Posts Tagged “prevention of heart diseases”
We all are fond of good food, but that doesn’t mean we should not keep the track of the extra fats and cholesterol we consume with our favorite foods. Being conscious about the health of your heart is essential to keep the heart from getting diseased. Most of the cardiovascular diseases develop due to obesity or being overweight, whereas some may develop when the cholesterol gets accumulated into the blood vessels and make them narrow, thus reducing the blood supply to the heart. It is an old saying that “precaution is always better than cure”. This statement means that taking care of your heart and keeping it healthy is better than treating it after having a heart problem. Along with regular exercise, adopting certain changes in your eating habits can make you stay healthy for long. Here are a few recipes of delicious appetizers for healthy heart.
1: Potato Pearls
These appetizers are delicious and can be made in advanced, refrigerated and baked later.
- Potatoes – 1 pound
- Wheat germ – ½ cup
- Finely chopped green onions or chives – ½ cup
- Paprika – ½ tablespoon
- Pepper and salt for taste
Preheat the oven at 375 degree. Pour water in a bowl with potatoes and boil it until soft. Peal and mash them. Add salt, pepper and onions and shape into balls of almost 1 inch in size. Mix wheat germ and paprika together in a plate and roll potato balls for coating with this mixture. Use paper towel to apply a coat of the nonstick spray on the baking sheet. Keep this in the oven and allow it to bake for nearly 20 minutes. Serve hot in a dish with a toothpicks.
Above mentioned quantity can make 10 servings and each ball contains 10.02 g carbohydrates, 0.64g fat, 2.46 proteins.
Formerly, most of the foods were fried, but now they can be broiled or baked which can help to reduce the fat and cholesterol content. Coat the vegetables with savory and cook until golden brown. To make a simple shakebake coating, blend half cup of finely crumbled corn flakes with one teaspoon seasoned salt; sage, paprika and onion powder (1/2 teaspoon each); thyme, garlic powder and pepper (¼ teaspoon each). The foods that need to be coated can be dipped or moistened in a mixture of eight tablespoon water and four tablespoon Ener-G egg replacer, whisked to a foam. Place it in the oven and allow it to bake until crispy and brown (for around 15 minutes) at 375 degree. Serve hot and eat immediately.
2: Asparagus Guacamole
Fat free dish with flavor of avocados.
- Tomato paste – 2 teaspoon
- Cooked asparagus – 1 cup
- Lemon juice – 1 teaspoon
- Garlic powder – ¼ teaspoon
- White powder – 1/8 teaspoon
- Chopped onion – 1 tablespoon
- Fat free mayonnaise – 3 tablespoon
- Diced chili peppers – (2 tablespoon or according to taste)
- Cumin – ½ teaspoon
You can also use black pepper (fine ground)
Pour all the ingredients in a food processor or blender and allow it to mix well. For making corn chips, cut the corn tortillas into pieces or strips and bake at 325 degree (around 20 minutes). You can also buy the baked fat free tortilla chips from the store. Serve asparagus guacamole with these chips.
This recipe makes six servings and each has 0.21g fat, 16.2 calories, 1.4 g protein and 3.0g carbohydrate.
For preparing rich and thick salsa, pour five tablespoons of dried and chopped onions in a jar, put one tablespoon each of ground cumin, garlic powder, cilantro, chopped green onion and oregano. Add hot sauce for desired taste. Pour tomato shake, juice into the jar and keep it in the refrigerator overnight. You can also add finely diced celery, cucumber, and sweet bell peppers for flavor. Use less salt tomato juice for fresher and sweeter taste. It can be kept for three weeks if refrigerated.
3: Oven-Fried Yucca
For reducing the fat, prefer cooking oil spray.
- Cassava (fresh yucca), peeled and sliced into 3 inch pieces – 1 pound
- Cooking oil spray
Put the yucca in a kettle and pour cold water in it covering the yucca by one inch. Heat the water till it boils and cook the yucca at simmer until it is tender (for around 20 to 30 minutes).
Heat oven till 350 degree.
Take a slotted spoon and transfer the yucca on a cutting board. Allow it to cool and cut into ¾ inch wide.
Spray non stick cooking oil on a cookie sheet. Place wedges of yucca on the cookie sheet and sprinkle cooking oil spray over it. Use foil paper to cover this and allow it to bake for 8 minutes. Remove the cover and return to the oven for additional baking (baking for nearly 7 minutes).
This recipe yields 6 servings.
4:Pupusas Revueltas with Chicken
Low fat cheese and ground chicken help to reduce calories and fat.
- Vegetable oil – 1 tablespoon
- Ground chicken breast – 1 pound
- Minced garlic – 1 clove
- Grated mozzarella cheese (low fat content) – ½ pound
- Green pepper, minced and seeded – 1 medium sized
- Finely diced small onion – ½
- Finely chopped tomato – 1 small
- Masa harina (instant corn flour) – 5 cups
- Water – 6 cups
- Salt – ½ teaspoon
Heat a nonstick skillet over low flame and saute chicken in oil for few minutes or until it turns white. Stir the chicken constantly to avoid it from sticking.
Add green pepper, garlic, tomato and onion. Let this mixture to blend and cook well with chicken. Remove the frying pan from the stove and allow the mixture to cool. When it comes to room temperature, keep it in the refrigerator.
Take the instant corn flour into a mixing bowl, add the required amount of water to it and stir it well to make a stiff dough (like tortilla).
Mix in cheese to the refrigerated chicken mixture.
Make 24 pieces out of the dough. Roll each piece into ball with your hands and flatten them into a circle of around half inch in thickness.
Heat the iron skillet and cook each of the pupusas from both sides until golden brown.
Serve with Curtido salvadoreño.
This recipe yields 12 servings with 2 pupusas in each serving.
5:Curtido Cabbage Salvadore
This is an heart healthy recipe which can be cooked in very little amount of salt and oil.
- Grated carrots (small – 2
- Oregano – ½ teaspoon
- chopped cabbage – 1 medium head
- Olive oil – 1 teaspoon
- Sliced onion (small) – 1
- Dried red pepper – ½ teaspoon
- Brown sugar – 1 teaspoon
- Water – ½ cup
- Vinegar – ¼ cup
- Salt – 1 teaspoon
Pour water and cabbage into a pan and allow the cabbage to blench for 1 minute in boiling water. Take the cabbage off the water.
Transfer the cabbage in a big bowl and add sliced onions, grated carrots, olive oil, salt, oregano, red pepper, vinegar, water and brown sugar.
Before serving, place this mixture in refrigerator for nearly two hours.
Serve this curtido cabbage salvadore with pupusas revueltas.
This recipe yields 8 servings.
These delicious appetizers for healthy heart are made in cooking oil spray and hence are less in fat content. They can be made easily and quickly.
Healthy heart is a key to healthy life. Many people are fond of junk food and fast food, but these food items contain large amount of fats and cholesterol, which tend to develop cardiovascular diseases. Here we have shared some healthy heart appetizer recipes that are simple, quick and easy to cook. Now, without compromising with the taste, you can stay healthy. These are vegan recipes which are less in calories and are helpful in reversing and preventing heart disease.
1: Roasted Garbanzo Beans
This is a portable and quick snack which you can nibble with crispy chick peas.
- Garbanzo beans without salt – 1 can
- Seasonings for adding taste
Rinse the garbanzo beans and drain it. Pour in a zipper bag, add spice of your choice and blend it well. Pour this mixture on a non-stick sheet and spread flavorings of your choice. Now, allow it to bake for 25 minutes at 400 degree.
For flavorings, you can try hickory-smoked tortula yeast, spike, onion powder, sugar and cinnamon, garlic powder or curry powder (all are sodium free). Other flavors may increase the amount of sodium, in case salt is not your concern; artificial butter-flavor salt can be used.
With the given quantity, you can fill around 24 pieces:
- Veggie sausage or TVP – 4 tablespoon
- Finely chopped mushroom – 2 tablespoon
- Finely chopped spring onion – 2 T
- Finely chopped garlic for taste – 2 T
- Finely chopped ginger root – 1 T
- Finely chopped cabbage – 2T
- Finely chopped carrots and green, yellow and red peppers (optional) – 2T
Rice vinegar – 2 T
Soy sauce – 1 T
2-3 drops of chili paste
Small round sheet of pasta for gyoza or won-ton – wonton pi
Combine all the filling ingredients in a large bowl and add a little salt to it. Take a pasta sheet, pour a teaspoonful mixture over it, now fold it in half and crimp the edges. Apply little water on the corners of the pasta sheet before pouring the filling. This will help to stick it properly.
Cooking Method I: Pour few drops of oil on a non-stick frying pan and wipe it with paper napkin. Fry gyoza at moderate heat until it gets slight brown. Pour in one tablespoon hot water for every gyoza, cover a tight lid and steam for around minutes. Drain the water before serving.
Cooking Method II: Steam the gyoza and then allow to heat in a nonstick pan till they get brown.
Serve in separate small plates with dipping sauce.
3: Vietnamese Temple Rolls
These temple rolls are delicate spring rolls.
- Wood mushrooms or dried shiitake – 8
- Rice paper rounds – 16
- Medium julienned, carrot – 2
- Bean thread noodles – 2 packages
- Mung bean sprouts – 1 cup
- Peeled and diced cucumber – 1
- Chopped steamed broccoli, snow peas (or other vegetables) – 1 cup
Scallions sliced into thin silvers – 3
Sprig Thai basil – around 12 leaves
Mint leaves – 1 bunch of about 12 leaves
Rehydrate mushrooms for almost 20 minutes in warm water, then julienne cut. Soak bean threads in normal water for around 20 minutes. Now, heat them in nearly 2 quarts of boiling water for about 1 minute, until they are slightly soft. Take off this water and save it. Take cold water in a colander, rinse and drain the bean threads in it. Blanch snow peas, carrot, or other vegetables in saved boiling water for one minute. Allow the bean sprouts to blanch for 30 seconds and rinse all in normal water.
Pour water in a large bowl or dish and immerse all the sheets of rice paper one by one for almost a minute and then pour them to a slightly wet paper towel or dish towel. For making rolls, arrange noodles, carrots, snow peas, mushrooms and scallions or other vegetables, one basil leaf, 2 mint leaves in a line on top. Roll up these contents in a rice paper compactly by folding flaps. Serve diagonally or whole cut rolls in bowls with dipping sauce.
Crispy or soft, plain or salted, small or large snack, according to your choice.
Very warm water – 1 and a half cup
Sugar – 1 tablespoon
Salt – 1 teaspoon
Flour – 4 cups
Yeast – 1 packet or 2 1/4
Mix yeast in warm water and stir until it turns muddy. Add flour, sugar and salt. Blend well and knead the dough. Now roll in a sheet and slice in pieces to shape into traditional pretzel rolls to bows to make sticks. Place these pretzels on an ungreased cookie sheet and bake for around 12 to 15 minutes (until they turn slight brown) at 425 degree. To make it special, sprinkle some chopped onions, any favorite spices or herbs, garlic powder and coarse salt if sodium is not a concern (before baking).
When baking you can use oat flour, whole wheat rye and specialty grains as an alternative to white flour for fiber rich and tasty treats. Usually, white flour has less minerals, fiber and vitamins.
This is a Mediterranean spread for hors d’oevres, sandwiches and dips.
- Mashed garlic cloves – 2
- Ground cumin – ½ teaspoon
- Juice of 1 lemon
- Mayonnaise (fat free) – ¼
- Cooked chickpeas (garbanzo beans) – 2 cans or 4 cups
- Dijon mustard – 2 teaspoon
The below listed ingredients are optional. This recipe can be prepared with different Mediterranean ways. You can add any of these or all according to your taste preference:
- Sweet pickle relish – 2 tablespoon
- Cilantro or parsley – 1/8
- Hot sauce or cayenne pepper
- Green onions – 2
- One pinch of salt (avoid if sodium is your concern)
Drain the canned beans and reserve the liquid or water. Mix in a food processor or blender and add the reserved water to the required consistency, slightly diluent than peanut butter. Refrigerating in a closed container for overnight or few hours will improve the flavor. You can make four cups from the given contents.
Hummus is basically prepared with sesame sees paste called tahini, which is rich in fat. For adding a bit traditional taste, ¼ of tahini or a 4-5 drops of dark sesame oil can be added, but this will somewhat increase the fat content. If you are using canned beans, make sure to take the ones without salt.
All the above healthy heart appetizer recipes are easy to make and are good in taste.
Although knowing that intake of certain foods may increase your risk of getting heart disease, it’s usually difficult to make changes in your eating habits. Whether you are following unhealthy eating habits for a long time or just want to tune your diet finely, here are few key tips on diet to prevent heart disease. Once you understand which food should be consumed more and which food should be restricted, you will be on the right track to keep your heart healthy.
Key Tips for Healthy Heart Diet
Since, being overweight or obese may increase your risk of developing cardiac disease, you need to make certain changes in your diet along with performing regular exercise. Here are a few key tips that will contribute in maintaining a healthy heart.
Include More Fruits and Vegetables in Your Diet
Fresh fruits and vegetables are healthy sources of minerals and vitamins. They contain good amount of essential dietary fiber and less amount of calories. Veggies and fruits are rich in healthy substances that are found in plants and which are helpful in preventing cardiovascular disease. Consumption of more veggies and fruits may make you feel full and thus decrease your intake of high calorific foods such as cheese, snack foods and meat.
You can feature fruits and vegetables in your diet very easily. Keep washed and cut vegetables in refrigerator for your quick snacks. Prefer to keep the bowl of fruits in the kitchen, so that you can remember to have it anytime you feel hungry. Choose recipes that contain fruits or vegetable as the major content. This may include fresh vegetable or fruits salads, stir fry vegetables, etc.
Vegetables and fruits that you often eat should have low sodium content. Vegetables and fruits that should be avoided are vegetable cooked in creamy sauces, coconut, sugar added frozen fruits, canned fruits in thick syrup.
- Keep a Track of Your Portion Size
In addition to what you eat, how much you eat also matters a lot. Overloading your dish, eating till you feel stuffed and taking seconds to finish your meal may lead you to consume extra calories, cholesterol and fats. To avoid this situation, keeping the track of the servings you eat is essential. For controlling serving portions, you need to have proper meals sizes. Each of your meal portion should include nutrient-rich and low calorific foods such as vegetables and fruits, while high-sodium and high calorific foods such as refined, fast,and processed food should be avoided. This food may increase your body fats and thus may tend to cardiovascular disease.
Serving portion can be defined as the particular amount of food preferred for intake. It can be defined by general measurements such pieces, ounces or cups. For instance, one serving of meat, chicken or fish is 2 to 3 ounces depending upon their thickness. You may have to learn how to divide your meal portions for avoiding excessive intake.
Prefer to Include Whole Grains in Your Meal
Whole grains are rich sources of various nutrients and fiber that contribute a lot in regulating the heart health as well as blood pressure. You can include the whole grains in your regular diet instead of the refined grain products or be little adventurous and include whole grain barley, couscous or quinoa. Another way can be adding ground flaxseed of whole grain in your diet. These are tiny brown seeds that are rich in omega-3 fatty acids and fiber, which help to lower your overall blood cholesterol content. You can grate these seeds in food processor or coffee grinder and add a teaspoon on them into hot cereal, applesauce or yogurt.
Grain products you can add in your diet: Whole grain bread and flour, high fiber cereal, barley, brown rice, buckwheat, ground flaxssed and oatmeal.
Grain products you should avoid: Frozen waffles, granola bars, muffins, white bread, pies, cakes, biscuits, corn bread, quick breads, dough-nuts, egg noodles, etc.
Add Low-fat Protein
Fish and poultry, low-fat dairy products, lean meat, and egg white are considered as healthy sources of protein. But be sure to pick low fat products such as skinless chicken breast instead of fried chicken patties and skim milk instead of whole milk. You can also prefer fish as a substitute to high-fat meats. Some type of fish contains omega-3 fatty acids which help to reduce the triglycerides (fats in the blood). It is found that the cold water fish (herring, mackerel and salmon) contains great amount of omega-3 fatty acids. Other sources can be canola oil, walnuts, soybeans and flaxseed.
Peas, lentils and beans (legumes) are also rich in proteins and less in fats. They have no cholesterol which makes them a good alternative of meat. You can also prefer to substitute plant protein sources for animal protein sources; for instance, a bean or soy burger for a hamburger. This will help you restrict the intake of extra cholesterol and fat in your diet.
Beneficial protein sources: Cold water fish (salmon), low fat or skin milk, egg whites, cheese, legumes, tofu, soy products, soybean, lean ground meat, skinless poultry, etc.
High calorie protein sources: Spareribs, full fat dairy products, cold cuts, breaded meats, marbled and fatty meats, organ meats (liver), bacon, sausages and hot dogs, egg yolk, etc.
Restrict Unhealthy Cholesterol and Fats
Restricting your intake of trans and saturated fats is an essential step to cut down your blood cholesterol level and reduce your prospects of coronary artery disease. An increase in the level of blood cholesterol may lead to plaque deposition in the arteries, generally called atherosclerosis. This condition may elevate you risk of stroke or heart attack. Limiting the intake of solid fats is the best way to cut down the trans and saturated fats in your food.
Restrict the use of margarine and butter while coking and serving food. By choosing lean meats and trimming fat off the meat, you can cut down the intake of saturated fats.
Use low fat yogurt or salsa as a topping for baked potato instead of butter; sprinkle low sugar fruit on your toast rather than using margarine. Always choose monosaturated fats such as canola oil or olive oil. Polysaturated fats are heart healthy and are found in seeds and nuts.
Reduce Your Intake of Sodium
High level of sodium may contribute in elevating the risk of high blood pressure and cardiac disease. Reducing sodium intake helps a lot in controlling or preventing heart disease. Instead of preferring processed or canned foods, eat fresh and homemade food.
Low salt foods: Home prepared meals, reduced salt ketchup and soy sauce, spices and herbs.
High salt foods: Soy sauce, frozen dinners, table salt, processed or canned soups, tomato juice.
Prepare a Chart of Daily Menus
You know well which foods should be included in daily healthy diet and which ones should be restricted. Now it’s time follow and add those food items in your diet. While choosing food items for each snack and meal, emphasize on whole grains, fruits and vegetables. Limit salty and high fat and prefer lean protein sources. Keep a track of the portion sizes and include various items in your menu. For instance, if you had black bean burger one night, try grilled salmon the next evening. This makes certain that you will get all the essential nutrients required for staying healthy. Variety in snacks and meals can add more interest.
Occasional Treat Can Be Preferred
Occasional treats will probably won’t disturb your healthy diet. A handful of potato wafers or a candy bar is good for a change. Try and learn to balance things and avoid excess consumption of any food.
Incorporating the above tips on diet to prevent heart disease into your life can help you to have a heart healthy diet that is enjoyable for your taste buds too.
Are the symptoms of heart attack the same for men and women? Previously, it was considered that men and women had different symptoms of heart disease; however, this may not be the fact. Both men and women may undergo non typical or typical warning signs such as sweating, pain in the throat, arm, jaw, nausea, unusual pain and severe pain in the center of the chest. However, women may often describe these signs differently than men. Yet, the most common warning sign in men and women is still chest pain. Here we have shared a few facts about women and heart attack.
Cardiovascular disease or coronary artery disease (stroke and heart disease) ranks second in the list of life threatening diseases in women. Some of the heart diseases may errupt suddenly, while few may develop gradually. Women tend to protect themselves from heart disease before their menopause because of the conservative or preventive effect of estrogen (hormone). However, few cases may have a different scenario. For instance, a diabetic woman in her pre-menopausal period is at the same risk as men of the similar age, since diabetes eradicates the protective or preventive effect of estrogen.
Unique Conditions in Women Related to Stroke and Heart Disease
While majority signs and risk factors of heart disease are same for men and women, there are a few unique factors that develop the risk of cardiac disease in women. The factors that affect women’s health include:
- Oral contraceptives or birth control pills
- The role of estrogen
- Hormone therapy and menopause
Every year, thousands of people die from cardiac arrest because they do not receive the required medical assistance immediately. Learn to identify the symptoms of cardiac arrest, so you can immediately get the medical aid and save your life. It is significant to understand that the alarming signs may differ for each individual and they may not essentially be severe or sudden.
Although discomfort or pain in the chest is the most common sign of a cardiac failure in both women and men, some patients will not undergo pain in chest at all, while others will suffer only gentle discomfort or chest pain. Few may experience a single symptom, while others may suffer a combination of signs. The common symptoms of heart attack include:
- Shortness of breath
- Chest pain or discomfort (squeezing, uncomfortable chest pressure, heaviness or burning, pain or fullness)
- Light headedness
- Discomfort due to pain in other upper body areas (back, jaw, arms, shoulder, neck)
If you observe any of these indications even in their gentle form, you must:
- Call your local emergency number or 911 immediately or ask someone to call for you. Make sure that you keep a list of emergency phone numbers all the time near your phone.
- If your doctor has prescribed you nitroglycerine, take it in your regular dosage.
- Stop all your activities and lie down or sit in your most comfortable position.
- Rest comfortably till the ambulance with medical personnel arrives
- In case of severe chest pain, take 2 aspirins of 80 mg each. It is also called acetylsalicylic acid (ASA). Other pain medicines such as Advil or Tylenol do not work as the ASA does, and hence they cannot be used in emergency situations.
Steps to Prevent Heart Attack
It is a fact that heart attack is more prominent than breast cancer among women. It has three times more possibilities of developing in women. In the duration following menopause, the risk of heart disease significantly rises. But it can be prevented by taking certain steps or by making certain changes in the lifestyle.
- Be Active: Being active means doing physical workout regularly for protecting the heart. You can try various workout styles, including regular aerobic as well as swimming and walking. Take stairs instead of an elevator or perform aerobic activity (fast walking or cycling) with moderate intensity for around one to two hours. Cycling helps a lot in burning extra fats and thus helps to control cholesterol.
- Lose Weight if You are Overweight: Obesity can be called a disorder which is present in every five women among ten. Carrying extra pounds increases strain on the heart and a person tends to increase her chances of developing high cholesterol and high blood pressure, which also elevate the risk of heart attack. Try to avoid being overweight and maintain your weight.
- Regular Medical Checkup: If you are above 40 years, ask your doctor for health checkup in order to assess your risk of getting heart disease. Your regular medical checkup should include cholesterol level test and blood pressure checkup. If the level of cholesterol or blood pressure is high, this means you are at a higher risk of developing cardiac disease. Your health care practitioner will prescribe few medications and will recommend certain lifestyle changes to reduce the blood pressure as well as the level of cholesterol.
- Change your Body Shape: As your weight, your shape also matters a lot. Most women in the age group of 40 to 60 become apple shaped due to the deposition of excess fat around the waist portion. Women with apple shape body are at more risk compared to the women with pear shape body, where extra fat is concentrated on the hip portion. Having a waistline around 80 cm can reduce your risk.
- Drink Occasionally: Drinking a little amount of alcohol can be good for the cardiac system, but assure that you follow the limits wisely. Excessive consumption of alcohol may increase your risk. Heart healthy drinking (one to two units per day) is ok, but if you drink beyond this, you may increase your risk. Binge-drinking or excess alcohol may impair the muscles of the heart to cardiac failure or abnormal heart rhythms.
- Quit Smoking: If you are a smoker, then you are at higher risk of getting heart attack. For the past few decades, even women have started smoking, which has increased their risk of getting a cardiac arrest early. Actually, young women are more into smoking as compared to young men. Restricting cigarette smoking will reduce your prospects of developing cardiac arrest.
- Don’t Rely on Hormone Replacement Therapy: It was considered that HRT (hormonal replacement therapy) for treating menopausal symptoms can work as a preventive solution for heart disease. But recent studies state that this therapy is not protective, instead it has some side effects with certain drug treatments. You can prefer to take HRT if you require it for getting relief from the night sweats and hot flushes during menopausal duration, but don’t expect that this will protect your cardiac system.
- Maintain Your Diet: Eat healthy and balanced diet always. Avoid intake of excessive saturated fat and salt; recommended quantity for per day is less than 6g.
- Cope with Your Stress: Many studies have revealed that stress increases one’s prospect of heart disease. Learn to deal with stress and try to relax if you often remain under stress. Your doctor can suggest you certain simple techniques that are helpful to cope with stress and anxiety that affect you in your daily life.
These are the facts that connect women and heart attack. Your prospects of getting a cardiac disease can be reduced by following the above mentioned preventive tips wisely.