Category: Heart Disease
Today’s generation of teens is at increased risk of getting heart stroke and heart diseases. And it all happens because of our poor diet and routine. Ensuring our good health is in our own hands; a simple change in the regular diet and overall routine may not only prevent heart diseases in 20s, but also keeps us happy and healthy for a longer period. Take a look, how you can take your small step toward your good health.
- Eat Healthy: One of the simplest mantras that keep all the heart diseases at the bay at your 20s, 30s and even 40s is your habit of eating healthy. Yes, if you eat well, you will live well. So, say no to junk today or at least limit your intake to ensure your good health.
- Sweat A Little: 20 is the age when everyone should start some exercise to prevent heart diseases or early signs of aging as well. Sweating a little regularly adds some extra years to your life and helps you live a healthy life.
- Say No To Smoking: Smoking is injurious to health; we all know that, but how many of us actually mean that. To prevent heart disease, you should say no to smoking. When you smoke socially, it might make you look cool in your squad, but it is harmful to your health. Therefore, you need to quit smoking as soon as possible to live a healthy life.
- Don’t Take So Much Stress: Stress is not the solution of any of your problems; thus, you should say no to stress, instead do your best and forget the rest.
- No Synthetic Sugar: Synthetic sugar is your biggest enemy and increases your risk of getting a stroke than an average person who doesn’t take it. To prevent any such situation, you should remove synthetic sugar from your diet, instead switch to natural sweet that mostly gets found in the fruits.
- Consult A Dietitian: Also, you should consult a Dietitian or Nutritionist at your 20s to adopt a healthy diet plan that prevents you from a number of health issues.
- Know Your Numbers: It is important to know your current health situation to improve it for the future. It gives you a boost to adopt a healthy diet.
These simple seven steps have great importance in the success of your life, as they help you win the battle against the heart diseases and you can do the rest by yourself.
It is needless to say that running, as well as any other regular endurance exercise, changes the heart. Being a muscular organ, the heart, like all muscles in the body, adapts to the stress of exercise. The question is whether these adaptations are good for the heart or not.
The WHO recommends adults to moderately exercise for 150 minutes or intensely for 75 minutes weekly. They say running can help prevent obesity, high blood pressure, heart conditions, diabetes and stroke, and improve the quality of emotional and mental wellbeing. It also helps to live longer.
Of course, running regularly cannot make us immortal, but it is effective at extending life expectancy. Several studies found that a mere 5 to 10 minutes of running a day, reduces the risk of heart disease and premature mortality from all causes.
A routine of regular running is highly effective in prevention of many chronic conditions, cardiovascular diseases, and improves heart health. However, long-term excessive endurance exercise, such as running in marathons, can cause pathologic structural remodeling of the heart and large arteries.
Since human body is not meant for running long distances, excessive running can be dangerous for the heart. Instead of steady state movement, our bodies are made to do physical activity in bursts of exertion followed by recovery. In fact, almost most sports are based on stop-and-go movements, and statistics suggests that physical variability is one of the most important things to consider in running.
Physical variability is also important from the point of view of internal effects on the body. Excessive steady state endurance exercises increase the production of free radicals in the body, reduce immune function, degenerate joints, cause muscle wasting and pro-inflammatory response in the body that can result in heart attack and chronic diseases. Besides damage to all the organs in the body, free radicals damage the skin and make us look older.
Running is like a coin which has two sides, and if done improperly, it can have severe consequences. If you overdo high intensity exercise, engaging in prolonged sessions daily and over-working your body, you put yourself at risk of lowering immunity response and injuries. On the other hand, when we run, the heart beats faster as the activity strengthens it. With regular running, the resting heart rate gets lower, which extends the heart’s life.
So, how much running is good for the heart? Aim at daily exercise, performing different activities to maintain challenge and to dodge overuse injuries. Run several miles a week and aim at 9 minute per mile pace. Introduce running slowly, building up your muscles and speed gradually. Mind signals from your body. If you have any discomfort, back off and search medical evaluation.
The heart is the main organ in the cardiovascular system, whose function is to pump blood throughout the body, transferring nutrients, oxygen, hormones, and other substances to the appropriate tissues and organs.
When the heart and blood vessels do not work as they should, it gives rise to disorders known as cardiovascular diseases that can be dangerous to your life.
A person who has heart problems is prone to various risk factors – from arterial wear to a heart attack. However, scientists say that the way of life also affects the work of the heart. Therefore, you should know about these 5 habits that can cause heart problems.
If you sit at the computer or in front of the TV for hours, the risk of a stroke increases, even if you regularly exercise. The exercises you do a couple times a week do not compensate for the time you spend in a motionless state.
A sedentary lifestyle has a bad effect on the level of fats and sugar in the blood. Therefore, even if you have to sit for a long time, try to get up and walk from time to time.
Snoring is often the subject of jokes but in fact, it can be a serious signal. For example, obstructive sleep apnea (a short-term respiratory arrest while sleeping, which can cause an increase in blood pressure) significantly increases the risk of a heart disease.
It is estimated that more than 18 million adults suffer from sleep apnea. This is especially true for people who are overweight or obese. If you snore and often wake up in a broken state, it’s best to consult a doctor. There are easy ways to detect apnea, as well as successful treatment methods.
Smoking or Cohabitation with a Smoker
Here is another advice to you – do not smoke. Smoking is a total disaster for your heart. It promotes the formation of blood clots that can block the flow of blood to the heart and leads to the accumulation of plaques in the arteries.
If you smoke, not only do you put yourself at risk but you also endanger those who live near. Each year, about 46,000 non-smoking people who live with smokers die from heart diseases due to passive smoking.
The main cause of heart diseases is being overweight. To avoid overeating problems, try to do the following:
• Don’t eat large portions of food
• Replace sweet drinks with water
• Reduce the consumption of high-calorie dishes
• Keep in mind that products with the “low in fat” inscription often contain a lot of calories
Suppression of Stress, Aggression or Irritation
If you are experiencing negative emotions for a long time but you cannot express them, it puts a heavy burden on your heart.
Those who suppress stress for a long time, endanger themselves. Studies prove that the ability to laugh heartily and maintain friendly relations, as well as enjoy social and family support, have a positive impact on your heart health. Sharing your problems with people who support you is very beneficial for a healthy living.
Heart disease can be a serious affair if you don’t take immediate action. Nowadays, the condition is very common among men and women both. And the main cause of it is the poor lifestyle that pushes us toward the dangerous disease. Preventing the condition before it’s too late is compulsory and if you are looking for a few ways that help you deal with it, so, here are some tips. Take a look to know about them.
Take Your Health Seriously: A heart attack is undoubtedly one of the common reasons that lead to death at any age. In an order to prevent it, you first have to take the responsibility for your health. Incorporate any exercise or workout in your routine that helps your heart stay healthy for a longer period.
Quit Smoking: Smoking is injurious to health, even the pack says so. It’s time to take the warning seriously, as it may otherwise only increase problems for you. To keep your heart healthy and away from all the disease, quit it right away. Also, try your level best to keep yourself away from the second-hand smoke.
Count Your Calories: Calories not only increase your weight, but also leads to a number of heart diseases and stroke is one of them. To prevent it or to stay healthy, you should limit the intake of calories. Binge on fruits and vegetables that help you control it and prevent major health disease.
Lower Your Blood Pressure: Though it doesn’t cause any symptom, but can be very dangerous for your heart health. Therefore, it is important for you to take as much as necessary preventive measures to lower down your high blood pressure.
Control Your Cholesterol Level: Cholesterol is also an enemy of the heart that can increase your chances of getting the stroke. Hence, it would be great if you modify your diet and eliminate all the food items from it that increase high cholesterol in your body.
Shed Down Excess Weight: Obesity can also kill you and increase your chances of getting a heart disease or stroke than a normal person. So, if you are overweight, as per your body mass index (BMI), go and take some steps to drop inches.
These are a few tips that you always need to keep in your mind to prevent heart disease or stroke. In case you are suffering from the condition, find out the best heart hospital near you and take the treatment shortly.
Conventional and unorthodox doctors unanimously agree that foods such as seafood, fruits, vegetables, green tea, nuts, grains, legumes, onions, ginger, hot pepper, garlic, olive oil, alcohol in moderation, foods high in Vitamin C, E and beta-carotene preserve the arteries and prevent heart disease and stroke. Meats and dairy foods high in saturated fat, excessive alcohol and smoking, on the other hand, could damage arteries and the heart.
Indeed, simply eating meals that include all ingredients known to individually prevent heart disease could add years to life. According to an international group of experts’ calculations, if men aged 50 and older added almonds, garlic and other heart disease-fighting ingredients to their daily diets, they might increase their life expectancy by more than six years, and spend more time free of heart disease.
Among women, following the same recipe after age 50 could add almost five extra years of life, the authors’ report in the British Medical Journal.
They call their recommendation diet the ‘Poly-meal,’ playing off the ‘Polypill’ idea, which received substantial attention, on the idea of giving everyone a combination pill to prevent heart disease. The ‘Poly-meal’ contains those ingredients that research has consistently shown can decrease the risk of heart disease.
The menu includes wine, fish, dark chocolate, fruits, vegetables, garlic and almonds. All ingredients must be consumed daily in the recommended amounts, except for fish, which research suggests should be eaten four times per week.
Also, eating beans, including soya beans, kidney bean and chickpeas, has been shown to actually help lower cholesterol levels and improve heart health.
1. What is Cholesterol?
Cholesterol is a type of fat (lipid) in one’s blood. More so, one’s cell, as well as one’s body, makes all it needs. Cholesterol also can get from the food we eat.
If there are too much of cholesterol in the body. It starts to build up in one’s arteries (Arteries are the blood vessels that carry blood away from the heart). This is called atherosclerosis or arteries hardening. This is where some heart and blood flow problems started.
The arteries can be narrowed through this buildup and make it harder for blood to flow through them. The buildup can also lead to dangerous blood clots and inflammation that can cause heart attacks and strokes.
Many things can affect cholesterol levels, including:
i. The food one does eat. Eating too much-saturated fat, Trans fat and cholesterol can raise one’s cholesterol.
ii. Being overweight. This may lower HDL (“Good”) cholesterol.
iii. Being inactive. Not exercising may lower HDL (“good”) cholesterol.
iv. Age. Cholesterol starts to rise after age 20.
v. Family history. If family members have or had high cholesterol, you may also have it.
There are different types of cholesterol:
i. Low-Density Lipo-Protein Cholesterol. is the “bad” cholesterol. It’s the type that can raise the risk of heart disease, heart attack and stroke.
ii. High-Density Lipo-Protein Cholesterol is the “good” cholesterol. It’s the type that is linked to a lower risk of heart disease, heart attack and stroke.
2. High-Density Lipo-Protein Cholesterol and Low-Density Lipo-Protein Cholesterol.
The University of Western Ontario in London, Researchers found that flavonoids and limonoids present in orange juice increases the body’s HDL cholesterol (so-called ‘good’ cholesterol) level, which helps wash out the Low-Density Lipoprotein (LDL) cholesterol (‘the bad’ cholesterol) from the system. Other citrus juices, such as grapefruit, also contain this bio-chemical. Orange juice is also a good source of Vitamin C.
Researchers also suggest that drinking three glasses of orange juice a day increases the ‘good’ High-Density Lipoprotein (HDL) cholesterol and lowers the chance of getting heart disease.
In this study, patients with high cholesterol began by drinking one glass of orange juice daily for four weeks, eventually consuming three glasses daily for four weeks. The patients that did not drink any juice for five weeks and had their cholesterol tested again.
The results showed that while LDL cholesterol did not go down, the average HDL cholesterol level rose by 21 percent and the ratio of HDL to total cholesterol decreased by 16 percent. The combination of raising HDL cholesterol and lowering the ratio is known to reduce the risk of heart disease.
Researchers from Cedars-Sinai Medical Centre say beans increase blood levels of phytoestrogens or plant estrogens in women. According to Dr Bairey Merz. “A very significant relationship between increased phytoestrogen levels and lower cholesterol, this is the results of this study.”
There also may be “positive associations” with phytoestrogens and hormone replacement therapy for women during and after menopause.
3. Changes in diet and lifestyle have been shown to significantly reduce the risk of heart disease.
The next challenge is whether the same benefits can be obtained by taking supplement capsules instead of eating beans themselves. Other studies show that artificial forms produce less positive results. This probably means people should be eating beans as opposed taking supplements in capsule form.
Even modest changes in diet and lifestyle have been shown to significantly reduce the risk of heart disease.
In general, eating foods low in cholesterol, saturated fat and salt and taking vitamins and supplements or eating foods containing the essential vitamins and minerals is recommended.
Nutritionists also recommend eating oily fishes for better heart health. Fatty acids in fish contain Omega 3 that was shown to be effective in preventing heart diseases. Fish oil has been discovered some years ago by scientists to contain a kind of polyunsaturated oil that may be especially protective against heart attacks.
Indeed, scientists studying the health of different world population noticed an especially low incidence of coronary heart disease among the Eskimos of Greenland and Japanese people living in fishing villages on the sea. Though widely separated geographically, these two populations had at least one thing in common. Both groups consume the tremendous amount of fatty fish, fish oil, whale blubber and other marine life that fed on fish.
The scientists report that at first, their healthy hearts seemed incongruous since very high levels of fat in the diet-regardless of the source of that fat are considered a risk factor for heart disease.
Further studies revealed that both the maritime Japanese and Eskimos had the low level of triglycerides (a kind of blood fat), high levels of HDL cholesterol and reduced tendency for their blood to clot. All these things are classic signs suggesting a sound, healthy cardiovascular system.
Digging deeper the researchers found that the fish-loving people also had high levels of a class of fatty acid called Omega-3 fatty acids also known as Docosa Hexaenoic Acid (DHA), which comes from fish.
Cold-water fish such as salmon, mackerel, and herring are reportedly the richest sources of beneficial omega-3 fatty acids, but most other fish and seafood contain some as well. Dutch researchers found that those who eat fish regularly have a lower rate of heart disease and stroke than those who do not.
4. Garlic, Ginger prevents the oxidation of LDL cholesterol and heart attack.
Many studies indicate that garlic prevents the oxidation of LDL cholesterol, may prevent the liver from producing excess fat and cholesterol.
Based on one study, by adding to a fatty as little as two ounces of garlic juice, the cholesterol-laden meal was found to actually lower the cholesterol by up to seven percent. Another study found that a day 600-mg of garlic powder could push the total cholesterol down by some 10 percent. According to other research that corroborated these findings reporting that LDL cholesterol while raising the HDL (“good”) cholesterol can be lowered by garlic
Eating three cloves of garlic a day keeps the cholesterol down for extended periods. It is reported that because garlic contains ajoene and other substances, it also helps to keep the blood “thin” and free of potentially deadly blood clots.
Ayurvedic physicians suggest that eating a little bit of ginger every day will help to prevent the heart attack. It reduces cholesterol. It prevents blood clots and reduces blood pressure. Therefore for a healthy heart, ginger is an important herb
Ginger’s heart-helping attributes are reportedly similar to that of garlic. Ginger has been shown to interfere with the long sequence of events necessary for blood clots to form. This reportedly helps to prevent clots that can lodge in narrowed coronary arteries and set off a heart attack.
5. An increase in intake in the number of servings of fruits and vegetables per day decrease in stroke risk and heart attack.
Onions have been shown to contain adenosine and other ‘blood thinners’ that help to prevent the formation of blood clots. To thin the blood, onions reportedly help keep the coronary arteries open and clear by increasing the HDL. Eating half a raw onion every day has been shown to increase HDL by 20 to 30 percent.
In a study of 87,000 nurses conducted by Brigham and Women’s Hospital and Harvard University, compared with those who ate one serving a month or less, subjects who ate five or more servings of carrots every week had a 68-percent lower risk of suffering stroke. Carrots are rich in beta-carotene and other carotenoids, all members of the vitamin A family. Eating a lot of fruits and veggies that are rich in beta-carotene and vitamin C and E, can reduce the risk of having the stroke by as much as 54 percent if they enjoy carrots often.
Cayenne pepper improves circulation and heart function without raising blood pressure according to recent studies. It also enhances the power of other herbs taken at the same time.
The bromelain the enzyme that present in Pineapple is best known for its ability to break down proteins. It is a key ingredient in meat tenderizers. The bromelain action of anti-clotting might help prevent ischemic stroke and heart attack.
A study in the Journal of the American Medical Association shows that fruits and vegetables are beneficial in combating stroke. It was conducted at Harvard’s School of Public Health where investigators studied the relationship between fruit intake and the rate of stroke in over 75,000 women.
There is a decrease in stroke risk in those who had an increase in intake in the number of servings of fruits and vegetables per day.
More so, the same Journal of the America Medical Association revealed that eating whole grain bread can drop stroke risk by 43 percent. Dr Simin Liu of Brigham and Women’s Hospital in Boston. The USA conducted a study that followed the health and stroke frequency of nurses over a multi-year period. The dietary concern has been paid attention to and intake of whole grain bread. Liu said, “replacing refined grains with whole grains by even one serving a day may have significant benefits in reducing the risk of ischemic stroke’. The study concludes, “With a lower risk of ischemic stroke among women higher intake of whole grain foods was associated with this.”
Nearly all legumes contain genistein, a cancer-preventive nutrient. I addition to guarding against cancer, genistein is also reported to have a significant anti-clotting effect. So, it is believed that it may also help prevent ischemic stroke and heart attack. Genistein according to reports can also be obtained from tofu and soy products. English peas or other beans and legumes.
Green tea has been shown to help keep blood pressure under control. It also may help keep cholesterol from clogging arteries. The herb tea reportedly contains Epigallocatechin Gallate (EGCG) and other substances that help in the body protection against the dangers of oxidation, while helping to keep the harmful LDL cholesterol down and the helpful HDL cholesterol up. According to reports, they also assist in keeping blood pressure under control.
Heart disease is a name given to a variety of conditions that affect the performance of the heart. There are certain disturbances in the action of the heart without any disease in the organ. Most common of these is palpitation. This may be due to emotional states, such as fear, anger, joy, grief, or anxiety; or to certain drugs or poisons such as may be found in tea, coffee, tobacco, or alcoholic drinks.
As heart failure approaches, the real symptoms of the heart disease appear. Shortness of breath on slight exertion is one of the first symptoms. Distress and fullness after eating are very common. Other early symptoms are weakness and lack of endurance, in the legs particularly; palpitation of the heart with fullness in the chest and a dry cough; dull pain and soreness in the region of the liver and also over the heart. Swelling of the ankles may be one of the first symptoms noticed. It is usually worse in the evening and disappears during sleep. Weakness increases until the patient finds himself utterly exhausted on the slightest exertion. He is restless and sleepless.
Every person with acute heart disease of any variety should be under the daily care of a physician and everyone with chronic heart disease should be seen frequently by a physician. A common misconception about the heart is that once it is affected, there is the permanent difficulty, with chronic invalidism and early death. Nothing is further from the truth. The rugged heart often makes an excellent recovery in the course of time. Rest, both physical and mental, is a valuable remedy. The patient must choose food that will not cause gas and indigestion, and guard against emotional outbursts, especially anger.
1. Types of Heart Diseases.
Important examples of heart disease include:
i. Angina, in which there is poor blood circulation to the heart.
ii. Heart Attack, in which there is the death of part of the heart muscle.
iii. Arrhythmia, in which the rate or rhythm of the heartbeat is abnormal.
iv. Atherosclerosis, in which the arteries harden. It is a build-up of cholesterol and other fat substances within the walls of the arteries. Atherosclerosis is a progressive disease and can develop in any artery in the body. It is a common disorder of the arteries.
v. Rheumatic, this was formerly one of the most serious forms of heart disease of childhood and adolescence. This disease involves damage to the entire heart and its membranes. It is a complication of rheumatic fever and usually occurs after attacks of rheumatic fever. The incidence of this condition has been greatly reduced by widespread use of antibiotics effective against the streptococcal bacterium that causes rheumatic fever.
vi. Myocarditis, it’s the inflammation or degeneration of the heart muscle. This can be due to a complication during or after various viral, bacterial or parasitic infectious diseases, such as polio, influenza, rubella, or rheumatic fever. This can be caused by several diseases such as syphilis, goitre, endocarditis, or hypertension. It may be associated with dilation (enlargement due to the weakness of the heart muscle) or with hypertrophy (overgrowth of the muscle tissue).
2. Know the signs of a heart attack.
During a heart attack, men often have these symptoms:
i. Pain or discomfort in the Centre of the chest.
ii. Pain or discomfort in other areas of the upper body, including the arms, back, neck, jaw, or stomach.
iii. Other symptoms, such as shortness of breath breaking out in a cold sweat, nausea, or light-headedness.
3. The basics of stroke.
Stroke is the third leading cause of death for men. The stroke occurs when part of the brain does not get the blood it needs. Then, brain cells die.
There are two types of stroke.
i. An ischemic (iss-kee-mik) stroke. This happens when blood is blocked from getting to the brain.
ii. A hemorrhagic (heh-muh-ra-jik) stroke. This happens when a blood vessel in the brain bursts and blood bleeds into the brain.
A person might also have a “mini-stroke.” This happens when, for a short time, less blood than normal gets to the brain. You may have some signs of a full stroke, or you may not notice any signs at all. But it only lasts a few minutes up to 24 hours. Then you’re back to normal. Many people don’t even know they’ve had it. However, a “mini-stroke” is a sign of a full stroke to come, so it’s important to know the signs of a stroke.
4. Know the signs of Stroke.
The signs of a stroke happen suddenly and are different from the signs of a heart attack. Look for these signs:
i. Weakness or numbness on one side of your body.
iii. loss of balance
v. Trouble talking or understanding speech
vi. A headache
viii. Trouble walking or seeing.
Remember: Even if you have a “mini-stroke” you may have some of these signs.
5. 12 Steps to a healthy heart;
i. Do not smoke: It is no surprise that smoking hurts your heart. So if you smoke, try to quit.
ii. Get your cholesterol tested: If it is high (above 200), talk to your doctor or nurse about losing weight (if you are overweight) and getting more active. Ask if there is the medicine that may help.
iii. Know your blood pressure: Your heart moves blood through your body. If it is hard for your heart to do this, your heart works harder and your blood pressure will rise. Have it checked to make sure you’re on track! It is high (systolic above 139 and diastolic above 89), talk to your doctor or nurse about how to lower it.
iv. Get tested for diabetes: Diabetes can raise your chances of getting heart disease. If you have diabetes, keep your blood sugar levels in check! This is the best way for you to take care of yourself and your heart.
v. Eat heart-healthy foods: Whole grain foods, vegetables, and fruits. Choose lean meats and low-fat cheese and dairy products. Limit foods that have lots of saturated fat, like butter, whole milk, baked goods, ice cream, fatty meats and cheese.
vi. Keep a healthy weight: Being overweight or obese raises your risk for heart disease.
vii. Eat less salt: Choose foods salt. Use spices, herbs, lemon, and lime instead of salt. This is really important if you have high blood pressure.
viii. Do not drink too much of alcohol: Too much alcohol raises blood pressure and can raise your risk of stroke and other problems.
ix. Get moving: Get at least 30 minutes of physical activity on most days, if not all days of the week.
x. Take your medicine: If your doctor has prescribed medicine to lower your blood pressure or cholesterol, take it exactly as you have been told to take it.
xi. Take steps to treat your sleep problems: If you snore loudly, have been told you stop breathing at times when you sleep and are very sleepy during the day, you may have sleep apnea. If you don’t treat it, it raises your chances of having a heart attack or stroke. Talk with your doctor or nurse about treating this problem.
xii. Find healthy ways to cope with stress: Sometimes, people cope with stress by eating, drinking too much alcohol, or smoking-these are all ways that could hurt your heart. Lower your stress: talk to friends, be physically active, or meditate.