3
Apr

8 Diet Tips That Can Benefit Your Cardiovascular System

Crop woman holding heart on palms

 

Recently, the media reported that the number of people with cardiovascular diseases in our country is currently growing. According to the Heart Foundation, this is not necessary at all, because, with the right lifestyle and diet, at least 70% of hospital admissions due to cardiovascular diseases can be prevented. What measures you can take to keep your cardiovascular system as healthy as possible, aside from drinking green tea such as TeaBurn, we will discuss them in detail in this article.

Diseases of the cardiovascular system are the number two cause of death in the Netherlands. Earlier this month it was announced that the Netherlands has dropped a few places on the list of the healthiest countries in the world. The healthiest country at the moment appears to be Spain. In Spain, fewer and fewer people get cancer and cardiovascular diseases. Research has shown that the Mediterranean diet is largely responsible for this. Olive oil and nuts in particular seem to make a major contribution. Preferably mixed nuts, because each nut contains different nutrients that can keep our cardiovascular system healthy.

Less meat

According to a very recent study, a plant-based diet is beneficial for the cardiovascular system. That is because this diet is rich in fiber, vitamins, minerals, and especially active plant substances. Polyunsaturated fatty acids would also have a very beneficial effect on our veins. The researchers mention that a Mediterranean diet is almost as effective. As long as processed products and red meat are avoided. Fatty fish is recommended again because of the long-chain omega-3 fatty acids. Vegetables rich in nitrate, in particular, can dilate veins and improve blood flow. Nitrate can be converted in the body into nitric oxide, which is a powerful vasodilator. Examples of nitrate-rich vegetables are beets and spinach.

Homocysteine

Doctors often talk about cholesterol as a predictor of cardiovascular disease. Homocysteine is not usually mentioned, which is likely to be a much better indicator of future health problems. Too high homocysteine levels can be caused by a deficiency of micronutrients, especially vitamins B6 and B12. In the Netherlands, more than half a million people are deficient in vitamin B12. A source of vitamin B12 can be eggs. It used to be thought that eggs would be bad for the heart, but now this advice has been revised for some time. Up to 7 eggs per week would be completely safe, according to researchers.

Coffee and tea

Many people drink soda to quench their thirst. Drinking this sugar water regularly is one of the worst things you can do when it comes to the deterioration of the arteries. Instead, it is better to drink coffee and green tea, which work particularly beneficially on the cardiovascular system. People who drink 3–5 cups of coffee a day have a 15% lower chance of getting cardiovascular disease, according to researchers. Green tea also works beneficially. The antioxidants in the form of EGCG ensure this. The tea should then steep for at least 3 minutes so that the water has time to absorb these substances. If you combine a cup of coffee or green tea with dark chocolate (70% cocoa or more), you lower your chances of cardiovascular disease even further. The researchers do report that you should not eat more than 100 grams of chocolate per week, otherwise it can have a counterproductive effect. So 1 – 2 wedges a day is sufficient for health gain, more is not always better.

 

ALSO READ: 3 Ways Obesity Can Induce Heart Problems

 

Garlic

The medical literature also frequently mentions the beneficial effect of garlic on our veins. The researchers recommend consuming 2 wedges (= 4 grams) of raw garlic daily for maximum effect. Especially raw garlic works powerfully.

Season

Adding some chili pepper to your meals daily can help keep the veins in good shape, due to the capsaicin present. Spices such as turmeric, ginger, and cinnamon also have a positive effect on our cardiovascular system.

Lifestyle

Nutrition alone is not enough to keep your cardiovascular system healthy. Sleeping well and getting a lot of exercise is at least as important. These two have a lot of influence on each other: when you move a lot, you sleep better, and when you sleep better, you have more energy to become active. According to the researchers, exercise primarily causes a decrease in stress, which can then positively influence sleep. Any kind of exercise is good, walking, cycling, gardening, dancing and so on. Choose exercise that suits you, then it will remain fun and you will keep it up in the long term.

Supplements

Many Dutch people walk around with a magnesium deficiency. Recent studies show that having high magnesium levels is associated with a lower risk of heart problems. You can supplement magnesium or eat more foods that contain it. Magnesium is high in green leafy vegetables (spinach), nuts, avocados, whole grains, legumes, and chocolate.

Another supplement that has recently gained attention for its beneficial effect on the arteries is vitamin K. In particular, vitamin K2 in the form of MK4 and MK7 appears to have a powerful effect on the calcification of the veins. With an APG finger pulse oximeter, you can determine to what extent your veins are calcified. The process seems reversible. The good news is that our gut flora can produce and absorb the right vitamin K2 on its own. So it’s important to have a good microbiome.

Microbiome

A disturbance in the intestinal flora can have a very detrimental effect on our cardiovascular system. Unfavorable bacteria can produce toxins (such as TMAO), while beneficial bacteria can produce anti-inflammatory compounds. Inflammation, in particular, is an enemy of a healthy vascular system. One fatty acid that can inhibit these inflammations is butyrate (butyric acid), which is produced by specific gut bacteria.

Recently, assistant professor Erwin Kompanje was our guest to give a lecture about optimizing your microbiome for the benefit of the cardiovascular system. We recorded this lecture and it can be seen for a modest fee.

 

2
Apr

The Connection Between Steroids and Heart Health

In hundreds of studies, researchers link anabolic steroids on the one hand to cardiovascular disease on the other. Average users tend to brush these types of studies off the table too quickly. So before you make a purchase on steroids Canada online, talk to your doctor about the possibility of heart ailments.

What the skeptics say about steroids and heart disease

Nevertheless, there are still users, traders, and experts in the steroids environment who firmly deny that there is a connection between anabolics and cardiovascular disease. “Those cases of deceased athletes are tragic, but by themselves, they don’t prove anything,” they say, for example. “Heart attacks, strokes, and heart failure are just common. You can count on your fingers that bodybuilders also succumb to these disorders.”

The skeptics who have mastered the matter are also unimpressed by the studies. “Animal studies and test-tube studies say little about humans,” they say. “And the human studies are very small. You cannot draw firm conclusions from it.” And with that, frankly, the skeptics have a point. Or maybe we should say, they had a point with that. Because the study that researchers from the American Massachusetts General Hospital recently published in Circulation is of a heavier caliber than the studies that have appeared so far.

Steroids users versus natural athletes

The researchers studied 140 men aged 34-54, all of whom fanatically trained with weights on a daily basis. Of these, 86 men had been using anabolic steroids for at least 2 years. The average user in this study had already been on the cure for 7 years, and in that period had put 366 grams of androgenic steroid hormones into his body. That is an amount that doctors have to sigh, but which many users in 2017 will say is not that bad.

The other 54 study participants had never used steroids before. They did train with weights, just as intensively as the users. The researchers had made sure that the control group of non-users resembled that of the users in as many ways as possible.

The cardiologists then determined the heart condition of the study participants. They determined, among other things, how much oxygen-rich blood, originating from the lungs, the heart muscle could push into the body. According to many studies, anabolics reduce that ability. The muscle enhancers make the walls of the heart muscle thicker and stiffer, reducing the heart’s capacity to supply the body with blood.

Among the non-users, there were a few where that power was below par, but those were the exception. In the vast majority of non-users, the picobello heart was fine. The results for the users were less attractive. Most of them were in the problem zone.

It should also be noted that it mattered whether the users were taking a cure during the study or were in between two courses. In the latter case, the hearts of a dozen users functioned below par but still worked acceptably for most users. Apparently, the heart can partially recover during the clean period. You immediately wonder what this means for steroids users who continuously use substances and are never completely clean again, but good.

Read also: How Lifting Weights Can Improve Your Heart Health

Clogged blood vessels

The situation was more problematic with the crucial blood vessels that supply the heart muscle with blood. The researchers discovered that the blood vessels clogged more often in the users than in the non-users. If those blood vessels no longer work properly, the risk of a heart attack is very high.

Yes, there were users with clean coronary arteries. But there were proportionately fewer than the researchers found among the non-users. And yes, there were also non-users with clogged coronary arteries. But the majority of the study participants who had bad coronary arteries were indeed users.

In fact, the most important predictor of bad coronary arteries was the total number of years that the users had taken the treatment. The more there were, the more likely their blood vessels were in a bad condition. Use of steroids as a way of life? That means a shorter life.

Curb the use of steroids

The researchers hope that their findings will help governments and doctors do their best to curb the use of steroids. They have apparently given up the idea that steroids users themselves will care about their research, no matter how good it is. That’s understandable. Perhaps they underestimate the users of anabolic steroids. The group is more varied than is often thought.

1
Apr

The Benefits of Garlic on Heart Health

Doctor checking heartbeat of patient

 

Garlic is one of the healthiest foods around. Scientists have now proven that the medicinal plant has a particularly positive effect on the heart, although you might need to use perfume with a fine scent such as Francis Kurkdjian as eating garlic’s side effect can cause you having body odor.

Here, we reveal which ingredients are responsible for this – and what else they do in a healthy way.

This is what makes garlic so healthy

What we smell is what has the most effect: the sulfurs and compounds of leek oil also called allicin. The components of allicin, partly in combination with other ingredients of garlic, have an extremely diverse effect. They kill bacteria and fungi. You can detoxify. They protect the vessels. And they catch free radicals that accelerate skin aging. In addition, it has a lot of minerals to offer: Ten grams (about two toes) contain 62 mg of potassium, 3.8 mg of calcium, and 2.5 mg of magnesium.

This is three percent of the daily requirement. In addition, there are zinc, fluoride, and iodine as well as vitamins C and B9 (folic acid). And modern medical research deals again and again with the miracle tuber. Especially the preventive effects of garlic are far from all discovered. A study by Korean researchers, which for the first time was limited exclusively to garlic powder, is currently causing a stir.

 

ALSO READ: 3 Ways Obesity Can Induce Heart Problems

 

Studies on the effectiveness of garlic powder

The result: Preparations of garlic powder show clear effects to improve total and LDL cholesterol, fasting blood sugar, and blood pressure. An effect on HDL cholesterol – the so-called “good” cholesterol – is not given. For the current evaluation, the results of 27 clinical studies with a total of 1,649 participants were included. These included 22 studies on total cholesterol, 17 and 18 studies on LDL and HDL cholesterol, respectively, and 4 studies on fasting blood sugar. On 9 and 10 studies respectively investigated the influence on systolic (first value of the blood pressure measurement) or diastolic blood pressure (second value of the blood pressure measurement).

Further analyses also dealt with the dosage and duration of therapy, the type of patient, and the respective study location. Allicin is considered to be an ingredient in garlic powder that co-determines its effectiveness. Experimentally proven are bacteria-inhibiting, blood lipid, and blood pressure-lowering properties.

Perfect protection for the heart

For the active protection of the cardiovascular system, a high amount of allicin is necessary. Doctors, therefore, recommend using preparations with powdered garlic extract (up to 600 mg daily).

 

1
Apr

How Lifting Weights Can Improve Your Heart Health

Man lifting barbell

 

Not yet well known is the positive effect that strength training has on the health of people with cardiovascular diseases. Also rather unknown is the preventive effect of strength training concerning these diseases. This favors people training and taking supplements bought from online steroids Canada to build muscles and improve their overall strength.

In July 2007, the journal Circulation published a scientific recommendation from the American Heart Association on strength training for people with and without cardiovascular disease. The authors of the recommendation believe that many doctors are still unaware of the importance of strength training as part of a fitness program and how positively it affects the heart.

Physical activity and sports are an important part of non-drug therapy for most diseases. The effect of exercise and physical activity is scientifically proven. In addition, physical training serves to prevent cardiovascular diseases in particular.

Train stamina and strength

Both strength training and conditioning training have an extremely positive effect on the heart and vessels:

  • Conditioning training has a medium and strength training has a small effect on the body fat percentage.
  • Strength training, on the other hand, has a medium effect on muscle mass and strength, and greater muscle mass ensures increased energy consumption at rest.
  • Even without an increase in muscle mass, muscle mass can be maintained in old age with the help of strength training and age-related weight gain can be prevented, as energy consumption does not decrease at rest.
  • Conditioning training has no effect on muscle mass and a small effect on strength.
  • Both types of exercise result in small but positive effects on cholesterol levels (both good HDL cholesterol and bad LDL cholesterol).
  • Conditioning training lowers the proportion of triglycerides (fatty acids) in the blood more than strength training.
  • Perhaps an even more important factor is the reduction of belly fat, to which strength training also contributes. Abdominal fat (abdominal obesity) is associated with an increased risk of metabolic syndrome.
  • Both conditioning and strength training increase the insulin sensitivity of muscle cells and lower blood sugar levels.
  • Both types of training have an equally positive effect on the quality of life.
  • Conditioning training improves heart activity and can lower blood pressure.
  • Extensive research proves the – well-known – positive effect that fitness training reduces the risk factors for cardiovascular diseases. So you should not replace conditioning training with strength training, but supplement one with the other.

Great effect on rather untrained people

The authors of the American Heart Association’s recommendation also emphasize the great impact that strength training can have on those groups that do it the least: frail and elderly, and those with heart disease.

Effects that have been shown in elderly and frail people include increased stamina when walking, higher walking speed and balance, and fewer falls.

According to studies, integrating strength training into a rehabilitation program for cardiovascular patients leads to improved muscle strength and endurance in patients. The increase in strength occurs regardless of whether you train with high or medium intensity.

According to studies, strength improves by 24–90% in patients with cardiovascular disease and endurance when walking by 15%. Strength training is especially beneficial for people with physical disabilities. Women and men with cardiovascular disease but without ailments such as angina or heart failure can do strength training if they participate in a supervised rehab program.

 

ALSO READ: 3 Ways Obesity Can Induce Heart Problems

 

The right technology is crucial

Precise instructions and the right lifting technique are of utmost importance for all strength training beginners, but they are especially important for people with heart disease. Participants in rehabilitation programs offered by hospitals and similar facilities often receive this briefing. People who do not participate in such programs should be taught the correct execution of training by physiotherapists or fitness trainers. Therapists and trainers must be informed about your heart disease so that they can tailor the training to it and guide you accordingly.

According to the recommendation of the American Heart Association, strength training has hardly any negative effects. Should problems occur, they are usually because the exercises are not carried out properly or that the trainees did not receive or had not asked for them.

For each patient, an individual training program should be established with endurance training, strength training, as well as coordination and flexibility training.

Better heart health, weight control, and quality of life

In both healthy people and heart patients, strength training not only improves muscle strength and endurance, performance, independence, and quality of life but also reduces functional limitations. Other potential benefits of strength training include better heart health, weight control, and fall prevention.

If there is only a small risk of heart problems, a comprehensive heart examination is not required before starting an exercise program; however, a slow start to training is recommended. With proper preparation, guidance, and training under the supervision of a trainer or physical therapist, even individuals at moderate to high risk of cardiovascular disease can safely complete strength training.

Strength training must not be carried out under any circumstances if there is unstable angina, heart failure, cardiac arrhythmia, defective heart valve, acute inflammation of the heart muscle, endocarditis or pericarditis, or insufficiently controlled high blood pressure. High-intensity strength training should not be performed by people with certain eye diseases (retinopathy and diabetic retinopathy).

Practical training tips

The American Heart Association recommends a slow start to strength training. You should do the following:

  • When strength training, pay attention to calm, controlled movements and use the entire trajectory. Do not forget to breathe during the exercise!
  • Exercise alternately upper and lower body so that you can recover well between the training sections.
  • If you are healthy, you should use weights so heavy that you can handle a maximum of 8 to 12 repetitions. Elderly or sick people, as well as heart patients, should train with lighter weights so that 10 to 15 repetitions are possible.
  • First of all, you should not exercise more than one set per muscle group and not more often than twice a week.
  • When training, make sure that all major muscle groups are involved. Suitable exercises are chest presses (device), neck presses (with neck pressing you usually start on a device, if available) biceps curls, triceps presses with the rod, road pulls (upper back), back stretches, abdominal muscle exercises on the device or situps, leg stretches, back of the thighs, leg lifts. Heart patients, as well as elderly, frail, and untrained people, are recommended to use exercise equipment instead of weights.
  • Take sufficient breaks during training!

How do the intensity levels differ?

If you can handle a maximum of six repetitions during strength training, you will train with high intensity. In this way, strength and strength are increased better than in low-intensity training. Moderate intensity can be achieved with 8 to 15 repetitions. This will improve both muscle strength and muscle endurance. In strength training with over 15 repetitions, the intensity is low. Although they improve muscle endurance, they do not achieve the same increase in muscle strength.

 

24
Mar

Obesity, a Serious Threat to Heart Health

Obesity has been making people’s quality of life from all over the world poorer for decades, as it causes serious heart and other health disorders. Every year, one in every four deaths in the US is caused by a heart disease, according to the Centers for Disease Control and Prevention (CDC).

Ways Obesity Affect Heart Health

There are three ways obesity is responsible for causing heart disease:

Change your cholesterol levels.
Obesity sharply increases triglyceride and bad cholesterol levels due to the condition lowering high-density lipoproteins (HDL) cholesterol. The latter is important in removing the bad cholesterol which reduces your risk of obtaining heart diseases.

Cause your blood pressure to rise
Blood pressure is higher among obese individuals as they need more blood to supply their body nutrients and oxygen. Heart attack is commonly caused by high blood pressure, which is also common for obese individuals to have.

Obesity can lead to diabetes.
Individuals affected by obesity are also at high risk of developing diabetes, aside from blood pressure, heart conditions, and high cholesterol. The American Heart Association discovered that there are at least 68% individuals in the age group of 65 and older that both have heart disease and diabetes. Furthermore, they also mentioned how diabetes makes the individual affected by the condition to be two to four times at risk for heart diseases. In fact, the association listed it as one of seven major factors that are still controllable to prevent contracting heart diseases.

Lose Weight and Get Healthy to Reduce Risks

The first thing that individuals affected by obesity should do, especially those who have a family history of any heart disease, is to eat a balanced diet and regularly exercise. A medical professional can help them a personalized exercise plan and diet that would help them improve their health.

However, exercise and diet is not enough to achieve a healthy weight for some and might require surgical procedures. If the person is already diagnosed as obese, we recommend the use of a new weight loss supplement called Exipure. This new supplement comes with a money back guarantee that weight loss can be achieve by increasing the brown fat adipose tissues that aid in the body’s calorie burning processes. Its efficiency has been attested in Exipure consumer reports, mot only as being efficient but also as a safe method of solving high cholesterol, diabetes, and high blood pressure issues in obese individuals.

Still, before opting to use wright loss pill, drugs or bariatric surgery, consultation with a cardiologist is important. That way, you can be provided with a “cardiac clearance”in relation to high cholesterol and heart-related conditions. Any issues that might create complications will be observed by your cardiologist before you go for the surgery.

A healthy diet and regular exercise is still required even after the surgery, and bariatric patients have consume more protein and exercise more so that they won’t lose any bone or muscle weight instead of fat. The heart is also a muscle which means that exercise and proper diet will ensure that your heart remains health, lowering your risks of developing heart diseases.

13
Mar

3 Ways Obesity Can Induce Heart Problems

Obese man

 

There’s no denying the very fact that obesity has been on the increase in America for many years. It’s been proven to create life uncomfortable and to lower people’s quality of life.

However, it also comes with far more serious health issues, namely, heart conditions. In line with the Centers for Disease Control and Prevention (CDC), one in every four deaths annually within the U.S. is because of a heart condition.

Obesity and cardiovascular disease

Here are 3 ways that obesity contributes to a heart condition – and what you’ll do to require control of your health and combat not only obesity but cardiopathy too!

1. It can change your cholesterol levels.

Most people know that obesity can cause a spike in bad cholesterol and triglyceride levels, but did you recognize it also can lower good high-density lipoproteins (HDL) cholesterol? cholesterol is very important for removing bad cholesterol and dealing to scale back the chance for a heart condition.

2. It can cause your vital sign to rise.

Obese individuals require more blood to produce oxygen and nutrients to their bodies which causes a rise in pressure levels. Your body also will require more pressure to maneuver this blood around. High pressure is additionally a typical explanation for heart failure, which is sadly more common for obese individuals.

3. It can result in diabetes.

High cholesterol, vital sign, and heart attacks aren’t the sole medical conditions you wish to fret about if you’re obese. Obese individuals even have a far greater chance of developing diabetes. Consistent with the American Heart Association, a minimum of 68 percent of individuals aged 65 or older with diabetes even have cardiovascular disease. While individuals with diabetes are said to be two to fourfold more likely to be in danger for cardiovascular disease, the American Heart Association also lists diabetes as being one of the highest seven major controllable factors to stop cardiovascular disease. If you have got diabetes but have yet to be diagnosed with a heart condition, now could be the time to act.

 

ALSO READ: Diet Tips For A Healthy Heart

 

Lose weight, get healthy and reduce risk

Fortunately, there are some steps you’ll be able to desire to reduce, get healthy and reduce your risk of developing cardiovascular disease.

The number one thing any obese individual, especially those with a case history of the disorder, should do to induce health is to exercise regularly and eat a nutritious diet. Talk together with your doctor about creating a diet and exercise plan that works best for you supported your current goals and health status.

For some individuals, diet and exercise alone might not be enough to attain a healthy weight. If you have got a BMI greater than 35, aside from taking fat-burning supplements like PhenQ (check out PhenQ consumer results to learn more), bariatric surgery could also be right for you. Safe and effective, it’s been shown to boost or resolve high cholesterol, pressure, and diabetes in obese individuals.

You will be instructed to talk over with a cardiologist first for “cardiac clearance” if you’re considering bariatric surgery. High risk for complications during and after surgery is where untreated high pressure, high cholesterol, or other heart-related conditions can put someone at. Your cardiologist is ready to facilitate your monitor your pressure level, cholesterol level, and any heart conditions that would create issues before you head into surgery.

After surgery, you may still maintain a healthy diet and exercise routine. Bariatric patients may require more protein and exercise to confirm that they’re losing fat and not bone or muscle weight, including the foremost important muscle of them all: the center. Proper diet and exercise post-bariatric surgery will make sure that you maintain a powerful and healthy heart, and thereby still lower your risk of developing cardiopathy.

 

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