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What exercise really does to your heart – 1 February 2, 2009

Posted by paripl110707 in Anaerobic Metabolism, Heart Attack Survivors, Heart Muscle, Lack of Exercise, Muscle Power, New Blood Vessels, Physical Inactivity, Regular Exercise, Supply Muscle Fiber, Worthwhile Investment.
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Good morning everybody.  Many people have heart ailment specially those who are in the age of 40 and above.  Exercise is the best thing to do.


Investing in your heart through regular exercise is certain to give back everything you’ve put into it. 


You may neither really care about firm, sexy abs, nor would you care about increasing your muscle power. But there’s certainly one muscle you simply cannot ignore: your heart muscle.


Daily physical inactivity or lack of exercise was one of the nine risk factors responsible for 90% of first heart attacks among the 30,000 respondents spread across 52 countries in the Interheart study. Among heart attack survivors who regularly exercised, 90% were more likely to be alive seven years after their heart attack compared to those who remained inactive.  Exercise is,  a worthwhile investment, whether one has had, or has not yet had, a heart attack.


The protective effect of exercise was found by investigators to be due to the production of a substance called vascular endothelial growth factor (VEGF) that encourages new blood vessels to grow to supply muscle fibers. These muscle fibers are then able to switch from what is known as anaerobic metabolism (one that uses sugar for energy) to aerobic metabolism (one that needs oxygen to work through the breakdown of fats for energy).

Ref: Dr. Ma. Belem Carisma, Cardiologist and President of the Philippine Heart Association (PHA) visit http://www.philheart.org or e-mail secretariat@philheart.org.


Vital Facts about Vitamins – 6 November 26, 2008

Posted by paripl110707 in Birth Defects, Cooked Broccoli, Cooked Lima Beans, Cooked Spinach, Heart disease, Nerve Damage, Roasted Peanut.
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Necessary for all cells to function properly.  May help to protect against heart disease, nerve damage and some birth defects. 


How Much?

Where?                                      % U.S. RDA

Spinach, cooked, ½ c.                               33 %

Orange juice, ¾ c                                      20 %

Peanuts, roasted, ¼ c                                16 %

Lima beans, cooked, ½ c                           11 %

Broccoi, cooked, ½ c                                  10 %


Vital Facts about Vitamins – 5 November 25, 2008

Posted by paripl110707 in Broiled Loin, Broiled Salmon, Cheddar Cheese, Ground Beef, Heart disease, Nerve Damage.
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Vitamin B12  

Necessary for  all cells to function properly.  May protect against heart diesease and nerve damage.




How Much?

Where?                                        % U.S. RDA

Salmon, broiled, 3 oz                                      82 %

Ground beef, lean, broiled, 3 oz                     37 %

Pork loin, lean, broiled, 3 oz                           15 %

2% milk, 1 c                                                     15 %

Cheddar cheese, 1 oz                                        4 %

Finally! Good News About Fat October 29, 2008

Posted by paripl110707 in Canola Oil, Heart disease, Hydrogenated fats, Low fat diet, Lower Fat, Weight off.
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GREAT FAT NEWS:  Eating more fat-not less-helps you keep weight off, according to new research.  Dieters followed either a moderate-fat plan (35 percent of calories from fat) or a lower fat one (20 percent of calories from fat).  Only the moderate-fat dieters kept that weight off.  The low-fat dieters regained much of the weight by the study’s end.

Sure, low-fat diets will help you lose, but broiling and steaming gets boring, so dieters may return to their old eating habits, and weight rebounds.  Food with fats seems to better satisfy hunger. 

Eat healthy fat.  Our dieters ate mostly monounsaturated fats, the heart-healthy kind found in nuts, avocados and olive oil.  Limit saturated fat (think steak)  and have hardly any of the artery-harming trans fats found in processed foods.  Trans fat, also known as hydrogenated and partially hydrogenated fats, is a staple in many fast food menus.  Trans fat is very harmful to the arteries and are found to be involved with heart disease and cancer.  Studies have already proven that an increase of only 2 percent trans fat in a person elevates the risk of heart disease by 36 percent.

Keep portion trim.  For instance a handful of nuts is a great snack, a bowlfull is not.

Instead of raw veggies … try cooking them in 1 T canola oil.

Instead of toast with low-calorie jelly … try toast with 2 tsp peanut butter.

Instead of reduced-fat dressing … try 1 T olive oil with vinegar.

Instead of fat-free croutons … try 4 balck olives.