Omega-3 fatty acids (eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA) that are found naturally in fish can provide numerous cardiovascular benefits, including reducing blood triglycerides, reducing blood clotting and regulating heart rhythms.
Lycopene is a plant nutrient that has been associated with reducing the risk of heart disease. In general, richly colored fruits and vegetables contain lots of helpful plant nutrients, and many have been shown to help protect against heart disease, among other health conditions. Milk chocolate, dark chocolate and bittersweet chocolate all contain a unique kind of saturated fat — stearic acid — that doesn’t raise blood cholesterol levels, and dark chocolate is also a good source of substances called antioxidants that are helpful in combating heart disease and other health problems. While there isn’t a consensus on the effects coffee can have on your heart, many experts recommend limiting caffeine intake to the equivalent of no more than three or four cups of coffee a day. More than sugars found naturally in fruit and dairy products, added sugars are associated with elevated bad cholesterol and triglycerides and low good cholesterol, which increase the risk of heart disease.
If you are a woman who thinks you may be at a higher risk of developing heart disease, call 404-778-7777 to schedule a comprehensive cardiovascular risk assessment with an Emory Women’s Heart Center specialist. Alexis Cutchins, MD is an assistant professor of medicine at Emory University School of Medicine. Emory Women’s Heart Center is a unique program dedicated to screening for, preventing and treating heart disease in women. The real key to preventing heart disease is to use a combined approach, one that treats all facets of your physical and emotional health. Avoid processed foods, preservatives, additives, artificial sweeteners and grains as much as possible, and eat a good proportion of your food raw. Incorporate a high quality animal based omega-3 fats into your diet to optimize your omega 6:3 ratio.
Make sure you are getting adequate vitamin D (ideally from sun exposure) and vitamin K, since both are necessary for good cardiovascular health.
Optimize your body weight and composition, and keep an eye on your blood pressure, blood glucose and insulin levels, iron level and lipid profile.
This entry was posted in is low carb healthy and tagged Dr Joseph Mercola, heart healthy diet, low fructose diet, no grain diet by Louise Myers. Heart and circulatory diseases continue to big a major public health challenge and are amongst the top causes of premature death in the UK. Family history of heart and circulatory conditions can also play an important role in our own heart health and it's best to discuss this with your GP.
Keep your heart healthy is important at every age and there are many easy steps we can all take to help support a healthy heart.
Being a healthy weight and keeping active is important not just for your heart health, but for your general health as well. Being more active not only helps to maintain a healthy weight it also helps to reduce blood pressure, improve cholesterol and improve mood. Enjoying a healthy balanced diet A heart healthy diet doesn't have to be about limiting what you eat – it's about choosing the right balance for foods.
Include plenty of starchy foods, choosing more wholegrain options, such as oats, rice, potatoes, pasta and grains. Choose lower fat dairy and yogurts and lean sources of protein such as lean meat, fish, eggs, beans and pulses. Cholesterol is essential for making nerves and hormones as well as helping us to digest fat.
LDL is often referred to as 'bad' cholesterol as this is the type associated with increased risk of heart disease, whereas 'good' HDL cholesterol has a protective role.
You can easily get your cholesterol checked at your GP surgery and well as at some pharmacies and work places. Reduce saturated fats - Saturated fats and Trans fats increase your 'bad' cholesterol in your body – so reducing foods high in these in your diets will help to improve your cholesterol. Include more unsaturated fats – this includes polyunsaturated fats (such as those found in fish, fish oils, and plant oils) which can lower 'bad' cholesterol and can increase 'good' cholesterol.
Include more oats – oats contain a fibre called beta glucans which help to naturally lower cholesterol. Get active – being more active helps to improve your total cholesterol and increase your 'good' cholesterol. Blood pressure is the measure of the force created when you heart pumps blood through your arteries. Sometimes medication is needed to help control high blood pressure, but for many people making small changes to your diet and lifestyle can make significant differences.
Active Health Cholesterol Lowering range – choose from our increasing range of healthy cholesterol lowering meals, drinks, breakfasts and snacks to help lower your cholesterol. Choose foods which carry our Eat Well sunflower logo to help you choose the healthy choices across our store and enjoy a balanced diet.
The majority of our foods carry Front of Pack nutrition labelling – choose foods which are most green or amber for a healthier diet.
Our Lochmuir salmon has a specially enriched omega 3 diet so each fillet provides your entire weekly recommended intake of heart healthy omega 3 fats. HEART UK are the national cholesterol charity and are experts when it comes to heart health.
By Nancy Oliveira, MS, RD, LDNAccording to the Centers for Disease Control and Prevention, one in four Americans die of heart disease each year.


Washington, Feb 12 : It is known that eating a Mediterranean diet similar to Italians or Greeks is beneficial for the heart.
Now, the February issue of Mayo Clinic Women’s HealthSource has covered key components of this diet as well as reasons why this approach is known as a heart-healthy eating plan. There is a spurt in heart diseases with the increase in intake of fast foods and as result of a sedentary lifestyle.
It is not always possible to strictly follow a diet regiment so you must ensure that you have a proper balanced diet.
All vegetables should be included in heavy quantities in your meals every day. Especially leafy vegetables should be taken generously.
Fish contain vitamin B-12 and contains good amounts of omega 3 fatty acids that are excellent for your heart. Vegetables have always been known for their enormous quality of being good for your health and body.
And including healthier choices in your diet isn’t hard, since there are lots of delicious heart-healthy foods available, including whole grain breads, fruit, vegetables, fish, extra virgin olive oil, nuts and even chocolate. There is lots of lycopene in tomato products (particularly cooked ones), pink grapefruit and watermelon. Research indicates that both types have benefits, including reducing the levels of cholesterol and triglycerides in your blood. But chocolate also contains added sugars and caffeine , which should be consumed in limited portions (see below), so don’t eat too much. But remember that other foods and drinks, such as tea, chocolate and many soft drinks, also contain caffeine and factor these into your daily total as well.
The Center, led by nationally renowned cardiologist Gina Price Lundberg, MD , provides comprehensive cardiac risk assessments and screenings for patients at risk for heart disease, as well as a full range of treatment options for women already diagnosed with heart disease. Also, Emory Healthcare does not endorse or recommend any specific commercial product or service. While low-fat, low-cholesterol, low-sodium is still the common wisdom – even among most medical professionals – those theories have been debunked. However there are many things we can change, known as modifiable risk factors, to improve our heart health such as stopping smoking, having a healthy diet and being more active.
Aim to be active each day building up 150 minutes over the week – you can even build this up in 10 minute bouts of activity. Include at least 1 portion of oily fish a week as these are a great source of omega 3 which are great for a healthy heart. High cholesterol is a risk factor for Coronary Heart Disease but simple changes to diet, lifestyle and exercise can made significant differences.
Once you know your numbers, take a look at our tips on how to maintain healthy cholesterol levels. As well as monounsaturated fats (found in nuts, seeds and olive oils) which tend to have a neutral effect on cholesterol.
So why not start the day with a bowl of porridge or muesli and finish with an Active Health Cholesterol Lowering meal which contains oat beta glucans. Having raised blood pressure can increase your risk of a number of conditions such as heart disease, kidney disease or stroke. We have teamed up with HEART UK to help raise the awareness of heart health and high cholesterol – look out for their logo on our new Active Health meals.
Breads, pastas and rice are typically made from whole grains instead of grains that have been refined and lost some nutritional value. Imagine how hard your heart has to work to be able to pump blood every moment of the day for all your life. With lifestyle diseases like obesity, thyroid, and diabetes the heart is suffering greatly. You must make sure you include a proper quantity of nutrients in your meal while keeping the fat and the cholesterol at the bare minimum. They have a minimum of calories and have the maximum of benefits. They are extremely rich in minerals and vitamins and contain iron, calcium, potassium and also good amounts of omega 3 fats that are not only great for the heart but also helps keep diabetes and bone diseases at bay. However you must make sure that you eat insignificant amount of red meat and replace it with white meat and healthy fish. Especially cold water fish like salmon and tuna contain more of nutrients like fatty acids and lesser of oils.
The omega 3 fatty acids and the DHA helps prevent the cholesterol from sticking together and in the process clogging the very vital heart arteries thus reducing the risk of heart attacks and other heart related problems.
It is considered to be a great replacement for meat as there are many people who simply detest giving up on meat.Soy has a lot of protein and fibers in it along with vitamins and minerals. A healthy combination of fruits and vegetables is the base of a strong and healthy heart free from all diseases. Try choosing extra virgin olive oil or canola oil instead of butter or margarine, and natural peanut butter rather than the kind with hydrogenated fat added. Good sources of soluble fiber include oats, oat bran, fruits (such as apples, pears, citrus fruits and berries), vegetables, (like carrots, cabbage and sweet potatoes) and legumes.
Try replacing added salt in your diet with fresh or dried herbs, lemon, onion or no-salt seasonings.
Cutchins completed medical school at Emory University School of Medicine before going to New York Presbyterian Hospital for her internship and residency in internal medicine.


Call 404-778-7777 to schedule a comprehensive cardiac screening and find out if you are at risk for heart disease.
This Web site is provided solely for personal and private use of individuals accessing this information, and no part of it may be used for any other purpose. For years we’ve been told that low fat, low salt is the way to go – to the detriment of our health! In fact, science can’t prove that aspirin does what it’s intended to do for heart health!
Over the years, the diet name has changed from Protein Metabolic Type to Atkins Diet, Low Carb Diet, and now Caveman or Paleo Diet - but the benefits have remained. There are two different types of cholesterol; Low Density Lipoproteins (LDL) and High Density Lipoproteins (HDL).
Whole grains provide an excellent source of fiber and contain a variety of vitamins and minerals. Some research has shown that a light intake of alcohol is associated with a reduced risk of heart disease.
So here is a compact guide for you to help you know what kind of food you must eat to keep heart diseases at bay. Make sure you regularly have spinach, broccoli, dandelion greens, kale and other similar kinds of vegetables in your diet. White meat and lean meat cooked in moderate or limited amounts of oil is not harmful for your body. If you are a non vegetarian then make sure that you do not have more than three small pieces of meat for lunch and for dinner keep it limited to 2 small pieces. These antioxidants help reduce the free radicals in our body and thus reduce the chances of heart attack and strokes. Vegetables like cauliflower, bell peppers, not just green but even yellow and red bell peppers are great for producing anti oxidants. So add a lot of soy in your diet to lower your cholesterol levels especially the LDL which is considered harmful for the heart. You can find soy in various forms on the market now.
So make sure you include at least 5 servings of fruits every day. Apples contain a lot of fiber and it is indeed true when it is said that an apple a day keeps the doctor away! Also, almonds, cashews, pistachios and walnuts are good sources of healthy fat and make for easy snacks. She completed an NIH-supported research fellowship in vascular biology and a clinical fellowship in cardiovascular diseases at the University of Virginia in 2012.
But there are safer and more effective alternatives to medical intervention – following a heart healthy lifestyle. Certain types of dietary fiber also can help reduce blood cholesterol levels and may lower the overall risk of heart disease.
This type of monounsaturated fat can help reduce low-density lipoprotein (LDL, or “bad”) cholesterol levels when used in place of unhealthy saturated fats or trans fats. Legumes, a class of vegetables that includes beans, peas and lentils -- offer a source of protein that’s typically low in fat and contains no cholesterol.
In the Mediterranean, the alcoholic beverage consumed most is wine, which may offer slightly greater heart health benefits than other forms of alcohol.
However it is advisable that you replace your regular meat intake with good quantities of healthy fish.  Fish can be a better and a healthier alternative to chicken, beef or lamb.
So make sure you have at least 5 to 6 servings of vegetables especially green vegetables in your daily diet to help keep diseases art bay. You can replace your morning milk with soy milk that is an extremely healthy alternative and even make a healthy milkshake with it! Do not fry your food routinely, but use other healthy options like baking, broiling, or steaming, etc. She has a special interest in heart disease in women, in addition to heart disease prevention and risk reduction in cardiology patients. Many are loaded with antioxidants, which may help prevent cholesterol buildup in the arteries. Other healthy fats in the Mediterranean diet include polyunsaturated fats and omega-3 fatty acids, which can be found in vegetable oils, nuts and fish.
For women (and men over age 65), the recommendation is no more than one glass, or 5 ounces, of wine daily. It has been scientifically proven that eating vegetables significantly lowers the chances of acquiring heart diseases. Or if you love tofu you can generously include it in your lunch or dinner.Soy can taste a lot like meat so you can prepare a healthy dish with it and it will become a good replacement for meat.
Blue berries are also great for the heart as they contain an excellent quantity of antioxidants that are great for a healthy heart.
Rather switch to baking and steaming or boiling to keep the nutrients within the food intact. It is said that tomatoes are good for the heart so make sure that you eat tomatoes. Saturated fat should comprise no more than five to six percent of your total calories; for a 2,000 calorie diet, that means 13 grams saturated fat. Read food labels, and ask chefs to prepare your food with less or no added salt and to serve sauces and dressings on the side.
If you need to lose weight, cut down your portion of food on the plate by 25 percent.How much fruit can I eat?



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