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| For Her Heart nonprofit/USA
originated January 2009
updated January 2010
| For Her Heart . . . is an online sanctuary for women to nurture their heart health through self care. Through guidance and understanding, we help women move away from the stressful thoughts invoked by heart disease awareness to the positive energy of cultivating heart health. Worldwide, the information presented within this website helps women replace misperceptions
about heart health and worry about heart attack with an appreciation for
and an ability to nurture their cardio-vascular health. |
How To Lower Your Risk of Heart Attack by 92 percent The dietary and lifestyle patterns of 24,444 postmenopausal women enrolled in a six year clinical trial were analyzed. At the time, none of the women had heart disease, diabetes or cancer. The women who combined a healthy diet: a high intake of vegetables, fruit, whole grains, fish, legumes and moderate drinking (5 grams or less per day) with no smoking, being physically active and avoiding too much weight gain( lifestyle factors) had a 92 percent lower risk of heart attack. Archives of Internal Medicine, October 22, 2007
Barley is associated with a 13mg/dL reduction in total cholesterol, a 10mg/dL reduction in LDL cholesterol and a 12mg/dL reduction in triglycerides | Oat bran has high concentrations of soluble fibers called beta glucans which help absorb and reduce the amount of cholesterol that transports to the arteries. Oat bran also helps stabilize blood sugar. High blood sugar causes LDL cholesterol to become oxidized (polluted) which contributes to arterial inflammation and plaque. In addition to being inexpensive per serving, oat bran is also salt free. For many women salt tends to increase blood volume. The increase in blood volume often results in an increase in blood pressure. This is because the heart has to work harder to push thicker blood. A serving of oat bran made with enriched soy milk is a heart nurturing start to the day. Barley is also a source of beta glucan. Much like oat bran, barley slows gastric emptying, digestion and absorption. The beta glucan concentration in oat and barley is associated with increased excretion of bile acids, neutral sterols, increased breakdown of cholesterol and the reduced absorption of cholesterol and fat. | Prunes are high in pectin: a soluble fiber 
soluble fiber absorbs cholesterol like a sponge, in-soluble fiber sweeps out cholesterol like a broom. | The high pectin (60%) content of prunes absorbs excess cholesterol like a sponge. Prunes are extremely high in antioxidants and are also low glycemic food. Antioxidants are the body’s cell protectors. The hormone estrogen possess natural antioxidant properties. Postmenopausal women tend to have diminished antioxidant status due to the reduction in estrogen production. For postmenopausal women prunes (pectin), helps lessen the production of cholesterol, and helps keep cholesterol from building up in the arteries. The antioxidant capacity of prunes helps neutralize cholesterol decay and inflammation in the arteries. Half a cup of prunes contains about 600 mg of blood pressure balancing potassium. A low salt, high potassium diet has a benifical affect on blood pressure. Oat bran muffins made with prunes and soy milk/soy flour is heart healthy afternoon snack. Adding sunflower seeds and wheat germ to the muffin will enhance vitamin E intake. Vitamin E is an inhibitor of LDL cholesterol oxidation and cell membrane lipid (fat) peroxidation. | 
Soybeans and soy foods are a potent source of the isoflavones genistein and diadzein | For post menopausal women the health-promoting effects of incorporating soy isoflavones daily (instead of dairy milk) includes cholesterol reduction, improved blood vessel health, enhanced antioxidant status, and preserved bone mineral density. Prior to menopause estrogen helped keep arteries soft, flexible and relaxed (dilated). For many postmenopausal women diminished estrogen results in stiff and tight arteries which contributes to high blood pressure. Dietary intake of soy isoflavones is associated with less vascular stiffening. Soybean protein preserves the elasticity of blood vessels. When arteries do not expand blood pressure increases. Soft flexible arteries also resist injury which reduces platelet activity.
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Isoflavones have antioxidant properties | More specifically, isoflavones help relax arteries by inhibiting the movement of calcium into vascular smooth muscle cells, by enhancing nitric oxide levels (an artery dilator) and decreasing plasma endothelin-1 levels (an artery constrictor). A daily glass of enriched soy milk with 70 mg of soy isoflavones and/or a handful of soy nuts each day helps nurture vascular health. Chick peas, red clover and tofu also contain artery relaxing isoflavones. |  Nuts have a positive effect on blood pressure, weight and inflammation 
Omega 3, plant based or fish no problem | Nuts are low in sodium and contain a variety of nutrients including mono and polyunsaturated fatty acids, minerals such as magnesium and potassium, fiber, antioxidants, and vitamins which generate a beneficial influence on blood pressure. The Multi-Ethnic Study of Atherosclerosis found nut and seed consumption was associated with lower levels of C-reactive protein, interleukin-6, and fibrinogen. These findings suggest that nuts may inhibit inflammation and slow the progression of atherosclerosis (fatty buildup in the arteries) which contributes to the development of high blood pressure and coronary artery disease. Data from the SUN Study found that subjects who consumed nuts two times per week had a 31% lower risk of weight gain than those who did not eat nuts. Reducing/inhibiting arterial inflammation and platelet activity reduces the risk of heart attack and stroke. Omega 3 essential fatty acids have potent anti-inflammatory activity. They inhibit the conversion of arachidonic acid to the inflammatory: prostaglandin E2, thromboxane A2 and leukotriene B4, as well as the inflammatory cytokines, tumor necrosis factor alpha (TNF-a) and interleukin 1 alpha. Milled flaxseed is a very pure plant based source of omega 3 fatty acids. Albacore tuna and other cold water fish are animal sources of omega 3 fatty acids. |
 | Red Wine a 32% risk reduction 4 ounces of red wine, four days a week benefits cardiovascular wellness . . . The benefit of red wine is supported by an analysis of 13 studies involving 209,418 participants. This analysis showed a 32% risk reduction of coronary artery disease with red wine intake. The polyphenolic compounds in red wine enhance cardiovascular health by helping prevent the oxidation (decay) of LDL cholesterol, helping to inhibit platelet buildup in the arteries, increasing HDL cholesterol and by enhancing production of nitric oxide: a molecule which nurtures and relaxes the arteries. Source: Red Wine and Your Heart. Paul E. Szmitko, BSc; Subodh Verma, MD, PhD Circulation. 2005;111:e10-e11. |
 Yes to Decaf The endothelium is a protective layer of cells lining blood vessels. In addition to platelet activity endothelial cells help control the blood vessels ability to tighten or relax. Poor endothelial function and arterial stiffness heighten cardiovascular risk. An index called flow mediated dilation is used to access endothelial performance. The higher the flow mediated dilation value, the better the endothelial protective function. The findings of a medical study noted after drinking regular coffee (80-100 mg of caffeine), flow-mediated dilation decreased: not good. Drinking decaffeinated coffee (2 mg of caffeine) was not associated with any change in endothelial performance. Another medical study noted that caffeine significantly increase systolic blood pressure and pulse pressure in hypertensive patients. Diastolic blood pressure did not change. Pulse wave velocity increased indicating an increase in aortic stiffness. Sources: Chris Papamichael, MD, Alexandra University Hospital, Athens. Clinical Science 2005 Charalambos Vlachopoulos, MD. American Journal Hypertension, Jan 2003 |
 Extra Dark Chocolate with 85% to 90% cocoa has Cardioprotective Antioxidant benefits Cocoa lessens the susceptibility of LDL cholesterol to oxidation. This protective mechanism of cocoa consumption is due to an increase in HDL cholesterol concentrations. HDL cholesterol helps remove and inhibit oxidation (decay) of LDL cholesterol. C-reactive protein reflects the presence and intensity of inflammation in the body. Inflammation of the arteries is a risk factor for cardiovascular disease. Studies indicate consuming moderate amounts of dark chocolate can significantly reduce levels of C-reactive protein. For a healthy cookie recipe that uses 85% cocoa click here. Lindt & Sprungli now offers a 90% cocoa bar, very enjoyable and good for recipes. Source: Cocoa Antioxidants and Cardiovascular Health.
Keen CL Am J Clin Nutr. 2005 Jan; 81:2985-303S |
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Cholesterol and fat absorbing Pineapple Breakfast Cookie Recipe click here Refreshing Thoughts about Baby Boomer Women and Weight Click Here Worry Less about Blood Pressure Click Here Tranquil Recipes To Ease Blood Pressure Click Here
| CardioE2 . . . For Her Heart, Inc is a nonprofit organization # 900000216 registered and based in Florida, USA. “Ownership and Rights. CardioE2. . . For Her Heart Inc., shall own all and exclusive right, title, and interest in the work throughout the world, including copyrights, domain names, trademarks, and all other intellectual property rights in the work. The work shall be deemed to be a work-for-hire under the Copyright Act of 1976, Title 17 U.S.Code, and CardioE2 Inc, Ann Williams, shall be deemed to be the author.”
Information is provided for educational purposes to help individuals form an understanding of biological processes as they effect health. This information is not intended for medical diagnosis or treatment. Dun and Bradstreet # 831566349 |
email Ann: ForHerHeart@msn.com
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