15 TIPS FOR A HEALTHY HEART

15 TIPS FOR A HEALTHY HEART 

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1. Know your risk factors for heart disease.

2. Talk to your doctor about reducing your risk of heart disease.

3. Have your blood pressure checked regularly. Avoid excess salt intake to maintain normal blood pressure.

4. Know your cholesterol numbers. [These include total cholesterol, HDL or "good" cholesterol, LDL or "bad" cholesterol, and triglycerides.]

5. Have your blood sugar level checked for diabetes.

6. Do not smoke cigarettes or use other tobacco products in any form including passive smoking.

7. Eat for your heart health. Healthy balanced food intake of at least 5 servings of fruits and vegetables a day, avoiding saturated fats and trans fatty acids.

8. Get regular physical activity. At least 30 minutes of moderate physical activity on most or all days of the week. Include physical activity in your working schedule - cycle to work if possible, take the stairs, and go for a walk during lunch breaks.

9. Aim for a healthy weight.

10. Know the signs and symptoms of a heart attack and the importance of  seeking medical help immediately.

11. Positive attitude with balanced approach to life, avoiding negative mental stress and strain.

12. Workplace wellness should be promoted by incorporating relaxation techniques like stretching and meditation.

13. Know your numbers- visit a healthcare professional to know your blood pressure, cholesterol and glucose levels - keep all below 100 (mean BP< 100 mmHg, LDL cholesterol<100mg, fasting blood glucose<100mg).

14. Maintenance of optimal body weight (body mass index (BMI) below 25) especially avoiding abdominal obesity.

15. Flavor foods with herbs, garlic, mustard, lemon juice, salsa, tomato sauce, or seasoned vinegars.  Limit high fat additions like butter, margarine, mayonnaise, sour cream, and creamy sauces.

Heart Healthy Benefits of Dark Chocolate

Heart Healthy Benefits of Dark Chocolate

While cocoa beans were once used as a form of currency and an offering to the Gods in ancient civilizations, cocoa powder and the chocolate products made from cocoa beans are now a generally recognized treat by many. Cocoa powder and chocolate are made from the seeds of the fruit of the  Theobroma cacao tree. Cocoa was first consumed more than 2,000 years ago by the Olmec, Mayan and Aztec cultures as a bitter drink . 
Dark chocolate is healthier for us than once thought. Dark chocolate comes from the Theobroma cacao plant, a rich source of flavonoids. Flavonoids are powerful antioxidants, also found in fruits and vegetables, linked with a reduction in heart attack and cancer risk. In addition, they help maintain strong bones, teeth, and healthy skin.

1. Dark chocolate is beneficial for health, but milk chocolate and white chocolate are not. The milk content in milk chocolate blocks the antioxidant effects of chocolate and white chocolate is missing the main plant chemical that is beneficial for health.

2. Dark chocolate is generally lower in calories than milk chocolate because of its lower sugar content.

3. Dark chocolate contains plant chemicals called flavonoids which are known to lower blood pressure, increase antioxidant activity, improve cholesterol levels and improve coronary artery function. Dark chocolate and cocoa are also associated with reduced risk for heart attacks, strokes, and death from heart disease.

4. Flavonoids are present in many healthy foods, but dark chocolate is one of the richest sources. Flavonoids found in chocolate are said to act like aspirin in the way they prevent blood clotting that can lead to heart attacks and strokes.

5. Dark chocolate is also known to be high in anti-oxidants. Two tablespoons of dark chocolate have more anti-oxidants than four cups of green tea.

6.  A 1-oz square of dark chocolate a day is healthy. More than that can promote weight gain which can offset cardiovascular benefits.

7. Look for dark chocolate that has 70% or higher cocoa content and lists cocoa or chocolate liquor as the first ingredient, not sugar.

8.  Dark chocolate also has been shown to improve mood. Unlike caffeine, also found in chocolate, which has a strong immediate effect and increases awareness, theobromine is a mild lasting stimulant in cocoa with a mood-improving effect.

9. While dark chocolate has numerous health benefits, it also has a lot of calories; most chocolate bars are high in saturated fat so, remember, moderation. Dark chocolate does not replace healthy food choices so eat a diet rich in fruits, vegetables, low-fat dairy products, lean meats such as poultry and pork, dried beans, and whole grains. Check recipes carefully; the beneficial effects of cocoa do not offset the high fat and sugar content in some recipes so choose carefully or modify. Semi-sweet chocolate chips and mini-sized dark chocolate bars work well in recipes.

10. Insulin resistance results in impaired endothelial function and and thereby contributes to cardiovascular disease in patients with diabetes.  Several studies have now shown that prolonged consumption of dark chocolate or cocoa improves insulin sensitivity in both healthy and insulin-resistant individuals.

What is a heart attack?

What is a heart attack?

The normal heart
The human heart is only the size of a fist, but it is the strongest muscle in the body. With every heartbeat, the heart pumps blood, carrying oxygen and nutrients, to all parts of the body. The heart beats about 70 times a minute in a person at rest. The heart rate increases when we are active or when we feel strong emotions.

A heart attack
The heart itself gets oxygen and nutrients through blood vessels called the coronary arteries. When the blood flow to the heart is cut off, the decrease in the supply of oxygen and nutrients can cause lasting damage to this vital organ. When the blockage is sudden, it is called a heart attack.

If the blockage is only partial and the blood flow to the heart is decreased, it can cause chest pain called angina. It  may not cause lasting damage to the heart muscle, but it is a warning sign that a person could develop a major heart attack.

A heart attack may also be called a myocardial infarction or coronary thrombosis. Other terms you may come across include: Coronary heart disease, Ischemic heart disease, Coronary artery disease, or Angina pectoris.

Heart Attack Facts

Heart Attack Facts

    * 12.5 million of an estimated 32 million heart attacks worldwide are fatal
    * 40-75% of all victims die before reaching hospital
    * 50% wait for 2 hours or more before getting help
    * 52 people in USA die due to heart attack every minute making it 1,259 per day, 8,843 per week and 459,840 per year
    * Heart diseases kill more women than men in America every year. Women beat men by approx. 50,000
    * 38 percent of women die within a year after having a heart attack, as compared to 25 percent of men.
    * One in five females has some form of heart or blood vessel disease.
    * The risk of second heart attack within six years of the first heart attack is estimated to be 35% in women and 18% in men
    * South Asians men are more prone to heart attacks at a much younger age in comparison to people belonging to other ethnic groups
    * It is estimated that worldwide 15.6 million people have rheumatic heart disease and that there are 470,000 new cases of rheumatic fever and 233,000 deaths attributable to rheumatic fever or rheumatic heart disease each year – mostly in developing countries
    * High blood pressure is called the "silent killer." High blood pressure can lead to stroke, heart attack, heart failure or kidney failure
    * You can lessen the risk of heart attacks by certain lifestyle modifications – e.g. smoking, obesity, alcohol intake, physical inactivity and stress.
    * You can add up to 5 years to your life expectancy by quitting smoking - the earlier the age at which you quit the better
    * Eating fish once a week can reduce your chances of a heart attack by 52%
    * Hostile personalities are at higher risk of developing heart attack
    * Watching the World Cup increases the risk of a heart attack

25 Surprising Ways You’re Hurting Your Heart

25 Surprising Ways You’re Hurting Your Heart

Most people know that eating healthily, getting exercise, and not smoking are excellent ways to help prevent heart disease but many may not be aware of the smaller ways they may be doing damage to their hearts every day. The following list contains 25 things that can potentially do damage to your heart, helping you stay educated, aware and ulimately keeping your heart in better shape so you can live a long and healthy life.

1. Sitting in traffic. A German study reports that sitting in traffic can contribute to heart attacks, especially if you are already at risk for heart problems. No matter if you are driving, riding public transportation, or pedaling your bike, if you sit in traffic, your chances of having a heart attack within the one hour after your commute raises your risk by three times the rate of those not sitting in traffic.
2. Staying in a bad marriage. Especially for women, staying in a bad marriage has shown to increase risks for heart disease. Getting a divorce also increases risks, so professionals recommend finding a good quality counselor who can teach communication skills as well as ways to manage stress and depression.
3. Living near a lot of road traffic noise. A study in Stockholm examined heart attack patients and where they lived, attributing for other factors such as increased risk of pollution or reduced risk due to hearing impairment. The study showed that patients living in residential areas with noise above 50 decibels were 40% more likely to have a heart attack.
4. Not taking care of your teeth. Bacteria can enter your bloodstream from your gums, then damage the blood vessels and heart. Regular brushing, flossing, and visits to your dentist can help prevent cardiac problems, such as heart attacks, before they start.
5. Living alone. Danish researchers found that both men and women living alone suffered twice the number of heart problems as those who were living with partners or roommates. Of the 5% of women living alone, they contributed to one-third of the female deaths due to acute coronary syndrome. Among the men, 8% were living alone and contributed to two-thirds of the male deaths.
6. Getting too little or too much sleep. Whether because of insomnia or sleep apnea, if you are spending restless nights of little sleep, then you are potentially hurting your heart. Research indicates that getting less than six hours of quality sleep a night, or even getting too much sleep, increases your risk of coronary artery disease.
7. Being grumpy. While grumpy old men may make for humorous movies, the reality is that negativity, especially in men, can lead to an increase in coronary heart disease. A researcher at Duke University who helped work on the study recommends that men work on dealing with anger, hostility, depression, and anxiety to help prevent health concerns.
8. Depression. Studies show that depression can increase the risk of heart failure for patients without heart disease as well as for patients with a blockage of coronary arteries. Depression has already been shown to affect the immune system, so it is wise to seek professional help if you experience depression.
9. Not worrying about "normal" blood pressure. Dr. Arthur Agatston instructs patients who are in the high-normal blood pressure range and have other heart risks that they must still work to get their blood pressure lower. People with risks such as diabetes, high cholesterol, or being overweight can’t rest comfortably with blood pressure that may be near the high-normal range as they could still be at risk of a heart attack.
10. Not knowing the facts. As the old saying goes, knowledge is power. If you don’t know the lifestyle and genetic contributors to diseases that can lead to heart problems, you open yourself up for trouble. Learn about heart attack risks, high cholesterol, and diabetes to better understand how to prevent problems in the future.
11. Using artificial sweeteners. Eating something sweet sends a signal to your body to get ready to burn calories and also helps trigger feelings of fullness. Artificial sweeteners have been shown to reduce these natural triggers, thereby allowing your body to both create more fat and overeat. If you are using artificial sweeteners to lose weight for the health of your heart, then perhaps you should switch to a natural sweetener such as honey, unprocessed or less processed sugar, or agave sweetener.
12. Using pain relievers. Vioxx was in all the news several years ago when it was discovered that it may have contributed to heart attacks and strokes. Other pain relievers may pose risks to your heart as well. Many question the safety of Celebrex, available by prescription only, and research has shown that acetaminophen usage in women, especially if used more than 21 days a month or in smokers, carry increased risks for the heart.
13. Relying on a supposed heart-healthy diet that isn’t. With so many claims of heart-healthy diets, it can be easy to fall victim to false advertising. According to a study that examined over 50 years of research, the only diets shown conclusively to reduce the risk for heart disease are those that are vegetable-rich, include nuts rich in monounsaturated fatty acids, and Mediterranean-style diets. Western diets with processed meats, refined grains and high-fat dairy as well as high-glycemic index foods and foods high in trans-fatty acids actually promote heart disease.
14. Shoveling snow. People with a history of heart disease or risk factors for it should not shovel snow. The heavy work in a cold environment can put too much stress on the heart, especially if you are not accustomed to getting much exercise.
15. Taking extremely hot or cold showers or saunas after exercising. The extreme temperature change after working out can put too much stress on your heart. If you are already at risk for a heart attack, this practice is downright unsafe.
16. Not speaking up when talking with your doctor. Many people don’t tell their doctor everything they should when they come in for a visit. The reasons can vary from being embarrassed to not feeling comfortable with the doctor to just not knowing something was important. Be sure to give your doctor the full picture so he or she will be able to help you keep your heart healthy. If you don’t feel comfortable with your doctor, then maybe it’s time to find a new physician.
17. Living with chronic anxiety. The Journal of the American College of Cardiology reports that for those at risk for heart problems, the chances of heart attack and death increase significantly if they are living with chronic anxiety. Learn how to manage the stress in your life and seek professional help if you find you can’t reduce your stress and anxiety alone.
18. Too many calcium supplements. It is not uncommon for post-menopausal women to take calcium supplements to help prevent against brittle bones. However, research published in the British Medical Journal shows that women taking higher levels of calcium supplements experienced greater heart problems.
19. Feeling discrimination. Rush University Medical Center in Chicago has shown that black women who reported more feelings of being discriminated against had higher incidents of coronary artery calcification. With the many types of discrimination so widely prevalent in society, including ageism, sexism, homophobia, and racial discrimination, this study should give people reason to reconsider their relationships.
20. Drinking soft drinks. Boston University School of Medicine released a report based on their research that indicates one soda a day, diet or regular, can contribute to many health problems which contribute to heart disease. Medical professionals recommend reducing soda intake and keeping in mind that moderation is often the best way to go.
21. Drinking energy drinks. Energy drinks contain large amounts of caffeine and other natural stimulants that can raise blood pressure and heart rate. Even in healthy young people, two energy drinks a day have shown to raise blood pressure and heart rate by 10%. If you are at risk for heart problems, then you should avoid drinking energy drinks.
22. Having a bad boss. A study done by Swedish researchers discovered that those working for four or more years under bosses that are "inconsiderate, opaque, uncommunicative, and poor advocates" have a 60% higher risk of heart attack or other heart condition. By contrast, those who work under bosses that demonstrate positive management styles are 40% less likely to experience heart problems.
23. Having a low thyroid. Some researchers have discovered that having a low thyroid, but not low enough to qualify for the conventional diagnosis of hypothyroidism, can tax the body enough to put you at risk for coronary artery disease. This disorder can affect men and women, but is more common in women, especially as they age.
24. Breathing in particulate matter. Just about everyone has heard that smoking is bad for your heart, but now research indicates that breathing polluted air full of particulate matter is not only bad for your lungs, but your heart as well. Experts recommend staying indoors when pollution is high and avoiding exercising in areas of high traffic.
25. Lifting heavy weights. While weight lifting is definitely a healthy exercise as well as a popular one, but research has shown that lifting heavy weights raises blood pressure and can result in a serious risk for a torn aorta. Before you start a weight training program, visit your doctor to discover if you may be at risk. If you already participate in a weight training program, learn how to reduce your risk while still enjoying your activities.

Some facts about heart

Some facts about heart

•Women hearts beat faster than men.

• Three years after a person quits smoking, there chance of having a heart attack is the same as someone who has never smoked before.

• The human heart weighs less than a pound.

• The human heart can create enough pressure that it could squirt blood at a distance of thirty feet.

• The first open heart surgery was performed by Dr. Daniel Hall Williams in 1893.

• Scientists have discovered that the longer the ring finger is in boys the less chance they have of having a heart attack.

• The right lung of a human is larger than the left one. This is because of the space and placement of the heart.

• The human heart beat roughly 35 million times a year.

• Olive oil can help in lowering cholesterol levels and decreasing the risk of heart complications.

• In a lifetime, the heart pumps about one million barrels of blood.

• In 1967, the first successful heart transplant was performed in Cape Town, South Africa.

• People that suffer from gum disease are twice as likely to have a stroke or heart attack.

• Most heart attacks occur between the hours of 8 and 9 AM.

• The human heart beast roughly 35 million times a year.

• During a typical human life span, the human heart will beat approximately 2.5 billion times.

• In one day your heart beats 100,000 times.

• For humans the normal pulse is 70 heartbeats per minute.

• At one time it was thought that the heart controlled a person's emotions.

• Every day 2,700 people die of heart disease.

Electrical conduction system of the heart