Alternative Therapies and Health News

People who include less amount of salt in their diet have reduced risk of developing diseases related to the heart. Reports state that can reduce death related to cardiovascular diseases by a fifth. So it is recommended to have only 6 grams of salt, which is almost equivalent to one teaspoon.

High levels of salt increases the blood pressure thereby increasing the risk of heart attack and stroke.

The salt intake recommended by the Food Standards Agency depending on the age groups are: for 1-3 yrs, 2grams a day; for 4-6 yrs 3 grams a day, 7-10 yrs 5 grams a day; 11 and above 6 grams a day. The food manufacturers are also advised to limit the amount of salt in their products. To know the amount of salt content in a product, just multiply the amount of sodium by 2.5.

Cocoa present in chocolate has been linked with several cardiovascular benefits since centuries. Recent studies have proved that it is cocoa and not tea that aids in lowering a person’s blood pressure. This fall in blood pressure reduces the risk of stroke and heart attacks by 10-20 percent.

The presence of polyphenols in cocoa and tea helps in the prevention of cardiovascular diseases. Though both tea and cocoa contains polyphenols, cocoa contains a different type of polyphenols which are not present in tea. These polyphenols called procyanids are more active than the others.

Cocoa is also known to contain flavan-3-ols that is responsible for lowering blood pressure and improving functions of the cells lining the blood vessels.  A study showed that systolic blood pressure significantly lowered on eating dark chocolate for 15 days continuously. The anti-oxidant rich compound found in dark chocolates lowers the blood-pressure by helping the lining of the blood vessels to expand and contract better thereby controlling blood flow more effectively.

Recent studies show that, counter to what had been thought earlier, garlic does not reduce the bad cholesterol level. Stanford University researchers experimented on 200 adults with moderately high levels of LDL (bad) cholesterol, by giving them raw garlic and two different garlic supplements. Even after six months, there was no decrease shown in the level of cholesterol and other blood fats.

The study says, “Garlic supplements or dietary garlic in reasonable doses are unlikely to produce lipid benefits in people with moderately high LDL cholesterol levels.”

According to the National Heart, Lung and Blood Institute, the total cholesterol should be below 200 mg/dl. The LDL or bad cholesterol should be below 100; and the HDL or good cholesterol should be 60 and higher. Too much of LDL (Low Density Lipoprotein) can clog your arteries and increase the risk of heart attack. HDL (High Density Lipoprotein) protects your heart by carrying cholesterol away from your arteries.

Robert Borris, vice president of botanical science and regulatory affairs at the Council for Responsible Nutrition, a Washington, D.C., trade group, said other studies suggest garlic has complicated effects, and over time does help ward off high blood pressure in healthy people.

Cholesterol is not the only factor that can cause heart disease. The team has not tried to find out if garlic has other benefits for cardiovascular diseases. Garlic slows down the plaque formation in the coronary artery. According to Gardner, one of the researchers in the team, if garlic is consumed in very high doses, it could help lower blood cholesterol level.

Your heart is the most sensitive organ in your body. So you have to make all possible efforts to keep it safe and healthy. But, like most people, you may also be not exactly sure on how to keep your heart in great condition.

Here we give you some simple tips to lower your risk of heart disease.

Move your body

A moderate blast of aerobic exercise helps in reducing blood pressure, cholesterol and stress, which are the major risk factors of cardiovascular disease. You can try out the following exercises

• Take a brisk walk
• Try a nearby hiking trail
• Work out with an exercise DVD for at least 30 min, four days a week.

Enjoy a Mediterranean dinner

Make garlicky dishes made with seafood, lamb and poultry or pastas with black olives and feta cheese into your diet. These dishes can cut your risk of heart disease by 80%.

Quit smoking

If you are a smoker, it’s time to stop this habit. Smoking is one of the major risk factors for heart diseases and staying away from it helps your heart a lot.

Get to know your genetics
Genetics play a major role in heart diseases. So, check the medical history of your mother and father. Check whether they have high blood pressure or elevated cholesterol. The sooner you learn about their medical history, the earlier can identify your own genetic risk factors. This way you can take smart steps to ward off serious heart diseases.