What is good for heart health?

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virtualmod
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What is good for heart health?

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Cardiovascular diseases are on the rise so far. Stress, unhealthy food, bad habits, lack of physical activity and night sleep are the main factors which cause heart problems. Two things you need to be taken care of and should be kept in check at all times: cholesterol and blood pressure. If the arteries get clogged, it can lead to a permanent health problem.
Healthy foods and right exercises can improve our body state.
We will try to examine some of the best foods for the heart.
1. Green and cruciferous vegetables
Green vegetables like spinach, kale are a large source of vitamins, minerals and antioxidants. They contain vitamin K, which helps to protect arteries and promote proper blood clotting. Dietary nitrates in green vegetables reduce blood pressure, decrease arterial stiffness and improve the function of cells lining the blood vessels.
2. Whole grains
Common types of whole grains include whole wheat, brown rice, oats, rye, barley, buckwheat. They are high in fiber, which helps to reduce bad cholesterol level and decrease the risk of heart sickness.
One study states that three daily portions of whole-grain foods could lower cardiovascular disease risk and reduce the risk of stroke by about 25% (Effect of increased consumption of whole-grain foods on blood pressure).
3. Olive oil
Adding olive oil to your salad is a very good way to improve your heart health. Olive oil can be considered as one of the healthiest oils of all.
Olive oil contains monounsaturated and polyunsaturated fats, both of which are good for lowering cholesterol and blood pressure levels.
Researchers have shown that eating the equivalent of two thirds of a teaspoon of olive oil every day can reduce the effect of air pollution on the heart.
4. Apples
A study by Ohio State University suggests that an apple a day can help reduce the hardening of arteries by 40%. This is because apples contain fiber which helps slow down the clogging of arteries.
Apples have a lot of quercetin in them. Quercetin is a plant flavonoid which is known for its anti-inflammatory properties.
5. Tomatoes
Tomatoes are a well-known source of vitamin and also a wonderful blood purifier.
Tomatoes consist of lycopene, a natural plant pigment with powerful antioxidant properties.
Antioxidants neutralize harmful free radicals, prevent oxidative damage and inflammation, both of which can contribute to heart disease.
Over the past decade, lycopene-containing foods (primarily tomatoes) and lycopene supplements have been reported to affect diseases ranging from cancer to heart disease and asthma.
6. Fatty fish
Omega-3 fatty acids are a type of unsaturated fatty acid that may reduce inflammation throughout the body. Inflammation in the body can damage blood vessels and lead to heart disease and strokes.
Here are some of the best fish sources of omega-3 fatty acids:
Salmon
Sardine
Atlantic mackerel
Cod
Herring
Lake trout
Canned, light tuna
Adults should eat at least 8 ounces or two servings of omega-3 fish a week.
Some people are worried about mercury or other contaminants in seafood. However, the benefits of eating fish as part of a healthy diet usually outweigh the possible risks.
7. Beans
One plant-based food that can help lower cholesterol is baked beans. This is because baked beans are a source of soluble fiber.
Adding beans to your diet may help keep you feeling full longer.
virtualmod
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Re: What is good for heart health?

Post by virtualmod »

Let's concentrate our attention on right physical exercises in this post. In other words, let's consider right technique which helps our cardiovascular system to get maximum benefits. In my opinion, walking, hiking and low heart-rate running (aka aerobic training) during long time are the best remedies here. Why keeping low heart rate is so important for heart health? Because high intensity training (sport exercises during which you get high heart beats) exhausts your body and heart. Your heart works near its maximum when you do intensive sport training with high heart rate. It may cause heart problems, heart disease, a heart attack or stroke, increase a risk of developing plaque in arteries.
Aerobic exercise improves circulation, which results in lowered blood pressure and heart rate. "As you train more, and your heart gets more efficient, heart is able to pump better, and you don't need as many heart beats as earlier to put out blood each minute," Professor Jennings explains.
For adults 18 and older, a normal resting heart rate is between 60 and 100 beats per minute (bpm), depending on the person's physical condition and age. For children ages 6 to 15, the normal resting heart rate is between 70 and 100 bpm,
Athletes often have much lower resting heart rates — sometimes it's 40 beats per minute. A lower resting heart rate usually indicates more efficient heart function and better health.
Coffee and energy drinks increase heart rate by blocking the activity of adenosine in our brain. Stress causes your heart rate to speed up.
To find out your maximum heart rate (the upper limit of what your heart can handle during physical activity), subtract your age from 220.
(For example, if you're 35 years old, 220 minus 35 equals 185. Your maximum heart rate should be around 185.)
Using your maximum heart rate, you can calculate the intensity of the exercise you're doing and how hard you are working out.
Moderate intensity exercise will raise your heart rate to about 55-70 per cent of your maximum heart rate, while high intensity exercise will raise your heart rate to about 70-85 per cent.
So for 35 years old man ideal workout heart rate is 185*0.65=120 heart beats (120±10) during moderate, low intensive training.
There is a device which can measure your pulse precise, it's called a heart rate monitor. Heart rate monitors can benefit anyone who wants to improve his/her health. However, they are ideally suited for walkers, joggers, runners, cyclists and triathletes.
You can orient yourself towards your feeling during training. If you can speak during workout it means you are doing low intensive sport training.
virtualmod
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Re: What is good for heart health?

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virtualmod
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Re: What is good for heart health?

Post by virtualmod »

Vocabulary
Atherosclerosis (sometimes called "hardening" or "clogging" of the arteries) is a disease in which the inside of an artery narrows due to the build up of atheroma.
Thrombus, colloquially called a blood clot, is the final product of the blood coagulation in hemostasis.
Cruciferous vegetables are vegetables of the family Brassicaceae (also called Cruciferae) with many genera, species, and cultivars being raised for food production such as cauliflower, cabbage, kale, garden cress, bok choy, broccoli, Brussels sprouts and similar green leaf vegetables.
Spinach is a leafy green flowering plant native to central and western Asia.
Kale or leaf cabbage is one of certain cultivars of cabbage grown for their edible leaves, although some are used as ornamentals.
Blood vessels are the components of the circulatory system that transport blood throughout the human body.
Cells lining the blood vessels refers to cells that line the interior surface of blood vessels and lymphatic vessels.
Arterial stiffness occurs as a consequence of biological aging and arteriosclerosis.
Stroke is a medical condition in which poor blood flow to the brain results in cell death.
Oat is a species of cereal grain grown for its seed, which is known by the same name.
Rye is a grass grown extensively as a grain, a cover crop and a forage crop.
Barley is a major cereal grain grown in temperate climates globally.
Buckwheat is a plant cultivated for its grain-like seeds and as a cover crop.
Fiber is the portion of plant-derived food that cannot be completely broken down by human digestive enzymes.
Monounsaturated fat are fatty acids that have one double bond in the fatty acid chain with all of the remainder carbon atoms being single-bonded. Monounsaturated fats are found in animal flesh such as red meat, whole milk products, nuts, and high fat fruits such as olives and avocados. Olive oil is about 75% monounsaturated fat. The high oleic variety sunflower oil contains as least 70% monounsaturated fat.
Polyunsaturated fat are fats in which the constituent hydrocarbon chain possesses two or more carbon–carbon double bonds. Fatty marine fish (tuna, sardines, salmon, etc.), nuts, olive oil, soy oil contain many essential omega-3 polyunsaturated fatty acids.
Quercetin is a plant flavonol from the flavonoid group of polyphenols. It is found in many fruits, vegetables, leaves, and grains; red onions and kale are common foods containing appreciable content of quercetin.
Lycopene is a bright red carotenoid hydrocarbon found in tomatoes and other red fruits and vegetables, such as red carrots, watermelons, gac melons, and papayas, but it is not present in strawberries or cherries.
Free radical is an atom or molecule containing one or more unpaired electrons in valency shell or outer orbit and is capable of independent existence. Substances that generate free radicals can be found in the food we eat, the medicines we take, the air we breathe and the water we drink. These substances include fried foods, alcohol, tobacco smoke, pesticides and air pollutants. The first free radical pulls an electron from a molecule, which destabilizes the molecule and turns it into a free radical. That molecule then takes an electron from another molecule, destabilizing it and tuning it into a free radical. This domino effect can eventually disrupt and damage the whole cell.
Oxidative damage is a process of cell damage due to oxidation. Oxidative stress occurs when there are too many free radicals and too much cellular damage.
Inflammation is part of the complex biological response of body tissues to harmful stimuli, such as pathogens, damaged cells, or irritants, and is a protective response involving immune cells, blood vessels, and molecular mediators.
Salmon is the common name for several species of ray-finned fish in the family Salmonidae.
Atlantic mackerel is a species of mackerel found in the temperate waters of the Mediterranean Sea, the Black Sea, and the northern Atlantic Ocean.
Cod is the common name for the demersal fish.
Herring is a silvery fish that is most abundant in coastal waters.
Lake trout is a freshwater fish of the salmon family, found in both Eurasia and North America.
Tuna is a saltwater fish.
Adenosine is a compound consisting of adenine combined with ribose, one of four nucleoside units in RNA. As a medication it is used to treat certain forms of supraventricular tachycardia that do not improve with vagal maneuvers.
Ounce (abbreviated oz) is a unit of mass, weight, or volume used in most British derived customary systems of measurement. Approximately 28.3 g.
Keywords:
cholesterol, blood pressure, blood clotting, antioxidants, free radicals, oxidative damage, inflammation, fiber, heart rate.
virtualmod
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Re: What is good for heart health?

Post by virtualmod »

Have you ever had heart problems? What is your heart rate when you lie in a bed, sit, stand and do low intensive exercises? What do you do to improve your heart health? Share your experience here.
Phonetician
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Joined: Sun Jan 19, 2020 7:09 pm

Re: What is good for heart health?

Post by Phonetician »

I prefer exercising: jogging, warming up, stretching, push ups, pull ups and cardio training. I eat almost everything but not overeating and having only one coffee and one warm glass of red wine daily with sugar added to it. I am trying to live healthy, I walk in nature too. I never had any cardio vascular issues in my life and I hope I won't have it in the future. Just simple healthy life.
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