Vitamin Supplements For Healthy Hearth

30 Apr

Vitamin supplements are very beneficial for the heart. But, not every vitamin is preventing heart diseases. So, for a healthy heart you need to know which vitamins are good. I have started to practice vitamins supplement as part of my day to stay healthy as possible, and of course diet and exercise shouldn’t be missed.

  • Niacin;
  • Fish oil;
  • Fiber (psyllium);
  • Plant sterols;
  • Red yeast rice;
  • Green tea extract;
  • Coenzyme Q10;
  • B-Complex vitamins (B6, B12, folic acid).

Policosanol for Heart Health

To lower the cholesterol is possible with a natural plant mixture called policosanol. It helps in reducing LDL cholesterol.

Because of the possibility that vitamin supplements can interact with other medications you take talk with your doctor before taking vitamins. For example, pregnant women shouldn’t take any vitamin supplements, just prenatal vitamins. Make sure you buy supplements that are standard dosage and that contain 95%, 100% active ingredient.

Omega-3 Fatty Acids & Plant Sterols

Omega-3 fatty acids help in reducing triglyceride levels and also to increase the good HDL cholesterol. This fatty acid can be found in flaxseed oil, fish oil, and algae oil.

Plant based foods are having plant sterols and this is used for enriching margarines and other foods too. It lowers LCD cholesterol and total cholesterol. However, plants sterol does not affect HDL levels and triglycerides.

B-6 (pyridoxine), B-12, and Folic Acid

B-complex and folic acid help the red blood cells and nerves to stay healthy. They are good also for lowering blood levels of homocysteine. Homocysteine is an amino acid is one of the reasons for heart diseases like strokes, blood clots and heart attack.

Soy for Healthy Heart

Soy supplements haven’t proven that can reduce long-term heart healthy heart diseases. However, it reduces the LDL cholesterol and overall cholesterol, but with low benefits to the triglycerides.

Be careful: Women that have hormone-sensitive cancers like ovarian, breast and uterine cancer, or endometriosis shouldn’t consume soy. Then, if you are taking blood-thinner medication you need to talk with your doctor before taking soy supplements.

Lifestyle affects the heart health

As I said in the beginning, I take vitamin supplements, but I work out and I have a good diet plan that I follow. Using supplement has proven that helps in reducing heart diseases, but the effect will be higher if you eat the right food and do at least 10-30 minute exercise. After all, eating bad food will increase the chances of having heart problems and taking vitamins will be like taking nothing.

As a conclusion here is what can affect taking vitamins in a positive way. This will definetly increase the chance to lowet the risk of heart helth and your health in total. When taking vitamin supplements:

  • Eat at least 5 vegetables and fruits daily;
  • Walking or exercise for at least 2.5 hours weekly;
  • Keeping body mass index BMI on normal range;
  • Don’t smoke.

 

 

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Preventing Heart Disease With The A Heart Healthy Diet

30 Sep

I was eating unhealthy food one year ago just before I got symptoms regarding my heart and my doctors told me that I don’t need any medication but only good diet. Eating the right food will help reduce heart disease so I accepted to change my eating habits so to live longer and healthier life. By the information, my doctor provided me with it helped me learn everything for heart health dieting. So, don’t wait until any problems to occur start eating healthy now, I will tell you about the basic things you need to know about the food.

Portion size

First of all, you need to be careful how much you eat. Overloading the plate and eating until you are stuffed, and will be getting too many calories, cholesterol and fat. Also, remember that the portions in restaurants are usually more than you need. Know how many serving you have eaten in one day and use smaller servings to help you in controlling the portions.

Here is an example. One serving of pasta needs to be 1/2 cup, servings of meat, chicken or fish needs to be 2-3 ounces. To tell by eye that the amount is right is a learning skill. In the beginning you will need to measure the food in cups, spoons and scale until you can judge the right size.

Vegetables and fruits

Fruits and vegetables are not just good because are source of minerals and vitamins. They are rich in dietary fiber and low in calories. There is also a substance in them that may help in preventing cardiovascular disease. Actually, you will be eating less high fat food when you eat more fruits and vegetables.

Whole grains

Very good source of fiber is whole grains. There are other nutrition to that help in regulating blood pressure and with that keeping the heart healthy. Whole grains are excellent sources of fiber and other nutrients that play a role in regulating blood pressure and heart health. It is good to increase the amount of whole grains with refined grain products, or just try some new whole grain like quinoa, barley or whole-grain couscous.

Flaxseeds are another way to add whole grains to the diet. They are small brown seeds that have high levels of omega-3 fatty acids, and it will lower the cholesterol. It is a good thing to grind the seeds in a food processor or in a coffee grinder and put a teaspoon into yogurt, hot cereal or applesauce.

Fats and cholesterol

Important step to reduce cholesterol, which will lower the risk of coronary artery disease is to limit the trans and saturated fats you eat. To reduce them, you need to limit how much solid fats you eat like, shortening, butter and margarine. This goes for eating as well as cooking with them.

By starting to eat heart healthy food, you will be starting a new healthy life.

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Food To Prevent Heart Diseases

22 Mar

The healthiest food for your heart

Did you know, eating the right food can lower the risk of heart disease up to 70%? But what is the right food? Actually, I was surprised that every food I needed to eat for protecting my heart is not something weird or something very expensive and it is very easy to cook it. There is a simple trick that can also help, don’t stick to the same food. The secret is to eat different types of whole grains, vegetables, fish and other food products.

Wild Salmon (not farmed)

This tasty fish, grilled, broiled or baked is a great source of omega-3 fatty acids. This improves the metabolic markers for heart disease. It boosts cardiovascular protection because of the high levels of selenium.

Sardines

These little fish are very rich with omega-3s too. As a form of fish oil will increase the “good” cholesterol levels and this is good for reducing the risk of sudden heart attack. This especially goes for people who have had previous attacks. To avoid high salt avoid the canned sardines stick to the fresh ones.

Liver

The liver is good for everything so as for the heart. It contains fats that are the main thing that liver gives to protect the heart.

Walnuts

Walnuts are tasty and consuming them will promote healthy hearts. They are full of fiber, omega-3 acids, fiber, and folate and high in polyunsaturated fats. Eat them unsalted, of course. Walnuts are the healthiest food for diabetes, and remember to eat them unsalted.

Almonds

Just like walnuts, these crunchy and meaty nuts have high levels of omega-3s. So, if you are not fans of walnuts, then this alternative is best for you.

Oatmeal

Oatmeal is a wonderful meal for lowering cholesterol. You are required to eat the plain ones, non-processed type. The flavored and instant oatmeals have a lot of sugar in them. This I really like, I never knew that oatmeal can help in reducing heart diseases.

Blueberries

These great berries have resveratol and flavonoids. These powerful antioxidants help prevent coronary disease. It is great because you can eat them in different ways; you can eat them fresh, with oatmeal, in smoothies or a yogurt.

Red wine

And this is the part I was very surprised, red wine for a healthy heart. Again in wine there is Resveratrol, an antioxidant which also helps in preventing cancer according to the newest studies. Resveratrol can also be found in grapes and dark-skinned berries. Madirans and Cabernets have high amounts of procyanidins, an antioxidant that reduces cholesterol and arterial health will be increased.

These are just some of the heart healthy food. Ask your doctor or search the Internet to see the wonders of other foods that can also reduce the risk of heart disease. I have been eating very healthy food all the time and I never had heart problems I just didn’t know that the main food can actually in some way save my life.

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