Short of breath? Feeling chest pains and tightness? Could these be signs of heart problems? Heart disease, also known as Cardiovascular disease (CVD), generally refers to conditions that involve narrowed or blocked blood vessels that can lead to heart attacks, chest pain (angina) and strokes. Other heart conditions, such as those that affect your heart's muscle, valves or rhythm, are also considered forms of heart disease. Heart disease is one of the country’s major health concerns and a leading cause of premature deaths. But many forms of heart disease can be prevented and treated with healthy lifestyle choices and natural herbal alternatives. As part of a heart-healthy eating plan, your doctor or nutritionist may suggest drinking some herbal teas — and with good reason. Yes, daily consumption some herbal teas can promotes the well-being of your heart and entire circulatory health, and can become a reason for long life. 7 Teas That Can Help or Harm Your HeartGreen TeaHealth Benefits of Green TeaBy Paula Spencer Scott
FROM THE WEBMD ARCHIVES Green tea is so good for you that it's even got some researchers raving. "It's the healthiest thing I can think of to drink," says Christopher Ochner, PhD. He's a research scientist in nutrition at the Icahn School of Medicine at Mount Sinai Hospital. Of course, no one food will protect you from disease. Your health is wrapped up in your lifestyle and your genes, so even if you drink green tea all day long, you also need to take care of yourself in other ways, like not smoking, being active, and eating a healthy diet. Green tea’s biggest benefit? "It's all about the catechin content," says Beth Reardon, RD, a Boston nutritionist. Catechins are antioxidants that fight and may even prevent cell damage. Green tea is not processed much before it's poured in your cup, so it's rich in catechins. What the Research ShowsGreen tea has been shown to improve blood flow and lower cholesterol. A 2013 review of many studies found green tea helped prevent a range of heart-related issues, from high blood pressure to congestive heart failure. What’s good for the heart is usually good for the brain; your brain needs healthy blood vessels, too. In one Swiss study, MRIs revealed that people who drank green tea had greater activity in the working-memory area of their brains. Green tea has also been shown to help block the formation of plaques that are linked to Alzheimer's disease. Green tea seems to help keep blood sugar stable in people with diabetes. Because catechins lower cholesterol and blood pressure, they can help protect against the damage a high-fat diet can cause, Ochner says. What About Weight Loss?Sorry, but no drink or food melts the pounds off. While some evidence suggests that the active ingredient in green tea, EGCG, may help you drop a few pounds, other studies show no effect. But green tea is a smart swap for sugary drinks. "All things being equal, if you sub 1-2 cups of green tea for one can of soda, over the next year you'd save over 50,000 calories," Ochner says. That's more than 15 pounds. Just don’t swamp it with honey or sugar! Relaxing RitualSipping tea helps you slow down and relax, Reardon says. A natural chemical called theanine found in green tea can provide a calming effect. But perhaps the biggest benefit, which you get right away, is just taking a tea break. Here’s how to make your next cup:
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25 Healthy and Delicious Soup Recipes On A BudgetTable of Contents 1. Introduction 2. Healthy Creamy Cauliflower and Onion Soup 3. Simply Amazing Creamy Broccoli and Spinach Soup 4. Cheesy Ravioli & Vegetable Soup 5. Seasoned Vegetarian Bean and Barley Vegetable Soup 6. Hearty Sweet Potato Soup 7. Low-Fat Herbed Vegetarian Zucchini and Cheddar Soup 8. Decadent Creamy Corn Soup with Fresh Cheese and Cilantro 9. "Skinny" and Oh So Creamy Mushroom Soup 10. Savory Greek Tofu Lemon Rice Soup 11. Broccoli, Potato, and Cheddar Cheese Soup 12. Delicious Vegan Ginger and Carrot Soup 13. Quick, Easy, and So Delicious Cream of Zucchini Soup 14. Low-Fat Vegan and Gluten-Free Corn Soup 15. Delicious and Creamy Tomato Soup 16. Creamy Ginger, Parsnip, and Sweet Potato Soup 17. Sweet Potato and Peanut Bisque Soup 18. Creamy Radish Soup 19. Quick and Easy French Onion Soup 20. Healthy and Delicious Quinoa and Kale Soup 21. Yellow Split Pea Soup with Potatoes, Saffron, and Crispy Croutons 22. Healthy and Energizing Kale Soup with Herbs 23. Creamy Asparagus Soup 24. Healthy Curried Coconut Corn Bisque Soup 25. Delicious Vegan Thai Coconut Vegetable Soup 26. Low-Calorie and Gluten-Free Vegetarian Lentil Soup 27. In Closing 1. IntroductionWell, let me first say, thank you so much for choosing my blog to read! Eating healthy is a lifestyle and these special soup recipes are a delicious way to stay healthy and provide your body with necessary nutrients, vitamins, and minerals. A big reason why so many people don't eat healthier meals is because they think that they can't afford the ingredients or that it is too hard to prepare healthy meals. But that is not true. This book has been created to help you and contains 25 healthy soup recipes that are easy to make, cost less than €1.50 per serving, and taste fantastic! Without further delay, allow me to introduce you to what you got this book for....THE SOUP RECIPES!!! 2. Healthy Creamy Cauliflower and Onion SoupIngredients:
Preparation:
3. Simply Amazing Creamy Broccoli and Spinach Soup Ingredients:
Preparation:
4. Cheesy Ravioli & Vegetable SoupIngredients:
5. Seasoned Vegetarian Bean and Barley Vegetable SoupIngredients:
Preparation:
6. Hearty Sweet Potato SoupIngredients:
Preparation:
Low-Fat Herbed Vegetarian Zucchini and Cheddar SoupIngredients:
Preparation:
8. Decadent Creamy Corn Soup with Fresh Cheese and CilantroIngredients:
Preparation:
9. "Skinny" and Oh So Creamy Mushroom SoupIngredients:
Preparation:
10. Savory Greek Tofu Lemon Rice SoupIngredients:
Preparation:
11. Broccoli, Potato, and Cheddar Cheese SoupIngredients:
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12. Delicious Vegan Ginger and Carrot SoupIngredients:
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13. Quick, Easy, and So Delicious Cream of Zucchini SoupIngredients:
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14. Low-Fat Vegan and Gluten-Free Corn SoupIngredients:
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15. Delicious and Creamy Tomato SoupIngredients:
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16. Creamy Ginger, Parsnip, and Sweet Potato SoupIngredients:
17. Sweet Potato and Peanut Bisque SoupIngredients:
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18. Creamy Radish Soupingredient:
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19. Quick and Easy French Onion SoupIngredients:
20. Healthy and Delicious Quinoa and Kale SoupIngredients:
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21. Yellow Split Pea Soup with Potatoes, Saffron, and Crispy CroutonsIngredients:
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22. Healthy and Energizing Kale Soup with HerbsIngredients:
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23. Creamy Asparagus SoupIngredients:
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24. Healthy Curried Coconut Corn Bisque SoupIngredients:
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25. Delicious Vegan Thai Coconut Vegetable SoupIngredients:
Preparation:
26. Low-Calorie and Gluten-Free Vegetarian Lentil Soup Ingredients:
Preparation:
In ClosingI just wanted to say thank you again for checking out my blog. I truly hope that you enjoy these soup recipes and more importantly, I hope that all of the recipes will help you eat healthier, increase your energy, save you money, and live a very healthy lifestyle.
To this day, it remains difficult to judge how much visceral fat you may have. Bulging belly and a large waist (more than 35 inches for females and more than 40 inches for males) are two indicators that you may have an excess amount of visceral fat. There are two mode of exercise that can be beneficial in losing belly fat: cardiovascular exercise and strength training. In saying that, one will only obtain a flat stomach if they combine cardiovascular exercise and strength training to remove the fat. However, it is crucial that the role of nutrition must not be undervalued. Luckily, there are scientific proven strategies you can follow that will assist to decrease visceral fat such as consuming less carbohydrates, added sugar, cut down on junk food. Eat organic foods, it keeps you feeling full longer. In addition, it will help you to avoid eating pesticides, herbicides which can mimic hormones that in fact add to body fat. For instance, try to avoid processed foods and foods that are packaged in cans or plastic in addition, to increasing your protein intake and participating in more aerobic exercise. Remember to buy local when possible; or perhaps even better, grow your own and combine food choice with regular exercise for best results. Therefore, trying a few of these strategies, you can lose visceral fat and enhance your health. For instance, “A workout a day keeps belly fat away” and “an apple a day keeps the doctor away. However, sustaining appropriate hydration is one of the easiest – yet habitually most ignored – behaviours to remain healthy. Did you know that drinking water helps to removes toxins, prevents arthritis, fight infection, promotes a healthy heart, lose weight by boosting ones metabolism by 25%-30%, and has been shown to raises ones energy levels. Likewise, drinking water before meals can assist to reduce the amount, we consume which in turn can help us lose weight. Here is a delicious, cooling and revitalising detox recipe without adding extra calories and sugar. This recipe containing cucumber makes it a rich of manganese, vitamin C, B-5, K, potassium and an assortment of flavoured antioxidants that are great for skin health. Similar, lemon water is known to reduce one’s appetite and assist you to feeling full longer, whereas mint is good for digestive aid, and with nausea and headaches.
To sum up, eat whole, drink water, stay active & be healthy. Home Cardiac Rehab ProgramExercise is medicine An inactive lifestyle and poor dietary habits are two of the biggest causes of health problems. Thinking of exercise as another medication that will be “taken” daily will have many positive health benefits. Some of these benefits are:
The goals of a home program are to:
Warming UpThis warms up the muscles by slowly increasing blood flow, increasing your heart rate and opening blood vessels. StretchesStretches will help improve flexibility and avoid injury
Calf Stretch
Achilles StretchLower Back and Hamstring Stretch
Quadriceps Stretch
Re- Warm- up Aerobic TrainingThe word aerobic means needing air or oxygen. Your body uses oxygen during exercise to produce “fuel” so you may continue the activity. This “fuel” production includes burning calories in the form of fat stored on the body as well as carbohydrates. During exercise, you continue to produce fuel and use the fat stores to help you with your weight loss goals. Aerobic exercise is repetitive and sustained movement. It usually involves large muscle groups, such as the legs, for a long period. Target Heart RateYou wear a heart monitor during cardiac rehab. The monitor gives your clinicians feed back on how fast your heart is beating and whether it is in a “normal” rhythm for you. We developed a Target Heart Rate range during this time to help you exercise within an appropriate and safe level. We want you to continue with your exercise at home in the same manner, and have developed a Target Heart Rate range we feel is best for you. * Your THR range for home exercise: _________________ to _________________. You can track this Target Heart Rate range by counting your pulse for 15 seconds and multiplying by 4. You may want to memorise the numbers that relate to your heart rate range to more easily check to see if you are in your target range. You can find your pulse on your wrist by turning your palm upward. Lightly press on the thumb side between the bone and the tendon with the first two fingers of the opposite hand. You should feel a pulsation against these fingers. Count the number of times you feel this in 15 seconds. Alternatively, If you have trouble feeling your pulse, consider buying a pulse-meter. There are many brands and a few different type. Drop us a message if you want to learn more about a recommendation on polar pulse-meters watch, which are clinically proven in cardiac rehab phase III to accurately reads your heart rate continuously. Cardiovascular Exercise
Rating of Perceived Exertion
Resistance TrainingThe goals of resistance training are to increase the amount of lean muscle on your body, and improve your ability to complete your daily activities such as shopping, house cleaning, yard work, and hobbies. Use a weight that will allow you to complete 12-15 repetitions without too much straining. Breathe normally throughout the routine. Do not let the weights drop, or use fast motions Use the pictures and explanations of the exercises on the following pages to help guide you through the weight activities. Shoulder PressRepetitions: 12-15, Sets: 1 to 3 as you can tolerate. Upright RowRepetitions: 12-15, Sets: 1 to 3 as you can tolerate. Biceps CurlRepetitions: 12-15, Sets: 1 to 3 as you can tolerate. TricepsRepetitions: 12-15, Sets: 1 to 3 as you can tolerate. Front Deltoid RaiseRepetitions: 12-15, Sets: 1 to 3 as you can tolerate. Lateral RaiseRepetitions: 12-15, Sets: 1 to 3 as you can tolerate. Cool DownThe purpose of the cool down is to: Once the cool down is completed, repeat the stretches discussed earlier. NOTICE: Home Cardiac Rehab ExercisesThe goal of a home program are to:
Repeat each exercise 10 - 15 times. Do the exercises two times each day.
On day 4 and 5, add 1/2 pound hand weights as you do your exercises. On day 6, commence using one-pound hand weights. Small dumbbells or wrist weights are fine, or you can use bags of dried beans for your weights or milk jugs filled with water. Elbow BendsBent Arm RaisesElbow Extensions to the SideStraight Arm Raises‘Arm CirclesAfter Day 5, add these exercises to your program: Marching in PlaceWaist BendsWaist TwistsAfter your first week at home add this exercise: Knee TouchesAfter you have been home for 3 weeks, add: Knee bendsKnow Your Heart AnatomyUnderstanding how your heart functions and contributes to your entire body can go a long way in helping you appreciate the hardest-working muscle in your body. Your heart is made up of:4 ChambersThe two upper chambers (the atria) receive and collect blood. The two lower chambers (the ventricles) pump blood to other parts of your body. 4 ValvesThe aortic, pulmonary, mitral and tricuspid valves are designed to allow the forward flow of blood and prevent the backward flow. Blood passes through a valve before leaving each chamber of the heart. What are valves anyway? Valves are actually flaps (leaflets). They either act as one-way inlets for blood coming into a ventricle or one-way outlets for blood leaving a ventricle. As the heart muscle contracts and relaxes, the valves open and shut, letting blood flow through. Blood VesselsThese bring blood to the lungs, where oxygen enters the bloodstream, and then to the body. An Electrical SystemThis serves as a natural pacemaker and stimulates contraction of the heart muscle. How does the heart work? In short, it has a big job. “Your cardiovascular system — made up of the heart and blood vessels — is responsible for circulating blood throughout your body to supply your tissues with oxygen and nutrients. “Your heart is the muscle that pumps your blood through the blood vessels to the body tissues. A network of arteries and veins also carries blood throughout the body. Quick facts about your heart
​Cardiovascular Fitness ProgramWhat is in it for me? Cardiovascular (aerobic) exercise: ▪ Increases your energy and stamina ▪ Helps control blood pressure ▪ Improves your blood lipid profile (cholesterol) ▪ Helps you burn extra calories to maintain an ideal weight. Aerobic power helps an athlete encourage a challenging exercise pace over time. When you get tired, your movements are no longer fluid and systematic. You are more probable to make mistakes or get injured. Even though you can expect advantages from engaging in cardiovascular exercise, not all exercises are suitable or safe for everyone. You should, therefore, consult with your doctor before starting any exercise program. The information provided in this handout should not exchange for medical counselling specific to you. What type of exercise will most improve my cardiovascular fitness? Activities like walking, jogging, running, cycling, swimming, aerobics, rowing, stair climbing, hiking, cross country skiing and many kinds of dancing are “pure” aerobic activities. Sports such as soccer, basketball, squash, and tennis may also enhance your cardiovascular fitness. What’s the best type of cardiovascular exercise? The best variety is an exercise you enjoy and will continue to do! Choose an activity that matches your personal preferences and health and fitness status. Think about previous injuries. Mix high-impact tasks like jogging or step aerobics with weight-supported tasks like rowing and cycling. The more muscles comprised of the activity, the greater your aerobic challenge. One of the most significant changes taking place during for a road race, much of your preparation should involve running, using the muscles and motions needed in competition. To ease the pounding on your feet, knees, and hips, it is a good idea to do some cycling or swimming. But running itself gives the best “sport-specific” conditioning for a running event. What about warm-up? Warm-up makes your workout feel smoother, prevents injuries, and assists your body move efficiently from a low to high metabolic state. Perform the activity you’ll be doing for aerobic conditioning at a much lower level for about five (5) to ten (10) minutes or longer. Gradually raise the intensity of exercise until you’re in your target training range. You can also comprise some flexibility exercises as part of your warm-up. After you’ve warmed up a bit, stretch the muscles that you will use during the activity or which you realise are tight. edit. How long should my workout be? If you are just starting out, you may enhance your stamina with just 15 minutes of cardiovascular exercise. However, most studies indicate that cardiovascular training requires a minimum of 30 minutes, 3 times a week to guarantee increased aerobic capacity in about 8 to 12 weeks. Athletes utilising high-intensity continuous training to raise their lactate threshold should exercise for 25 to 50 minutes depending upon their level of fitness. Interval training to improve aerobic power should include low or high-intensity intervals of at least 60 to 90 seconds duration, with one (1) to two (2) minutes recovery in between intervals. How many days each week should I exercise? Aerobic training three (3) to five (5) days per week will improve your cardiovascular fitness. Performing a high impact activity more than five (5) days a week causes an increased risk of injury. If you’d like to exercise five (5) to six (6) times a week, pick two (2) or three (3) activities that use different muscles and movements. This will stop chronic joint and muscle stress. A variety of exercise choices retains exercise fun and gives you more options when circumstances or seasons change. Training just two (2) days a week will assist you to maintain the aerobic fitness you already have. High-intensity interval exercise should be done no more than once or twice a week. You should only do this after you’ve made a good base of cardiovascular fitness. How hard should I push myself? The intensity of your exercise session will rely on your level of fitness, age, and fitness goals. In general, you must challenge your body to execute at an intensity that is slightly higher than your normal exertion level. Your pulse or heart rate is a fine measure of intensity. There is a direct relationship between the oxygen requires of your body and how fast your heart beats. If you know your maximum heart rate from a stress test, you can accurately check a training pace that reflects your training goals using percentages of maximum heart rate. Otherwise, you can use different formulas to estimate your maximum heart rate and workout intensity. See the “Training Heart Rate Worksheet”. For a continuous paced workout retain your heart rate at the desired level. For interval training, ensure you’ve warmed up 15 to 20 minutes at a low-intensity aerobic pace. Then start your intervals. You should feel challenged, not tired out. Slow down or stop if you don’t feel fine. How do I know when it’s OK to add more time or distance? As a rule of thumb: Do not raise your time or distance by more than 10 to 20% each week. For example, if you start exercising for 10 minutes each session, only add 1 to 2 minutes each week for the first couple of months. It’s smarter to go a little slow in the starting. Even if you feel you could progress more quickly, your muscles and joints take longer to adjust to the stress of exercise than your heart and lungs. What about a Cool-down? Cardiovascular Fitness ProgramWhat effect does caffeine has on your Heart?Ever since I started meeting new clients with a heart rhythm disorder (“heart skips a beats” / “heart started racing”), I have personally decided to stop consuming any form of caffeine mainly due to the wide-ranging research that suggest that caffeine could aggravate the heart. Despite this, today society usage of caffeine is at an all-time high as it comes in numerous forms such as coffee, energy drinks/ sachets, sports performance drinks etc… It turns out caffeine does in fact affect the heart (within the 30 – 60 minutes absorption period). High doses of caffeine increase the level of epinephrine (adrenalin) within the blood vessels. As a result, epinephrine is extensively connected with raising blood pressure, increasing the force or contractility of the heart, and slightly raises the heart rate. Back to the reason why I have personally decided to stop consuming any form of caffeine; It is widely known that diagnosed heart rhythm disorder patients are prone to abnormal heart rhythms. Consequently, high doses of caffeine can cause the heart to develop skipped beats ranging from the lower or upper heart chambers or encounter palpitations resulting from a rapid heart rhythm.
Most heart rhythm disorder patients that I came across, stated that when they consumed high doses of caffeine, there were an “uncomfortable sensation of the heart beating”. This is due to the typically association of increased levels of epinephrine in the blood stream that contributes to increased rate force of each heartbeat and heart rate. On the other hand, if the caffeine contributes to the abnormally heartbeat, the abnormal heart rhythm can continue when caffeine levels are very low or absent. Consequently, the consideration of a trial that entails of cessation caffeinated products is always a bright idea if you have experience an abnormal heart rhythm or any new heart symptoms (uncomfortable sensation of the heart beating rapidly or heart skips a beat).Then again, most people who often relish caffeinated products bodies has a tendency to develop an tolerance to caffeine and the effects on the heart are diminished. Yet for the utmost of patients that have consumed caffeine for countless years, caffeine is indecently associated with the development of new abnormal heart rhythms. To put it briefly, when you start consuming caffeine or high doses and begin to feel abnormal heart beats or rhythms, it is advised to stop consuming caffeine. As a result, it may take a few days for the heart to return to normal after the exposure to caffeine. However, if the symptoms (uncomfortable sensation of the heart beating rapidly or heart skips a beat) are severe, consult your general practitioner. On the other hand, if you experience these symptoms after numerous of years consuming similar levels of caffeine, then your heart related symptoms are probable triggered from other sources. What`s my 2 km Cardio Range?It Easy Not To Stray More Than 2 km From Home The announcement made by Leo Varadkar regarding the latest level of restrictions on citizens last night in the fight to contain the corona virus left many confused by the idea of straying no more than 2 km from their home for reasons other than essential travel for work or shopping. How exactly would anyone know how far was 2km from their house? Ever since, midnight last night, when the legislation has started to commenced, people all over the country have been ordered to stay in their homes to help stop the spread of COVID-19. We are being ask only to go outside;
The key question, we all been asking is Dave Bolger from 2kmfromhome.com website takes the confusion out of your cardio with a simple pin drop test. The users IP address allows ones to pinpoint their exact location and offers a clear visualisation of where you can go. Click the highlighted text (above) or the picture (below) for a clear visualisation of your 2 km radius. Parents, are allow to include children in their exercise and bring the dog for a walk. Just remember to respect the people around you and stay 2 km clear of anyone from outside your household. Stay Safe EVERYONE!!!! Home Exercise GuideHere are the rules:
Body-weight & BeginnersAdditional: Home Workouts with Resistance / cardioFor today workout, you will need;
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CARDIO: **click HERE or click on the map picture for a 2 km radius visualisation of where you can perform today`s cardio ** Option A: Walking 15 minutes warm up (10/11 on Borg scale) 20-30 minutes (11-14 on Borg scale) 10 minutes cool-down (10/11 on Borg scale) |
Kettle-bells
What is heart disease?
Cardiovascular disease is a category of diseases that comprise the heart or blood vessels. Cardiovascular disease comprises coronary artery diseases such as angina and myocardial infarction (commonly known as a heart attack). Other cardiovascular diseases comprise stroke, heart failure, hypertensive heart disease, rheumatic heart disease, cardiomyopathy, heart arrhythmia, congenital heart disease, valvular heart disease, pericarditis, aortic aneurysms, peripheral artery disease, thrombolytic disease, and venous thrombosis.The underlying mechanisms change depending on the disease. Coronary artery disease, stroke, and peripheral artery disease include atherosclerosis. This may be originated by high blood pressure, smoking, diabetes type 2, lack of exercise, obesity, high blood cholesterol, poor diet, and excessive alcohol consumption, among others. High blood pressure is judged to account for approximately 13% of cardiovascular disease deaths, while tobacco accounts for 9%, diabetes 6%, lack of exercise 6% and obesity 5%. Rheumatic heart disease may follow unrefined strep throat.
Cardiovascular diseases are the leading source of death globally. This is true in all regions of the world except Africa. Together resulted in 17.9 million deaths (32.2%) in 2015, up from 12.4 million (25.9%) in 1990. Deaths, at a given age, from cardiovascular disease, are more common and have been rising in much of the developing world, while rates have refused in most of the developed world since 1970. Coronary artery disease and stroke account for 80% of cardiovascular diseases deaths in males and 75% of cardiovascular disease deaths in females. Most cardiovascular disease affects older adults. The average age of death from coronary artery disease in the developed world is around eighty (80) while it is around sixty-eight (68) in the developing world. Diagnosis of the disease typically happens seven to ten years earlier in men as compared to women.
It is judged that up to 90% of cardiovascular disease may be preventable
Prevention of cardiovascular disease includes improving risk factors through healthy eating, exercise, avoidance of tobacco smoke and limiting alcohol intake. Treating risk factors, such as high blood pressure, blood lipids and diabetes is also advantageous. Treating people who have strep throat with antibiotics can reduce the risk of rheumatic heart disease. The use of aspirin in people, who are otherwise healthy, is of unclear advantage.
Ways to lower your blood pressure naturally
High blood pressure is a major risk factor for coronary heart disease (heart attack, heart failure and kidney disease). Getting your blood pressure check regularly and controlling your blood pressure can in due course reduce one’s risk of encountering coronary heart disease. Although prescription drugs are one way to treat coronary heart disease, there are notable several alternatives yet natural techniques that can help.
Our health in our hands. It appears so simply that with little steps and measure, we can improve our health. Time is a major issue as a barrier in achieving our goals.
Our health in our hands. It appears so simply that with little steps and measure, we can improve our health. Time is a major issue as a barrier in achieving our goals.
Unlock your potential with good nutrition and lifestyle
13
Take care of your body. It`s the only place you have to live. It time to
step up to the plate and change your life.
In total, there is 168 hours in a week. Sleep accounts for an approximately 8 hours a night along with work. Leaving us with 56 hours a week for?
If we plan our week, block out some time to do the tasks and activity we want, Consequently, we can easily achieve our goals and we still have time to watch TV :)
​13 different ways to lower blood pressure
1. Walking just 30 minutes a day can help lower your blood pressure. More exercise helps reduce it even further.
2. Weight loss: losing 17 pounds (7.7 kg) was connected to reducing systolic blood pressure (-8.5) and diastolic blood pressure (-6.5). The blood pressure reduction of weight loss is much greater when you exercise.
3. Smoking Cessation: Each puff of a cigarette, triggers an upsurge in blood pressure. Smoking mainly due to the chemicals in tobacco are established to harm blood vessels.
4. Refined carbs, sugar, can increase blood pressure. Studies have shown that a low-carbohydrates diets can assist to lower your blood pressure levels.
5. Latest guidelines for reducing blood pressure suggest lowering sodium intake.
6. Drinking alcohol has been associated with an upsurge in blood pressure. Restrict your consumption to no more than two drink a day for males and one for females.
7. Try and consume more foods that are high in potassium to assist reduce blood pressure:
8. Eating berries, have been shown to decrease one’s blood pressure and their overall risk of coronary heart disease.
9. Just like #7 (potassium rich foods), try and consume more foods that are high in calcium (dark leafy greens, dairy and tofu) that can assist reduce blood one’s blood pressure.
10. Magnesium is a vital mineral that facilitates blood vessels to relax and to control blood pressure. Magnesium can be integrated into your diet through the following of foods (vegetables, legumes, dairy, chicken, meat and whole grains.
11. Stress is a major risk factor for coronary heart disease and is known to cause an upsurge in one’s blood pressure levels. There a few and manageable ways to reduce our stress levels. For instance, listing to music can assist to relax our nervous systems. Both mindfulness meditation and deep breathing can activate the parasympathetic nervous system, that has been proven to reduce your blood pressure and pulse heart rate.
12. Try to consume dark chocolate and cocoa powder, which both are associated with causing blood vessels to dilate and a reduction in blood pressure.
13. The top three natural substances natural substances, which have been established to reduce one’s blood pressure and to enhance one’s cardiac health are aged garlic exact and fish oils.
2. Weight loss: losing 17 pounds (7.7 kg) was connected to reducing systolic blood pressure (-8.5) and diastolic blood pressure (-6.5). The blood pressure reduction of weight loss is much greater when you exercise.
3. Smoking Cessation: Each puff of a cigarette, triggers an upsurge in blood pressure. Smoking mainly due to the chemicals in tobacco are established to harm blood vessels.
4. Refined carbs, sugar, can increase blood pressure. Studies have shown that a low-carbohydrates diets can assist to lower your blood pressure levels.
5. Latest guidelines for reducing blood pressure suggest lowering sodium intake.
6. Drinking alcohol has been associated with an upsurge in blood pressure. Restrict your consumption to no more than two drink a day for males and one for females.
7. Try and consume more foods that are high in potassium to assist reduce blood pressure:
- Fruit, including bananas, apricots, melons & avocados.
- Fish: Salmon & Tuna
- Leafy greens vegetables, tomatoes, potatoes and sweet potatoes
- Nuts, seeds & beans
- Dairy (i.e. milk and yogurt)
8. Eating berries, have been shown to decrease one’s blood pressure and their overall risk of coronary heart disease.
9. Just like #7 (potassium rich foods), try and consume more foods that are high in calcium (dark leafy greens, dairy and tofu) that can assist reduce blood one’s blood pressure.
10. Magnesium is a vital mineral that facilitates blood vessels to relax and to control blood pressure. Magnesium can be integrated into your diet through the following of foods (vegetables, legumes, dairy, chicken, meat and whole grains.
11. Stress is a major risk factor for coronary heart disease and is known to cause an upsurge in one’s blood pressure levels. There a few and manageable ways to reduce our stress levels. For instance, listing to music can assist to relax our nervous systems. Both mindfulness meditation and deep breathing can activate the parasympathetic nervous system, that has been proven to reduce your blood pressure and pulse heart rate.
12. Try to consume dark chocolate and cocoa powder, which both are associated with causing blood vessels to dilate and a reduction in blood pressure.
13. The top three natural substances natural substances, which have been established to reduce one’s blood pressure and to enhance one’s cardiac health are aged garlic exact and fish oils.
- Aged extract is established to be effective as a standalone treatment and in conjunction along with conventional therapies for reducing blood pressure levels.
- Fish oil: recognised with enhancing cardiac health, in which fish oil or fish oil tablets could help hypertension patients the greatest.
Ways you can avoid cardiovascular disease
Cardiovascular disease is a major cause of disability and premature death throughout the world, and contributes substantially to the escalating costs of health care. The underlying pathology is atherosclerosis, which develops over many years and is usually advanced by the time symptoms occur, generally in middle age. Acute coronary and cerebrovascular events frequently occur suddenly, and are often fatal before medical care can be given. Modification of risk factors has been shown to reduce mortality and morbidity in people with diagnosed cardiovascular disease.
Several forms of therapy can prevent coronary, cerebral and peripheral vascular events. Decisions about whether to initiate specific preventive action, and with what degree of intensity, should be guided by estimation of the risk of any such vascular event. The risk prediction charts that accompany these guidelines allow treatment to be targeted according to simple predictions of absolute cardiovascular risk.
The debilitating and often fatal complications of cardiovascular disease are usually seen in middle-aged or elderly men and women. However, atherosclerosis – the main pathological process leading to coronary artery disease, cerebral artery disease and peripheral artery disease – begins early in life and progresses gradually through adolescence and early adulthood (15–17). It is usually asymptomatic for a long period.
The rate of progression of atherosclerosis is influenced by cardiovascular risk factors: tobacco use, an unhealthy diet and physical inactivity (which together result in obesity), elevated blood pressure (hypertension), abnormal blood lipids and elevated blood glucose (diabetes). Continuing exposure to these risk factors leads to further progression of atherosclerosis, resulting in unstable atherosclerotic plaques, narrowing of blood vessels and obstruction of blood flow to vital organs, such as the heart and the brain. The clinical manifestations of these diseases include angina, myocardial infarction, transient cerebral ischaemic attacks and strokes. Given this continuum of risk exposure and disease, the division of prevention of cardiovascular disease into primary, secondary and tertiary prevention is arbitrary, but may be useful for development of services by different parts of the health care system. The concept of a specific threshold for hypertension and high blood cholesterol is also based on an arbitrary dichotomy.
The purpose of applying the recommendations elaborated in these guidelines is to motivate and assist high-risk individuals to lower their cardiovascular risk by:
● Smoking cessation or reducing the amount smoked.
● Making healthy food choices.
● Being physically active and achieving the health recommendation goals of more than 10,000 steps a day.
● Lowering body mass index and waist–hip ratio (to less than 0.8 in women and 0.9 in men (these figures may be different for different ethnic groups).
● Lowering blood total cholesterol
● Controlling blood sugar levels, especially in those with impaired fasting blood sugars and impaired glucose tolerance or diabetes.
● Lowering blood pressure.
The debilitating and often fatal complications of cardiovascular disease are usually seen in middle-aged or elderly men and women. However, atherosclerosis – the main pathological process leading to coronary artery disease, cerebral artery disease and peripheral artery disease – begins early in life and progresses gradually through adolescence and early adulthood (15–17). It is usually asymptomatic for a long period.
The rate of progression of atherosclerosis is influenced by cardiovascular risk factors: tobacco use, an unhealthy diet and physical inactivity (which together result in obesity), elevated blood pressure (hypertension), abnormal blood lipids and elevated blood glucose (diabetes). Continuing exposure to these risk factors leads to further progression of atherosclerosis, resulting in unstable atherosclerotic plaques, narrowing of blood vessels and obstruction of blood flow to vital organs, such as the heart and the brain. The clinical manifestations of these diseases include angina, myocardial infarction, transient cerebral ischaemic attacks and strokes. Given this continuum of risk exposure and disease, the division of prevention of cardiovascular disease into primary, secondary and tertiary prevention is arbitrary, but may be useful for development of services by different parts of the health care system. The concept of a specific threshold for hypertension and high blood cholesterol is also based on an arbitrary dichotomy.
The purpose of applying the recommendations elaborated in these guidelines is to motivate and assist high-risk individuals to lower their cardiovascular risk by:
● Smoking cessation or reducing the amount smoked.
● Making healthy food choices.
● Being physically active and achieving the health recommendation goals of more than 10,000 steps a day.
● Lowering body mass index and waist–hip ratio (to less than 0.8 in women and 0.9 in men (these figures may be different for different ethnic groups).
● Lowering blood total cholesterol
● Controlling blood sugar levels, especially in those with impaired fasting blood sugars and impaired glucose tolerance or diabetes.
● Lowering blood pressure.
Taking aspirin (75 mg daily), once blood pressure has been controlled estimates of relative risk per unit increase in continuous risk factors.
If you really want to lower risk for cardiovascular disease you must need to follow a proper plan and you will be glad to know that Knows Your Heart can help you in this regard at best.
Easy Healthy Smoothies Recipes
Spinach Banana Flax-seed Smoothie ​
This smoothie is packed with vitamin C, vitamin B-6, omega-3 fatty acids and iron. Spinach contains an antioxidant, which lowers glucose levels, increases insulin sensitivity and helps in prevention of diabetes. It also contains chlorophyll, which has cancer prevention properties. The smoothie is packed with vitamin K, which has been associated with better bone health. The healthy drink also improves digestive regularity due to the fibre content in it, promotes healthy skin and hair thanks to vitamin A. The mineral potassium, which is part of the smoothie, as well as the decent amount of magnesium contribute to better heart health. The antioxidants in bananas reduce the damage caused by free radicals. The smoothie makes you feel full enough, resulting in lower appetite and easier weight loss. Flax seeds are an excellent source of plant-based protein, making this smoothie an even better choice.
Nutritional Information and Health Benefits: Energy:
226 calories, Protein: 5.1 g, Fat: 7.3 g, Carbs: 42.8 g, Sugar: 22.3 g, Fibre: 8.6 g
Tangerine Strawberry Smoothie
This smoothie is rich in nutrients which are shown to reduce inflammation, iron, and vitamin C, which helps fighting tiredness. Vitamin K in this smoothie strengthens your bones, while magnesium and zinc prevent stress and promote high quality sleep. The healthy drink helps lowering the blood pressure, controls your blood sugar levels and improves your gastrointestinal health.
Nutritional Information and Health Benefits:
Energy: 155 calorie, Protein: 5 g, Fat: 5.2 g, Carbs: 25.7 g, Sugar: 12.7 g, Fibre: 10 g
Raw Greens Smoothie
This smoothie is very dense nutrient despite being a low-calorie one. It is loaded with powerful antioxidants. It is also a perfect source of vitamin C and vitamin K, reducing the risk of heart disease and diabetes. The smoothie promote a healthy digestive tract and is rich in B vitamins as well as vitamin A. Last but not least, it is an excellent blood cleanser and has anti-inflammatory and anti-cancer substances. It is perfect for cleansing from nicotine.
Nutritional Information and Health Benefits: Energy:
137 calories, Protein: 3.4 g, Fat: 3.1 g, Carbs: 27.8 g, Sugar: 13.8 g, Fibre: 4.7 g
Spinach Citrus Smoothie
This smoothie is very rich in vitamin C. It is also an excellent source of antioxidants, fibre, vitamins B-1, B-5 & B-9, potassium and biotin. This smoothie is also rich in iron which helps fighting anaemia and tiredness. Vitamin K in this smoothie strengthens your bones, while magnesium and zinc in the smoothie prevent stress and promote high quality sleep. The healthy drink helps lowering the blood pressure, reduces the risk of diabetes and improves your gastrointestinal health.
Nutritional Information and Health Benefits:
Energy: 189 calories, Protein: 2.6 g, Fat: 0.7 g, Carbs: 47.2 g, Sugar: 20.3 g, Fibre: 5.2 g
Smoothie for weight loss |
Spinach Berry SmoothieNutritional Information and Health Benefits: |
This smoothie is extremely nutritious and rich in fibre. It contains a high amounts of vitamin C, vitamin K, folic acid, iron and calcium. It is an excellent source of antioxidants, making it perfect for detox. The healthy drink is also rich in potassium, magnesium vitamins B-6, B-9, B-12, D as well as fibre. It promotes good digestive health, aids weight loss and improves insulin sensitivity.
Kiwi Pineapple Smoothie with Chia
Nutritional Information and Health Benefits:
Energy: 210 calories, Protein: 3.6 g, Fat: 6.7 g, Carbs: 37.3 g, Sugar: 20 g, Fibre: 11.3 g
This crunchy smoothie has a lot of health benefits due to its richness in antioxidants, vitamin C, vitamin K, vitamin E, vitamin B-9 and potassium. The tasty drink is an excellent source of healthy fat, omega-3 fatty acids and fibre. It neutralises free radicals, prevents inflammation and cell damage. It also boosts the immune system, reduces the risk of cancer and eases digestion
Green Apple Parsley Smoothie
Nutritional Information and Health Benefits:
Energy: 303 kcal, Protein: 5.2 g, Fat: 7 g, Carbs: 61.5 g, Sugar: 37.5 g, Fiber: 13 g
This smoothie is rich in healthy fats, fibre and powerful antioxidants. It is packed with vitamin A, B-6, C, E and K, omega-3 fatty acids, manganese, and copper. It is extremely good for your digestive, heart and skin health. The drink is also an excellent blood cleanser and has anti-inflammatory and anti-cancer substances. The substances in celery make it perfect for nicotine cleanse.
Nutritious Green Smoothie
Nutritional Information and Health Benefits:
Energy: 343 calories, Protein: 3.3 g, Fat: 4.9 g, Carbs: 81 g, Sugar: 52.7 g, Fibre: 14.9 g
This smoothie is very rich in fibre. It is also an excellent source of iron, vitamin B-9, omega-3 fatty acids and vitamin C, which helps fighting anaemia and tiredness. Vitamin K in this smoothie strengthens your bones, while magnesium and zinc in the smoothie prevent stress and promote high quality sleep. The healthy drink helps lowering the blood pressure, improves your gastrointestinal health, has cancer prevention properties, lowers bad cholesterol levels, while having a decent amount of healthy fats and is associated with lowering the risk of diabetes.
Kale Apple Smoothie
Nutritional Information and Health Benefits:
Energy: 219 calories, Protein: 3.4 g, Fat: 1.1 g, Carbs: 55.3 g, Sugar: 33.7 g, Fibre: 7.8 g
This green drink has a lot of health benefits. It helps lowering blood pressure, improves your gastrointestinal health, has cancer prevention properties, lowers bad cholesterol levels and is associated with lowering the risk of diabetes. It is rich in vitamin C and is good for weight loss.
Vitamin C Detox Smoothie
Smoothie for weight loss
Nutritional Information and Health Benefits:
Energy: 116 calories, Protein: 2 g, Fat: 0.6 g, Carbs: 33.5 g, Sugar: 17.7 g, Fibre: 6.4 g
This amazing smoothie very rich in vitamin C has anti-ageing properties, boosts the immune system, helps absorbing minerals, protects the body from toxins and infections. It helps fighting against free radicals, improves digestion and makes weight loss easier. The drink is also an excellent source of vitamin K, vitamin E, vitamin B-6, as well as magnesium, calcium and iron.
Super Greens Smoothie
Nutritional Information and Health Benefits:
Energy: 259 calories, Protein: 6.2 g, Fat: 4.3 g, Carbs: 62.2 g, Sugar: 36.4 g, Fibre: 9.3 g
This smoothie is rich in vitamin A, C, K and E, as well as manganese, fibre and protein. Blueberries in this smoothie act as antibiotics by blocking bacteria in the urinary tract, which helps preventing infections. They help fighting against chronic inflammation. This smoothie has cancer prevention properties, helps cleansing the liver and the intestinal tract. The drink improves the skin, and the immune system and controls the blood sugar levels. It is perfect for detox.
Vitamin A Carrot Detox
This smoothie has a lot of health benefits such as lowering blood pressure due to pectin and improving your gastrointestinal health. It also has cancer prevention properties, lowers bad cholesterol levels and is associated with lowering the risk of diabetes. It has very strong cleansing properties and helps eliminating toxic build up. The drink is very rich in beta-carotene, vitamin C, vitamin K, A, as well as fibre, iron, potassium, magnesium and vitamins B-6 and B-9.
Nutritional Information and Health Benefits:
Energy: 256 calories, Protein: 3.7 g, Fat: 1.1 g, Carbs: 63.4 g, Sugar: 29 g, Fibre: 8.4 g
Tropical Berry Smoothie
This smoothie is packed with super-foods and has a lot of health benefit among which caner prevention, anti-inflammation properties, liver and blood cleansing and fighting bad bacteria in the urinary tract. It is very rich in fibre, manganese, vitamin C, vitamin K, vitamin A and E. It also provides some dose of iron and potassium.
Nutritional Information and Health Benefits:
Energy:148 calories , Protein: 4.5 g, Fat: 1.5 g, Carbs: 32.4 g, Sugar: 19.1 g, Fibre: 10.2 g
Energizing Smoothie
This green smoothie is packed with fibre, vitamin A, C, K and B-6, potassium, iron and copper, making it perfect for a detox or a cleanse. The drink lowers glucose levels, increases insulin sensitivity and helps in prevention of diabetes. It also contains chlorophyll, which has cancer prevention properties. It is perfect for blood, bone and heart health.
Nutritional Information and Health Benefits:
Energy: 246 calories, Protein: 4.7 g, Fat: 1.7 g, Carbs: 62 g, Sugar: 36.5 g, Fibre: 8.2 g
Summer Fresh Smoothie
Despite being very low in calories, this drink is a great source of vitamins A, K and C, as well as vitamin B-6, B-9, potassium, magnesium, iron, calcium and some zinc and vitamin E. The smoothie helps controlling your cholesterol levels, cleanses your skin, treats pores and makes losing weight easier. It also reduces inflammation, supports digestions, has a good amount of fibre and is very rich in important antioxidants.
Nutritional Information and Health Benefits:
Energy: 151 calories, Protein: 4.5 g, Fat: 1.2 g, Carbs: 35.6 g, Sugar: 28.3 g, Fibre: 6.1 g
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