Posts Tagged ‘Heart’

In the early 1990’s two of my best friends died at very young ages. Crushed and bewildered by these unexpected losses, I delved into the reasons for their illnesses and subsequent deaths. Soon it became clear to me that modern medicine does not have all the answers and that unless we take control of our bodies and practice prevention, we might not reach old age. Or even if we do, we might not enjoy the best possible health. My research also helped me realize the remarkable benefits of the diet and lifestyle of my native Spain. It is a fact that people living in Mediterranean countries are healthier than Americans and that they have almost half as many deaths from cardiovascular disease, stroke, cancer, diabetes, and obesity as Americans. So, if the Mediterranean diet has worked for its people for centuries in warding them from many of the chronic diseases that plague us now, why not copying it? There is no need to reinvent the wheel. The good news is that if you start emulating the lifestyle of the Mediterranean world now, you will attain newfound health by nourishing the whole person through changes to both your diet and your lifestyle. Here’s how.How Mediterraneans Have Kept a Healthy Heart for Centuries1. Watch what type of fuel you feed your body Why do many people buy Super gasoline even though it’s more expensive? If they bought the least expensive gas they could save a lot of money. Well, only in the short run. Car engines run more efficiently with high-quality fuels and the parts deteriorate much faster when you use cheap fluids.Like your car, your body is comprised of different parts and your heart is the engine. The fuel you use to keep your heart and other body parts running makes a difference in your performance, whether you’re at work, at school, with your family or anywhere else. It will also affect the speed at which your parts deteriorate. Nowadays, nutrition experts all over the world are making an effort to introduce the principles of the Mediterranean diet because centuries of experience have proved that it is the best “fuel” available to keep our “parts” running well until old age. Even the European community is recommending this healthy diet to all its members.2. Cut down on processed foods and load up with fruits and vegetablesTo have a healthy heart like the Mediterraneans and maintain normal blood pressure, your diet should be five times higher in potassium than in sodium -the part of salt that is bad for us. Unfortunately, in the typical American diet, the amount of sodium is five times higher than potassium. Why do we have it so backwards? Because seventy-five percent of the salt we eat every day comes from processed foods, most of which is added by manufacturers and restaurants. Because the American public consumes about 4,000mg per day of sodium, far more than what is needed, the American Public Health Association recently called for a 50 percent sodium reduction in our nation’s food supply over the next ten years. It’s estimated that such a reduction would save at least 150,000 lives annually.Fruits and vegetables are low in sodium and high in potassium. By eating fruits and vegetables, you are also replacing other foods in your meals that may be high in sodium. Plus fruits and vegetables contribute good amounts of calcium and magnesium, two minerals that you need for a normal heart beating and to maintain low blood pressure. 3. Give yourself a daily dose of olive oilReplace saturated fat with extra virgin olive oil. Butter is rarely consumed in the traditional Mediterranean diet and margarine was completely unknown in the area until recently. People in the Mediterranean countries use extra virgin olive oil, one of the best sources of monounsaturated fat, the kind of fat that does not stick to your arteries. Extra virgin olive oil is also an excellent source of many antioxidants such as vitamin E. If you are considering taking vitamin E in capsules, be aware that you won’t get the same results as ingesting extra virgin olive oil. Researchers for the Heart Outcomes Prevention Evaluation Study found that people who received 265 milligrams of vitamin E daily in the form of supplements did not have fewer hospitalizations for heart failure or chest pain when compared to those who received a placebo, a faked pill. That’s why nutrition authorities recommend 2 to 3 tablespoons of extra virgin olive oil a day as prevention. So use olive oil and avoid other fat sources such as butter and margarine. 4. Eat more legumesBy legumes, I mean dry beans, lentils, chickpeas and garbanzo beans. Legumes have been a staple food in the Mediterranean diet for centuries. They are packed with minerals such as iron, magnesium, manganese, phosphorous, zinc, potassium, folic acid and some of the B-complex vitamins. They are low in fat and sodium. Legumes are also very high in soluble fiber, which takes cholesterol out of your body through the feces. And to top it all, legumes can help balance your budget because they are very inexpensive. If legumes are not part of your regular diet, you are missing an almost perfect food.5. Eat more aromatic herbs, garlic and onions To add the Mediterranean flavor to your meals, replace salt with garlic and aromatic herbs. Garlic is a truly wonder of nature; it has been used for thousands of years as both food and medicine. People around the world, especially those who enjoy few chronic heart diseases, use it extensively in their daily diets. Why? Because more than 200 chemical compounds that might protect our bodies have been found in garlic. Recent studies have shown that garlic can significantly reduce cholesterol and triglycerides, lower blood pressure and prevent the formation of blood clots. It can also protect our bodies through its antioxidant properties.Onions and other aromatic herbs work very similar to garlic. They contain about 25 active compounds that appear to help combat heart disease, strokes, high blood pressure and cholesterol. Mediterranean Diet Closing ThoughtsScientific studies have associated good health not only with the ingestion of healthy foods, but also with a lifestyle linked to family life, leisure time, regular physical activity and traditional habits such as taking a nap. Your nap doesn’t have to be two hours long. As a matter of fact, if you take a nap longer than 20 minutes, you may wake up with a headache and general feeling of discomfort. A 10 to 15 minute nap at midday will help keep stress at bay. So why not take 15 minutes after you’re done eating and have a snooze?Follow my tips and you will live longer and stronger without heart disease.

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A definite link from our western diet to prominent diseases such as cancer, stroke, heart attacks and diabetes has been identified at the University of Granada, Spain. This new study brings attention to the latin, Quod me nutruit me destruit. What nourishes me, kills me.
When you consider that almost 80% of western diseases can be eradicated (meaning heart attacks, strokes, blood pressure, obesity, cancer) the prevention of cancer by adopting the Mediterranean diet has been proven by these researchers.
These scientists have been researching the impact of natural antioxidants derived from vegetables and fruits, and olive oil, upon pancreatic cancer cells. The primary ingredients found in the Mediterranean diet can positively affect the cell membranes.
Incorporating healthy lifestyle routines such as regular exercise, and the cessation of smoking, along with following the Mediterranean Diet can dramatically reduce the risk of many chronic disease such as diabetes type 2, heart attack, stroke, hypertension (high blood pressure), and high cholesterol.
A direct link has been identified between what we consume and our lack of resilience to pancreatitis and many forms of cancer. The outcomes of successful disease prevention worldwide in Western societies is staggering. With the ability to eradicate unhealthy lifestyle practices and with the inclusion of foods from the Mediterranean Diet, many of the illnesses threatening pandemics on the Western World could be almost eradicated. Compare this to the sobering thought that WHO (World Health Organization) predicts that diabetes type 2 sufferers will probably double over the next 15 years if our unhealthy diet selections and poor lifestyle choices continue.
Perhaps that piece of information wasn’t enough to have you thinking about adjusting to new ways of eating. Perhaps you need to read more on the subject of the Mediterranean cuisine. Whatever you do, don’t be foolish enough to do nothing!
Healthy eating can reduce some cancers by up to 40% and improve heart health by up to 80%. University studies have now proven that eating foods from the Mediterranean region such as natural fruits and vegetables, grains, and pure olive oils and fish oils, can have a positive impact on the membranes of cells responsible for some cancers. Cancer? Diabetes? Heart attack? No thanks. I think I’ll skip the cardiac bypass and chemotherapy and stick with a Greek Salad.

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Olive oil fights breast cancer: Study
Adding as little as 10 teaspoons of olive oil to your daily diet could help protect women against breast cancer, Spanish researchers say.

Read more on C-Health

Olive oil, Mediterranean diet modify expression of atherosclerosis-related genes
Everyone knows olive oil and a Mediterranean diet are associated with a lower risk for cardiovascular disease, but a new research report published in the July 2010 print issue of the FASEB Journal offers a surprising reason why: These foods change how genes associated with atherosclerosis function.

Read more on News-Medical-Net

Virgin Olive Oil And A Mediterranean Diet Fight Heart Disease By Changing How Our Genes Function
New research in the FASEB Journal suggests that the polyphenols in virgin olive oil modify the expression of atherosclerosis-related genes, leading to health benefitsEveryone knows olive oil and a Mediterranean diet are associated with a lower risk for cardiovascular disease, but a new research report published in the July 2010 print issue of the FASEB Journal (http://www.fasebj …

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How a Mediterranean diet rich in olive oil protects against heart disease
Washington, July 1 : It is well-known that olive oil and a Mediterranean diet are associated with a lower risk for cardiovascular disease, but a new research offers a surprising reason why: These foods change how genes associated with atherosclerosis function.

Read more on New Kerala

Virgin olive oil and a Mediterranean diet fight heart disease by changing how our genes function
Everyone knows olive oil and a Mediterranean diet are associated with a lower risk for cardiovascular disease, but a new research report offers a surprising reason why: these foods change how genes associated with atherosclerosis function.

Read more on Science Daily

Buy Mediterranean Diet

• Breast cancer patient research – interview participants sought | YWCA of Greater Wellington
• Bras and the Breast Cancer Cover-up | Immune Method
• VIRGIN OLIVE OIL REDUCES EXPRESSION OF GENES THAT CAUSE ATHEROSCLEROSIS | Lawyers Wellbeing Blog

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There is a reason that people all over the world are starting to lean toward very simple Mediterranean diet foods for their own daily consumption. The Mediterranean people are well known for looking younger and more vibrant than same-aged people in other parts of the world. The region also boasts some of the lowest statistics for cancer, diabetes, and heart disease. For these reasons people all over the world are now wondering what they eat that delivers such amazing health.That brings us to an analysis of what exactly the Mediterranean people have been eating to bring such good health and prosperity. The foods they eat may surprise many people because they are simple plant foods for the most part.Common plant sources of Mediterranean foods include whole grains, potatoes, corn, vegetables, and fruits. There is a big emphasis on eating a great variety of plant foods that were grown fresh locally. This limits the chemicals, preservatives, and pesticides that are on the food during the growing season.Olive oil is another very common food in the Mediterranean diet. It replaces all other types of fats and is used along with various fresh herbs to bring flavor to the food.If you wonder where fish and meat falls into this diet, it is used very sparingly. Fish is often consumed maybe a couple times a week and is preferred to any type of poultry or animal meat. In fact, red meat is only consumed maybe once a month or so in this culture.If you model your own diet around these common Mediterranean diet foods, chances are very high that you will see an improvement in your overall health as well as the way you feel. Whether your goal is to lose weight or just reduce cholesterol, you will see great success with a plan centered on these foods.

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The cardio-protective properties in many of the foods consumed in countries like Italy, Greece, Portugal, Spain and France gave rise to the term “The Mediterranean Diet”. The benefits of this style of eating have been found through epidemiological studies which show a particularly low incidence of heart disease in the Mediterranean Basin.

The Mediterranean Diet was first publicized in the U.S. in 1945, due to the work of Dr Ancel Keys, stationed in Salerno, Italy. The diet became popular in the 1990’s when further supporting research, such as the DART (Diet and Re-infarction Trial), was undertaken. DART concentrated on ways to reduce the chance of a second coronary incident occurring in people with existing heart disease. It was found that though people in Mediterranean countries consume higher amounts of fat, they have much lower instances of cardiovascular disease.

A more detailed look found that the type of foods eaten in the Mediterranean diet are much healthier for the heart as they are rich in omega 3 essential fats, monounsaturated oils and antioxidants. Vegetables in this diet are not cooked for long periods of time and raw vegetables and fruits are also often included. In this kind of diet, large amounts of vegetable protein are eaten while saturated fat from animal protein is low. In addition, the total amount of saturated fats and trans fats, which increase blood cholesterol levels, are low. Monounsaturated fats replace these bad fats, therefore benefitting the treatment of heart disease(http://www.mitamins.com/disease/Heart-Disease.html).

Large amounts of plant-based foods such as fruits and vegetables are features of Mediterranean countries. Varieties of anti-oxidants – vitamins A, C and E contained in these foods help prevent the hardening of bad cholesterol in the arteries. They are also rich in potassium which helps regulate blood pressure, and contain folic acid which assists in reducing the formation of homocyteine, which can contribute to heart disease(http://www.mitamins.com/disease/Heart-Disease.html).

Because of the cholesterol-lowering properties of soluble fiber, complex carbohydrates such as wholegrain bread and other cereals, potatoes, beans, nuts and seeds may also be beneficial.

Oily fishes such as mackerel, sardines, salmon and fresh tuna are the focal points of the Mediterranean way of eating. Fish that is rich in omega 3 is particularly beneficial for the heart. These benefits include lowering heart arrhythmias, lowering the stickiness of the blood and minimizing injury to artery walls. Try to eat two portions of fish every week  – try grilling salmon fillets with slices of ginger and garlic, or mashing up some tinned sardines with lemon and black pepper and spreading over toasted bread.

The key to Mediterranean cooking is olive oil. The monounsaturated fats contained in this fruity oil reduce heart disease, decrease bad cholesterol and increase good cholesterol, helping to clear the arteries. The phenols contained in olive oil have anti-inflammatory, antioxidant and clot-preventing functions. Studies published by the Journal of the American College of Cardiology suggest that virgin or extra virgin olive oils are beneficial because of their high phenol content.

People residing in the Mediterranean region consume almost as much wine as they do food. The compounds in wine appear to moderately increase HDL (good) cholesterol levels. Though wine contains some anti-oxidant substances, it is important to avoid excessive amounts of alcohol, as alcohol in excessive amounts may be more harmful then beneficial. As with any other dietary change, the Mediterranean way of eating will have a maximum effect in reducing heart disease when accompanied with other positive lifestyle changes such as quitting smoking and increasing one’s level of exercise. Don’t meals of roasted Italian vegetables, barbecued Spanish sardines plus the odd glass of French wine sound like enjoyable ways to reduce heart disease(http://www.mitamins.com/disease/Heart-Disease.html)?

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Oranges have been from time immemorial a staple food in the Mediterranean countries. They have also been a major player in protecting the people of that region from heart disease. Thus, if you never thought of oranges as a “must” food for your heart, here are some good reasons to start doing so:? Oranges and vitamin COranges are very rich in vitamin C. This vitamin has the following effects in our body:? It protects our arteries from free radicals, highly damaging molecules that cause our cells to oxidize. ? It helps prevent the oxidation of cholesterol; oxidized cholesterol sticks to the walls of our arteries, building up plaque. Plaque can grow large enough to block blood flow in our blood vessels, causing a heart attack or a stroke.? It helps recycle vitamin E, one of the most powerful antioxidants and the first line of defense when it comes to the oxidation of our cells. ? Oranges and FolateOranges are naturally rich in folate, or folic acid, a vitamin of the B group. One role of folate is to process the amino acid homocysteine in our body. When folate is lacking, homocysteine is not broken down, piles up in our blood vessels and becomes toxic even in small amounts. The accumulation of high levels of homocysteine in the blood may cause a heart attack even among people who have adequate cholesterol levels. ? Oranges and Minerals? Sodium. Oranges are very low in sodium. When we eat foods containing a large amount of sodium (salt) we retain a large volume of fluid in our blood vessels that needs to be moved around by the heart. The result is we end up with high blood pressure.? Potassium. Oranges are high in potassium, a mineral that plays a key role in heart functions and muscle contractions, making it an important nutrient for a healthy heart. It works with sodium to regulate the water balance in the body. Diets low in sodium and high in potassium lower blood pressure, reducing the risk for strokes.? Calcium. Oranges contain a good amount of calcium, a mineral extremely important in maintaining normal blood pressure; it is required for nerve transmission and regulation of heart muscle contraction. Many studies have shown that as we increase the consumption of foods with a high content of calcium, the risk of high blood pressure decreases, especially if we maintain adequate intakes of magnesium.? Magnesium. Oranges are also rich in magnesium; this mineral is needed for more than 300 biochemical reactions in the body. Having adequate amounts of magnesium in the body helps your heart maintain a steady rhythm and normal blood pressure.? Oranges and PhytochemicalsThe word “phyto” means “plant” in Greek. Phytochemicals are nonnutritive chemicals found in plant foods that protect their host plants from infections and microbial invasions. Through research we have learned that phytochemicals are also crucial in protecting humans against disease. Some phytochemicals found in oranges are:? Flavonones, anthoctanins, hydroxycinnamic acids, polyphenols. These phytochemicals are one large family of protective antioxidants commonly seen in foods rich in vitamin C. In the body, they fight inflammation and free radicals; prevent platelets from sticking together; block certain molecules that raise blood pressure; and strengthen the small blood vessels that carry oxygen and nutrients to the body cell.? Hesperidin. In animal studies, the flavonone hesperidin has been shown to lower high blood pressure and cholesterol as well as to have strong anti-inflammatory properties. This component is found in the peel and inner white pulp of the orange. To reap the full benefits of oranges, grate a tablespoon of the peel and use it to flavor tea, salads, yogurt, soups, and cereals.? Oranges and FiberOne orange contains about 3 grams of fiber: 60 percent is soluble fiber and 40 percent insoluble. Both types are important for our health, but soluble fiber is the one that lowers cholesterol. Pectin, the soluble fiber that’s found mainly in the skin around each orange section and in the peel, helps trap and eliminate cholesterol from the body. Try to eat a little of the white part of the orange peel; it contains half of the fruit’s pectin supply. Vitamin C SupplementsVitamin C supplements do not accomplish in our body what fresh oranges do; make an effort to get your vitamins from fresh foods. However, if you decide to continue taking vitamin C supplements, keep the following in mind:? Do not exceed 2 grams of vitamin C a day because when quantities exceed the body needs, it can become a pro-oxidant.? If you decide to discontinue your intake of large doses of vitamin C supplements, don’t stop all of the sudden; do it gradually to prevent a deficiency. ? Vitamin C supplements are dangerous for people with iron overload because it enhances iron absorption and releases iron from body stores. Free iron in the body causes the kind of cellular damage typical of free radicals.Final Thoughts I hope by now you are convinced you need to include oranges in your daily life to prevent or control heart disease. Remember: one orange a day keeps heart attacks away.One orange contains all the vitamin C your body needs for the day. If you have a farmers market in your area, pay a visit to those local farmers and look for organic fresh oranges. They are delicious!Note:Oranges contain some oxalic acid and should be restricted for those with calcium-oxalate stones.

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For centuries, legumes or dry beans, as they are commonly known, have been a staple food in the Mediterranean countries where they have played an important part in the fight against heart disease.

 

Why?  Because…

 

- Legumes contain essential minerals and vitamins such as iron, magnesium, manganese, phosphorous, zinc, potassium, folic acid, and some of the B-complex vitamins.

- They are low in fat and sodium which make them an ideal food to keep high cholesterol and high blood pressure at bay.

- Legumes are also high in soluble fiber, the kind that lowers cholesterol.

- They can help balance your budget because they are very inexpensive.

 

As you can see, dry beans are an almost perfect food.

 

In the past few years, research has paid a lot of attention to the connection between regular legume consumption and a lower incidence of heart disease. The studies have shown that the people who eat dry beans regularly have a lower risk of suffering from heart attacks than the ones who barely eat them.

 

One study examined the relationship between soluble fiber intake and the risk of heart disease on 9,632 men and women over a period of 19 years. It showed that consuming legumes four times or more per week, compared with less than once a week, lowered the risk of heart disease by 22 percent1  

 

How Eating Legumes Can Help You Lower Your Risk of Heart Disease?

        

1. Dry beans contain high amounts of soluble fiber

 

Fiber is what gives plants its structure. It’s found mainly in fruits, vegetables, legumes, nuts, and seeds, as well as whole grains. It is the portion of plants that our system can not break down because it doesn’t have the appropriate mechanisms to do it. Consequently, our cells have very little use for fiber. Fiber can be soluble and insoluble, and most plant foods contain a combination of both.

 

Soluble fiber means that the fiber dissolves in water and forms a jelly-like paste with other foods in the intestine. This feature is very important because it reduces the amount of cholesterol circulating in the blood. Soluble fiber not only lowers LDL cholesterol, the “bad” guy, but it also raises HDL cholesterol, the “good” guy.   

 

Insoluble fiber does not have any effect on cholesterol but it is very beneficial for our whole body because it acts as a natural laxative

 

2. Dry beans help remove cholesterol from your system.   

 

Bile, produced by the liver, is a substance necessary to break down the fat we ingest in food. To produce bile, the liver grabs the cholesterol from the blood, converts it into bile, and sends it to the gallbladder where it’s stored until needed. Then, when we eat, the gallbladder sends the bile to the intestines to help break down the fat portion of the food. Once the bile has done its job in the intestines, one of two things can happen:

 

- If our meal has enough soluble fiber, the fiber grabs the bile and takes it out of the body through the feces. Once the bile is eliminated, the liver responds by drawing more cholesterol from the blood to make new bile. The result is less cholesterol circulating in our system.

 

- If our meal does not have enough soluble fiber, the bile is not taken out of the body. In this case, the liver doesn’t need to draw more cholesterol from the blood to produce more bile because there is plenty available in the system. The result is more cholesterol navigating in our blood vessels.

 

3. Dry beans stop cholesterol from even forming

 

When our meal includes soluble fiber, bacteria in the colon ferment it. This fermentation produces certain compounds that prevent the formation of cholesterol. This results in lower levels of cholesterol circulating in your blood vessels.

        

4. Dry beans can stop homocysteine from causing heart attacks or strokes

 

Homocysteine is a substance the body needs to produce certain compounds vital for our organs to function properly. To produce homocysteine, the body needs adequate amounts of vitamin B6, B12, and folic acid. However, when any of these vitamins is lacking, homocysteine is not converted into the necessary compounds. It then spills into circulation.

 

Many studies have shown that when homocysteine accumulates in our system, it becomes toxic. Even in small amounts, it will dramatically increase your risk of heart disease. High levels of homocysteine concentrations in the blood may cause a heart attack or a stroke, even among people who have normal cholesterol levels.

 

How can homocysteine cause heart attacks or strokes?

 

Abnormal levels of homocysteine appear to:

- Damage the inner lining of the arteries and blood vessels

- Promote blood clots

- Oxidize LDL cholesterol

 

How can you prevent homocysteine from accumulating in your blood?

 

Eat foods that contain folate as well as vitamins B6 and B12. Legumes are an excellent source of folate and contain moderate amounts of B6. Recent data show that the practice of fortifying foods with folate has reduced the average level of homocysteine in the U.S. population.

 

Conclusion

You don’t have to eat dry beans every day but based on studies conducted during more than 25 years, nutrition experts at the Michigan State University have concluded that eating 2 to 4 cups of cooked dry beans every week can protect us against heart disease2. Try to include a variety of legumes such as dry beans, garbanzo beans, and lentils several times a week. Mediterraneans follow this practice and are notorious for having a low incidence of heart attacks and strokes.

 

References:

1.Bazzano L, He J, Ogden L, Loria C, Suma Vupputuri S, Myers L, Whelton P, Legume consumption and risk of coronary heart disease in US men and women. Archives of Internal Medicine. 2001;161:2573–2578 (a).

2. www.michiganstateuniversity.org.

 

 

About the Author:

With her new book, “Your Heart Needs the Mediterranean Diet”, American Dietetic Association Registered Dietitian Emilia Klapp has helped thousands of people just like you lower high blood pressure, reduce cholesterol levels and remove the risk of heart disease. For more information on the book and to obtain a free especial report of the “Top 10 Mediterranean Curative Ingredients” go to: http://www.mediterraneanheart.com

 

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