Don’t just cut out foods that hurt your heart, eat foods that strengthen it. Dietician Keri Glassman shows Julie Chen some power foods for cardiac health.

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“Eat like a caveman for a healthy heart”, is the headline in The Daily Telegraph today. It and several other newspapers report on a new study which claims that a “paleolithic” or caveman diet of berries, nuts, lean meat and fish “could help to reduce the risk of developing heart disease”.

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Omega-3 fats are polyunsaturated fats that are found in significant quantities in several plants and plant oils (eg. canola, linseed, soy and walnut) and in even greater quantities in many varieties of seafood.

The evidence is now quite strong that omega-3 fats are beneficial in at least three areas of human health: heart disease, inflammatory disease, and development of vision and brain function in babies. With respect to heart disease, several risk factors are reduced in response to increased consumption of omega-3 fats, including a reduction in the level of blood triglycerides (TG).

In fact, omega-3 is used to treat people with elevated TG and who suffer from pancreatic disease that does not respond to drugs. Omega-3 fats also reduce blood clotting and so may lower the risk that a heart attack will occur, or if it does, reduce the likelihood that it will lead to fatal obstruction of a coronary artery.

Eating fish regularly is associated with a reduced risk of heart disease. Surprisingly, there does not seem to be a dose-response to eating fish. That is, eating fish once a week has the same beneficial effect as eating it three or four times weekly.

Rheumatoid arthritis and other inflammatory diseases (eg psoriasis) generally respond positively to increased consumption of foods containing omega-3 fats. This promotes the formation of molecules called ‘cytokines’, enhancing the production of less reactive compounds.

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Cardiorespiratory exercise is a term that best describes the health and function of the heart, lungs and circulatory system. This system is considered the body’s transportation network for it functions by circulating blood throughout the body. The goal of any cardio workout should be to get as many large muscles working as possible. They not only need to work hard, but continuously, in order to burn the greatest amount of calories during and after exercise.

How much is too much? The Concept of “Smart Cardio”:
It is important to perform “smart cardio” for your body quickly adapts to cardio-based workouts. The more you do, the more efficient your body becomes, causing you to burn fewer calories from your fat stores each time you exercise.

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What does ‘metabolic syndrome’ mean?

Metabolic syndrome is a condition in which a group of risk factors for cardiovascular disease (heart disease and stroke) and type 2 diabetes occur together.

Although it doesn’t have a universally accepted definition, most health professionals would include the following as the principal components: Abdominal obesity (i.e. excess body fat in the region of the stomach); High blood pressure (also known as ‘hypertension’); Low blood levels of the ‘good’ cholesterol, HDL; High blood levels of the ‘bad’ cholesterol, LDL; High blood levels of triglycerides; and Insulin resistance (that is, an impaired ability of the body’s insulin to handle blood glucose).

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More good news for pistachio fans! According to new data unveiled this week at the Experimental Biology Conference in San Diego, snacking on pistachios has proved once again to have a positive impact on improving cardiovascular health by significantly reducing inflammation in the body, a prominent cardiovascular disease (CVD) risk factor.

CVD remains the number one cause of death in the U.S., with millions more Americans currently living with the disease. A new study, led by researcher Dr. Penny Kris-Etherton from Penn State University’s Department of Nutritional Sciences, looked at the effects of pistachios on multiple CVD risk factors, some of which include cholesterol, blood pressure and the genetic expression of various genes related to inflammation. The study positively supports other recent studies that show a diet rich in pistachios packs a powerful nutrition punch.

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From Fiona Haynes,
Your Guide to Low Fat Cooking.

Good and Bad Fats: Limiting our intake of fat is prudent, especially saturated fats and trans fats, which raise cholesterol, putting us at greater risk of heart disease and other chronic illnesses. But some fat is needed for the proper absorption of certain vitamins, and for optimal health. What we ought to be doing is limiting our overall intake of fat to around 30 percent of calories, and within that limit, choosing good fats—the unsaturated fats comprising monounsaturated and polyunsaturated fats. These fats actually help counter the harmful effects of saturated fats and trans fats.

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Fitness Tip: Heart Smart Training - Like the ever-mounting hits on tobacco, on the flip side, its nemesis, exercise, continues to attract a growing crowd. Reports by the American Heart Association and others in Club Business International, suggest that heart attack patients who exercise regularly had a 40 percent lower risk of death as well as a 50 percent reduction in succumbing to cardiovascular disease after five years, compared to those who didn’t.

BRAY FITNESS

It is common to hear fitness professionals and medical doctors prescribe low to moderate intensity aerobic training (cardio) to people who are trying to prevent heart disease or lose weight. Most often, the recommendations constitute something along the lines of “perform 30-60 minutes of steady pace cardio 3-5 times per week maintaining your heart rate at a moderate level”. Before you just give in to this popular belief and become the “hamster on the wheel” doing endless hours of boring cardio, I’d like you to consider some recent scientific research that indicates that steady pace endurance cardio work may not be all it’s cracked up to be.

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 Speed Rope

The GoFit Speed Rope is an excellent way to utilize one of the most efficient methods of cardio training. The 9 foot solid PVC rope combined with the precision ball bearings movement provides maximum rotation. The padded foam grips help fight hand and arm fatigue so you can reach your target heart rate quicker and maintain your pace more comfortably.

List Price: $9.99
Our Price: $8.99

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