Cardiovascular Disease And The Role Of Omega-3 Essential Fatty Acids

By Lee Cole

DHA supplements are certainly something you need to consider, if you're interested in avoiding cardiovascular disease. DHA is short for docosahexaenoic acid, and it's one of the many omega-3 essential fatty acids. Omega-3's are essential to good heath. Although DHA is the most prevalent fatty acid in the brain, it's also seen to play a large role in avoiding cardiovascular disease. Not only DHA plays this role, but all omega-3 fatty acids are important when it concerns your heart health.

Omega-3 Fatty Acids and Cholesterol

One diet that is high in omega-3's is the Mediterranean diet. Individuals who follow this diet are apt to have high HDL, or "good" cholesterol. One reason is the Mediterranean diet has a fair amount of fish in it. This is further held up by the fact that Eskimos also are apt to have high HDL cholesterol. They also eat a lot of cold water, fatty fish. These fish tend to be very high in omega-3 fatty acids. You might not want to eat halibut or tuna every day, but you can take fish oil supplements. Numerous studies have shown that these supplements reduce triglyceride levels. In addition to fish, walnuts are recognized to be high in omega-3 fatty acids.

Omega-3 Fatty Acids and Blood Pressure

There have been several studies which have shown that diets high in omega-3's or even fish-oil supplements, can lower high blood pressure. You don't want to self-medicate, however. High Blood Pressure is a serious condition. Make sure you get your doctor's approval before you do anything.

Coronary Disease and Omega-3 Fatty Acids

It's been shown time and time again that diets low in saturated fats and high in monounsaturated and polyunsaturated fats (this includes omega-3 efas) help prevent heart disease. There is a lot of clinial evidence that fish-oil, which is high in EPA and DHA (two types of omega-3 essential fatty acids) help reduce instances of heart problems and cardiac event. In addition, fish oil has been shown to have a very good positive effect on lowering triglycerides, risk of death from heart disease, stroke, and abnormal heart rhythms. Fish-oil has also been proven to help mitigate and treat hardening of the arteries through slowing the development of plaque and blood clots.

In other words, fish oil, which contains considerable amounts of EPA and DHA, is really healthy for you. Since with DHA you get a double whammy effect of helping your heart and brain, you probably want to consider DHA supplements in what you eat. As in all things medical, talk to your doctor first.



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Want A Healthy Heart? Exercise In The Correct Heart Rate Zone

By Javier Eis

Everyone understands that exercising is vital to staying
healthy; however a lot of people are unaware of the fact
that when they exercise they should stay within a
predetermined range. This range is called the Heart Rate
Zone(hrz). Working out within this given range is important
not only when trying to lose weight, but also for overall
heart health.

In order to find out your heart rate zone you first need to
figure out your maximum heart rate. This is done by taking
the number 220 and subtracting your age. For example if you
are 20 years old you would take 220 minus 20 and get an
answer of 200, therefore your maximum heart rate is 200
beats per minute.

When you have completed the process for finding your mhr you
can then move on to determining where your hrz is. Next take
your mhr and times it by sixty percent and again times
eighty percent. The two new numbers you now have make up the
book ends of your heart rate zone.

These bookends are what you want to keep your heart rate in
while you are exercising. By doing this you are making sure
that your heart is able to efficiently keep oxygenated blood
circulating around your body. If there comes a point where
your heart is working too hard or not hard enough your body
will not have the oxygen it needs to continue with the
workout or activity.

By staying in this provided range you are also effectively
burning calories. As we all know the more calories you burn
the less that are left to turn into fat. This heart rate
zone allows your body to do double duty in keeping your
heart working effectively while also helping you to burn
those extra calories.

This is also important for losing weight as well. If your
body is able to work effectively delivering nutrients and
oxygen to the muscles and organs that need it you will be
able to continue moving. This will allow you to burn more
calories and in the end lose more weight.

Are You Having A Stroke? Watch For These Signs

By Barb Hicks

Stroke occurs when blood flow to the brain has been halted
due to a clot or bleeding into the brain. Therefore, blood
is unable to reach all destinations of the brain, resulting
in a stroke. The person experiencing a stroke will begin to
exhibit signs and symptoms. Some signs come and go usually
within 5 minutes and leave no lasting effects. However,
symptoms lasting longer may indicate a major stroke is
occurring. Even if symptoms are short lived, it is
imperative to get medical help immediately. If not treated
as soon as possible, major brain damage and lifelong
disabilities could result.

What are the signs?

- Tingling sensation in the face or extremities - Paralysis
or weakness on one side - Difficulty speaking - Inability to
understand speech - Blindness - Dizziness - Pain -
Nausea/vomiting - Sudden intense headache

If you believe someone around you is experiencing these
symptoms call 011 and seek the help of medical professionals
immediately.

Risk Factors for Stroke:

- Age: At age 55 the risk of stroke doubles every ten years
after - Race - Gender: Typically, women are less likely to
experience a stroke than men - Previous stroke - Fractures
resulting in a fat embolism - Family History - Atrial
Fibrillation

Reducing your risks:

Take all medications prescribed by your physician. Monitor
blood pressure. Lower cholesterol and triglyceride levels.
Quit Smoking. Eat a healthy diet. Get plenty of exercise.

Physicians use a CT, MRI or Angiogram to determine the
location of a stroke, the amount of damage it caused as well
as what type of stroke was experienced.

Treatment involves clot busters, such as tPA that must be
given within hours of the onset of symptoms. Surgical
intervention is an option for ischemic and hemorrhagic
strokes.

Care after stroke:

Recovery after a stroke may take a few days to over a year
to complete. In many cases, occupational, physical and
speech therapy may be required.

Types of Medications:

Thrombolytics - Clot busters that loosen or break up blood
clots. The debris is cleaned up by phagocytic cells.
Antiplatelet - Prevents platelet s from sticking together,
thus preventing clot formation. Anticoagulants - Stops
clots from forming, particularly those with A-fib who are
prone to blood clots due to the rapid contractions of the
atria of the heart.

If you have other diseases such as diabetes or high blood
pressure, it is very important to monitor and manage them
properly. Proper care will help ensure that the risk of a
stroke is lessened and a quality, productive life prevails.

Having an exercise regimen at least three days a week can
lower blood pressure. Blood pressure is the number one
factor in bringing on a stroke or hemorrhagic strokes.

A healthy diet containing fresh fruits, whole grains and
nuts, vegetables and lean meats is another great way to help
lessen the risks for stroke.

Barb Hicks is a licensed registered nurse and featured
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LDL Cholesterol - The Heart's No.1 Enemy

By Ned Dagostino

Cholesterol is a vital element for our health and
well-being. There are two basic types of cholesterol: HDL
cholesterol is good for our health, LDL cholesterol is bad
for our health.

The LDL cholesterol and HDL cholesterol levels are
maintained within a normal range by the body's natural
regulatory mechanism. Sometimes this regulatory mechanism
malfunctions, or maybe the body is flooded with cholesterol
by ingestion. In any case the blood cholesterol level
exceeds the normal range. This leads to a serious condition
which can lead to severe health problems.

LDL means 'fatty proteins of low density'. This in turn
means that LDL cholesterol tends to be loose and thick. LDL
cholesterol circulates with the blood and sticks to the
inner walls of the blood vessels, forming plaque and
gradually reducing the vascular passage. This condition is
called arteriosclerosis which results in atherosclerosis,
meaning degeneration of the blood vessels.

Blood backs up from this point leading to high blood
pressure which severely stresses the heart. Worse, small
bits of the LDL cholesterol blockage can get dislodged and
flow down with the blood. If these bits of LDL cholesterol
enter a capillary, which is a very fine blood vessel, the
capillary gets blocked starving the areas served by the
capillary network of vital blood. If this happens in the
brain, then areas of the brain just shut down leading to a
form of paralysis called a 'stroke'. If the blood flow to
the heart itself is cut off, a heart attack occurs possibly
leading to a fatality. These are just two situations which
can occur when LDL cholesterol exceeds the normal limit.
There are a great number of similar situations, collectively
called cardiovascular disease, which are directly linked to
the excessive LDL cholesterol level.

Heart disease can be prevented, or the risk of getting it
can be reduced, if we follow some very simple health
guidelines. The first is to counterattack the invasion of
LDL cholesterol into the body. LDL cholesterol gains entry
into the body with the food we eat. So you should mount a
watch on the kind of food you eat. Saturated fats are heavy
with LDL cholesterol and must be shunned. You can and should
include the healthy fats into your diet (e.g. omega-3 fats
found in fish) because they actively help to reduce the bad
LDL cholesterol. lots of water helps the circulatory and
excretory functions of the body, which at once improves
health and eliminates the bad LDL cholesterol.

Change your cooking medium from heavy saturated fats to
unsaturated fats and oils. Virgin olive oil is good for your
heart. These dietary changes will be very beneficial in your
battle against heart disease.

Cigarette smoking is bad for health. It harms the body in
more than just one way. Smoking increases the level of LDL
cholesterol. So quit now and your LDL cholesterol will be
gone tomorrow! The steps outlined in this article are very
easy to implement. You will avoid the risk of heart disease
if you follow them.

Medical research shows that stress leads to LDL cholesterol
buildup. Lowering your stress level will lower your blood
LDL cholesterol too. The moral of the lesson is that you
should relax more often, give up those activities that add
to your stress, and pick up those activities that reduce
your stress.

To sum up, LDL cholesterol can be controlled by eating foods
which are free of saturated fats, exercising, quitting
smoking and ridding yourself of stress. The worst thing you
can do is to panic about high LDL cholesterol levels. This
article is meant to educate you about the cause and
prevention of heart disease, not scare you. Use what you
have learnt in this article to control the LDL cholesterol
situation. Once that is under control, you can say that the
risk of heart disease is under control.

So, have you had your cholesterol tested lately?

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Why Vitamin C Powder Must Be Part Of Your Daily Diet

By Richard Rosal

Vitamin C powder is a wonderful supplemental addition to the
diet, having a wide range of health benefits. Derived from
Ascorbic acid, this water soluble vitamin is important in
many bodily functions but its main use is as a preventative
measure in the degradation of LDL cholesterol (low density
lipoproteins) from causing irreversible heart damage.

The Ascorbic acid found in Vitamin C powder is necessary in
the maintenance and growth of cells in the human body.
Without it, your cells could not repair themselves. It
assists with cell and nerve growth, with the maintenance of
bones, cartilage, teeth, blood vessels and ligaments and
with wound healing and the formation of scar tissue.

A lack of this important protein in the diet can lead to all
sorts of health issues and problems, including bleeding
gums, gingivitis, rough, dry skin, slow rate of healing,
painful and swollen joints, a tendency to bruise more
easily, a penchant for nosebleeds and weakened tooth enamel.
All the more reason to make the addition of vitamin C powder
to your daily diet a regular one.

Vitamin C powder contains anti-oxidants which are useful in
the fight against free radicals. These are by-products of
our body's conversion process of food to energy.
Anti-oxidants can protect against heart disease, the
crippling effects of arthritis and even cancer.
Anti-oxidants can dramatically reduce the negative effects
of pollutants found in our air, water and food, as well as
toxic chemical and cigarette smoke.

There are a variety of available options to consider when
purchasing your vitamin C powder. Thanks to the convenience
of modern society the consumer can choose from a wide range
of products, some odorless and flavorless and some with
additional nutrients, including calcium and magnesium. The
addition of bicarbonate of soda makes for a fun and fizzy
drink. An intake of 60 milligrams of Vitamin C is
recommended for adults, an additional 35 milligrams to guard
against free radicals for smokers.

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High Blood Pressure - Does Race Play a Part?

There are many different things that can put you at a greater risk for high blood pressure. If there is something in your life that makes it hard for your heart to work the way that it should, you are going to experience high blood pressure, even if you are doing some things in a healthy way. However, one of the things that has long been felt by many in the medical community to be a factor in high blood pressure is your race. It has long been thought that there are some genetic factors that make one race more apt to have high blood pressure than another. While this might be true, there are certain things that you should try and do for yourself no matter what race you are.

First of all, a big part of high blood pressure is the foods that we eat. If you come from a racial background that richly celebrates every occasion with meals that are high in fat and cholesterol, your entire family is going to see that they might have problems with high blood pressure. This might be something that is linked to race, because different races celebrate things in different ways, and the traditional cooking is much different from place to place, as well as from race to race. If you belong to a culture that has a tendency to eat foods often that are high in fat, you might want to consider changing the way that you cook on a day to day basis. If you still want to participate in your family functions and eat the foods that everyone else is eating, it is okay as long as this is only practiced in moderation. If you can cook for yourself every single day and eat foods that are low in fat and cholesterol, you are going to have a better chance of lowering your own high blood pressure. You can also encourage your family to use low fat substitutes when they are celebrating. Exercise plays a role as well.

Certain blood pressure conditions are prevalent with certain races. If you are black or Hispanic, make sure you keep your blood pressure in check A number of more serious health conditions can occur if high blood pressure is not addressed, so if you are at risk, monitor it carefully, eat well, and exercise often. By doing these things, you can prevent high blood pressure, no matter what race you may be.

Factors That Affect Your Blood Pressure

Fluid systems in the body are notorious for the high level of complexity in their physics. The circulatory system is no different, and it is because of this that there are so many different factors that could affect a person’s blood pressure. The rate the heart pumps to the viscosity of the blood itself, blood pressure has influences from multiple factors in the body. These factors may, in turn, be influenced by outside factors such as diet, exercise, disease, or drugs. It is because of this that blood pressure has an even greater number of indirect influences.

Let’s start by discussing probably the most influential factor associated with blood pressure: the rate of pumping, more commonly referred to as the heart rate. The average heart rate for a healthy human being runs between 70 and 75 beats per minute. The higher the heart rate is, the higher the blood pressure. Another physical factor related to blood pressure is the blood volume of the body. The more blood there is in the body, the higher the rate of blood return to the heart and the higher the blood pressure. There is a correlation between salt intake and blood volume in many people, though the amount to which it raises blood pressure varies.

Resistance and viscosity are two other major influencing factors in blood pressure. Resistance here relates to the size of blood vessels as well as the smoothness of these vessels. There are things in the body that affect the size of blood vessels. Some make them thinner, which increases blood pressure, while others do the opposite. Fatty acids are responsible for the smoothness of blood vessels, because the more that is deposited on the walls, the less resistance there is. Viscosity, on the other hand, is the thickness of the blood flowing through the body. The thicker the blood that’s pumping through a body’s veins, the higher the blood pressure will be. Certain illnesses affect the viscosity of blood, as well as the level of sugars in the blood.

While thus far high blood pressure has been the effect of these factors, there are certainly ones that influence low blood pressure as well. Some causes of low blood pressure include sepsis, hemorrhaging, certain toxins, and hormonal abnormalities. On a lighter note, simply sitting and standing could lower blood pressure as well, though the factors that influence low blood pressure are usually more severe.

How To Cut Back On Your Sodium Intake

Have you recently been told by your doctor that you had to
go on a low-sodium diet? You are probably finding this to be
quite difficult as you discover that sodium seems to be
everywhere? Well you are certainly not alone as the typical
American eats way too much fast food when away from home and
at home they tend to gravitate towards those high sodium
comfort foods. Processed foods such as frozen, canned soups
and vegetables, boxed noodles, salsas and chips are all
loaded with sodium.

Those on a low-sodium diet are usually told to consume
somewhere between 2,000 to 3,000 milligrams (mg) of sodium
per day. That is the equivalent of about one teaspoon of
salt or approximately 2,300 mg of sodium.

So how can you cut back on your sodium intake? Here are
some tips to get you started on the correct path. As with
all major lifestyle changes the most important thing is to
just get started. As Confucius said A journey of a thousand
miles begins with a single step. By following these simple
rules you will learn to master your new low sodium lifestyle
in no time. Keep it simple, don't stress and remember:

1. Don't beat yourself up. The goal is not to
eliminate all the salt entering your system, it is to reduce
your sodium intake down to the level your doctor prescribed.


2. Stop adding salt to your food. Don't add it when cooking and
remove the salt shaker from the kitchen table. While these
old habits are hard to break you also have to not feel like
you are depriving yourself of wonderful taste. So instead
learn to experiment. Fill the old salt shaker with some
salt-free herbs and spices " basil, cayenne pepper, garlic,
lemon pepper, onion oregano and parsley are all great
options. Begin with small amounts until you find a
combination that you enjoy.

3. If you dont already own a peppermill go out and buy one. The
flavor and aroma of freshly ground peppercorns is not only
amazing but there are also so many varieties to choose from.
The most recognized is a common black peppercorn which is
typically a variety like Lampong. A more upscale black
peppercorn is the gourmet quality Tellicherry. For those
that really want to embrace exotic taste sensations try
Pink, Green or Sichuan peppercorns. For a milder peppercorn
with a European twist go for a white peppercorn as these
tend to have less bite than the black peppercorns.

4. Learn how to analyze food labels. when you are comparing
products side-by-side you will soon see some amazing
differences between products that may at first glance seem
identical. A good rule of thumb is that all packaged food is
going to have higher levels of sodium than fresh foods. But
when you know what to look for you can still make healthier
choices!

5. Go fresh. Typically you don't have to worry about high
sodium levels in fresh fruits and vegetables and as an added
bonus you can eat about as much as you would like and not
have to worry about packing on the pounds. Fresh lean meat,
fish and chicken tend to be low in sodium as well.

6. Learn how to fully experience herbs. Before adding herbs to
your dish crush them in your hand to bring out the full
taste. Also most herbs provide the most flavor when added
towards the end of the cooking process.

While it will be difficult to change your eating habits,
remember to start small. Begin with just one meal a day.
Once you always eat that one meal as low sodium as possible
then add a second meal. This approach will have you on the
right path before you know it. While it may take weeks
before you have a solid understanding of low-sodium foods,
you will learn to adjust. And eventually you will hardly
even miss the salt and your taste buds will come alive as
they are exposed to a world of mouthwatering new tastes and
flavors.

Better Health With A Weightlifting Fitness Program

Getting fit can be difficult, particularly if you've spent
the last few years (or decades!) putting off fitness until
tomorrow. Well, your fitness is not something that can keep
waiting. Your health depends on it.

Staying fit doesn't require you to run 6 miles each day. It
only requires that your lungs are healthy and your heart is
strong. There are benefits for the rest of your body too,
such as losing that extra weight that somehow settled on
your tummy.

Is there a fast track way to losing weight and getting fit?
Surely hours on the everyday is not the only way?

Doing cardio work (running, cycling etc) is vital for heart
health, but you can speed up your fitness and weight loss
progress by undertaking a weightlifting fitness program.

Before you panic, don't for a second think that you are
going to turn into the incredible hulk! Lifting weights is a
proven beneficial exercise that has multiple benefits:

- As you build muscle and lose fat, you'll get rid of
weight much quicker.

- Bones become stronger.

- Your body will strengthen and you'll be more energetic.

There's no need to go to a gym if you don't want to.
Weightlifting fitness can be accomplished at home too. All
you'll need is a simple set of dumbbells to start with and
progress from there.

Start out with light, easy weight lifting and then progress
from there to more heavier weights. Within a few weeks you
will notice your muscle definition and your overall body
shape changing for the better.

Weight lifting brings about faster weight loss results than
just doing running or walking. However that does not mean
you should give up the cardio altogether: your body still
needs it. The ideal balance is 50% cardio and 50% weight
work.

A great routine to get into is to do your cardio work in the
morning (say 30 minutes of fast walking) and then weights in
the afternoon. But never work the same muscle with weights 2
days in a row: they must recover first. In fact, training
the same muscle group just twice per week is fine as the
muscle actually grows when you are recovering from a
workout.