Why is Smoking Bad for Your Heart?

Most people know that smoking tobacco is bad for their health. It’s been linked to lung cancer and severe respiratory issues. It also has a significant impact on your heart health.  There are several reasons for this.

Cigarette smoke contains so many chemicals in it (about 400), so anyone who is exposed to it, even second-hand, can suffer harm.  Two of the most dangerous chemicals are nicotine and carbon monoxide.

Nicotine is a powerful drug that makes people become addicted to smoking. It has been shown to contribute to high blood pressure and arteriosclerosis, that is, hardening of the arteries.  In terms of blood pressure, every time you light a cigarette, the nicotine causes your blood pressure to increase because it causes your blood vessels to constrict or narrow. It also boosts your heart rate, making your heart work harder to do its job, that is, pump blood efficiently.

A diet high in cholesterol can cause arteries to narrow due to the cholesterol forming plaque and narrowing and hardening the arteries as well. If the blood supply to the heart from one of the coronary arteries becomes blocked, it can lead to a heart attack. A heart attack can led to damage to the heart and perhaps even death.

Carbon monoxide from cigarette smoke also makes your heart work harder because it replaces some of the oxygen you are supposed to be breathing in to keep your body healthy.  Your arteries carry oxygen-rich blood from the heart to all parts of the body. However, if the blood is carrying less oxygen and more carbon monoxide, it is like slow suffocation. It makes your heart work even harder to supply the oxygen your body needs to keep all the tissues healthy.

Carbon monoxide affects everyone in the immediate area around the smoker, so if you care about your health, quit, or take it outside so you don’t make others ill with second-hand smoke.

Smoking affects the lungs, making them less efficient in terms of the oxygen they are able to take in that will then enrich the blood being pumped from the heart. Emphysema and Chronic Obstructive Pulmonary Disorder (COPD) make your lungs act in a similar way as if you were breathing through a straw, not your nose and mouth, gradually starving you of oxygen,

It will be tough, but so worth it. Quit smoking and see what a difference it can make to your health.

Why Exercise is Essential for a Healthy Heart

Your heart is the most important muscle in the body. In order to stay healthy, it needs to be worked out just like the rest of your muscles so it does not get weak.  The current recommendation for all adults is 250 minutes of aerobic exercise per week over most of the days of the week, that is, about 35 minutes per day. Aerobic activity can be defined as anything that raises your heart rate and causes you to feel breathless but not gasping for air.

Many of us lead sedentary lifestyles, stuck at a computer all day, and parked on the sofa or in front of the computer at night for entertainment. Most of us hate the idea of a gym and having to get tired and sweaty working out there. The truth is that you can exercise almost anywhere, and some of the most effective methods won’t make you perspire and can actually be fun.

For example, walking more at a moderate to brisk pace will work all muscle groups of the body, you won’t have to sweat buckets, and you can choose a variety of settings to walk in, from your local outdoor track or park to various beauty spots. If the weather is bad, try a mall. Don’t bring the wallet, though, if you want to keep your finances healthy.

If you live near a pool, try swimming. If you live near a YMCA, they will often have a pool and a range of exercises classes. These might include water aerobics, in which you use the weight of the water to give yourself a better workout.

The list of classes will also be sure to include aerobics of all kinds, from low intensity to step. There will also be spinning, that is, cycling, and dance classes that range from ballet to the more fast-paced zumba.

Don’t have a Y near you? Look for local gyms and classes. Rent or stream DVDs and work out yourself, or get the other members of your family up and moving. A Wii system can be the perfect way to do this, with a range of exercise and dance activities.

Exercise also relieves stress and is a mood enhancer as well. If you’ve been struggling to get through the day, add exercise to your routine and see what a difference it can make to your overall health.

What is Cardiovascular Disease?

We’ve all heard the word cardiovascular, but what does it actually mean? Cardiovascular disease is another term for heart disease.  “Cardio” means heart, and “vascular” refers to the blood vessels, also known as your circulatory system.  Cardiovascular disease (CVD) and coronary heart disease (CHD) are both used to describe health issues with the heart and particularly the arteries in the body, which supply vital oxygen to keep tissues alive and healthy.

Cardiovascular disease can sometimes occur due to genetics, infection or age, but in many cases, it is the result of certain lifestyle choices, sometimes made when we were younger, which catch up with us and lead to heart health issues.

For example, smoking tobacco, being overweight, eating too many fatty foods and too much dietary cholesterol can all put wear and tear on our bodies and lead to serious heart health issues. So too can chronic inflammation, that is, persistent irritation in the body, especially the blood vessels, which can be due to our diet and to our stress levels.

People who adopt an anti-inflammatory diet will often find it helps their heart health as well. If they also take steps to lower their stress, they can often reduce their risk of a heart attack or stroke.

Other modifiable risk factors include:

+Exercising more
Aerobics refers to working out your heart by elevating its rate enough to work the muscle to keep it healthy. Aim for 250 minutes per week of brisk walking, or try swimming, dancing or low impact aerobics. Add strength training such as yoga and light weights and you will develop lean muscle, which will boost your metabolism. All exercise burns calories.

+Getting your weight under control
Exercising more will help you get your weight under control. So too will making smart food choices. Count calories to make sure you are not overeating. Counting carbs can also help with rapid weight loss, though it is a hard eating lifestyle to maintain long-term.

+Dealing with high blood pressure
High blood pressure (HBP) puts a lot of strain on the heart and blood vessels. Exercising and losing weight can help lower it naturally.

Cardiovascular disease is the #1 killer in the US, so if you have been told by your doctor that you have problems, or are at risk, modify your lifestyle factors and see what a difference it can make to your health.

Ways to Reduce Salt Intake to Lower Your Blood Pressure

Salt, commonly referred to as sodium of food labels, has been linked to high blood pressure (HBP). If you have HBP and want to lower it naturally, there are a number of effective ways to lower it without medications which have a risk of harmful side effects.

Too much salt can cause your body to retain water, leading to HBP and weight gain. In case you are thinking that you never touch the salt shaker, the truth is that it is all around us in the foods we eat. This is because it is not only a flavor-enhancer but also a cheap and effective food preservative. So what can you do to lower your salt intake?

Steer clear of convenience foods
Anything in a can or box in the supermarket will contain some form of preservatives.

Watch out for cheese and cold cuts
These are loaded with salt and in the case of cold cuts, many other harmful chemicals as well.

Steer clear of smoked items
Smoked items like meat, fish and cheese will all be heavily salted as part of the smoking process. So if you love salmon, for example, eat it fresh.

Watch your bread and cereal
Read the labels on these items in your house. You will probably be shocked at how much sodium they contain, even in the sweeter varieties of cereal. Avoid instant oatmeal for the same reason.

Avoid soup, broth and stock
Canned or instant soups are full of salt. Check the labels and note the number of servings, then multiply to get the total sodium in the can. Chances are you’ve been eating the whole can and going way above your daily allowance.

Look for low sodium canned alternatives
For canned items you really can’t live without, such a tuna or beans like kidney beans, choose low sodium. In the case of the beans, rinse them well before using.

Cook and eat fresh food
When cooking, stick as closely as possible to fresh foods.

Try the DASH diet
The DASH diet, Dietary Approaches to Stopping Hypertension (the clinical word for HBP) was developed by government researchers to help people lower their blood pressure through diet along, not medicine. The success has been huge. The DASH diet is free online and also helps people lose weight as well.

Now that you now about many of the hidden sources of salt in your diet, steer clear and see what a difference it can make to your health.

10 Natural Ways to Prevent and Control High Blood Pressure Naturally

High blood pressure has been associated with heart attack and stroke. Many people take medication to lower their blood pressure, but all medicines have a risk of side effects. Fortunately there are a number of natural ways to prevent high blood pressure, or lower it if it has crept up beyond the optimal level of 120/80. Try these and see what a difference they can make to your readings.

1-Stop smoking.
Every time you light up, you are raising your pressure.

2-Slim down
The heavier you are, the higher your blood pressure.

3-Watch your waist
Carrying too many pounds around your middle, known as waist roundness, has been associated with high blood pressure and diabetes.

4-Keep moving
Physical activity can keep blood pressure down long term and also help with your weight loss goals. Try walking, swimming and yoga.

5-Avoid alcohol
Drinking more than moderate amounts of alcohol can actually raise blood pressure by several points and has been associated with a range of illnesses, including diabetes, heart issues and even cancer.  The one exception is 2 to 6 ounces of red wine per might for heart-healthy resveratrol but you can get this from grapes or grape juice too.

6-Steer clear of caffeine
It can raise blood pressure significantly with each cup of coffee or soda.

7-Deal with your stress
Stress increases blood pressure. Adopt stress relief strategies like meditation, a warm bath, listing to music, and other things you enjoy that will help you relax each day

8-Steer clear of salt
You may think you don’t eat a lot of salt because you never touch the shaker, but the truth is that if you don’t cook from scratch yourself and don’t read food labels, you are probably consuming far more salt (sodium) than your recommended daily allowance.

9-Discover the DASH diet
DASH stands for Dietary Approaches to Stopping Hypertension (the clinical name for high blood pressure. It was developed to help lower blood pressure naturally through diet alone. There are many free resources online to help you get started.

10-Monitor your blood pressure regularly
If your pressure is high, consider investing in a home blood pressure monitor to help you keep track and see if one or all of these strategies helps you lower your blood pressure.

Use 1 or more of these 10 tried and tested ways to lower your blood pressure naturally and see what a difference they can make to your health.

8 Ways to Prevent or Lower your Risk of Having a Heart Attack

There may not be much you can do about your heart attack risk if heart issues run in your family or you already have heart disease, but there are many natural ways to lead a heart-healthy lifestyle without drugs if you wish to reduce your risk of having a heart attack.

1-Maintain a healthy weight
The more you weigh, the more wear and tear on the body, including the heart.

2-Move more
Regular exercise improves heart health and circulation. It can also help you lose weight. Current recommendations are 250 minutes a week of aerobic activity, that is, exercise which raises the heart rate, spread out over 6 or 7 days, plus 2 30-minute strength-training sessions such as light weights or yoga.

3-Count calories
The general recommendation is 2,000 calories for women and 2,500 for men per day. However, this does not take into account the age or activity level of the person. Eating 2,000 calories which are not burned leads to a gain of 1 pound. It takes 3,500 calories burned to lose that pound. Set a reasonable calorie count so you don’t starve and aim for filling foods that are high in protein.

4-Count carbs too
A diet too high in carbohydrates can also be dangerous. Carbs have been linked to Type 2 diabetes and even Alzheimer’s. Those with diabetes have a much greater risk of heart attack and other cardiovascular issues.

5-Know your cholesterol numbers
Cholesterol is a natural substance produced by the liver that helps form cell membranes and certain hormones. However, too much of it in the diet can lead to hardening of the arteries. As the arteries harden and get narrower, the blood supply can get cut off to vital parts of the body, such as the heart or brain, leading to heart attack or stroke. Know your numbers, what they mean, and which heart-healthy foods you should add to your diet.

6-Deal with High Blood Pressure (HBP)
Blood pressure causes wear and tear on blood vessel walls.

7-Eat a low-sodium diet
Too much sodium can trigger weight gain and high blood pressure.

8-Stop smoking
If you smoke tobacco, stop. It has been associated with heart disease, lung disorders, and a number of different types of cancer.

If you’re worried about your heart attack risk factors, try these simple changes and see what a difference they can make to your heart health.

4 Lifestyle Causes of Heart Disease, and What to Do About Them

While it is true that some people are genetically prone to heart health issues, the truth is that many cases of cardiovascular disease, that is, problems with the heart and blood vessels, are actually due to a person’s lifestyle.  Here are some of the main lifestyle causes of heart disease, and what you can do about them.

1-Smoking
Smoking tobacco has been linked to a range of serious diseases, including heart disease and certain types of cancer.  If you smoke, quit. Within a year you will reduce your heart health risk significantly, and within 5 years, it will almost be as if you had never smoked.

2-Diet, especially dietary cholesterol
We are what we eat, so putting quality food into our bodies will get high performance out of it. Cholesterol is a natural substance produced by our liver that supplies waxy fat to create cell membranes and contribute to the formation of certain hormones.  Too much dietary fat, however, can lead to a waxy buildup in the arteries called plaque. Plaque contributes to hardening of the arteries, and this has been associated with heart attack and stroke.

To keep your arteries free from plaque, avoid animal foods, which contain cholesterol, such as meat, milk and eggs. Try to get your protein from fatty fish and plant-based foods such as soy, beans and legumes like lentils and peanuts.  Add healthy fats to your diet like olive oil and avocados and their oil, which will boost HDL or helpful cholesterol, which can keep arteries free from plaque.

3-Deal with high blood pressure if you have it
High blood pressure (HBP) has been associated with heart attack and stroke. High blood pressure causes the heart to work much harder than it has to in order to pump blood to all of the parts of the body that need it. If the arteries are clogged with plaque, the heart has to work even harder. The pressure hardens the arteries further. If your blood pressure is higher than 120/80, try to get it down by cutting back on your sodium (salt) intake and cooking fresh foods for yourself.

4-Lose weight
Losing weight can help lower blood pressure and even reverse diabetes. The DASH diet (Dietary Approaches to Stopping Hypertension [HBP]) will not only lower blood pressure, it can help you lose weight and be the foundation of your new heart healthy lifestyle.

30 Tips When Walking for Weight Loss

If you’re walking to lose weight than you should definitely have a look at this great article that was recently published in the Yahoo Health section:

 Walking on two legs. We hominids have been doing it for the past few million years. Consequently, it’s one of the things our species is best known for. For most of human history, walking and running were the only means of getting from A to B. These days, that’s no longer the case for most of us. That’s too bad because walking—particularly at a brisk pace—is an innate way in which we can burn calories and torch belly fat. It requires little in the way of equipment, it can be done more or less anywhere and it’s less likely to stress the joints in the way that running can. And sure, we’d all like to look like Mark Langowski and be on the cover of Eat This, Not That! For Abs with a shredded six-pack, but just getting off our butts and using our two feet is a solid start.

But just because walking upright is an easy, natural way for humans to expend energy from the food we eat, it doesn’t mean that we can’t learn to do it better—and increase the belly burn. By following the tips below, you could do just that. And for more zero belly ideas, check out these 14 Ways to Lose Your Belly in 14 Days!

1. Choose the right shoes

The only “equipment” necessary for walking (unless it’s on the beach) are shoes and chances are you have a pair suitable for the job already. “Walking shoes” have flexible soles and stiff heel counters to prevent side-to-side motion. Normal flat surfaces only require low-heeled shoes that are comfortable, cushioned and lightweight.

2. Devise a great walking playlist

Before you even think about lacing up your sneakers, think of the songs you want to hear as you make strides towards a fitter you. Having a great soundtrack to your walk will motivate you to push harder and go farther and the best part is that you probably won’t even notice the extra effort that you end up putting in. Look for songs that are between 75 to 130 BPM—these tempos will help you synchronize your strut to the beat. You’ll be so in the groove that you’ll be ready to try out these 55 Best-Ever Ways to Boost Your Metabolism!

Read on

The Difference Between Juicing and Smoothies

 Smoothies and juices are both loaded with nutrients and taste fabulous. While they do have the same properties as the fruits or vegetables in their raw form, their being in liquid form have different textures and appearances. These difference lie in the procedure, methods, and machines used to make each drink.

The Major Differences

 When you blend, you end up consuming the food in its entirety although some were already pulverized. So, if you blend an apple, your body will digest the full fruit. When you do juicing, the fibrous portion is removed. So, what is left are the micronutrients in a liquid form. As for the process, you have two procedures in juicing. You may use the juice to squeeze the water instantly, or you may do it manually.

The juice extractor is necessary for harder fruits and vegetables. As for the smoothies, it requires either a high-performance or traditional blender. When the liquid (broth, milk, or fresh juice) is processed in a puree in a blender, the drink is smooth and thick. Smoothies are thicker and filling than juices since they have the fibrous cellulose and pulp, which have been removed from the juice.

Freshly squeezed vegetable juices

 All About Juicing

 Juicing is the best way to get healthy nutrients into your body as quick as possible. It is quick in a sense that it does not require a long preparation, yet you are still getting the essential nutrients needed in your body. Juicing has several health benefits, including weight loss, body hydration, boosting your immune system, and remove serious diseases.

They say water is everything – true. The water in juice is a natural source of water that will help to hydrate you as well as give you essential fatty acids, minerals, vitamins, proteins and carbohydrates. In addition to this, the fresh juice will also provide you with enzymes that are vital to your metabolic process and are critical elements in giving your body the best energy.

Fresh juice deliver the raw goodness of fruits and vegetables to your system, almost like an intravenous injection. To be able to enjoy the benefits, the juicing must be from fresh fruits and vegetables, and not a powered or ready-made juices you can find in the supermarket.

 All About Smoothies

 Smoothies are full of energy and nutrients. It works the same thing as the whole meal because you are not only getting the liquid of its form. Smoothies work best for busy people because hectic schedules make it impossible for them to take breakfast regularly.

Weight problems are not a small problem. There are two kinds of diet regimen the smoothies can give. It can either help you maintain or lose weight. Unlike the pills and supplements, vitamins that are ingested from food are much more beneficial and healthier. Smoothies will help you to be hydrated.

 Whether you choose juice or a smoothie, you are still giving your body the essential nutrients. Both of these methods make use of healthy fruits and vegetables. But knowing their differences would help you decide what type of drink will suit for you at the moment.

5 Must Have Power Foods for Slimming Smoothies

If you are serious about losing weight, you will find some scrumptious ideas and ingredients through this article. In fact, they are so tasty you can’t imagine they are so healthy. Isn’t it wonderful to think that something tastes this good and is giving you a lot of health benefits? They say variety is key, and this certainly applies in the case of healthy smoothies for weight loss. Any part of a proper diet is to make sure you have a combination of textures and colors and plenty of fresh, raw and healthy snacks.

Power foods for slimming smoothies can have a rich and creamy texture – so delicious and sweet-tooth quenching that it is hard to believe the health benefits and how it can speed up your metabolism. Particularly if you use scrumptious frozen berries in your healthy smoothie, just blend your ingredients, and you’re good to go – weight loss an added advantage!

Best Foods For Slimming Smoothies

Berries

Berries are the best sources of fiber. Not only does it promote weight loss, but also helps with food processing. Raspberries have a high content of fiber – approximately 8 grams per cup. It also contains ellagic acid, an anti-cancer property. Blueberries contain 4 grams per cup and helps you keep a good memory. Strawberries, which is a favorite fruit for the smoothies contains 4 grams of fiber.

Nuts

This is something that you didn’t think of putting in your smoothie. Besides the oily and earthy flavor, they are rich sources of unsaturated fats necessary for the heart’s health. According to a recent study, it shows that eating nuts can add daily nutrient, and of course, add another two and a half years of living. The best choice for smoothies are the walnuts as it contains the highest levels of alpha-linolenic acid. The ALA is a healthy omega-3 fatty acid that is vital to heart health. They also have a high content of mono and polyunsaturated fats. These fats can reduce the levels of “bad” LDL cholesterol while stabilizing the “good” HDL cholesterol levels. Make sure to add walnuts to your smoothie.

Oranges

It is a fact that oranges are the best source of vitamin C. Therefore, one single orange or a huge glass of orange juice embraces a high daily dose. It is already a pretty common knowledge that Vitamin C plays a huge role in fighting off infections, but they don’t know why. Vitamin C produces antibodies and white blood cells that fight off infections. As a powerful smoothie flavor, oranges have great citrus taste and has a natural sweetness.

Yogurt

This has always been an essential ingredient. In fact, it is vital in smoothies. Yogurt has always been a “good bacteria” to maintain digestive tract and gut health, which diminishes or reduces intestinal illnesses as a result of aging.

Kiwi

This is one of the tastiest flavors that works well with smoothies. Kiwi contains high levels of Vitamin C. The black seeds dramatically adds a fashion and flair to the smoothie drink. It weighs about 4 ounces and are 3 inches long.

Power foods for slimming smoothies encourage weight loss. Since they are low in calories and are high in energy, they are great in providing great nutritional support.