Let`s get down to the basics of nutrition for health purposes, which unlike its fitness counterpart, contain enhance number of factors and is therefore vastly complicated.
Starting off with our main macro-nutrients:
Today`s blog, will solely focus on fats; highlighting Fat's purposes within the body such as body's energy reserves, and lining them with stored fat insulation. Therefore, protecting vital organs and fat also plays a key role in transporting vital vitamins around the body.
On a daily basic, the recommended consumption of fat should be between 20-35% of a person caloric intake. With this in mine, no more than 10% should come from Saturated Fats (coconut and palm kernel oil, butter, cream cheese, full fat dairy products). In addition, for every one gram of fat is the equivalent of 9 calories.
So why should one avoid and limit their intake of saturated and trans fats in contrast to polyunsaturated and monounsaturated fats? This in mainly because saturated and trans hydrogenated fats are known to contribute to high blood pressure (>140mmHg/>90mmHg) and raise cholesterol levels which both are independent contributors to coronary heart disease.
Moreover, polyunsaturated fats are essential fats and are required for normal body functions and you can only consume them from the food you eat as your body can not actually make them. Furthermore, Polyunsaturated fats build cell membranes as well as the covering layer of your nerve cells. In addition, polyunsaturated fats assists with helping the body with blood clotting, inflammation and muscle movement.
Likewise, monounsaturated fats assist with lowering normalizing cholesterol levels and reducing the risk heart disease.
In conclusion, sums up one of the three macro-nutrients that we daily consume, which is very influential in terms of our health. On that note, we wish wish you a happy and productive rest of your day. 💪
Cardiovascular disease is a category of diseases that comprise the heart or blood vessels. CVD comprises coronary artery diseases (CAD) such as angina and myocardial infarction (commonly known as a heart attack). Other cardiovascular diseases comprise stroke, heart failure, hypertensive heart disease, rheumatic heart disease, cardiomyopathy, heart arrhythmia, congenital heart disease, valvular heart disease, carditis, aortic aneurysms, peripheral artery disease, thromboembolic disease, and venous thrombosis.
The underlying mechanisms change depending on the disease. Coronary artery disease, stroke, and peripheral artery disease include atherosclerosis. This may be originated by high blood pressure, smoking, diabetes mellitus, lack of exercise, obesity, high blood cholesterol, poor diet, and excessive alcohol consumption, among others. High blood pressure is judged to account for approximately 13% of CVD deaths, while tobacco accounts for 9%, diabetes 6%, lack of exercise 6% and obesity 5%. Rheumatic heart disease may follow unrefined strep throat.
Cardiovascular diseases are the leading source of death globally. This is true in all regions of the world except Africa. Together CVD resulted in 17.9 million deaths (32.2%) in 2015, up from 12.4 million (25.9%) in 1990. Deaths, at a given age, from CVD, are more common and have been rising in much of the developing world, while rates have refused in most of the developed world since the 1970s. Coronary artery disease and stroke account for 80% of cardiovascular diseases deaths in males and 75% of CVD deaths in females. Most CVD affects older adults. The average age of death from coronary artery disease in the developed world is around eighty (80) while it is around sixty-eight (68) in the developing world. Diagnosis of the disease typically happens seven to ten years earlier in men as compared to women.
It is judged that up to 90% of CVD may be preventable.
Prevention of CVD includes improving risk factors through healthy eating, exercise, avoidance of tobacco smoke and limiting alcohol intake. Treating risk factors, such as high blood pressure, blood lipids and diabetes is also advantageous. Treating people who have strep throat with antibiotics can reduce the risk of rheumatic heart disease. The use of aspirin in people, who are otherwise healthy, is of unclear advantage.
Cardiovascular Fitness Program:
What is in it for me?
Cardiovascular (aerobic) exercise:
▪ Increases your energy and stamina
▪ Helps control blood pressure
▪ Improves your blood lipid profile (cholesterol)
▪ Helps you burn extra calories to maintain an ideal weight.
Aerobic power helps an athlete encourage a challenging exercise pace over time. When you get tired, your movements are no longer fluid and systematic. You are more probable to make mistakes or get injured. Even though you can expect advantages from engaging in cardiovascular exercise, not all exercises are suitable or safe for everyone. You should, therefore, consult with your doctor before starting any exercise program. The information provided in this handout should not exchange for medical counseling specific to you.
What type of exercise will most improve my cardiovascular fitness?
Activities like walking, jogging, running, cycling, swimming, aerobics, rowing, stair climbing, hiking, cross country skiing and many kinds of dancing are “pure” aerobic activities. Sports such as soccer, basketball, squash, and tennis may also enhance your cardiovascular fitness.
What’s the best type of cardiovascular exercise?
The best variety is an exercise you enjoy and will continue to do! Choose an activity that matches your personal preferences and health and fitness status. Think about previous injuries. Mix high-impact tasks like jogging or step aerobics with weight-supported tasks like rowing and cycling. The more muscles comprised of the activity, the greater your aerobic challenge. One of the most significant changes taking place during for a road race, the majority of your preparation should involve running, using the muscles and motions needed in competition. To ease the pounding on your feet, knees, and hips, it is a good idea to do some cycling or swimming. But running itself gives the best “sport-specific” conditioning for a running event.
How long should my workout be?
If you are just starting out, you may enhance your stamina with just 15 minutes of cardiovascular exercise. However, most studies indicate that cardiovascular training requires a minimum of 30 minutes, 3 times a week to guarantee increased aerobic capacity in about 8 to 12 weeks. Athletes utilizing high-intensity continuous training to raise their lactate threshold should exercise for 25 to 50 minutes depending upon their level of fitness. Interval training to improve aerobic power should include low or high-intensity intervals of at least 60 to 90 seconds duration, with one (1) to two (2) minutes recovery in between intervals.
You will be glad to know that Neil is vastly knowledgeable fitness professional and a Master of Science Cardiovascular Health and Rehabilitation Specialist, that can assist you to design the number and length of both training and rest intervals. Recognized as one of Irish Leading Fitness Programs by the Irish Fitness Industry 2019.
How many days each week should I exercise?
Aerobic training three (3) to five (5) days per week will improve your cardiovascular fitness. Performing a high impact activity more than five (5) days a week causes an increased risk of injury. If you’d like to exercise five (5) to six (6) times a week, pick two (2) or three (3) activities that use different muscles and movements. This will stop chronic joint and muscle stress. A variety of exercise choices retains exercise fun and gives you more options when circumstances or seasons change. Training just two (2) days a week will assist you to maintain the aerobic fitness you already have. High-intensity interval exercise should be done no more than once or twice a week. You should only do this after you’ve made a good base of cardiovascular fitness.
How hard should I push myself?
The intensity of your exercise session will rely on your level of fitness, age, and fitness goals. In general, you must challenge your body to execute at an intensity that is slightly higher than your normal exertion level. Your pulse or heart rate is a fine measure of intensity. There is a direct relationship between the oxygen requires of your body and how fast your heart beats. If you know your maximum heart rate (HRmax) from a stress test, you can accurately check a training pace that reflects your training goals using percentages of HRmax. Otherwise, you can use different formulas to estimate your HRmax and workout intensity. See the “Training Heart Rate Worksheet”. For a continuous paced workout retain your heart rate at the desired level. For interval training, ensure you’ve warmed up 15 to 20 minutes at a low-intensity aerobic pace. Then start your intervals. You should feel challenged, not tired out. Slow down or stop if you don’t feel fine.
Cardiovascular training pattern picture below
How do I know when it’s o.k. to add more time or distance?
As a rule of thumb: Do not raise your time or distance by more than 10 to 20% each week. For example, if you start exercising for 10 minutes each session, only add 1 to 2 minutes each week for the first couple of months. It’s smarter to go a little slow in the starting. Even if you feel you could progress more quickly, your muscles and joints take longer to adjust to the stress of exercise than your heart and lungs.
What about warm-up and cool down?
Warm-up makes your workout feel smoother, prevents injuries, and assists your body move efficiently from a low to high metabolic state. Perform the activity you’ll be doing for aerobic conditioning at a much lower level for about five (5) to ten (10) minutes or longer. Gradually raise the intensity of exercise until you’re in your target training range. You can also comprise some flexibility exercises as part of your warm-up. After you’ve warmed up a bit, stretch the muscles that you will use during the activity or which you realize are tight.
The relationship of cardiovascular disease with nutrition is assessed through several studies. It is well-accepted that nutrition has a great impact on cardiovascular health. Heart disease is one of the most common causes of deaths worldwide.
Food has a direct influence on risk factors leading to heart disease. There are no magical foods which prevent a person from cardiovascular disorders but a healthy diet and regular exercise make you a healthy person.
FOODS WHICH PROMOTE CARDIOVASCULAR HEALTH
There is a lot of evidence that vegetables, cereals, legumes, whole grains, and nuts decrease your risk of suffering from heart disease. Foods which protect an individual from hear diseases include:
Corn oil, soy oil, olive oil, canola oil and other oils which are low in saturated fats and rich in omega-3 and omega-6 fatty acids aids in lowering the LDL cholesterol levels.
Tuna, salmon or mackerel are rich in omega-3 fatty acids which helps in decreasing the triglyceride levels with high levels of HDL leading to improved elasticity of blood vessels. It improves the blood flow and prevents it from clotting.
VEGETABLES AND FRUITS:
These foods are rich in antioxidants and protect the heart against free radicals. They are essential source providing folates that help in lowering the blood levels of homo-cysteine which is associated with increased chances of heart disorders.
Foods such as whole grains, legumes, and cereals work best for diabetic patients as they maintain the blood sugar levels.
It is effective in reducing LDL cholesterol levels in heart patients.
According to some studies, it is concluded that tea is rich in antioxidants which prevent the deposition of fat within the arteries. Antioxidants serve as anti-clotting agents that result in dilatation of blood vessels leading to improved blood flow.
FOODS RICH IN VITAMIN E:
According to different studies, vitamin E serves as an antioxidant which protects the body against bad cholesterol. Foods such as avocados, leafy green vegetables, wholegrain products, and vegetable oils are a great source of Vitamin E with protective effects.
FOODS THAT INCREASE YOUR RISK OF HEART DISEASES
Consume a healthy diet and include physical exercise in your daily routine as it has a positive impact on your cardiovascular health.
For several years, Scientists have found that Exercise makes the heart muscle cells and prevent the destruction of myocardial ischemia.
But there are some of you might not know it was like that?
Research from Emory University School of Medicine have discovered evidence that exercise is important in itself.
For example, cells in the lining of the artery called Endothelium cell production and secretion of nitric oxide plays an important role in making the blood line. In addition to blood vessel growth, the blood flow to the organs improves. Moreover, a nitrite is durable and serves to protect the endothelium cell from being destroyed by cardiac ischemia.
As a result, when we get older, there is a loss of flexibility of the walls of the arteries.
This is mainly because a reduction of nitric oxide in the body, the risk of heart disease, ischemia, in addition to a lack of exercise. Nitric oxide is a powerful neurotransmitter that assists blood vessels to relax and also enhances circulation. Some evidence shows that arginine may help improve blood flow in the arteries of the heart. That may improve symptoms of clogged arteries, chest pain or angina, and coronary artery disease. The importance of consuming Arginine (essential amino acid) foods, is that it is used to synthesize nitric oxide, which positively affects respiratory, cardiovascular, renal and immunological function. For instance, Arginine improves lymphocyte function and may prove useful in treating inflammatory diseases.
You will be glad to know, we can help increase our nitric oxide levels by eating foods in which L- arginine can be found in such as spinach, beans, whole grains, soy, red meat, eggs.
We also found out that dark brown chocolate contains Polyphenols, another antioxidants (removes potentially damaging oxidizing agents in the body). As a result,This can help increase the level of nitric oxide in the body. To prevent heart disease from lack of blood, we need to exercise regularly and eating a nutritious diet.
If you really want to lower risk for cardiovascular disease and fight radical damage, you must follow a proper plan and you will be glad to know that Neil Fox Health and Fitness can help you in this regard at best. Neil is a master of science graduate in cardiovascular health and rehabilitation.
Recently, we posted a blog on nitric oxide, which was shown and illustrated to be beneficial for the heart and blood vessels. In this blog we will investigate if there are benefits in taking nitric oxide for athletic performance & we will investigate the association between
If you observe athletes and bodybuilders, their diets consists of food substances that contain nitric oxide with the self-perceived purpose of giving the athlete strength and for muscle growth.
What we know is that both the athlete and bodybuilders consume a healthy diet. Especially foods that contain L - arginine and L- Citrulline such as red red meat, poultry, eggs, seafood, green vegetables (i.e spinach), beans, soybean, cereals, are all full of both L - arginine and L- Citrulline. As a result, nitric oxide is an important part of creating a substance that makes the blood flow and increased oxygen to the muscles.
Moreover Nitric oxide also helps to eliminate acid, lactic acid, caused by the exercise away. As a result, by athletes and bodybuilder consuming a diet rich in nitrate, they help to improve their performance by reducing fatigue and to recover faster than normal.
On the other hand, while exercise reduce the degree of amino acid called arginine, the levels of nitric oxide decreased mainly due to the level of lactic acid caused by exercise. As a result, the athlete feels tired faster, so the diet supplemented with arginine will help put them back on the levels of Nitric oxide. This results in an expansion of arteries. As a result, the muscle lactic acid is eliminated normally make the exercise done better and recover faster.
Consumption of fruit offers numerous of health benefits. Individuals who consume more fruits and vegetables as part of an overall healthy diet are likely to have a diminish risk of some chronic diseases. Fruits provide nutrients vital for health and maintenance of your body.
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