Go nuts for your Heart

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  1. Walnuts: Eating walnuts has been shown to improve cholesterol levels and the function of the small arteries and vessels within our bodies. A study showed that, Consumption of walnuts reduced the level of apolipoprotein B, which is a strong genetic risk factor for coronary artery disease.
  2. Pistachios: Pistachios have a low glycemic index, are naturally cholesterol free, and are good sources of protein, fibre and antioxidants. These qualities make them great for preventing the risk of obesity and heart disease.
  3. AlmondsRegular consumption of almonds has been linked to lowering LDL (bad) cholesterol levels in innumerable studies. They are rich in monounsaturated fats, fibre, phytosterols, plant protein, tocopherol, arginine, magnesium, copper, manganese, calcium, and potassium make them heart protective. Arginine, found in almonds, is a type of an amino acid that is required to make a molecule called nitric oxide which is known to relax constricted blood vessels and ease the flow of blood.
  4. Peanuts: Peanuts contain a powerful antioxidant called resveratrol which is found in its skin and is known for its heart protective activity. Switching to peanut butter could be a healthier and protein-rich alternative to processed butter that is full of sodium. Through them in salads and stuff them with the filling in wraps or sandwiches.
  5. Cashew Nuts: Cashew nuts are rich in Vitamin E that may help in inhibiting the formation of plaque in your arteries allowing the blood to flow through them smoothly.  Development of plaque in the arteries is one of the most common causes of coronary heart disease and heart attack.
  6. Hazelnuts: Hazelnuts are rich in potassium, calcium and magnesium – minerals that help in regulating healthy blood pressure. They are also rich in heart healthy oleic acid which is known to lower bad cholesterol levels and raise good cholesterol levels.

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Need For BANANAS – can reduce the risk of cardiovascular disease?

banana.jpgBananas are rich in a mineral called potassium. This mineral is important as it helps maintain fluid levels in the body and regulates the movement of nutrients and waste products in and out of cells.

Potassium also helps muscles to contract and nerve cells to respond. It keeps the heart beating regularly and can reduce the effect of sodium on blood pressure.

Potassium may reduce the risk of kidney stones forming as people age. In turn, healthy kidneys make sure that the right amount of potassium is kept in the body.

Nutritional Profile

In one serve of Banana about 126 grams, it contains

  • Vitamin B6 – 0.5 mg
  • Manganese – 0.3 mg
  • Vitamin C – 9 mg
  •  Potassium – 450 mg
  • Dietary Fiber – 3g
  • Protein – 1 g
  • Magnesium – 34 mg
  • Folate – 25.0 mcg
  • Riboflavin – 0.1 mg
  • Niacin – 0.8 mg
  • Iron – 0.3 mg

The fiber, potassium, vitamin C and B6 content in bananas highly assist in heart health. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease, according to Leading cardiologists.

In a study, those who consumed 4069 mg of potassium per day had a 49% lower risk of death from ischemic heart disease compared with those who consumed less potassium (about 1000 mg per day).

Researchers also found that increased dietary potassium levels lessened vascular calcification and aortic stiffness.

Such knowledge of how vascular smooth muscle cells in the arteries regulate vascular calcification emphasizes the need to consider dietary intake of potassium in the prevention of vascular complications of atherosclerosis. It also provides new targets for potential therapies to prevent or treat atherosclerotic vascular calcification and arterial stiffness.

To submit an abstract in any of the scientific sessions of Advanced Heart 2018, Click here

 

Advanced Heart 2018-Interesting facts!

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  1. The average adult heart beats 72 times in a minute. This is 100 000 times a day, 3 600 000 times a year, and 2.5 billion times during a lifetime!
  2. A kitchen faucet would have to be turned on all the way for at least 45 years to equal the amount of blood pumped by the heart in an average lifetime.
  3. The myth of a broken heart may not be off base, since a breakup with a loved one or news of a death can lead to heightened risk of heart attack. Such trauma can also trigger the release of stress hormones into the blood that temporarily stun the heart. This results in the symptoms of a heart attack, chest pain and shortness of breath.
  4. A glass of red wine will go straight to your heart – scientists have attributed the heart benefits of red wine to the grape skins used in producing it. They are full of anti-oxidants.
  5. Laughter really is great medicine! A hearty laugh can send up to 20% more blood pumping throughout your body.
  6. A woman’s heart typically beats faster than a man’s. The heart of an average man beats approximately 70 times a minute, whereas the average woman has a heart rate of 78 beats per minute.
  7. One person’s system of blood vessels is over 60,000 miles long, which is long enough to go around the world twice.
  8. Because the heart has its own electrical impulse, it can continue to beat even when separated from the body, as long as it has an adequate supply of oxygen.
  9. The heart is capable of squirting blood at a distance of up to 30 feet.
  10. Your heart is almost entirely made out of muscle, and if harnessed properly, it could lift over 3000 pounds!

CRUCIFEROUS VEGGIES- Enhance Heart Health

 

Research suggests that consumption of cruciferous vegetables is associated with several health benefits

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Cruciferous veggies are low in calories but loaded with VitaminsMinerals and Antioxidants. Also, these veggies stand out from other types because they contain many health-promoting compounds that have been associated with several health benefits.

Upping your intake of cruciferous vegetables is one easy way to combat heart disease to keep your heart healthy and strong.

Some studies have found that increasing your consumption of vegetables in general could decrease your risk of heart disease and heart problems. Plus, a massive study published in the American Journal of Clinical Nutrition followed 134,796 adults over an average period of 10 years and found that a higher intake of vegetables and especially cruciferous vegetables was associated with a lower risk of death from heart disease.

Other Benefits of Cruciferous Veggies…

  1. Contain Cancer-Fighting Compounds
  2. Reduce Inflammation
  3. Regulate Blood Sugar
  4. Promote Weight Loss
  5. Promote Estrogen Balance

In the following years, cruciferous vegetables were used as a treatment for just about anything, from swollen spleens to heart pain and venomous snake bites.

Today, these nutritious vegetables have spread throughout the world and are a major ingredient in many types of cuisine.

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No beauty shines brighter than that of a Good Heart

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Testing can provide a clearer picture of your Heart Rhythm, Rate and strength

  1. Cardiac Calcium Scoring: “Calcium scoring is the number one best predictor of a future heart attack”. Calcified plaque, a major warning sign of coronary artery disease, the leading cause of heart attacks, shows up at least 10 years before a heart attack or stroke hits. By catching the problem early, you can treat it before the buildup narrows arteries so severely that it triggers a heart attack.
  2. Carotid Intimal Medial Thickness Test: This test can detect even the earliest stages before blood flow is blocked. Because it’s not an x-ray, it’s also helpful for women who are pregnant.
  3. High-Sensitivity C-Reactive Protein Test: Cholesterol plaque injures blood vessels, triggering inflammation and raising CRP levels in your blood. That’s dangerous because women with high levels of CRP may be up to four times more likely to suffer a heart attack or stroke. A high CRP is most dangerous if you also have a waist circumference of more than 35 inches, indicating the presence of belly fat.
  4. Advanced Lipid Profile and Lipoprotein(a) Test: Sizing up your particles gives a clearer picture of heart risk than the conventional test: Having a lot of large particles cuts risk, while small ones raise it. The more Lp(a) you have, the worse it is too. It makes LDL particles extra sticky, so they cling to the lining of blood vessels, causing plaque and clots.
  5. A1C Blood Glucose Test: This is the simplest way to detect your future risk of diabetes. This disease puts you at 5 times higher risk of developing heart disease
  6. Genetic Tests:A common variation in the KIF6 gene and two mutations in the APOE gene raise your heart disease risk. But these tests can help your doctor better tailor your treatment to head off a heart attack.
  7. Stress Echocardiography: Adding Echocardiography to the standard stress test raises accuracy by as much as 85% for women. It’s an excellent way to tell if your heart disease is severe enough that you could require treatments like a stent or a bypass.

Dark Chocolate, a Powerful Source of Antioxidants may Lower the Risk of Cardiovascular Disease

dark-chocolate-bar-squares.jpgDark chocolate  can improve health and lower the risk of heart disease

Dark chocolate is loaded with nutrients that can positively affect your health.

Made from the seed of the cocoa tree, it is one of the best sources of antioxidants on the planet.

Studies show that dark chocolate (not the sugary crap) can improve health and lower the risk of heart disease.

If you buy quality dark chocolate with a high cocoa content, then it is actually quite nutritious.

It contains a decent amount of soluble fiber and is loaded with minerals.

100 gram bar of dark chocolate with 70-85% cocoa contains:

  • 11 grams of fiber.
  • 67% of the RDA for Iron.
  • 58% of the RDA for Magnesium.
  • 89% of the RDA for Copper.
  • 98% of the RDA for Manganese.
  • It also has plenty of potassium, phosphorus, zinc and selenium.

Dark Chocolate May Improve Blood Flow and Lower Blood Pressure.

Dark Chocolate Raises HDL and Protects LDL Against Oxidation.

The compounds in dark chocolate appear to be highly protective against the oxidation of LDL.

In the long term, this should cause much less cholesterol to lodge in the arteries and we should see a lower risk of heart disease over the long term.

It turns out that we have several long-term observational studies that show a fairly drastic improvement.

However, I find it plausible that regular consumption of dark chocolate can in fact reduce the risk of heart disease.

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