Heart Health

[vc_row][vc_column][vc_column_text woodmart_inline=”no” text_larger=”no”]The heart is the main organ of body. It beats about 2.5 billion times over the average lifetime, pushing millions of gallons of blood to every part of the body. This steady flow carries with it oxygen, fuel, hormones, other compounds, and a host of essential cells. It also whisks away the waste products of metabolism. When the heart stops, essential functions fail, some almost instantly.

Given the heart’s never-ending workload, it’s a wonder it performs so well, for so long, for so many people. But it can also fail, brought down by a poor diet and lack of exercise, smoking, infection, unlucky genes, and more.

Although many people develop some form of cardiovascular disease (a catch-all term for all of the diseases affecting the heart and blood vessels) as they get older, it isn’t inevitable. A healthy lifestyle, especially when started at a young age, goes a long way to preventing cardiovascular disease. Lifestyle changes and medications can nip heart-harming trends, like high blood pressure or high cholesterol, in the bud before they cause damage. And a variety of medications, operations, and devices can help support the heart if damage occurs.

Heart Diseases

CAD is the most common heart problem. With CAD, you may get blockages in your coronary arteries — the vessels that supply blood to your heart. That can lead to a decrease in the flow of blood to your heart muscle, keeping it from getting the oxygen it needs. The disease usually starts as a result of atherosclerosis, a condition sometimes called hardening of the arteries.

Coronary heart disease can give you pain in your chest, called angina, or lead to a heart attack.

Some causes of heart diseases

• Age (For men, the risk of heart disease goes up after age 55; for women, the risk rises sharply after menopause.)
• Being inactive
• Having diabetes or metabolic syndrome
• Family history of coronary heart disease
• Genetics
• High blood pressure
• High levels of LDL “bad” cholesterol or low levels of HDL “good” cholesterol
• Obesity
• Smoking
• Stress

Heart Arrhythmias

When you have an arrhythmia, your heart has an irregular beating pattern. Serious arrhythmias often develop from other heart problems but may also happen on their own.

Heart Valve Disease

Your heart has four valves that open and close to direct blood flow between your heart’s four chambers, the lungs, and blood vessels. An abnormality could make it hard for a valve to open and close the right way. When that happens, your blood flow could be blocked or blood can leak. Your valve may not open and close right.

Rheumatic heart disease. This condition develops when your heart muscle and valves are damaged by rheumatic fever, which is linked to strep throat and scarlet fever.
Rheumatic heart disease was more common earlier in the 20th century. But doctors are now able to prevent it by using antibiotics to treat the diseases that lead to it. If you do get it, the symptoms usually show up many years after the infection.

Endocarditis. This is an infection that’s usually caused by bacteria, which may enter the blood and take root in your heart during illness, after surgery, or after using intravenous drugs. It often happens if you already have valve problems. Antibiotics can usually cure it, but the disease is life threatening without treatment.

If your heart valves are seriously damaged as a result of endocarditis, you may need valve replacement surgery.

Heart Failure

With heart failure, your heart doesn’t pump blood as well as it should to meet your body’s needs. It is usually caused by coronary artery disease, but it can also happen because you have thyroid disease, high blood pressure, heart muscle disease (cardiomyopathy), or certain other conditions.

Pericardial Disease

Any disease of the pericardium, the sac that surrounds your heart, is called a pericardial disease. One of the more common diseases is pericarditis or inflammation of the pericardium.

It’s usually caused by an infection with a virus, inflammatory diseases such as lupus or rheumatoid arthritis, or injury to your pericardium. Pericarditis often follows open heart surgery.

Cardiomyopathy (Heart Muscle Disease)

Cardiomyopathy is a disease of your heart muscle, or myocardium. It gets stretched, thickened, or stiff. Your heart may get too weak to pump well.

There are many possible causes of the disease, including genetic heart conditions, reactions to certain drugs or toxins (such as alcohol), and infections from a virus. Sometimes, chemotherapy causes cardiomyopathy. Many times, doctors can’t find the exact cause.

Congenital Heart Disease

Congenital heart disease happens when something goes wrong while the heart is forming in a baby that’s still in the womb. The heart abnormality sometimes leads to problems right after birth, but other times there aren’t any symptoms until you become an adult.

Septal abnormalities are among the most common congenital heart problems. These are holes in the wall that separates the left and right sides of your heart. You can get a procedure to patch the hole.

Another type of abnormality is called pulmonary stenosis. A narrow valve causes a decrease in the flow of blood to your lungs. A procedure or surgery can open or replace the valve.

In some babies, a small blood vessel known as the ductus arteriosus doesn’t close up at birth as it should. When this happens, some blood leaks back into the pulmonary artery, which puts strain on your heart. Doctors can treat this with surgery or a procedure or sometimes with medication.

Some useful foods for Heart health

Grains

Whole grains include all three nutrient-rich parts of the grain: germ, endosperm and bran. Common types of whole grains include whole wheat, brown rice, oats, rye, barley, buckwheat and quinoa. Compared to refined grains, whole grains are higher in fiber, which may help reduce “bad” LDL cholesterol and decrease the risk of heart disease. Multiple studies have found that including more whole grains in your diet can benefit your heart health.

Similarly, another study found that eating at least three servings of whole grains significantly decreased systolic blood pressure by 6 mmHg, which is enough to reduce the risk of stroke by about 25%

When purchasing whole grains, make sure to read the ingredients label carefully. Phrases like “whole grain” or “whole wheat” indicate a whole-grain product, while words like “wheat flour” or “multigrain” may not.

Beans

Beans contain resistant starch, which resists digestion and is fermented by the beneficial bacteria in your gut. According to some animal studies, resistant starch can improve heart health by decreasing blood levels of triglycerides and cholesterol. Multiple studies have also found that eating beans can reduce certain risk factors for heart disease. In one study in 16 people, eating pinto beans reduced levels of blood triglycerides and “bad” LDL cholesterol

One review of 26 studies also found that a diet high in beans and legumes significantly decreased levels of LDL cholesterol. What’s more, eating beans has been linked to reduced blood pressure and inflammation, both of which are risk factors for heart disease

Garlic

For centuries, garlic has been used as a natural remedy to treat a variety of ailments. In recent years, research has confirmed its potent medicinal properties and found that garlic can even help improve heart health. This is thanks to the presence of a compound called allicin, which is believed to have a multitude of therapeutic effects

In one study, taking garlic extract in doses of 600–1,500 mg daily for 24 weeks was as effective as a common prescription drug at reducing blood pressure. One review compiled the results of 39 studies and found that garlic can reduce total cholesterol by an average of 17 mg/dL and “bad” LDL cholesterol by 9 mg/dL in those with high cholesterol

Other studies have found that garlic extract can inhibit platelet buildup, which may reduce the risk of blood clots and stroke. Be sure to consume garlic raw, or crush it and let it sit for a few minutes before cooking. This allows for the formation of allicin, maximizing its potential health benefits.

Berries

Strawberries, blueberries, blackberries and raspberries are jam-packed with important nutrients that play a central role in heart health. Berries are also rich in antioxidants like anthocyanins, which protect against the oxidative stress and inflammation that contribute to the development of heart disease. Studies show that eating lots of berries can reduce several risk factors for heart disease. One study in 27 adults with metabolic syndrome showed that drinking a beverage made of freeze-dried strawberries for eight weeks decreased “bad” LDL cholesterol by 11%

Metabolic syndrome is a cluster of conditions associated with a higher risk of heart disease.

Fish

Fatty fish like salmon, mackerel, sardines and tuna are loaded with omega-3 fatty acids, which have been studied extensively for their heart-health benefits. In one study in 324 people, eating salmon three times a week for eight weeks significantly decreased diastolic blood pressure. Another study showed that eating fish over the long term was linked to lower levels of total cholesterol, blood triglycerides, fasting blood sugar and systolic blood pressure. Additionally, each 3.5-ounce (100-gram) decrease in weekly fish consumption was associated with a 19% higher likelihood of having one additional risk factor for heart disease, such as high blood pressure, diabetes or obesity.

Walnuts

Walnuts are a great source of fiber and micronutrients like magnesium, copper and manganese. Research shows that incorporating a few servings of walnuts in your diet can help protect against heart disease. According to one review, eating walnuts can reduce “bad” LDL cholesterol by up to 16%, lower diastolic blood pressure by 2–3 mm Hg and decrease oxidative stress and inflammation

Chocolate

Dark chocolate is rich in antioxidants like flavonoids, which can help boost heart health. Interestingly, several studies have associated eating chocolate with a lower risk of heart disease. One large study showed that those who ate chocolate at least five times per week had a 57% lower risk of coronary heart disease than non-chocolate eaters. Another study found that eating chocolate at least twice per week was associated with a 32% lower risk of having calcified plaque in the arteries. Keep in mind that these studies show an association but don’t necessarily account for other factors that may be involved. Additionally, chocolate can be high in sugar and calories, which can negate many of its health-promoting properties.

Tomatoes

Tomatoes are loaded with lycopene, a natural plant pigment with powerful antioxidant properties. Antioxidants help neutralize harmful free radicals, preventing oxidative damage and inflammation, both of which can contribute to heart disease. Low blood levels of lycopene are linked to an increased risk of heart attack and stroke.

Almonds

Almonds are incredibly nutrient-dense, boasting a long list of vitamins and minerals that are crucial to heart health. They’re also a good source of heart-healthy monounsaturated fats and fiber, two important nutrients that can help protect against heart disease. Research suggests that eating almonds can have a powerful effect on your cholesterol levels, too. One study in 48 people with high cholesterol showed that eating 1.5 ounces (43 grams) of almonds daily for six weeks reduced belly fat and levels of “bad” LDL cholesterol, two risk factors for heart disease.

Another small study had similar findings, reporting that eating almonds for four weeks resulted in significant decreases in both LDL and total cholesterol.

Green Vegetables

Leafy green vegetables like spinach, kale and collard greens are well-known for their wealth of vitamins, minerals and antioxidants. In particular, they’re a great source of vitamin K, which helps protect your arteries and promote proper blood clotting. They’re also high in dietary nitrates, which have been shown to reduce blood pressure, decrease arterial stiffness and improve the function of cells lining the blood vessels. Some researches results have also found a link between increasing your intake of leafy green vegetables and a lower risk of heart disease.

Some tips to keep your Heart healthy

Avoid smoking

There are many steps you can take to help protect your health and blood vessels. Avoiding tobacco is one of the best. In fact, smoking is one of the top controllable risk factors for heart disease. If you smoke or use other tobacco products, the American Heart Association (AHA)Trusted Source, National Heart, Lung, and Blood InstituteTrusted Source (NHLBI), and Centers for Disease Control and PreventionTrusted Source (CDC) all encourage you to quit. It can make a huge difference to not just your heart, but your overall health, too.

Improve your sex life

Or you can play on top of the sheets! That’s right, having sex can be good for your heart. Sexual activity may add more than just pleasure to your life. It may also help lower your blood pressure and risk of heart disease. Research published in the American Journal of Cardiology shows that a lower frequency of sexual activity is associated with higher rates of cardiovascular disease.

Engage in little activities

Put your hands to work to help your mind unwind. Engaging in activities such as knitting, sewing, and crocheting can help relieve stress and do your ticker some good. Other relaxing hobbies, such as woodworking, cooking, or completing jigsaw puzzles, may also help take the edge off stressful days.

Listen to Music

Whether you prefer a rumba beat or two-step tune, dancing makes for a great heart-healthy workout. Like other forms of aerobic exercise, it raises your heart rate and gets your lungs pumping. It also burns up to 200 calories or more per hour, reports the Mayo Clinic.

Go for fishing

Eating a diet rich in omega-3 fatty acids can also help ward off heart disease. Many fish, such as salmon, tuna, sardines, and herring, are rich sources of omega-3 fatty acids. Try to eat fish at least twice a week. If you’re concerned about mercury or other contaminants in fish, you may be happy to learn that its heart-healthy benefits tend to outweigh the risks for most people.

Laugh out loud

Don’t just LOL in emails or Facebook posts. Laugh out loud in your daily life. Whether you like watching funny movies or cracking jokes with your friends, laughter may be good for your heart. According to a research suggests laughing can lower stress hormones, decrease inflammation in your arteries, and raise your levels of high-density lipoprotein (HLD), also known as “good cholesterol.”

Reduce using salt

If the entire U.S. population reduced its average salt intake to just half a teaspoon a day, it would significantly cut the number of people who develop coronary heart disease every year, report researchers in the New England Journal of Medicine. The authors suggest that salt is one of the leading drivers of rising healthcare costs in the United States. Processed and restaurant-prepared foods tend to be especially high in salt. So think twice before filling up on your favorite fast-food fix. Consider using a salt substitute, such as Dash, if you have high blood pressure or heart failure.

Yoga

Yoga can help you improve your balance, flexibility, and strength. It can help you relax and relieve stress. As if that’s not enough, yoga also has potential to improve heart health. According to research published in the Journal of Evidence-Based Complementary & Alternative Medicine yoga demonstrates potential to reduce your risk of cardiovascular disease.

Drink a little

Moderate consumption of alcohol can help raise your levels of HDL, or good cholesterol. It can also help prevent blood clot formation and artery damage. According to the Mayo Clinic, red wine in particular may offer benefits for your heart. That doesn’t mean you should guzzle it at every meal. The key is to only drink alcohol in moderation.

Start and stop

Start and stop, then start and stop again. During interval training, you alternate bursts of intense physical activity with bouts of lighter activity. The Mayo Clinic reports that doing so can boost the number of calories you burn while working out.

Lose the fat

Slicing your saturated fat intake to no more than 7 percent of your daily calories can cut your risk of heart disease, advises the USDA. If you don’t normally read nutrition labels, considering starting today. Take stock of what you’re eating and avoid foods that are high in saturated fat.

Walk

Put down your cell phone, forget about the driver who cut you off, and enjoy your ride. Eliminating stress while driving can help lower your blood pressure and stress levels. That’s something your cardiovascular system will appreciate.

Be a child

Fitness doesn’t have to be boring. Let your inner child take the lead by enjoying an evening of roller skating, bowling, or laser tag. You can have fun while burning calories and giving your heart a workout.

Pet therapy

Our pets offer more than good company and unconditional love. They also provide numerous health benefits. Studies reported by the National Institutes of Health (NIH) suggest that owning a pet may help improve your heart and lung function. It may also help lower your chances of dying from heart disease.

Breakfast

The first meal of the day is an important one. Eating a nutritious breakfast every day can help you maintain a healthy diet and weight. To build a heart-healthy meal, reach for:

• whole grains, such as oatmeal, whole-grain cereals, or whole-wheat toast
• lean protein sources, such as turkey bacon or a small serving of nuts or peanut butter
• low-fat dairy products, such as low-fat milk, yogurt, or cheese
• fruits and vegetables

Use stairs

Exercise is essential for good heart health, so why not sneak it in at every opportunity? Take the stairs instead of the elevator. Park on the far side of the parking lot. Walk to a colleague’s desk to talk, instead of emailing them. Play with your dog or kids at the park, instead of just watching them. Every little bit adds up to better fitness.

Find a relaxing place

A sunny outlook may be good for your heart, as well as your mood. According to the Harvard T. H. Chan School of Public Health, chronic stress, anxiety, and anger can raise your risk of heart disease and stroke. Maintaining a positive outlook on life may help you stay healthier for longer.

Walk it off

The next time you feel overwhelmed, exasperated, or angry, take a stroll. Even a five-minute walk can help clear your head and lower your stress levels, which is good for your health. Taking a half-hour walk every day is even better for your physical and mental health.[/vc_column_text][/vc_column][/vc_row]