication. This also means that if you ever decide to become an adherent of the Paleo Diet that tries to replicate what our distant ancestors ate, Bison meat will fit in perfectly. 

One thing to remember should you decide to eat Bison meat, it will cook differently to beef because it does have less fat. You must therefore adjust your cooking times accordingly. People who already eat Bison tend to recommend that it is eaten from rare to medium according to taste. Cooking it for too long will make it dry up and be far less tender. One suggestion is to cook it at a lower temperature than beef.

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Statistics show that heart disease is now the leading cause of death in both men and women. Therefore, we need to take care of our hearts and ensure that it is always in good shape. To keep our hearts fit and healthy, it is important to do regular exercises and follow a weight control program. Additionally, choose a specific healthy heart diet to reduce the risk of heart and other chronic diseases. 

Experts advise that having a diet that is healthy for the heart reduces blood clots and inflammation; thus, lessens the possibility of heart disease or stroke. Accordingly, it is vital to understand the effects of your food choices to prevent or manage heart disease and high blood pressure. 

Healthy Benefits of Fish 

Eating fish does not only provide essential nutrients but also decreases the threat of sudden death due to heart diseases. Researchers have revealed in their studies that fish contain unsaturated omega-3 fatty acid, which lessens the risk of heart disease. Omega-3 fatty acids are found to help lower blood pressure and triglyceride levels, hence, reducing the risk of sudden death caused by heart attack, stroke, and abnormal heartbeats, also known as arrhythmias. Omega-3 fatty acids aid in reducing inflammation of the body and delay the growth rate of atherosclerotic plaque. Furthermore, fish rich in omega-3 fatty acids contribute to keep the retina of the eye and brain tissues 

healthy. 

Regular consumption of fish improves blood vessel elasticity, lowers blood fats, and boosts good cholesterol in our body. Children who eat fish are less likely to develop asthma while elderly people who eat fish at least once a week have smaller risk of developing dementia. Studies also show that pregnant women who eat fish have lesser possibility of premature delivery or low birth weight. Moreover, breastfed babies whose mother eats fish rich in omega-3 fatty acids have better brain and eye development. 

Aside from being a great source of protein and omega-3 fatty acids, fish is likewise rich in riboflavin (vitamin B2), vitamin D, calcium, and phosphorous. Fish is also an excellent source of minerals, such as iron, magnesium, potassium, and zinc. 

Eat Fish 

Doctors recommend eating two 4-ounce servings of fish in a week while the American Heart Association advises people with heart disease to have at least one serving of fish in a day. 

Based on different studies conducted, researchers say that oily fish like salmon, tuna, and sardines are excellent sources of omega-3 fatty acids. They also suggest trout, herring, and are mackerel. Similarly, char, sablefish, and anchovies are found to be rich in omega-3 fatty acids. On the other hand, if these fish do not suit your taste buds, you can try other white fish, such as halibut and cod. 

Four ounces of salmon gives 83% of the omega-3 fatty acid you need for a day. In the meantime, a 4-ounce serving of halibut provides 25% of the omega-3 you need in a day while cod offers 15%. 

The type of fish you eat is as important as how you prepare them. The manner of preparation creates a big difference in the level of blood cholesterol. Nutritionists advise eating fish when broiled, grilled, baked or steamed. You can poach your fish as well by putting it on a plate over a saucepan with moderately boiling water before covering. Fish loses their health benefits when deep-fried so use only a small amount of oil or butter and fry the fish in medium heat. 

Tuna has always been the healthy choice when eating fish. It is highly recommended to eat tuna with low-fat mayonnaise. Likewise, you can pair your tuna with whole grain bread and put some pickle or relish on it. 

A Word of Warning 

Though doctors recommend eating one to two fish meals a week, they warn people from too much fish consumption because of the risks involved. 

Some fish, such as tuna, swordfish, king mackerel, tilefish and golden bass, have high mercury content, which can be a serious threat to women who may be pregnant, breastfeeding women, and children. When mercury enters the body, it interferes with the brain development of your children, which can cause mental retardation, cerebral palsy, deafness, and even blindness. Excessive mercury can also affect the nervous system causing numbness of the fingers, lips and toes, muscle and joint pain, and delayed psychomotor development. Similarly, mercury can cause learning disabilities as well as short attention span, even in small quantity. 

Other fish may also contain other toxins like dioxins and polychlorinated biphenyls (PCBs). However, the levels of these toxins in fish are very low; thus, the health risks are low compared to the health benefits that you will get from eating fish. 

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