"Walking, like other exercise, can help achieve important health benefits." So says an article from the Mayo Clinic. I see a lot of interest from readers concerning healthy foods and diet related to their heart health. However I do not get many inquiries about exercise, what kind, or just general exercise questions for cardiovascular patients.
Most of you know I give a lot of credit to walking as being a key factor in my total recovery. Especially in the early stages of overcoming heart surgery. Walking contributes to lowering your LDL and increasing HDL cholesterol. It lowers blood pressure and helps reduce and maintain a healthy weight. Walking will help you maintain lean muscle and reduce body fat. Walking, and other regular exercise can slow the aging process. I walk a minimum of 30 minutes each day on a treadmill at a brisk pace. When possible, I will walk around our neighborhood.
Easily, walking is a basic beginning, must do form of exercise for most recovering heart patients. Doctors approval of course. Walking and regular exercise can reduce the risk of diabetes. I can state that I am an example of that. See #74 Eat Healthy And Exercise. Walking at a brisk pace, and it being an aerobic exercise, will increase your heart rate and help your heart and lungs become more efficient. It can improve your blood circulation in your arms and legs. Improves the size and efficiency of the small vessels that supply blood for cellular respiration. I have read several articles concerning walking as an exercise and the associated health benefits. Almost each article mentions, for those getting older, exercise and walking reduces depression, risk of dementia and overall is good for your mental health. You know, after surgery and getting home for the next few months, I went through that. I would feel depressed. That I had ruined my health, and how would I become active and healthy again? So, yes, I believe walking and exercise make you feel good about yourself. I know I do. I feel proud to walk into my fitness center among all of those young and fit folks and to be actively part of it. According to A.A.R.P. of people in the 65-74 year age group only 25% report that they exercise on a regular basis.
The other morning I saw a guy at my fitness center who very much reminded me of myself a couple of months after surgery. Now I do not know anything about this guy, but actions speak a lot of words. He was new to exercise. He was about the same age as me. He got on a treadmill and walked at a snails pace, and believe me you could tell he was giving it everything he had. But there he was in the middle of at least 30-40 younger athletic folks. The others going flat-out on their treadmills and there he was undeterred. At a turtles pace. I am going to sort of watch him and at some point talk to him and find out more. He is definitely working to improve his health. He could be one of us. According to an article by Len Kravitz, Ph.D. as the U.S. population of people over 65 years of age has grown, there are 3 basic categories of persons over 65 in the U.S. 1. Old-Old, frail who are over 75. 2. Young-Old, active persons 65-75. 3. Athletic-Old, those who maintain a high level of fitness. There is absolutely no reason that we heart patients can not be in category 3.
I am not sure I agree with or understand the 3 categories Dr. Kravitz has described. However, I am sure being a heart attack survivor you need to know that you, not your circumstances, will control being fit, active, and healthy as you grow older.
Sorry for not getting around to discussing healthy snacks for heart patients. We will try to do that next time.
Monday, May 28, 2012
Friday, May 25, 2012
Memorial Day #105
Cindy says my recent postings have gotten boring. Too much detailed stuff about what are triglycerides, low blood pressure, pink slime, why oranges, oatmeal, asparagus, and strawberries make you healthy? Good carbs, bad carbs, too many details, just say "don't eat it, it is bad for you." Well, I didn't know trying to educate myself on being healthy and keeping the old ticker pumping was making me a boring guy. Maybe you would like to know more about how I enjoy listening to mucic via youtube while at my computer. How I have 5 terminals running from 3 desktop towers in my office. While I am writing on one, as now, I have Sergio Mendes and Brasil 66 playing on another, and another is on google should I need research information, and another on a business related website. And I keep one in reserve for my 11 year old granddaughter to use when she drops in. Which is not often enough! Are you listening Michelle?..... I like latin mucic, Herb Alpert, Sergio Mendes and the music of Brazil. Movie theme music, Carly Simon, George Harrison, Bob Seger, Dean Martin, Delbert McClinton (Every time I roll The Dice) and The Beatles, are just a few of my favorites.
Perhaps I should drop in some stuff about the politics of the USA and how most Americans feel differently about changes from what many of you hear through the media. Don't you think it should be a concern to people of all countries, of the powerful influence cable news and the print media have in bias presentation of national leaders and their politics? In the U.S. a close election result can be decided or influenced in the last few hours by the live news coverage and their "independent polls." Basically cable news can pronounce a predicted winner, thus telling those yet to vote, don't waste your time, so and so is going to win the majority of votes. You can be elected President, not by what the media thinks of you, but by what they won't say about you, and how they cover and present your opponent. I could go on for several pages and hours on that subject but I am not sure that is why you are here. Yes, I would have a lot to say if I had a platform from which to say it. Unfortunately this is not it. I do overly concern myself that not just here in the USA, but worldwide, the vast majority of people are manipulated and controlled by a powerful few.
Doomsday, you want to talk about that, and the Mayan calendar, and the crystal skulls? Whoooooooooooo. let me pull the covers over my head. Seriously I think people of intelligence should not be so focused on, is it? will it? when is it? Give more thought to WHY would it?
I think I need a vacation to Hawaii, the Kahala resort in Honolulu. Great beach, great pool, and let me tell you they have the best fruit at their open air beachfront morning breakfast. There is nothing like sitting there for breakfast over looking the beach, having coffee, and watching the sun rise over the Pacific.
I want to share this thought with you. I once had an opportunity to sit alone quietly in Honolulu, overlooking the Pacific as the sun rose, on a December 7th. It made me wonder about that same December date and that same spot so many years before. On a quiet early Sunday morning, as the sight of airplanes filled the sky as they came roaring in and dropped down over Pearl Harbor. And then for me to go to Pearl Harbor and stand on the Memorial built over the sunken resting place of the USS Arizona and her sailors is a somber experience that I will never forget.
Next time we will get back to being healthy and sharing with those wanting to know what are good snacks for a recent and recovering heart attack patient.
Perhaps I should drop in some stuff about the politics of the USA and how most Americans feel differently about changes from what many of you hear through the media. Don't you think it should be a concern to people of all countries, of the powerful influence cable news and the print media have in bias presentation of national leaders and their politics? In the U.S. a close election result can be decided or influenced in the last few hours by the live news coverage and their "independent polls." Basically cable news can pronounce a predicted winner, thus telling those yet to vote, don't waste your time, so and so is going to win the majority of votes. You can be elected President, not by what the media thinks of you, but by what they won't say about you, and how they cover and present your opponent. I could go on for several pages and hours on that subject but I am not sure that is why you are here. Yes, I would have a lot to say if I had a platform from which to say it. Unfortunately this is not it. I do overly concern myself that not just here in the USA, but worldwide, the vast majority of people are manipulated and controlled by a powerful few.
Doomsday, you want to talk about that, and the Mayan calendar, and the crystal skulls? Whoooooooooooo. let me pull the covers over my head. Seriously I think people of intelligence should not be so focused on, is it? will it? when is it? Give more thought to WHY would it?
I think I need a vacation to Hawaii, the Kahala resort in Honolulu. Great beach, great pool, and let me tell you they have the best fruit at their open air beachfront morning breakfast. There is nothing like sitting there for breakfast over looking the beach, having coffee, and watching the sun rise over the Pacific.
I want to share this thought with you. I once had an opportunity to sit alone quietly in Honolulu, overlooking the Pacific as the sun rose, on a December 7th. It made me wonder about that same December date and that same spot so many years before. On a quiet early Sunday morning, as the sight of airplanes filled the sky as they came roaring in and dropped down over Pearl Harbor. And then for me to go to Pearl Harbor and stand on the Memorial built over the sunken resting place of the USS Arizona and her sailors is a somber experience that I will never forget.
Next time we will get back to being healthy and sharing with those wanting to know what are good snacks for a recent and recovering heart attack patient.
Sunday, May 20, 2012
Oranges A Healthy Fruit #104
I guess no one is going to give any healthy food ideas, so it is going to be up to me to stay on that subject. I suppose it is going to be all based on what I eat and like. Some of you may wonder why I eat so much fruit. Through my experiences of weight loss, and reading many articles concerning eating healthy foods, I found many fruits to serve a dual purpose for me. First, they were great as a snack and substitute for foods as chips, candy bars and other fattening in between snack foods I use to eat. I relied on a variety of fruits during my first several months of weight loss and change to a healthy diet. They certainly were part of my success in losing weight and changing my diet and eating habits. As we have learned in our discussions of how modern day snack foods, and our overall poor eating habits, can lead to our bodies having too much of natural substances which create health problems. Diabetes as an example. Substances which I categorize as chemicals, and I certainly can not back up that statement 100%, but it is pretty close. Anyway, we know chemicals added to extend the shelf life, enhance the taste, grow the animal larger are mostly unnatural substances not meant to be consumed in the quantities which we do. These substances and or chemicals, can lead to body disorders and or diseases. I am sure most of you have read articles and medical studies which indicate cancers, dementia, Alzheimer's, diabetes, and others are connected to substances we consume through our diets.
I took a long time to say all of that and make the following point. Eating more natural foods, as fruits, can have the exact opposite effect as many of the additive laden man made food and enhanced meat products. You can improve and enhance your bodies arsenal of natural healthy nutrients and substances through eating more fruits, vegetables, and healthier man made products. Soy milk would be just one example of a healthier food product made with good health in mind.
Oranges are a fruit I consider to be an extremely healthy, easy to obtain, and natural to eat foods. Oranges are attributed to have healing properties through a variety of phytonutrient compounds they contain. They are a tremendous source of vitamin C and significant antioxidants. Herperidin, a powerful flavanone in oranges, has been found to lower blood pressure and cholesterol. Most of herperidin is found in the peel and inner white pulp of the orange. This leads to a discussion we will have later. Drink orange juice with or without pulp? The high content of vitamin C in oranges combats free radicals which we studied earlier. Medical studies have shown the vitamin C you consume through eating an orange or drinking orange juice provides more protective benefits than consuming vitamin C supplements. You may take issue with that, however, most or all supplements go through a man made process. So don't shoot the messenger - I am only attempting to share with you enough health information so that you can make your own personal health lifestyle decisions My personal choice is to eat one or two oranges daily. It is a tasteful snack and provides me with additional cardiovascular health benefits. Research has shown consumption of vegetables and fruits high in vitamin C are associated with a reduced risk of heart disease, stroke, and cancer.
Another compound found in oranges and other citrus fruits are liminoids. They have been shown, through research, to reduce the risk of various cancers. Another type of compounds found in oranges are called polymethoxylated flavones. They are thought to lower cholesterol and triglycerides. Regularly eating an orange, or drinking orange juice daily increases your urinary ph value, and citric acid excretion, dropping your risk of calcium oxalate stones........"Kidney Stone Prevention."
Other than strawberries, I don't know of any fruit I eat which I consider to be as healthy for me. And don't forget the benefit of having as a snack when wanting to lose weight.
I took a long time to say all of that and make the following point. Eating more natural foods, as fruits, can have the exact opposite effect as many of the additive laden man made food and enhanced meat products. You can improve and enhance your bodies arsenal of natural healthy nutrients and substances through eating more fruits, vegetables, and healthier man made products. Soy milk would be just one example of a healthier food product made with good health in mind.
Oranges are a fruit I consider to be an extremely healthy, easy to obtain, and natural to eat foods. Oranges are attributed to have healing properties through a variety of phytonutrient compounds they contain. They are a tremendous source of vitamin C and significant antioxidants. Herperidin, a powerful flavanone in oranges, has been found to lower blood pressure and cholesterol. Most of herperidin is found in the peel and inner white pulp of the orange. This leads to a discussion we will have later. Drink orange juice with or without pulp? The high content of vitamin C in oranges combats free radicals which we studied earlier. Medical studies have shown the vitamin C you consume through eating an orange or drinking orange juice provides more protective benefits than consuming vitamin C supplements. You may take issue with that, however, most or all supplements go through a man made process. So don't shoot the messenger - I am only attempting to share with you enough health information so that you can make your own personal health lifestyle decisions My personal choice is to eat one or two oranges daily. It is a tasteful snack and provides me with additional cardiovascular health benefits. Research has shown consumption of vegetables and fruits high in vitamin C are associated with a reduced risk of heart disease, stroke, and cancer.
Another compound found in oranges and other citrus fruits are liminoids. They have been shown, through research, to reduce the risk of various cancers. Another type of compounds found in oranges are called polymethoxylated flavones. They are thought to lower cholesterol and triglycerides. Regularly eating an orange, or drinking orange juice daily increases your urinary ph value, and citric acid excretion, dropping your risk of calcium oxalate stones........"Kidney Stone Prevention."
Other than strawberries, I don't know of any fruit I eat which I consider to be as healthy for me. And don't forget the benefit of having as a snack when wanting to lose weight.
Friday, May 18, 2012
Good Carbohydrates And Avocados #103
What are good carbohydrates, bad carbohydrates, and how do they effect heart patients? I researched most of this information through articles by Dr. Anthony Komaroff and The Harvard School of Public Health. Carbohydrates are molecules of oxygen, carbon, and hydrogen. They are a major source of food and a key form of energy for our bodies. Carbohydrates are normally sugars or starches of which forms are glucose, galactose, or fructose. Most carbohydrate foods have a high starch content, such as breads, pasta, beans, potatoes, rice, bran, and cereals. Carbohydrates are not considered essential nutrients for our bodies, we could gain all our needed energy from protein and fats. However our brain requires the energy from glucose we receive through eating carbohydrates. Our digestive systems breaks down food carbohydrates to glucose which enters the bloodstream raising blood sugar levels. When the glucose levels rise the pancreas releases insulin, which triggers our body's cells to absorb blood sugars for immediate energy or storage for later use, dropping blood sugar levels. Over a period of time if blood sugar levels continually rise too rapidly and too often the cells fail to absorb and store the glucose which can result in the pancreas failing to produce sufficient amounts of insulin. This leads to weight gain, higher blood pressure, high triglyceride levels, and lowers good HDL cholesterol levels. These combined consequences can lead to heart disease and type 2 diabetes.
How quickly or slowly glucose from carbohydrates is digested and absorbed into our blood is known as, and measured by the glycemic index. Carbohydrates digested and absorbed quickly are high glycemic or "bad carbs." Digested and absorbed slowly, are low glycemic or "good carbs." Some foods which are low glycemic and better for you. Oats, wild rice, whole grain breads, salads, beans, fruits, vegetables, nuts, yogurt, and cheese. Some high glycemic carbs are white rice, potatoes, sweetened soft drinks, processed snack foods as sweet cakes, pastries, candy, cookies, and white bread.
As with many other food nutrients that we have discussed concerning healthy eating, it is a complex subject and normally follows the same theme. Too much or more of a natural substance or nutrient than our bodies can regulate lead to unpleasant health problems. Sort of a domino effect. Too many bad carbohydrate foods, to high blood sugar levels, to weight gain, to cholesterol problems, to high blood pressure, to heart disease, or diabetes, or both. Your body is designed to regulate a needed amount, but there is always a tipping point and once past that, normally health problems follow.
In doing this research I did read from several sources where remaining active and regular daily exercise is a key in offsetting the problems caused by high glycemic carbohydrates.
Avocados are a fruit which mature on the tree, but ripens off the tree. You may have to stop and read that again. Mature and ripen are not the same. Avocados will not ripen until they fall from or are removed from the tree. They are picked hard and green and kept cool until reaching the consumer. They are high in calories, a typical medium avocado containing 250 calories. Avocados are a favorite food of ours and they contain zero cholesterol. Cindy and I very frequently add sliced avocados to our salads. They assist your body in the absorption of powerful antioxidants. Increasing absorption up to 400 %. The greatest concentration of avocado nutrients are found in the dark green flesh just below the avocado skin. Avocados are high in anti-flammatory properties which help lower blood pressure and they lower cholesterol levels. Cindy makes a great avocado sandwich. We each just had one for lunch. She toasts some rye bread. Adds lettuce, thinly sliced green peppers, some cheddar cheese, and avocado slices. I add some raspberry vinaigrette over my avocados for the final touch. Try it you may enjoy having the "Cindy special" veggie sandwich.
I finally got my cholesterol test levels report. HDL 43, LDL 52, Triglycerides 42, for a total cholesterol level of 103. My cholesterol levels remain good however I am sure my lack of eating enough omega-3 rich fish is one reason for my HDL not being better.
Next we will talk about cardiovascular health benefits of a very healthy fruit.
How quickly or slowly glucose from carbohydrates is digested and absorbed into our blood is known as, and measured by the glycemic index. Carbohydrates digested and absorbed quickly are high glycemic or "bad carbs." Digested and absorbed slowly, are low glycemic or "good carbs." Some foods which are low glycemic and better for you. Oats, wild rice, whole grain breads, salads, beans, fruits, vegetables, nuts, yogurt, and cheese. Some high glycemic carbs are white rice, potatoes, sweetened soft drinks, processed snack foods as sweet cakes, pastries, candy, cookies, and white bread.
As with many other food nutrients that we have discussed concerning healthy eating, it is a complex subject and normally follows the same theme. Too much or more of a natural substance or nutrient than our bodies can regulate lead to unpleasant health problems. Sort of a domino effect. Too many bad carbohydrate foods, to high blood sugar levels, to weight gain, to cholesterol problems, to high blood pressure, to heart disease, or diabetes, or both. Your body is designed to regulate a needed amount, but there is always a tipping point and once past that, normally health problems follow.
In doing this research I did read from several sources where remaining active and regular daily exercise is a key in offsetting the problems caused by high glycemic carbohydrates.
Avocados are a fruit which mature on the tree, but ripens off the tree. You may have to stop and read that again. Mature and ripen are not the same. Avocados will not ripen until they fall from or are removed from the tree. They are picked hard and green and kept cool until reaching the consumer. They are high in calories, a typical medium avocado containing 250 calories. Avocados are a favorite food of ours and they contain zero cholesterol. Cindy and I very frequently add sliced avocados to our salads. They assist your body in the absorption of powerful antioxidants. Increasing absorption up to 400 %. The greatest concentration of avocado nutrients are found in the dark green flesh just below the avocado skin. Avocados are high in anti-flammatory properties which help lower blood pressure and they lower cholesterol levels. Cindy makes a great avocado sandwich. We each just had one for lunch. She toasts some rye bread. Adds lettuce, thinly sliced green peppers, some cheddar cheese, and avocado slices. I add some raspberry vinaigrette over my avocados for the final touch. Try it you may enjoy having the "Cindy special" veggie sandwich.
I finally got my cholesterol test levels report. HDL 43, LDL 52, Triglycerides 42, for a total cholesterol level of 103. My cholesterol levels remain good however I am sure my lack of eating enough omega-3 rich fish is one reason for my HDL not being better.
Next we will talk about cardiovascular health benefits of a very healthy fruit.
Monday, May 14, 2012
Beta Blockers #102
I finally had my cardiologist office appointment and as soon as I get results back I will let you know. He was surprised at my low blood pressure results and studied Cindy's record of the daily readings closely. Most of the very lowest were after exercising, so he would like me to take more readings before exercising and not so closely after exercise for reference. He also is changing one and possibly two of my blood pressure medications. Perhaps eliminating one completely. He talked about a beta blocker I am taking. I am not sure if it was one he was reducing dosage or not. In my opinion, I don't seem to be improving my stamina or strength. As a matter of fact, in the last two or three weeks it seems to have gotten worse. I am tiring out quickly after very minimal activity. After exercising I no longer feel the surge of energy that I had been feeling. My cardiologist feels it is directly related to the low blood pressure. I am going to try and do better by taking my pressure up to four times daily. Having those readings documented were an obvious benefit to my cardiologist yesterday.
Asparagus is one of my favorite vegetables. I like the taste and will eat asparagus as a vegetable portion to my meal, or add it to a salad for variety. Asparagus has a very high respiration rate, which is a new term I have just learned. After being picked from the field, asparagus continues to have metabolic activity. It continues to absorb oxygen, breaking down starches, sugars, and releasing carbon dioxide. This natural process is known as the respiration rate. A very scientific way to state spoilage or perishable rate. As a comparison, asparagus perishable rate is 5 times higher than that of an onion or potato. It is recommended that fresh asparagus be eaten within 48 hours after purchase. It's health benefits are to be very high in vitamins B, K and A. It contains high amounts of inulin, which is beneficial to your digestive tract. It also contains high amounts of heart healthy anti-oxidants, and saponins which have anti-inflammatory and anti-cancer properties. I have read where canned asparagus loses some of it's nutritional value. Asparagus contains no cholesterol or fat and is about 5 calories per spear. I consider it a healthy food to eat fresh or canned.
Like most of you, I take a beta blocker, but do not really know much about them other than it is to help lower my blood pressure. So I decided to do some reading and research on it. What I found was a very complicated drug, with many health benefits for heart patients and those people with other serious health problems. The issue was much too complex for me to put into a paragraph, so I am going to only go over what I feel relates to us. Beta blockers are used to treat high blood pressure, irregular or rapid heart rates, glaucoma, and social anxiety. Beta blockers have a counteractive effect on adrenaline on beta receptors, which are found in your nervous system and heart. The beta blockers reduce your heart rate and the force with which your heart contracts, which reduces your blood pressure. You may remember posting #87 being about lightheadedness and dizziness. Those two symptons can be attrributed to the effects of beta-blockers. Doing what they are intended to do. In my case exercise and lower weight have had the effect of lowering my blood pressure, and the added effect of taking a beta-blocker has resulted in my blood pressure and heart rate being too low. My cardiologist uses the beta blockers for my blood pressure control and to regulate my heart rate. I suspect he is going to soon change that medication.
Asparagus is one of my favorite vegetables. I like the taste and will eat asparagus as a vegetable portion to my meal, or add it to a salad for variety. Asparagus has a very high respiration rate, which is a new term I have just learned. After being picked from the field, asparagus continues to have metabolic activity. It continues to absorb oxygen, breaking down starches, sugars, and releasing carbon dioxide. This natural process is known as the respiration rate. A very scientific way to state spoilage or perishable rate. As a comparison, asparagus perishable rate is 5 times higher than that of an onion or potato. It is recommended that fresh asparagus be eaten within 48 hours after purchase. It's health benefits are to be very high in vitamins B, K and A. It contains high amounts of inulin, which is beneficial to your digestive tract. It also contains high amounts of heart healthy anti-oxidants, and saponins which have anti-inflammatory and anti-cancer properties. I have read where canned asparagus loses some of it's nutritional value. Asparagus contains no cholesterol or fat and is about 5 calories per spear. I consider it a healthy food to eat fresh or canned.
Like most of you, I take a beta blocker, but do not really know much about them other than it is to help lower my blood pressure. So I decided to do some reading and research on it. What I found was a very complicated drug, with many health benefits for heart patients and those people with other serious health problems. The issue was much too complex for me to put into a paragraph, so I am going to only go over what I feel relates to us. Beta blockers are used to treat high blood pressure, irregular or rapid heart rates, glaucoma, and social anxiety. Beta blockers have a counteractive effect on adrenaline on beta receptors, which are found in your nervous system and heart. The beta blockers reduce your heart rate and the force with which your heart contracts, which reduces your blood pressure. You may remember posting #87 being about lightheadedness and dizziness. Those two symptons can be attrributed to the effects of beta-blockers. Doing what they are intended to do. In my case exercise and lower weight have had the effect of lowering my blood pressure, and the added effect of taking a beta-blocker has resulted in my blood pressure and heart rate being too low. My cardiologist uses the beta blockers for my blood pressure control and to regulate my heart rate. I suspect he is going to soon change that medication.
Thursday, May 10, 2012
Triglycerides #101
To follow up on our latest discussions of healthy foods I wanted to attempt to more understand triglycerides and how they effect us. When we talk about cholesterol levels most heart patients have a pretty good knowledge of their levels, what the levels mean as far as good and not good, and foods that effect cholesterol one way or the other. If you read your cholesterol test results you will always find triglycerides listed. If you were like me I had no idea of how they effected me or what the levels meant.
There are many types of triglycerides, depending on their source of fatty acids. Some are highly unsaturated, some much less. In humans, triglycerides are used to store unused calories in your blood. The stored calories are used when your body requires fatty acids as an energy source. Your brain uses a component of triglycerides converted to glucose as energy. Medical studies have linked high triglyceride levels to the hardening of the arteries, cardiovascular disease, and strokes. Levels: <150 normal, low risk. 151-199 slightly above normal. 200-499 high. >500 very high, high risk.
To lower triglyceride levels, eat less carbohydrates, regularly exercise, and eat more foods containing omega-3 fatty acids. More fish and flax seeds. Okay, time for me to preach to the choir. Understanding triglycerides, a natural substance needed by our bodies, follows the same theme we continue to encounter when studying our cardiovascular health and how foods effect us. Consuming too much of a natural substance through our diets, leads to more than our bodies need, will use, or can regulate, which leads to poor health issues. To finish on this subject the top 5 foods rich in omega-3 fats are: 1. flax seeds 2. walnuts 3. salmon 4. sardines 5. soybeans.
I have never eaten flax seed that I know of and want to learn more about their benefit to our health. We already know they are one of the most rich in omega-3 fatty acids which are good for cardiovascular health. Omega-3 fats are used by the body to produce anti-inflammatory substances. A fat acid found in flax seed, omega-3, help reduce bone loss and promote bone health as we age. Flax seed fatty acids also promote the reduction of the formation of blood clots in persons with heart disease, helps lower blood pressure, and reduces cholesterol levels. Worlds Healthiest Foods rates flax seeds as an excellent source of omega-3 fats. Flax seeds can be eaten whole, or ground and added to salads, soups, vegetables. They can be sprinkled over cereal, oatmeal, or added to smoothies. I am going to try some and will let you know what I think of them.
Hey, do not forget to let your mother know how important she is to you on Mothers Day, May 13th.
There are many types of triglycerides, depending on their source of fatty acids. Some are highly unsaturated, some much less. In humans, triglycerides are used to store unused calories in your blood. The stored calories are used when your body requires fatty acids as an energy source. Your brain uses a component of triglycerides converted to glucose as energy. Medical studies have linked high triglyceride levels to the hardening of the arteries, cardiovascular disease, and strokes. Levels: <150 normal, low risk. 151-199 slightly above normal. 200-499 high. >500 very high, high risk.
To lower triglyceride levels, eat less carbohydrates, regularly exercise, and eat more foods containing omega-3 fatty acids. More fish and flax seeds. Okay, time for me to preach to the choir. Understanding triglycerides, a natural substance needed by our bodies, follows the same theme we continue to encounter when studying our cardiovascular health and how foods effect us. Consuming too much of a natural substance through our diets, leads to more than our bodies need, will use, or can regulate, which leads to poor health issues. To finish on this subject the top 5 foods rich in omega-3 fats are: 1. flax seeds 2. walnuts 3. salmon 4. sardines 5. soybeans.
I have never eaten flax seed that I know of and want to learn more about their benefit to our health. We already know they are one of the most rich in omega-3 fatty acids which are good for cardiovascular health. Omega-3 fats are used by the body to produce anti-inflammatory substances. A fat acid found in flax seed, omega-3, help reduce bone loss and promote bone health as we age. Flax seed fatty acids also promote the reduction of the formation of blood clots in persons with heart disease, helps lower blood pressure, and reduces cholesterol levels. Worlds Healthiest Foods rates flax seeds as an excellent source of omega-3 fats. Flax seeds can be eaten whole, or ground and added to salads, soups, vegetables. They can be sprinkled over cereal, oatmeal, or added to smoothies. I am going to try some and will let you know what I think of them.
Hey, do not forget to let your mother know how important she is to you on Mothers Day, May 13th.
Sunday, May 6, 2012
Healthy Foods For Heart Patients #100
What is good for you is good for me and tomorrow I will be back to my routine. I saw where several readers were going back to the very first postings. Well, I went back and started reading some of those early discussions about the first few days of coming home from the hospital, and the following couple of months. It made me realize how far to the good I have come. And I will say many of you also. Just so you know, if you read this blog, leave a comment, or e-mail as anonymous, I have no idea who you are and no means to contact you. I am only making the point that from the comments I receive, I know there are some of you who have gone through the same recovery and rehab as I and we have shared similar efforts to regain our good health. Which is what we and this blog are intended for. To share information experienced, while actually going through recovery with others who are just starting down that same road, and maybe helping them see that they too can return to their healthy lives.
Now for some of my choices for my top healthiest foods that I eat. I base this on
effect on cholesterol, weight control, cardiovascular and other health benefits.
Strawberries, one of my favorites and are very high in antioxidants, which are important to your cardiovascular system and in reducing the risk of cancers. Strawberries help control your blood sugar levels. They are low in calories, and can be eaten as a snack to avoid other tempting unhealthy snack treats. You can enter "strawberries" in the search this blog tab and find several postings detailing the health benefits of strawberries to a heart patients diet. Oatmeal. Regular readers get tired of me writing about oatmeal, but for the benefit of you others changing to a healthy foods lifestyle as a heart patient would have to include a daily bowl of hot oatmeal. I eat and recommend the one-minute variety. Do not depend on the instant one serving type as you will lose many of the health benefits. Oatmeal is valuable to the heart patient in cholesterol control, weight control, and as a satisfying healthy breakfast for a good way to start the day. I eat it every day. Sunflower kernels, walnuts, almonds. Shelled, plain, not roasted, unsalted in the natural state variety is what I eat. They all can be high in calories, but these are sugar free calories. I eat several handfuls daily. Sometimes when I have a strong urge for something sweet, I will put a handful in a small cup, and mix in a small serving of either honey, or natural molasses. It results in a great little healthy snack. Plus I always add some of maybe all three to salads. They are high in vitamins, reduce LDL cholesterol and provide protein. Again searching this blog for sunflower seeds, and oatmeal will lead you to a lot more detailed health information.
There are so many more foods that I could include for you that I eat, and based on my results would recommend for a heart patient wanting to reduce and control their cholesterol, and weight. These are foods that I eat on a regular basis and consider part of my daily diet. Orange juice, skim milk, cornflake cereal, mushrooms, tomatoes, baked potatoes (plain.) Lettuce, low cal raspberry vinaigrette, balsamic vinaigrette, canned tuna fish (water packed). Vegetable soups. Green beans, sauerkraut, chicken breast, oranges, apples, grapes, rye bread, cheddar cheese, pickles, olives, avocados, broccoli, and on and on.
You will not need a nutritionist to change to a healthy food lifestyle. Begin with websites or information as this. Get a few basic books in the food and health section of a bookstore and you will figure out what best fits your taste and needs.
I do not normally ask for comments but I would like to learn some of your healthy foods suggestions.
I am going to my cardiologist this week and as soon as I get test results back I will let you know what my cholesterol levels are.
Friday, May 4, 2012
Food And Exercise #99
Why is it still so difficult to maintain your weight and resist the urges to go back to the unhealthy foods you use to eat? This is not the right attitude, but I hope others are having the same struggles dealing with either weight loss or maintaining their weight as I am. Here I am, over 3 years since that fateful day I committed myself to lose weight, change my eating habits, and be a new person. Notice I left out become healthy. That is because on that day I considered myself to be healthy even though I was seriously overweight and unknown to me in 6 weeks I would have a heart attack. I have gone months and months with no desire for the foods I use to eat, but I have noticed my appetite urges are stronger, more often, and more difficult to resist. And here is the flip side to that. I am losing weight. About 5 pounds in the last 4 or 5 weeks. I attribute it to exercise, Cindy tells me I don't eat enough.
I have to draw myself a mental picture of me. Before and after. Do I want to be that before guy again? I really have to focus on that sometimes to tell myself, no it will not be okay to stray off course just this once. It is not looking trim and fit that motivates me. It is the fact that I do not want to be heart unhealthy again and risk the consequences.
Yesterday was one of those good days. Our grandchildren were over for dinner and Cindy made a great meal for them. Especially our granddaughter, it was her favorite. The meal also was a use to be favorite of mine, and it was worth resisting the appetite urges just to have grandchildren over to have dinner with us.
My exercising continues on a daily regular basis, however today I have not been and am not sure if I am going. I have not completely regained my strength since being sick last week. I plan on going later today for about 40 minutes on the treadmill and that will be all I will do. I just do not have the energy for all the other exercises I would normally do. I think there is an important message in there somewhere, and I am honestly not sure what it is. To think I am in as good of physical health and condition as I consider myself, should it take this long of feeling so weak after having a flu like virus? Is it in part due to my cardiovascular system is limited in stamina? Being older? Probably the correct answer is a combination of all those things.
I do want to say, as much of a chore exercising can at times be, I look forward to it and feel a lot of pride about myself for becoming healthy and fit through exercise. I have a brother-in-law who is 78 years old and always has very quietly exercised, been physically active, and eaten healthy through out all the years I have known him. He still works three days a week and certainly looks much younger than his age. He is one of those guys who is always playing golf, fishing, hunting, traveling. Whatever it may be through maintaining his health and fitness, he continues to live a healthy and active lifestyle which is what most of us heart patients are striving for.
More emphasis on healthy foods next time. Also some of my personal top choices as the most healthy foods I eat.
I have to draw myself a mental picture of me. Before and after. Do I want to be that before guy again? I really have to focus on that sometimes to tell myself, no it will not be okay to stray off course just this once. It is not looking trim and fit that motivates me. It is the fact that I do not want to be heart unhealthy again and risk the consequences.
Yesterday was one of those good days. Our grandchildren were over for dinner and Cindy made a great meal for them. Especially our granddaughter, it was her favorite. The meal also was a use to be favorite of mine, and it was worth resisting the appetite urges just to have grandchildren over to have dinner with us.
My exercising continues on a daily regular basis, however today I have not been and am not sure if I am going. I have not completely regained my strength since being sick last week. I plan on going later today for about 40 minutes on the treadmill and that will be all I will do. I just do not have the energy for all the other exercises I would normally do. I think there is an important message in there somewhere, and I am honestly not sure what it is. To think I am in as good of physical health and condition as I consider myself, should it take this long of feeling so weak after having a flu like virus? Is it in part due to my cardiovascular system is limited in stamina? Being older? Probably the correct answer is a combination of all those things.
I do want to say, as much of a chore exercising can at times be, I look forward to it and feel a lot of pride about myself for becoming healthy and fit through exercise. I have a brother-in-law who is 78 years old and always has very quietly exercised, been physically active, and eaten healthy through out all the years I have known him. He still works three days a week and certainly looks much younger than his age. He is one of those guys who is always playing golf, fishing, hunting, traveling. Whatever it may be through maintaining his health and fitness, he continues to live a healthy and active lifestyle which is what most of us heart patients are striving for.
More emphasis on healthy foods next time. Also some of my personal top choices as the most healthy foods I eat.
Subscribe to:
Posts (Atom)