Cardiovascular Preventive Care for Women 2011


 
 
 
 
                        Home
 
 
 
For Her Heart .org 
 
 
 
  

For Her Heart is an educational non profit 

to help women  nurture their heart health through self care.

    We help women move away from the stressful thoughts invoked by

    heart disease awareness to the positive energy of cultivating heart health.

    We help women replace misperceptions about heart health and 

    worry about heart attack with an appreciation for and

   an ability to nurture their cardio-vascular health.

 

     Women can lower the risk of heart attack by over 90 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, moderate drinking 

with no smoking, being physically active and avoiding excessive weight gain

       had a 92 percent lower risk of heart attack. 

  Archives of Internal Medicine, October 22, 2007

 

The information provided on this page shares two healthy cookie recipes (low glycemic)

and some brief overviews about how certain foods maintain

healthy cholesterol, blood pressure and blood sugar.

 
    
 
 

 

 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  a low glycemic food. Antioxidants are the body’s cell protectors. The hormone estrogen is a natural antioxidant.Women tend to have diminished antioxidant status after menopause 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 also contains about 600 mg of blood pressure friendly potassium. A low salt, high potassium diet has a benefical affect on blood pressure.

 

Oat bran muffins made with prunes and soy milk/soy flour provides a 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 better cholesterol metabolism, 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 effects the structure and function of the arteries. The arteries gradually become stiffer and more tight which tends to increase blood pressure.

 

Dietary intake of soy isoflavones is associated with less arterial stiffening. Soybean protein helps preserves the collagen and elasticity of blood vessels. When arteries do not expand blood pressure increases. Soft flexible arteries also resist injury which reduces platelet activity.

 

Isoflavones also 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 to nurture arterial 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

plan or fish source

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 progression of high blood pressure and coronary artery disease.

 

 

 

 

 

 

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 and interleukin 1 alpha.

 

Milled flaxseed is a very pure plant based source of omega 3 fatty acids. One tablespoon milled flaxseed provides 1300 mg omega 3.

Albacore tuna and other cold water fish are animal sources

of omega 3 fatty acids.

 

 

 

 

Intense Dark Cocoa Orange Cookie

. . . .  a low glycemic-cookie that does not contribute to weight gain, this cookie is also heart healthy

two cups self rising flour

.75 cup dark cocoa powder

.25 cup sugar

1 tablespoon cinnamon

.50 cup extra virgin olive oil

.25 orange juice

one whole orange

 

Bake at 350 degrees, 12 - 14 minutes,  about 32 cookies, yes, this is also a vegan cookie recipe

 

This cookie is low glycemic and does not cause a rapid rise in blood sugar. When too much sugar/glucose circulates in the body the excess sugar is converted to stored body fat (weight gain). Additionally, high sugar levels cause LDL cholesterol to oxidize (become polluted) which contributes to arterial inflammation and arterial build up.

 

Olive oil is rich in omega 9 monounsaturated fats. Omega 9 fats generate a feeling of fullness (satiety). 

Omega 9 fats also nourish the skin and blood vessels. Avocados and sesame oil also provide omega 9.

Cocoa powder is derived from the cacao bean and provides antioxidants, flavanols and procyanidin B2 which contributes to soft, flexible and strong arteries.

 

To begin this healthy cookie recipe blend dry ingredients with a spoon. Take the zest of one orange and add to the dry ingredients. Mix wet ingredients. Next dice the rest of the orange (pulp and all) into tiny pieces, mix orange pieces with the wet ingredients.  Combine dry and wet ingredients . . . stir with a spoon. An electric blender will diminish the cake/truffle like texture.

 

Roll a full teaspoon of cookie dough in the palm of hand, place on aluminum foil or parchment paper about one inch apart, flatten slightly, sprinkle top with hint of sugar. Turbinado . . . sugar in the raw is nice.  The cookie retains its shape and becomes puffy. The final cookie is dense and cake like. This is a low sugar, intense flavor adult type cookie, nice for a mid morning or mid afternoon pick me up.

 

 

 

 

Passionate Dark Sienna . . . a healthy cookie

one and a half cups flour

one and a half cups whole oats (place in a blender, will make one cup of oat powder)

.33 cup molasses

.75 cup soft butter

.25 sugar . . . turbinado sugar is nice.

one egg

1 teaspoon cinnamon powder

1 teaspoon ginger powder (organic ginger powder is better)

.25 salt

 

Bake at 350 degrees, 12-15 minutes, about three dozen cookies

 

Oat absorbs excess cholesterol, toxins and excess estrogen. Oat also enhances insulin sensitivity, oat helps insulin transport sugar/glucose to cells and helps sugars be absorbed by the cells. When sugar is not absorbed by cells it becomes stored body fat (weight gain). In this recipe the oat is powdered and it is not noticed in the cookie. Ginger suppresses systemic and arterial inflammation.  Molasses is an alkaline friendly, nutrient dense food and is excellent for maintaining bone health.

 

To begin this healthy cookie recipe blend the dry ingredient, blend the wet ingredient . . . combine wet and dry ingredient. Take a full teaspoon of dough, roll into a ball in palm of hand. If the dough will not form a ball add two more tablespoons of molasses. Place on aluminum foil or parchment paper about one and a half inch apart, flatten slightly, sprinkle top of cookie with water (for a cracked finished effect) then sprinkle top with a hint of sugar.  The finished cookie is round and flattened when baked. The molasses makes the cookie a passionate dark sienna color and keeps the cookie soft.  This low glycemic, cholesterol absorbing heart healthy cookie is thoughtful to share among adults . . . very nice with pinot noir wine.


Recipes copyright CardioE2. . .  For Her Heart 2011

   

 

 

 

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 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 

 

 

             With a compassionate global footprint, For Her Heart is dedicated to

          the prevention of cardiovascular diseases.

  • To learn about healthy arteries and foods that comfort blood pressure click here

  • To learn how easing blood sugar prevents weight gain & keeps LDL cholesterol calm click here

  • To learn how vitamin C nurtures arteries and moves cholesterol click here

  • To learn how yoga and meditation comforts blood pressure click here

 

 

 

 

 


 

 


 

 

 

 

twitter.com/ForHerHeart

 

For Her Heart nonprofit/USA
originated January 2009
updated January 2011

 

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