HOW TO SURVIVE A HEART ATTACK WHEN ALONE
.
Let's say it's 6.15pm and you're going home (alone of course),
after an unusually hard day on the job. You're really tired, upset and frustrated. Suddenly you start experiencing severe pain in your chest that starts to drag out into your arm and up into your jaw. You are only about five miles from the hospital nearest your home. Unfortunately you don't know if you'll be able to make it that far. You have been trained in CPR, but the guy that taught the course did not tell you how to perform it on yourself..!!
NOW HOW TO SURVIVE A HEART ATTACK WHEN ALONE..
Since many people are alone when they suffer a heart attack, without help, the person whose heart is beating improperly and who begins to feel faint, has only about 10 seconds left before losing consciousness.
However, these victims can help themselves by coughing repeatedly and very vigorously.
A deep breath should be taken before each cough, and the cough must be deep and prolonged, as when producing sputum from deep inside the chest.
A breath and a cough must be repeated about every two seconds without let-up until help arrives, or until the heart is felt to be beating normally again.
Deep breaths get oxygen into the lungs and coughing movements squeeze the heart and keep the blood circulating.
The squeezing pressure on the heart also helps it regain normal rhythm. In this way, heart attack victims can get to a hospital.
Tell as many other people as possible about this. It could save their lives!!
i will say If everyone who gets this broadcast sends it to 10 people, you can bet that we'll save at least one life.
.
By: Patanjali doctors
Saturday, January 21, 2012
Friday, January 6, 2012
How Healthy is your heart !!
I think the new slogan is healthy heart is the key to wealthy life!! In the age of fast food , low nutrition diet i wonder how our hearts still manage pass the heart breaks !
You can easily find out how healthy your heart is by simply scanning through the following lines. The simplest way to know your heart is to get few tests done.
FAMILY HISTORY
Recent research states that heart ailments are frequent in people who have a family history of heart diseases. Grandparents , parents etc. So its important if you can trace your family health history . That way you can be cautions right from the beginning. Eat the right diet , do the right exercises , if needed take the right medications right from the start and keep getting regular checkups.
If you have such family history which is mostly common is all our families , then the next few paragraphs will help to understand the tests necessary to know your Hearts health.
Test 1.
CHOLESTEROL(source :http://www.webmd.com/cholesterol-management/guide/understanding-numbers)
Cholesterol levels should be measured at least once every five years in everyone over the age of 20. The screening test that is usually performed is a blood test called a lipid profile. Experts recommend that men aged 35 and older and women aged 45 and older be more frequently screened for lipid disorders.
The lipoprotein profile includes:
LDL (low-density lipoprotein cholesterol, also called "bad" cholesterol)
HDL (high-density lipoprotein cholesterol, also called "good" cholesterol)
Triglycerides (fats carried in the blood from the food we eat. Excess calories, alcohol, or sugar in the body are converted into triglycerides and stored in fat cells throughout the body.)
Results of your blood test will come in the forms of numbers. Here is how to interpret your cholesterol numbers:
LDL Cholesterol
LDL cholesterol can build up on the walls of your arteries and increase your chances of getting heart disease. That is why LDL cholesterol is referred to as "bad" cholesterol. The lower your LDL cholesterol number, the lower your risk. The table below explains what the numbers mean.
LDL Cholesterol LDL-Cholesterol Category
Less than 100 Optimal
100 - 129 Near optimal/above optimal
130 - 159 Borderline high
160 - 189 High
190 and above Very high
If you have heart disease or blood vessel disease, some experts recommend that you should try to get your LDL cholesterol below 70. For people with diabetes or other multiple risk factors for heart disease, the treatment goal is to reach an LDL of less than 100, although some physicians will be more aggressive.
HDL Cholesterol
When it comes to HDL cholesterol -- "good" cholesterol -- the higher the number, the lower your risk. This is because HDL cholesterol protects against heart disease by taking the "bad" cholesterol out of your blood and keeping it from building up in your arteries. The table below explains what the numbers mean.
HDL Cholesterol HDL-Cholesterol Category
60 and above High; Optimal; associated with lower risk
Less than 40 in men and less than 50 in women Low; considered a risk factor for heart disease
Triglycerides
Triglycerides are the chemical form in which most fat exists in food and the body. A high triglyceride level has been linked to higher risk of coronary artery disease. Here's the breakdown.
Triglycerides Triglyceride Category
Less than 150 Normal
150 - 199 Mildly High
200 - 499 High
500 or higher Very high
Total Cholesterol
Your total blood cholesterol is a measure of LDL cholesterol, HDL cholesterol, and other lipid components. Doctors recommend total cholesterol levels below 200
Total Cholesterol Category
Less than 200 Desirable
200 - 239 Mildly High
240 and above High
Test 2
BLOOD PRESSURE
Optimal blood pressure count is 120/80 millimeters of mercury. IF there are variations from the optimal figure its a matter of concern and you should immediately seek professional medical advice.
If the range is between 120/80 to 139/89 it is a state of pre hypertension and if the range is beyond 140/90 it is considered to be in a state of hypertension. This state can be dangerous for the heart.
Blood pressure can also be caused due to obesity. Hence it is recommended to keep your weight under check and do regular exercises.
Test 3
BLOOD SUGAR
The high content of sugar in the blood is termed as high blood sugar. The optimal levels of blood sugar in the body is
good blood sugar levels are:
On waking up (before breakfast) 80 to 120
Before meals 80 to 120
2 hours after meals 160 or less
At bedtime 100 to 140
The three main types of diabetes are
type 1 diabetes
type 2 diabetes
gestational diabetes
The disease often leads to blindness, heart and blood vessel disease, stroke, kidney failure, amputations, and nerve damage. Uncontrolled diabetes can complicate pregnancy, and birth defects are more common in babies born to women with diabetes.
One having a family history should get their blood sugar level tested once in at least 6 months.
TEST 4
ECG (Electrocardiography)
An electrocardiogram (ECG) is a test that records the electrical activity of the heart. This test can be done at any nearby hospital or clinic. Its useful to detect any abnormalities in the working of your heart.
HOW TO KEEP YOUR HEART HEALTHY
Keeping your heart healthy does not require one to do heavy exercise or cut down on their diet drastically. It about taking things light and easy .
I am writing down few very easy ways to the healthy heart !
Its Best to keep your BMI calculated often . IT helps you to know how is your body , mass , index .
Underweight BMI less than 18.5
Normal weight BMI 18.5 to 24.9
Overweight BMI 25 to 29.9
Obese BMI 30 or greater
Morbidly Obese BMI 40 or greater
2.
Body Shape
Where we store extra fat on our bodies also plays a role in the risk for heart disease. Most men tend to be apple-shaped, meaning fat is stored between the waist and the chest. Women, on the other hand, tend to be pear-shaped, meaning fat is stored on the hips and legs. Those women who develop male-pattern fat storage appear to be at higher risk of heart disease and heart attack.
The waist-to-hip ratio is another tool for determining fat distribution and heart disease risk. To find your waist-to-hip ratio, divide your waist measurement by your hip measurement. A number above 1 shows an apple shape. A number below 1 shows a pear shape. Remember, a waist-to-hip ratio greater than 1 shows male-pattern fat storage, which has been linked to an increased risk for heart disease.
Snacking Tips
Fruits and vegetables are good snack choices. The American Heart Association (AHA) recommends that you eat 5 or more servings of fruits and vegetables each day. Remember that you can also meet your daily recommended serving of fruit by drinking fruit juices. Look for juices that are 100% juice. Stay away from juices that are a "blend" or "cocktail," because they contain less juice and a lot of sugar. Keep vegetables washed, cut, and stored in the refrigerator so they are easy to snack on when you want them. Try some low-fat or fat-free dips to eat with your vegetables.
Dairy items are also good snacks. Low-fat yogurt or a milkshake made from skim milk not only fills you up but also gives your body calcium along with other vitamins and minerals.
If you are constantly on the go, keep healthy snacks on your kitchen counter, in your desk drawer at work, or in your car. Most work sites have refrigerators where you can keep snacks like vegetables or yogurt. If you find that you feel tired by mid-morning or mid-afternoon, try eating a snack at these times to keep your energy up.
Holiday Eating Tips
The holidays are the hardest time to stay on a healthy eating plan. Keep in mind that the holidays are probably not the best time to start a diet, but it is possible to keep up your healthy eating habits during these times.
Eating Out If you know that you will be going to a special event later in the evening, eat small, healthy meals during the day, so you can enjoy a few treats in the evening. Don't deny yourself these treats, otherwise you will just crave them more. You can also try eating a small, healthy meal or snack right before the event, so you do not feel overly hungry at the party. And instead of heading straight toward the food table, mingle and talk with the other guests. When you do become hungry, try not to eat the fried foods; eat the fresh fruits and vegetables instead. If you know that you will be pressured into a second helping, make your first helping small. That way, both helpings together will equal a regular-sized meal.
Exercise Do not forget about your exercise program during the holidays. If you exercise, you will burn off those extra calories and make weight management much easier. And if you increase your activity during the holidays, you may be able to eat a few extra treats and not put on those extra pounds!
HEALTHY EATING HABITS FOR KEEPING THE HEART YOUNG
The questions that mostly clouds our minds are what is the kind of diet that we should follow so that we get the maximum benefit out of it.
The answer is simple anything that is low on cholesterol is definitely a good food item. I will start with one at a time .
SOURCE:http://www.medicinenet.com/script/main/art.asp?articlekey=56073
1. Salmon
Nutrients: Omega-3 fatty acids.
Menu Idea: Grill salmon with a yummy rub or marinade. Save a chunk to chop for a pasta or salad later on.
2. Flaxseed (ground)
Nutrients: Omega-3 fatty acids; fiber, phytoestrogens.
Menu Idea: Ground flaxseed hides easily in all sorts of foods -- yogurt parfaits, morning cereal, homemade muffins, or cookies.
3. Oatmeal
Nutrients: Omega-3 fatty acids; magnesium; potassium; folate; niacin; calcium; soluble fiber.
Menu Idea: Top hot oatmeal with fresh berries. Oatmeal-and-raisin cookies are a hearty treat.
4. Black or Kidney Beans
Nutrients: B-complex vitamins; niacin; folate; magnesium; omega-3 fatty acids; calcium; soluble fiber.
Menu Idea: Give soup or salad a nutrient boost -- stir in some beans.
5. Almonds
Nutrients: Plant omega-3 fatty acids; vitamin E; magnesium; fiber; heart-favorable mono- and polyunsaturated fats; phytosterols.
Menu Idea: Mix a few almonds (and berries) into low-fat yogurt, trail mix, or fruit salads.
6. Walnuts
As per my research i figured out that WALNUT is one such dry fruit which has a tremendous capability to keep your health hail and hearty. I will tell you the benefits of walnut and you might agree with me .
They are rich in
-->fiber
-->B vitamins,
-->magnesium
-->antioxidants such as Vitamin E.
Nuts in general are also high in plant sterols and fat - but mostly monounsaturated and polyunsaturated fats (omega 3 fatty acids, in particular, alpha-linolenic acid ALA) that have been shown to lower LDL cholesterol.
Walnuts, indeed, have significantly higher amounts of ALA omega 3 fatty acids compared to other nuts.
7. Red wine
Nutrients: Catechins and reservatrol (flavonoids).
Menu Idea: Toast your good health! A glass of red wine could improve "good" HDL cholesterol.
8. Tuna
Nutrients: Omega-3 fatty acids; folate; niacin.
Menu Idea: Here's lunch: Salad greens, fresh fruit, canned tuna. Keep "Salad Spritzer" - a light dressing -- in your office fridge.
9. Tofu
Nutrients: Niacin; folate; calcium; magnesium; potassium.
Menu Idea: Tasty tofu is easy: Thinly slice "firm" tofu, marinate several hours, grill or stir-fry.
10. Brown rice
Nutrients: B-complex vitamins; fiber; niacin; magnesium, fiber.
Menu Idea: Microwavable brown rice makes a quick lunch. Stir in a few chopped veggies (broccoli, carrots, spinach).
11. Soy milk
Nutrients: Isoflavones (a flavonoid); B-complex vitamins; niacin; folate, calcium; magnesium; potassium; phytoestrogens.
Menu Idea: Soy milk is great over oatmeal or whole-grain cereal. Or, make a smoothie with soy milk.
12. Blueberries
Nutrients: Beta-carotene and lutein (carotenoids); anthocyanin (a flavonoid); ellagic acid (a polyphenol); vitamin C; folate; calcium, magnesium; potassium; fiber.
Menu Idea: Cranberries, strawberries, raspberries are potent, too -- for trail mixes, muffins, salads!
13. Carrots
Nutrients: Alpha-carotene (a carotenoid); fiber.
Menu Idea: Baby carrots are sweet for lunch. Sneak shredded carrots into spaghetti sauce or muffin batter.
14. Spinach
Nutrients: Lutein (a carotenoid); B-complex vitamins; folate; magnesium; potassium; calcium; fiber.
Menu Idea: Pick spinach (not lettuce) for nutrient-packed salads and sandwiches.
15. Broccoli
Nutrients: Beta-carotene (a carotenoid); Vitamins C and E; potassium; folate; calcium; fiber.
Menu Idea: Chop fresh broccoli into store-bought soup. For a veggie dip, try hummus (chickpeas).
16. Sweet potato
Nutrients: Beta-carotene (a carotenoid); vitamins A, C, E; fiber.
Menu Idea: Microwave in a zip-lock baggie for lunch. Eat au naturale, or with pineapple bits.
17. Red bell peppers
Nutrients: Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; potassium; fiber.
Menu Idea: Rub with olive oil, and grill or oven-roast until tender. Delicious in wraps, salads, sandwiches.
18. Asparagus
Nutrients: Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; fiber.
Menu Idea: Grill or steam slightly, then dress with olive oil and lemon. It's a pretty side dish.
19. Oranges
Nutrients: Beta-cryptoxanthin, beta- and alpha-carotene, lutein (carotenoids) and flavones (flavonoids); vitamin C; potassium; folate; fiber.
Menu Idea: Got orange juice? Check out the new nutrient-packed blends.
20. Tomatoes
Nutrients: Beta- and alpha-carotene, lycopene, lutein (carotenoids); vitamin C; potassium; folate; fiber.
Menu Idea: For a flavor twist, try oil-packed tomatoes in sandwiches, salads, pastas, pizzas.
21. Acorn squash
Nutrients: Beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; calcium; magnesium; potassium; fiber.
Menu Idea: Baked squash is comfort food on a chilly day. Serve with sauteed spinach, pine nuts, raisins.
22. Cantaloupe
Nutrients: Alpha- and beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; potassium; fiber.
Menu Idea: A fragrant ripe cantaloupe is perfect for breakfast, lunch, potluck dinners. Simply cut and enjoy!
23. Papaya
Nutrients: Beta-carotene, beta-cryptoxanthin, lutein (carotenoids); Vitamins C and E; folate; calcium; magnesium; potassium.
Menu Idea: Serve papaya salsa with salmon: Mix papaya, pineapple, scallions, garlic, fresh lime juice, salt and black pepper.
24. Dark chocolate
Nutrients: Reservatrol and cocoa phenols (flavonoids).
Menu Idea: A truffle a day lowers blood pressure, but choose 70% or higher cocoa content.
25. Tea
Nutrients: Catechins and flavonols (flavonoids).
Menu Idea: Make sun tea: Combine a clear glass jar, several tea bags, and hours of sunshine.
EXERCISING YOUR WAY OUT OF HEALTH PROBLEMS
Amazing but true. You can actually exercise yourself out of your heart problems. The correct form of exercise not only helps you to heal your heart and keeps it healthy but also helps you to remain emotionally strong.
Regular exercises keep the heart muscles strong and healthy. Once the muscles are strong the heart can pump more blood into the system.
There are numerous exercises which keep your heart and mind healthy. Below are few easy exercises which you can follow with ease :
Swimming:
This exercise helps you not only to keep your back muscles strong but also helps in case your in need of light cardiovascular exercises.
Running:
Regular running or jogging can help you keep your heart muscles healthy and strong for long period of time. It is also claimed to be the fastest way to recover the well being of the heart.
Cycling:
Mild cycling can be recreational as well as enjoyable to most of us. Regular cycling everyday helps to keep your heart muscles strong.
Walking:
Walking in the form of brisk walking can also be a useful exercise in keeping the heart hail and hearty.
You can easily find out how healthy your heart is by simply scanning through the following lines. The simplest way to know your heart is to get few tests done.
FAMILY HISTORY
Recent research states that heart ailments are frequent in people who have a family history of heart diseases. Grandparents , parents etc. So its important if you can trace your family health history . That way you can be cautions right from the beginning. Eat the right diet , do the right exercises , if needed take the right medications right from the start and keep getting regular checkups.
If you have such family history which is mostly common is all our families , then the next few paragraphs will help to understand the tests necessary to know your Hearts health.
Test 1.
CHOLESTEROL(source :http://www.webmd.com/cholesterol-management/guide/understanding-numbers)
Cholesterol levels should be measured at least once every five years in everyone over the age of 20. The screening test that is usually performed is a blood test called a lipid profile. Experts recommend that men aged 35 and older and women aged 45 and older be more frequently screened for lipid disorders.
The lipoprotein profile includes:
LDL (low-density lipoprotein cholesterol, also called "bad" cholesterol)
HDL (high-density lipoprotein cholesterol, also called "good" cholesterol)
Triglycerides (fats carried in the blood from the food we eat. Excess calories, alcohol, or sugar in the body are converted into triglycerides and stored in fat cells throughout the body.)
Results of your blood test will come in the forms of numbers. Here is how to interpret your cholesterol numbers:
LDL Cholesterol
LDL cholesterol can build up on the walls of your arteries and increase your chances of getting heart disease. That is why LDL cholesterol is referred to as "bad" cholesterol. The lower your LDL cholesterol number, the lower your risk. The table below explains what the numbers mean.
LDL Cholesterol LDL-Cholesterol Category
Less than 100 Optimal
100 - 129 Near optimal/above optimal
130 - 159 Borderline high
160 - 189 High
190 and above Very high
If you have heart disease or blood vessel disease, some experts recommend that you should try to get your LDL cholesterol below 70. For people with diabetes or other multiple risk factors for heart disease, the treatment goal is to reach an LDL of less than 100, although some physicians will be more aggressive.
HDL Cholesterol
When it comes to HDL cholesterol -- "good" cholesterol -- the higher the number, the lower your risk. This is because HDL cholesterol protects against heart disease by taking the "bad" cholesterol out of your blood and keeping it from building up in your arteries. The table below explains what the numbers mean.
HDL Cholesterol HDL-Cholesterol Category
60 and above High; Optimal; associated with lower risk
Less than 40 in men and less than 50 in women Low; considered a risk factor for heart disease
Triglycerides
Triglycerides are the chemical form in which most fat exists in food and the body. A high triglyceride level has been linked to higher risk of coronary artery disease. Here's the breakdown.
Triglycerides Triglyceride Category
Less than 150 Normal
150 - 199 Mildly High
200 - 499 High
500 or higher Very high
Total Cholesterol
Your total blood cholesterol is a measure of LDL cholesterol, HDL cholesterol, and other lipid components. Doctors recommend total cholesterol levels below 200
Total Cholesterol Category
Less than 200 Desirable
200 - 239 Mildly High
240 and above High
Test 2
BLOOD PRESSURE
Optimal blood pressure count is 120/80 millimeters of mercury. IF there are variations from the optimal figure its a matter of concern and you should immediately seek professional medical advice.
If the range is between 120/80 to 139/89 it is a state of pre hypertension and if the range is beyond 140/90 it is considered to be in a state of hypertension. This state can be dangerous for the heart.
Blood pressure can also be caused due to obesity. Hence it is recommended to keep your weight under check and do regular exercises.
Test 3
BLOOD SUGAR
The high content of sugar in the blood is termed as high blood sugar. The optimal levels of blood sugar in the body is
good blood sugar levels are:
On waking up (before breakfast) 80 to 120
Before meals 80 to 120
2 hours after meals 160 or less
At bedtime 100 to 140
The three main types of diabetes are
type 1 diabetes
type 2 diabetes
gestational diabetes
The disease often leads to blindness, heart and blood vessel disease, stroke, kidney failure, amputations, and nerve damage. Uncontrolled diabetes can complicate pregnancy, and birth defects are more common in babies born to women with diabetes.
One having a family history should get their blood sugar level tested once in at least 6 months.
TEST 4
ECG (Electrocardiography)
An electrocardiogram (ECG) is a test that records the electrical activity of the heart. This test can be done at any nearby hospital or clinic. Its useful to detect any abnormalities in the working of your heart.
HOW TO KEEP YOUR HEART HEALTHY
Keeping your heart healthy does not require one to do heavy exercise or cut down on their diet drastically. It about taking things light and easy .
I am writing down few very easy ways to the healthy heart !
Its Best to keep your BMI calculated often . IT helps you to know how is your body , mass , index .
Underweight BMI less than 18.5
Normal weight BMI 18.5 to 24.9
Overweight BMI 25 to 29.9
Obese BMI 30 or greater
Morbidly Obese BMI 40 or greater
2.
Body Shape
Where we store extra fat on our bodies also plays a role in the risk for heart disease. Most men tend to be apple-shaped, meaning fat is stored between the waist and the chest. Women, on the other hand, tend to be pear-shaped, meaning fat is stored on the hips and legs. Those women who develop male-pattern fat storage appear to be at higher risk of heart disease and heart attack.
The waist-to-hip ratio is another tool for determining fat distribution and heart disease risk. To find your waist-to-hip ratio, divide your waist measurement by your hip measurement. A number above 1 shows an apple shape. A number below 1 shows a pear shape. Remember, a waist-to-hip ratio greater than 1 shows male-pattern fat storage, which has been linked to an increased risk for heart disease.
Snacking Tips
Fruits and vegetables are good snack choices. The American Heart Association (AHA) recommends that you eat 5 or more servings of fruits and vegetables each day. Remember that you can also meet your daily recommended serving of fruit by drinking fruit juices. Look for juices that are 100% juice. Stay away from juices that are a "blend" or "cocktail," because they contain less juice and a lot of sugar. Keep vegetables washed, cut, and stored in the refrigerator so they are easy to snack on when you want them. Try some low-fat or fat-free dips to eat with your vegetables.
Dairy items are also good snacks. Low-fat yogurt or a milkshake made from skim milk not only fills you up but also gives your body calcium along with other vitamins and minerals.
If you are constantly on the go, keep healthy snacks on your kitchen counter, in your desk drawer at work, or in your car. Most work sites have refrigerators where you can keep snacks like vegetables or yogurt. If you find that you feel tired by mid-morning or mid-afternoon, try eating a snack at these times to keep your energy up.
Holiday Eating Tips
The holidays are the hardest time to stay on a healthy eating plan. Keep in mind that the holidays are probably not the best time to start a diet, but it is possible to keep up your healthy eating habits during these times.
Eating Out If you know that you will be going to a special event later in the evening, eat small, healthy meals during the day, so you can enjoy a few treats in the evening. Don't deny yourself these treats, otherwise you will just crave them more. You can also try eating a small, healthy meal or snack right before the event, so you do not feel overly hungry at the party. And instead of heading straight toward the food table, mingle and talk with the other guests. When you do become hungry, try not to eat the fried foods; eat the fresh fruits and vegetables instead. If you know that you will be pressured into a second helping, make your first helping small. That way, both helpings together will equal a regular-sized meal.
Exercise Do not forget about your exercise program during the holidays. If you exercise, you will burn off those extra calories and make weight management much easier. And if you increase your activity during the holidays, you may be able to eat a few extra treats and not put on those extra pounds!
HEALTHY EATING HABITS FOR KEEPING THE HEART YOUNG
The questions that mostly clouds our minds are what is the kind of diet that we should follow so that we get the maximum benefit out of it.
The answer is simple anything that is low on cholesterol is definitely a good food item. I will start with one at a time .
SOURCE:http://www.medicinenet.com/script/main/art.asp?articlekey=56073
1. Salmon
Nutrients: Omega-3 fatty acids.
Menu Idea: Grill salmon with a yummy rub or marinade. Save a chunk to chop for a pasta or salad later on.
2. Flaxseed (ground)
Nutrients: Omega-3 fatty acids; fiber, phytoestrogens.
Menu Idea: Ground flaxseed hides easily in all sorts of foods -- yogurt parfaits, morning cereal, homemade muffins, or cookies.
3. Oatmeal
Nutrients: Omega-3 fatty acids; magnesium; potassium; folate; niacin; calcium; soluble fiber.
Menu Idea: Top hot oatmeal with fresh berries. Oatmeal-and-raisin cookies are a hearty treat.
4. Black or Kidney Beans
Nutrients: B-complex vitamins; niacin; folate; magnesium; omega-3 fatty acids; calcium; soluble fiber.
Menu Idea: Give soup or salad a nutrient boost -- stir in some beans.
5. Almonds
Nutrients: Plant omega-3 fatty acids; vitamin E; magnesium; fiber; heart-favorable mono- and polyunsaturated fats; phytosterols.
Menu Idea: Mix a few almonds (and berries) into low-fat yogurt, trail mix, or fruit salads.
6. Walnuts
As per my research i figured out that WALNUT is one such dry fruit which has a tremendous capability to keep your health hail and hearty. I will tell you the benefits of walnut and you might agree with me .
They are rich in
-->fiber
-->B vitamins,
-->magnesium
-->antioxidants such as Vitamin E.
Nuts in general are also high in plant sterols and fat - but mostly monounsaturated and polyunsaturated fats (omega 3 fatty acids, in particular, alpha-linolenic acid ALA) that have been shown to lower LDL cholesterol.
Walnuts, indeed, have significantly higher amounts of ALA omega 3 fatty acids compared to other nuts.
7. Red wine
Nutrients: Catechins and reservatrol (flavonoids).
Menu Idea: Toast your good health! A glass of red wine could improve "good" HDL cholesterol.
8. Tuna
Nutrients: Omega-3 fatty acids; folate; niacin.
Menu Idea: Here's lunch: Salad greens, fresh fruit, canned tuna. Keep "Salad Spritzer" - a light dressing -- in your office fridge.
9. Tofu
Nutrients: Niacin; folate; calcium; magnesium; potassium.
Menu Idea: Tasty tofu is easy: Thinly slice "firm" tofu, marinate several hours, grill or stir-fry.
10. Brown rice
Nutrients: B-complex vitamins; fiber; niacin; magnesium, fiber.
Menu Idea: Microwavable brown rice makes a quick lunch. Stir in a few chopped veggies (broccoli, carrots, spinach).
11. Soy milk
Nutrients: Isoflavones (a flavonoid); B-complex vitamins; niacin; folate, calcium; magnesium; potassium; phytoestrogens.
Menu Idea: Soy milk is great over oatmeal or whole-grain cereal. Or, make a smoothie with soy milk.
12. Blueberries
Nutrients: Beta-carotene and lutein (carotenoids); anthocyanin (a flavonoid); ellagic acid (a polyphenol); vitamin C; folate; calcium, magnesium; potassium; fiber.
Menu Idea: Cranberries, strawberries, raspberries are potent, too -- for trail mixes, muffins, salads!
13. Carrots
Nutrients: Alpha-carotene (a carotenoid); fiber.
Menu Idea: Baby carrots are sweet for lunch. Sneak shredded carrots into spaghetti sauce or muffin batter.
14. Spinach
Nutrients: Lutein (a carotenoid); B-complex vitamins; folate; magnesium; potassium; calcium; fiber.
Menu Idea: Pick spinach (not lettuce) for nutrient-packed salads and sandwiches.
15. Broccoli
Nutrients: Beta-carotene (a carotenoid); Vitamins C and E; potassium; folate; calcium; fiber.
Menu Idea: Chop fresh broccoli into store-bought soup. For a veggie dip, try hummus (chickpeas).
16. Sweet potato
Nutrients: Beta-carotene (a carotenoid); vitamins A, C, E; fiber.
Menu Idea: Microwave in a zip-lock baggie for lunch. Eat au naturale, or with pineapple bits.
17. Red bell peppers
Nutrients: Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; potassium; fiber.
Menu Idea: Rub with olive oil, and grill or oven-roast until tender. Delicious in wraps, salads, sandwiches.
18. Asparagus
Nutrients: Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; fiber.
Menu Idea: Grill or steam slightly, then dress with olive oil and lemon. It's a pretty side dish.
19. Oranges
Nutrients: Beta-cryptoxanthin, beta- and alpha-carotene, lutein (carotenoids) and flavones (flavonoids); vitamin C; potassium; folate; fiber.
Menu Idea: Got orange juice? Check out the new nutrient-packed blends.
20. Tomatoes
Nutrients: Beta- and alpha-carotene, lycopene, lutein (carotenoids); vitamin C; potassium; folate; fiber.
Menu Idea: For a flavor twist, try oil-packed tomatoes in sandwiches, salads, pastas, pizzas.
21. Acorn squash
Nutrients: Beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; calcium; magnesium; potassium; fiber.
Menu Idea: Baked squash is comfort food on a chilly day. Serve with sauteed spinach, pine nuts, raisins.
22. Cantaloupe
Nutrients: Alpha- and beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; potassium; fiber.
Menu Idea: A fragrant ripe cantaloupe is perfect for breakfast, lunch, potluck dinners. Simply cut and enjoy!
23. Papaya
Nutrients: Beta-carotene, beta-cryptoxanthin, lutein (carotenoids); Vitamins C and E; folate; calcium; magnesium; potassium.
Menu Idea: Serve papaya salsa with salmon: Mix papaya, pineapple, scallions, garlic, fresh lime juice, salt and black pepper.
24. Dark chocolate
Nutrients: Reservatrol and cocoa phenols (flavonoids).
Menu Idea: A truffle a day lowers blood pressure, but choose 70% or higher cocoa content.
25. Tea
Nutrients: Catechins and flavonols (flavonoids).
Menu Idea: Make sun tea: Combine a clear glass jar, several tea bags, and hours of sunshine.
EXERCISING YOUR WAY OUT OF HEALTH PROBLEMS
Amazing but true. You can actually exercise yourself out of your heart problems. The correct form of exercise not only helps you to heal your heart and keeps it healthy but also helps you to remain emotionally strong.
Regular exercises keep the heart muscles strong and healthy. Once the muscles are strong the heart can pump more blood into the system.
There are numerous exercises which keep your heart and mind healthy. Below are few easy exercises which you can follow with ease :
Swimming:
This exercise helps you not only to keep your back muscles strong but also helps in case your in need of light cardiovascular exercises.
Running:
Regular running or jogging can help you keep your heart muscles healthy and strong for long period of time. It is also claimed to be the fastest way to recover the well being of the heart.
Cycling:
Mild cycling can be recreational as well as enjoyable to most of us. Regular cycling everyday helps to keep your heart muscles strong.
Walking:
Walking in the form of brisk walking can also be a useful exercise in keeping the heart hail and hearty.
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