Fruits and vegetables are great for your health—and even better for your waist.  Some fresh foods are more powerful than others.

Some foods have more than their great taste but also healthy vitamins, minerals, and disease-fighting nutrients. Pack your meals adding this range of wholesome choices to your diet.

1.) Alfalfa sprouts – you can add them to your salad, fruits, lean meats, even for you vegetarians to your veggie or bean burger.  You be creative and try alfalfa sprouts to many of your lunch and dinner meals.

2.) Apples are the richest fruit source of pectin, a soluble fiber that has been shown to lower blood pressure, reduce cholesterol, decrease the risk of colon and breast cancers, and maybe even lessen the severity of diabetes.  Try throwing a few slices on your sandwich or toss with your salads adding toasted pecans/walnuts or whatever nuts you love, and have a light vinaigrette for a delicious salad (one of my favorite is raspberry flavored). With so many varieties available, you’ll never get bored finding new ways to have apples to your daily diet.

3.) Avocados Just one half of a medium-size avocado contains more than 4 grams of fiber and 15% of your recommended daily folate intake. Cholesterol-free and rich in monounsaturated fats and potassium, avocados are also a powerhouse for heart health.
Avocados can be the base for a creamy homemade sandwich spread, or add a few chunks to your favorite salsa for a simple and delicious way to dress up grilled chicken or fish. Beets are loaded with antioxidants and have been found to protect against cancer, heart disease, and inflammation. Naturally sweet and full of fiber and vitamin C, beets make a delicious and nutrient-packed addition to any meal.

4.) Beets give a try as finely grated raw beets in your salads or roast them along with sweet potatoes and parsnips for a colorful and flavorful side-dish—just remember if you boil them it will decrease their nutritional value. And don’t forget about the leafy green tops, which are rich in iron and folate, and can be prepared much like their cousins, Swiss chard and spinach

5.) Cranberries great for protecting against urinary tract infections, but did you also know they may improve blood cholesterol and aid in recovery from strokes?  Cranberry juice has also been shown to make cancer drugs more potent.
Remember, the available frozen year-round, enjoy these tart and tangy berries fresh during their peak season which is from October through December.

6.) Papayas-Trying to get more vitamin C in your diet? One cup of papaya cubes supplies more than 100% of your daily requirement, as well as a hefty dose of potassium and folate. It is also a good source of vitamins A and E, two powerful antioxidants that protect against heart disease and colon cancer.
Savor the rich, and enjoy a buttery flesh of this tropical fruit in smoothies and salads, or simply scoop it out of the shell with a spoon.

7.) Quinoa-Is a packed with a variety of nutrients, including iron and copper, this has been known as the ancient seed “the mother of all grains.” Quinoa contains all the essential amino acids, making it a complete protein (perfect for vegans and vegetarians). It is also a great source of magnesium, which relaxes blood vessels and has been found to reduce the frequency of migraines. Researchers have found that consuming dietary fiber, specifically from whole-grain products such as quinoa, reduces the risk of high blood pressure and heart attack.

Keep your engine of the body=THE HEART in top shape by substituting quinoa for rice or pasta in your next meal. It makes a great base for seafood dishes and mixes well with beans.

8.) Raspberries-The tart, sweet, and incredibly juicy fruit.  Have one half cup of these berries provides a whopping 4 grams of fiber and more than 25% of the daily recommended intake for both vitamin C and manganese. Raspberries also contain a powerful arsenal of antioxidants, including members of the anthocyanin family, which give raspberries their ruby-red hue and antimicrobial properties.
I enjoy them in my salad or raw in my hand, after washing them but try a few berries with your morning cereal if you want.

9.) Spinach-Powerful antioxidants in spinach have been found to combat a variety of cancers, including ovarian, breast, and colon cancers. And it’s good for the noggin: Research indicates that spinach reduces the decline in brain function associated with aging and protects the heart from cardiovascular disease. Although it contains relatively high amounts of iron and calcium, oxalate compounds bind to these minerals and diminish their absorption. This vegetable has a mild flavor, so I spice it up with garlic, or you can try olive oil, and onions.

“You can lower your risk of getting many common kinds of cancer by making healthy choices. Screening tests can find some cancers early, when treatment works best.  Healthy choices in your life can help prevent cancer.”

Centers for Disease Control and Prevention CDC

How do people lower the chances of getting cancer? There’s plenty of advice. But at times, advice from one study goes against the advice from another.

Cancer prevention information continues to develop. However, it’s well accepted that lifestyle choices affect the chances of getting cancer.

Consider these lifestyle tips to help prevent cancer.

1. Don’t use tobacco

Smoking has been linked to many types of cancer, including cancer of the lung, mouth, throat, voice box, pancreas, bladder, cervix and kidney. Even being around secondhand smoke might increase the risk of lung cancer.

But it’s not only smoking that’s harmful. Chewing tobacco has been linked to cancer of the mouth, throat and pancreas.

Staying away from tobacco — or deciding to stop using it — is an important way to help prevent cancer. For help quitting tobacco, ask a health care provider about stop-smoking products and other ways of quitting.

2. Eat a healthy diet

Although eating healthy foods can’t ensure cancer prevention, it might reduce the risk. Consider the following:

• Eat plenty of fruits and vegetables. Base your diet on fruits, vegetables and other foods from plant sources — such as whole grains and beans. Eat lighter and leaner by choosing fewer high-calorie foods. Limit refined sugars and fat from animal sources.
• Drink alcohol only in moderation, if at all. Alcohol increases the risk of various types of cancer, including cancer of the breast, colon, lung, kidney and liver. Drinking more increases the risk.
• Limit processed meats. Eating processed meat often can slightly increase the risk of certain types of cancer. This news comes from a report from the International Agency for Research on Cancer, the cancer agency of the World Health Organization.

People who eat a Mediterranean diet that includes extra-virgin olive oil and mixed nuts might have a reduced risk of breast cancer. The Mediterranean diet focuses mostly on plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts. People who follow the Mediterranean diet choose healthy fats, such as olive oil, over butter. They eat fish instead of red meat.

3. Maintain a healthy weight and be physically active

Being at a healthy weight might lower the risk of some types of cancer. These include cancer of the breast, prostate, lung, colon and kidney.

Physical activity counts too. Besides helping control weight, physical activity on its own might lower the risk of breast cancer and colon cancer.

Doing any amount of physical activity benefits health. But for the most benefit, strive for at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of hard aerobic activity.

You can combine moderate and hard activity. As a general goal, include at least 30 minutes of physical activity in your daily routine. More is better.

4. Protect yourself from the sun

Skin cancer is one of the most common kinds of cancer and one of the most preventable. Try these tips:

• Avoid midday sun. Stay out of the sun between 10 a.m. and 4 p.m. when the sun’s rays are strongest.
• Stay in the shade. When outdoors, stay in the shade as much as possible. Sunglasses and a broad-brimmed hat help too.
• Cover your skin. Wear clothing that covers as much skin as possible. Wear a head cover and sunglasses. Wear bright or dark colors. They reflect more of the sun’s harmful rays than do pastels or bleached cotton.
• Don’t skimp on sunscreen. Use a broad-spectrum sunscreen with an SPF of at least 30, even on cloudy days. Apply a lot of sunscreen. Apply again every two hours, or more often after swimming or sweating.
• Don’t use tanning beds or sunlamps. These can do as much harm as sunlight.

5. Get vaccinated

Protecting against certain viral infections can help protect against cancer. Talk to a health care provider about getting vaccinated against:

• Hepatitis B. Hepatitis B can increase the risk of developing liver cancer. Adults at high risk of getting hepatitis B are people who have sex with more than one partner, people who have one sexual partner who has sex with others, and people with sexually transmitted infections.

  Others at high risk are people who inject illegal drugs, men who have sex with men, and health care or public safety workers who might have contact with infected blood or body fluids.

• Human papillomavirus (HPV). HPV is a sexually transmitted virus that can lead to cervical cancer and other genital cancers as well as squamous cell cancers of the head and neck. The HPV vaccine is recommended for girls and boys ages 11 and 12. The U.S. Food and Drug Administration recently approved the use of the vaccine Gardasil 9 for males and females ages 9 to 45.

6. Avoid risky behaviors

Another effective cancer prevention tactic is to avoid risky behaviors that can lead to infections that, in turn, might increase the risk of cancer. For example:

• Practice safe sex. Limit the number of sexual partners and use a condom. The greater the number of sexual partners in a lifetime, the greater the chances of getting a sexually transmitted infection, such as HIV or HPV.

  People who have HIV or AIDS have a higher risk of cancer of the anus, liver and lung. HPV is most often associated with cervical cancer, but it might also increase the risk of cancer of the anus, penis, throat, vulva and vagina.

• Don’t share needles. Injecting drugs with shared needles can lead to HIV, as well as hepatitis B and hepatitis C — which can increase the risk of liver cancer. If you’re concerned about drug misuse or addiction, seek professional help.

7. Get regular medical care

Doing regular self-exams and having screenings for cancers — such as cancer of the skin, colon, cervix and breast — can raise the chances of finding cancer early. That’s when treatment is most likely to succeed. Ask a health care provider about the best cancer screening schedule for you.

“Men develop heart disease 10 years earlier (on average) than women.¹  Men also show some of the more common signs of heart attack and stroke compared to women — which could make them easier to spot. However, heart disease is still the leading cause of death among men in the U.S. The general risk factors for heart disease, like high cholesterol, high blood pressure and obesity are true for both men and women. But there are many other factors that put adult men of all ages at a higher risk for developing heart disease ”

United Health Care (https://www.uhc.com/health-and-wellness/health-topics/mens-health/heart-disease)

The term Heart Disease refers to several types of heart conditions, including coronary artery disease and heart attack.

Heart disease is the the leading causes of death for men in the United States!

How does heart disease affect men?

• Heart disease is the leading cause of death for men in the United States, killing 357,761 men in 2019—that’s about 1 in every 4 male deaths.
• Heart disease is the leading cause of death for men of most racial and ethnic groups in the United States (making up most of the U.S., including African Americans, American Indians or Alaska Natives, Hispanics, and whites. For Asian American or Pacific Islander men, heart disease is second only to cancer.
• About 1 in 13 (7.7%) white men and 1 in 14 (7.1%) black men have coronary heart disease. About 1 in 17 (5.9%) Hispanic men have coronary heart disease.
• Half of the men who die suddenly of coronary heart disease had no previous symptoms. Even if you have no symptoms, you may still be at risk for heart disease.
• Through Heart.org they state “Cardiovascular disease (CVD), listed as the underlying cause of death, accounted for. 868,662 deaths in the US in 2017″.

Sometimes heart disease may be “silent” and not diagnosed until a man experiences signs or symptoms of a heart attack, heart failure, or an arrhythmia.⁵ When these events happen, symptoms may include

• Heart attack: Chest pain or discomfort, upper back or neck pain, indigestion, heartburn, nausea or vomiting, extreme fatigue, upper body discomfort, dizziness, and shortness of breath.⁵
• Arrhythmia: Fluttering feelings in the chest (palpitations).⁵
• Heart failure: Shortness of breath, fatigue, or swelling of the feet, ankles, legs, abdomen, or neck veins.⁵

Even if you have no symptoms, you may still be at risk for heart disease.

Cardiac/Pulmonary distress subjective s/s (pt only feels these symptoms) are chest pain/discomfort, headache, palpitations, dizziness.  Pulmonary would be short of breath or difficulty breathing which could be seen by you also if its moderate to severe.

What are the risks for heart disease?

In 2013–2016 47% of men had hypertension, a major risk factor for heart disease and stroke.

Several other medical conditions and lifestyle choices can also put people at a higher risk for heart disease, including

• Diabetes
• Overweight and obesity
• Unhealthy diet
• Physical inactivity
• Excessive alcohol use

How can I reduce my risk of heart disease?

To reduce your chances of getting heart disease, it’s important to do the following:

• Know your blood pressure. Having uncontrolled blood pressure can result in heart disease. High blood pressure has no symptoms so it’s important to have your blood pressure checked regularly.
• Talk to your health care provider about whether you should be tested for diabetes. Having diabetes raises your risk of heart disease.
• Quit smoking. If you don’t smoke, don’t start. If you do smoke, learn ways for you to know how to quit!
• Discuss checking your cholesterol and triglyceride levels with your health care provider.
• Make healthy food. Having overweight or obesity raises your risk of heart disease.
• Limit alcohol intake to one drink a day.
• Lower your stress level and find healthy ways to cope with stress.

“The human heart pumps blood to every part of your body. The heart is our engine to the body.

Your heart is made up of four chambers, two on the right and two on the left. These are like the rooms of your house.

The top two chambers are called the left and right atrium and the bottom two are called the left and right ventricles.

They are divided by a thin wall called the septum.

There are four heart valves, which act like doors between the chambers of the heart. They open and close as your heart pumps.

The valves only open one way. This stops blood flowing in the wrong direction between the chambers of your heart.

Your conduction system sends the electrical signals which trigger the heart to pump blood around the body, and to and from the lungs.

Blood which has used all its oxygen is returned to the right side of the heart, via large veins called the inferior and superior vena cava. From there it is pumped to the lungs, via the pulmonary artery.

Once the blood has received oxygen from the lungs, it travels through the pulmonary veins into the left side of the heart. From here it is pumped back out around the body, via the aorta.”

Heart Foundation (https://www.heartfoundation.org.nz/your-heart/how-the-heart-works)

The heart is like the engine to a car but for us it’s the “pump” for the human body; without the engine the car won’t run and without the pump we won’t live. The normal size of the heart is about the size of your fist, maybe a little bigger. It pumps blood continuously through your entire circulatory system.

The heart consists of four chambers, 2 on the top & 2 on the bottom. The two on the top are called at atriums the two on the bottom are called ventricles larger than the top ones.

The right side only pumps high carbon dioxide levels of blood, after all the oxygen was used by the tissues and returns to the heart in the right upper chamber and leaves to the lung from the right lower chamber. From the lungs it than goes to the left side of the heart now, which is a very short distance as opposed to where the left side pumps the blood.

The L side of the heart pumps blood down to the feet, up to the brain and all tissues in between with high oxygen levels of blood. This is why the L side of the heart does more work than the R side since the blood leaving the L side has a longer distance in distributing oxygen. The heart pumps the blood with high oxygen blood levels to reach all your tissues and cells, going to the feet, brain, and to all other tissues in between returning home again to the right side of the heart (first into the Rt upper chamber) to get sent to the lungs again for more oxygen. This is why the muscle on the L side of the heart is larger than the right, it works harder.

Every time your heart beats (the sound we call lub dub) the organ is sending out a cardiac output of blood either to the lungs for more oxygen that comes from the right side of the heart or to the body tissues through the aorta to give oxygenated blood to your tissues and cells coming from the left side of the heart. This is the mechanics of how the heart works in our body normally.

Let’s see what can occur if the heart doesn’t function properly.

If your heart is not pumping out a sufficient amount in your cardiac output to either the lungs (from rt. Side) or to the tissues (from the lt. side) than it tries to work harder where it does ok at first but over time weakens. As this weak heart struggles to pump blood the muscle fibers of the heart stretch. Over time, this stretching leaves the heart with larger, weaker chambers. The heart enlarges (called cardiomegaly). If this continues to go on this would effect the R or L sided of the heart causing back up fluid going into heart failure.

When this happens, blood that should be pumped out of the heart backs up in the lungs (L sided failure) or in the tissues (R sided failure). The side the failure is on doesn’t allow proper filling of the chambers on that side and back up happens going backwards with fluid build up to the circulatory system, in which hepatomegaly or liver enlargement and systemic edema are the main symptoms. In many instances, both sides of the heart are involved if this goes on since it will effect the other side.

Remember the Left side of the heart is receiving oxygenated blood flow from the lungs but if the chanbers on the left side are enlarged stretched out muscle the blood flow goes backward to the lungs.  So L side sided failure blood flow goes backwards to the lungs.

The R side of the heart gets blood that is coming back to the heart where the oxygen was used up from the oxygenated cells that were sent from the L side first but now returning with more carbon dioxide blood to the right side of the heart and if the right side of the heart is enlarged, stretched out muscle the blood that is returning to the R side will first back up in the veins which can expand to hold extra blood but at some point dump the extra fluids in your tissues (This is edema in feet due to gravity=swelling in the feet and ankles and up the legs as it gets worse).

On the L or R side of the heart the ending line problem that occurs is this is all due to overloading of the blood that goes backwards and not filling up properly in the upper and lower chambers of the heart to make a good cardiac output of blood and in time the fluid backs up (bad pumping=backup of blood=fluid overload in the lungs (pulmonary congestion) to fluid staying in the skin (first the lower extremities due to gravity=feet which we call edema working its way up the legs.).

This condition in time with no treatment will go into congestive heart failure (CHF) to the other side of the heart if not controlled; where both sides end up overloading and now both R and L sided failure occur. Know CHF can range from mild to severe. Nearly 5 million Americans are currently living with congestive heart failure (CHF).  Approximately 550,000 new cases are diagnosed in the U.S. each year. There is 670,000 cases are diagnosed with this every year and is the leading cause of hospitalization in people over 65 y/o.

Causes of CHF are: heart attack, CAD (coronary artery disease), cardiomyopathy, conditions that overwork the heart like high blood pressure, diabetes and obesity (These diseases can be completely preventable or at least well controlled).

There is many of us in this world with knowing how our activity/exercise, eating, and habits could be better for health but do little action if any on our own to change it, which is a large part for certain diseases being so high in America (diabetes, stroke, cardiac diseases=high blood pressure, atherosclerosis, arteriosclerosis to CHF and more).

If people were more healthier and more active regarding these diseases alone it would decrease in population creating a positive impact on how our health system with insurance presently (a disaster) with our economy for many could get better. A healthy heart can pump to all parts of the body in a few seconds which is good cardiac output from the organ but when it gets hard for the heart to keep up with its regular routine it first compensates to eventually it decompensates causing ischemia (lack of oxygen to the heart tissue). It’s like any tissue in the body, lack of oxygen=lack of nutrients to the body tissue=STARVATION and with lack of oxygen will come PAIN eventually to death if not treated. Take the heart, if it isn’t getting enough oxygen it can go into angina. That is reversible since it is heart pain due to not enough oxygen to the heart tissue=no damage but if left untreated what will occur is a heart attack=myocardial infarction (MI) and is permanent damage because scarring to the heart tissue takes place. Let’s understand what the heart can develop over time with an unhealthy heart due to bad health habits. If you are eating too much for too long foods high in sodium your vessels will narrow in size. By allowing this you increase the pressure in the vessels that increases your blood pressure called hypertension.

If you are also inactive you are at risk of obesity which puts stress on the heart and in time causing high B/P. Constantly be in a high B/P and this could cause the vessel to rupture (at the heart=possible heart attack, at the brain=possible stroke, also called CVA with both on high occurrences in our population of the US.). With bad habits (especially poor diet, inactive, and smoking) you can cause over time atherosclerosis=a blockage in the artery with the resolution surgery (from a cardiac catheterization up your groin or having difficulty in the arm to the heart where an angiogram to an angioplasty with possibly a stent is performed or if the blockage to blockages is so bad a CABG=coronary artery bypass=a 6hr plus operation where diversion of a vein from your leg (donor graft site) around the blockage is done. Smoking can lead to this but it also can cause your vessels to become brittle=arteriosclerosis.

Healthy Habits would impact a positive result for all people who have had this diagnosis before but most important be a great PREVENTATIVE measure for people not diagnosed with cardiac disease.

There are 4 things you have no control over heredity, age, sex, and race but healthy habits are sure to benefit you by keeping the odds down of you inheriting, help your age factor, and race a lot can be associated with eating cultural habits.

If you make the decision to live a life that’s healthy for your heart through proper eating, doing healthy habits and doing some exercise or activity with balancing rest in your busy schedule and would like direction or want to expand your diet/exercise/healthy habits then you came to the right blog to start in the right direction. You make all the choices in your life at 21 y/o or older. Wouldn’t you want less heart disease or obesity or diabetes for yourself and for others throughout the nation including the future generations?

If you like what you see spread the good cheer. Let’s build a stronger foundation regarding HEALTH in America. So start eating a good heart healthy diet usually with still treating yourself at times throughout the year including daily or tri-weekly or bi-weekly exercise and balancing it with rest . At least try to do stretching exercises daily. Also try to keep stress to a minimum which work out helps you decrease.

Recommended is to check with your doctor about your diet and exercise changes especially if you have a disease or illness that the MD can direct you best in changes with knowing about your health history.

“It’s February – American Heart Month – a time when the nation spotlights heart disease, the No. 1 killer of Americans.

President Lyndon B. Johnson, among the millions of people in the country who’d had heart attacks, issued the first proclamation in 1964. Since then, U.S. presidents have annually declared February American Heart Month.

Throughout the month, the American Heart Association’s “Heart to Heart: Why Losing One Woman Is Too Many” campaign will raise awareness about how 1 in 3 women are diagnosed with heart disease annually.

The first Friday of American Heart Month, Feb. 5, is also National Wear Red Day as part of the AHA’s Go Red for Women initiative. Coast to coast, landmarks, news anchors and neighborhoods go red to raise awareness and support for the fight against heart disease. For more information on the event and other activities during the month, visit goredforwomen.org.

This year, the federally designated event is even more important due to the impact of the coronavirus on the public’s heart health, including potential harmful effects on the heart and vascular system, according to recent research.”

American Heart Association (https://www.heart.org/en/around-the-aha/february-is-american-heart-month)

          
Heart disease is the leading cause of death for men and women in the United States. Every year, 1 in 4 deaths are caused by heart disease. The good news? Heart disease can often be prevented when people make healthy choices and manage their health conditions.

Communities, health professionals, and families can work together to create opportunities for people to make healthier choices.  February is American Heart Month, a time when all people—especially women—are encouraged to focus on their cardiovascular health. This Heart Month, the Division for Heart Disease and Stroke Prevention (DHDSP) is encouraging women to listen to their hearts and speak up for their health.

Make a difference in your community: Spread the word about strategies for preventing heart disease and encourage people to live heart healthy lives.

How can American Heart Month make a difference?  We can use this month to raise awareness about heart disease and how people can prevent it — both at home and in the community.

Here are just a few ideas:

• Encourage families to make small changes, like using spices to season their food instead of salt.  • Motivate teachers and administrators to make physical activity a part of the school. This can help students start good habits early.

• Ask doctors and nurses to be leaders in their communities by speaking out about ways to prevent heart disease.  How can you help spread the word?  We’ve made it easier for you to make a difference. This toolkit is full of ideas to help you take action today. For example:  Add information about living a heart healthy lifestyle to your newsletter. • Tweet about American Heart Month. • Host a community event where families can be active while learning about local health resources.

Take action: Be the cure! Join the American Heart Association’s national movement in support of healthier communities and healthier lives.

“Folate (vitamin B-9) is important in red blood cell formation and for healthy cell growth and function. The nutrient is crucial during early pregnancy to reduce the risk of birth defects of the brain and spine. Folate is found mainly in dark green leafy vegetables, beans, peas and nuts.

Folate is found mainly in dark green leafy vegetables, beans, peas and nuts. Fruits rich in folate include oranges, lemons, bananas, melons and strawberries. The synthetic form of folate is folic acid. It’s in an essential component of prenatal vitamins and is in many fortified foods such as cereals and pastas.

A diet lacking foods rich in folate or folic acid can lead to a folate deficiency. Folate deficiency can also occur in people who have conditions, such as celiac disease, that prevent the small intestine from absorbing nutrients from foods (malabsorption syndromes).

The recommended daily amount of folate for adults is 400 micrograms (mcg). Adult women who are planning pregnancy or could become pregnant should be advised to get 400 to 1,000 mcg of folic acid a day.”