7 Recommended Steps to Follow Towards a Healthy Heart

"Heart disease" is an umbrella term for a number of heart conditions. One of these conditions is coronary artery disease, excessive plaque buildup in the arteries that deliver oxygenated blood to your heart tissues. When these arteries get too narrow or clogged up, your heart doesn't get the fuel it needs to do its job. This condition may lead to angina, a feeling of tightness in the chest, and eventually result in heart attack.

Important risk factors for heart disease that you can do something about are:

Try new moves
Physical activity, and the more the better. The new measure says at least 30 minutes a day or 5 times a week of moderate-intensity exercise is necessary for ideal health.

High Blood Pressure - Breathe deeper
You can lower your blood pressure by taking 10 breaths per minute (instead of the usual 16 to 19) for 15 minutes a day over two months, studies show. Researcher says, shallow breathing (more beats per minute) may delay your body's excretion of salt, a high-blood-pressure trigger.

BMI Index
A healthy body mass index (BMI), an estimate of body fat determined by a formula using weight and height.

High blood cholesterol
Total cholesterol of less than 200 milligrams/deciliter.

Diabetes
Fasting blood glucose less than 100 milligrams/deciliter, a fasting measure of blood sugar level.

Smoking
Smoking can lead to coronary heart disease and abdominal aortic aneurysms (widening and weakening of the body’s main artery), and may double the risk of stroke. Smoking also raises the risk of peripheral vascular disease, which is the narrowing of blood vessels that carry blood to the arms and legs, as well as to the stomach and kidneys.

Foods to Fuel Your Body
Eating the right combination of fresh produce, whole grains, lean protein, and low-fat dairy will give your body the energy it needs, protect you from chronic diseases, and may even whittle down your waist.

Related Articles
- Food for a Healthy Heart

Food for a Healthy Heart

Eating the right combination of fresh produce, whole grains, lean protein, and low-fat dairy will give your body the energy it needs, protect you from chronic diseases, and may even whittle down your waist.

All it takes is to ensure that every bite you take delivers a powerful dose of phytonutrients to prevent heart diseases. It’s an important ingredient to prevent cell damage and felicitate cell repair. Here’s a list of heart-healthy foods, which should be included in our diet on a regular basis.

Oatmeal
Most commonly had in porridge form, a bowl of oatmeal is armed with nutrients Omega-3 fatty acids, magnesium, potassium, folate, niacin, calcium, soluble fibre. If porridge is not your scene, you can still get your share of nutrients in cookie made of oatmeal-n-raisin.

Flaxseeds (ground)
Rich in Omega-3 fatty acids; fibre, phytoestrogens, flaxseed come in two forms - brown and yellow. Nutty in flavour, ground flaxseed can be sprinkled on your salad, morning cereal, muffins or had plain.

Olive oil
Reduces your risk of heart disease by lowering your LDL cholesterol levels. Choose olive oil for cooking, or make a nice dip for whole grain bread by pouring a bit of olive oil in a small bowl and add a bit of balsamic vinegar and a sprinkle of oregano.

Nuts
Almonds and other nuts contain healthy oils, vitamin E and other substances that will help keep cholesterol levels in check. Almonds are also a good source of protein and fiber. Almonds make a great snack on their own, or sprinkle slivered almonds on green beans or asparagus with lemon juice as a deliciously healthy side dish.

Red wine
Believe it or not, but a glass of red wine is no reason to whine when it comes to keeping you and your heart upbeat. Catechins and reservatrol (flavonoids) in it improves the cholesterol.

Dark indulgences
Dark chocolate and tea are usually considered as indulgences that can be avoided. But the medical world surprisingly threw up these names as foods that keep the heart healthy as it's high on reservatrol and flavonoids (cocoa phenols). So next time someone chides you about your 'sinful' habits, show them this list for a happy heart!

T-factor
Don't write off canned goodies, some like tuna and tofu bring a novelty to your dining, but also provide nutrients like Omega-3 fatty acids, folate, niacin. Grilled, stir-fried or mixed with salad, tuna and tofu make sure you don't go low on Omega-3 fatty acids, folate, niacin, calcium, magnesium and potassium.

Green leafy vegetables contain folate, which helps to keep homocysteine levels down, and vitamin E. Green leafy vegetables have also been associated with better retention of memory as age. Try using fresh spinach leaves or other greens for your favorite salad instead of iceberg lettuce.

Sweet potato
Believe it or not, but sweet potato gets a thumbs-up by health experts for it richness in beta-carotene, vitamins A, C, E and fibre. It can be eaten as it is, or in boiled form.

Oranges
This citrusy fruit needs not introduction. It's on every health conscious person's list. A pack of orange juice is a rich source of Vitamin C, folic acid and B6.

Tomatoes
If nothing, you can never fail with tomatoes. It is a must in Indian kitchens, and rich in beta and alpha-carotene, vitamin C, potassium, folate, fibre.

Soy protein
May prevent heart attacks and it makes an excellent protein substitute for red meat, which will reduce your saturated fat intake. Add tofu to your favorite stir fry or pour soy milk on your morning cereal.

Papaya
Yet another fruit that's popular with health conscious people is papaya. A plate of papaya bites is enough to give you your beta-carotene, Vitamins C and E, folate, calcium, magnesium, and potassium.

Foods to Sharpen Your Memory

Vegetables, fruits and whole grains are all components of a healthful diet, and they have the added benefit of helping to prevent memory loss. However, there are several very specific foods that are especially helpful in this area.

Eat berries
Strawberries and blueberries are rich in a group of naturally occurring antioxidants called flavonoids, which scientists suggest may help to delay cognitive aging by protecting brain cells from chemical stress which can build up as we age. Population studies like this can provide useful clues about the effects of lifestyle and diet on cognition, but we must be sensible when interpreting the results. The study suggests a link between eating berries and slower cognitive decline, but there could be many factors at play. Previous evidence has shown that eating fruit as part of a healthy diet in midlife could help to reduce our risk of dementia.

Sardines. Full of polyunsaturated fats, sardines have been shown to improve memory quickly. One study found that people with the highest levels of omega-3 fats in their diets were much less likely to be diagnosed with dementia than others. Sardines are packed with omega-3 oils, which reduce inflammation of the cells that bring about memory decline. Other fatty fish such as salmon, halibut, herring and trout can have the same effect. Try to eat at least three servings of fish per week.

Spinach. Full of folic acid, which has been shown to protect against Alzheimer’s disease, spinach also contains many antioxidants and other compounds that serve to protect brain cells from damage. Studies have shown that eating folic-rich foods is linked with quicker information processing and memory recall. Eating as little as half a cup of cooked spinach per day gives you two-thirds of the suggested daily folic acid goal.

Drink green tea. Green tea contains polyphenols, powerful antioxidants that protect against free radicals that can damage brain cells. Among many other benefits, regular consumption of green tea may enhance memory and mental alertness and slow brain aging.

Coffee. Some of us need that caffeine jolt in the morning to jump-start the day, and it turns out that coffee also has long-term benefits for memory, especially for women. One study discovered that women ages 65 and older who drank three cups of coffee per day had 33 percent less decline in memory over a four-year period than women who drank one cup of coffee or less per day. Coffee also increases activity in parts of the brain responsible for memory, which leads to excellent short-term benefits.

Eat broccoli and rocket
Scientists are also investigating whether the body's antioxidant systems can be harnessed to help fight Alzheimer's disease. Researchers want to know how to fight cell damage caused by free radicals. They hope to harness the body's natural antioxidant defence mechanisms to halt the progression of Alzheimer's, using drugs designed to kick-start these mechanisms. One drug is based on a chemical called sulforaphane, which is found in vegetables such as broccoli and rocket. It is currently in clinical trials as an anti-cancer agent, but if the work in Dundee produces positive results, it's hoped the research could eventually lead to clinical trials for Alzheimer's - the most common cause of dementia.

Top 8 ways to boost your brain

Your brain needs exercise just like a muscle. If you use it often and in the right ways, you will become a more skilled thinker and increase your ability to focus. But if you never use your brain, or abuse it with harmful chemicals, your ability to think and learn will deteriorate.

A strong memory depends on the health and vitality of your brain. Whether you’re a student studying for final exams, a working professional interested in doing all you can to stay mentally sharp, or a senior looking to preserve and enhance your grey matter as you age, there are lots of things you can do to improve your memory and mental performance.

The exciting thing is that you don’t have to be a millionaire to increase your brain capacity. All you need to do is invest a little time to regularly train your brain.

Here are 7 simple ways you can increase your brain power and improve your intelligence!

Get A Move On: Forget the rocking chair. A sedentary lifestyle doesn't do anything to keep your mind agile. When you experience something ‘new’ you actually ‘stimulate’ your brain! Don’t get stuck in a rut doing the same old things – the only way to change the structure of your brain is to do something new. This creates new neural pathways, increasing your intelligence. You could take a new route to work, try a new recipe for dinner, or even a new form of exercise – mix it up!

Early to Bed, Early to Rise: Sleep is critical to learning and memory in an even more fundamental way. Research shows that sleep is necessary for memory consolidation, with the key memory-enhancing activity occurring during the deepest stages of sleep.

Don’t skimp on exercise: It’s been proven that regular exercise helps to increase brain function and enhances neurogenesis. This means that every time you exercise you are creating new brain cells! Get off the couch and get moving! Your brain will thank you for it :)

Eat Healthier brain-boosting foods: Our diets have a HUGE impact on brain function. Our brains consume over 20% of all nutrients & oxygen that we consume – so remember to feed your brain with the good stuff! (i.e. fresh fruit and veg & plenty of OMEGA 3 oils found in oily fish).

Make time for friends and fun: Humans are highly social animals. We’re not meant to survive, let alone thrive, in isolation. Relationships stimulate our brains—in fact, interacting with others may be the best kind of brain exercise.

There are many ways to start taking advantage of the brain and memory-boosting benefits of socializing. Volunteer, join a club, make it a point to see friends more often, or reach out over the phone. And if a human isn’t handy, don’t overlook the value of a pet—especially the highly-social dog.

Looking for ways to bring more laughter in your life: You’ve heard that laughter is the best medicine, and that holds true for the brain as well as the body. Unlike emotional responses, which are limited to specific areas of the brain, laughter engages multiple regions across the whole brain.

Give your brain a workout: Doing crossword puzzles is an old stand-by that may keep you sharp by forcing you to mine your memory. Also, some people swear by memorizing and reciting anything from their favorite books to inspirational quotes. You could also learn song lyrics by heart and warble in the shower. Another strategy is to play board games such as Scrabble and Trivial Pursuit. Bonus: You'll be interacting with other people so you'll be getting the added benefit of social contact. That in itself can keep your mind agile.

Foods That Help and Hurt

While no magic food will prevent every patient’s, a few dietary improvements can make a world of difference and may alleviate even the most daunting symptoms. One of the most important things is to improve your overall health and well-being to find out which foods can offer relief — and which should be banned from your table.

People who suffer from arthritis are familiar with the pains, cracks and pops define the condition. But small changes in your diet can yield big rewards in managing the disease.

1. Fatty fish (salmon, herring sardines) or any other food with omega-3 fatty acids, such as walnuts, soy beans, flax seeds, canola oil and pumpkin seeds. Fatty fish also contain vitamin D, which helps prevent swelling and soreness.

2. Extra-virgin olive oil - Olive oil contains oleocanthal, which blocks enzymes involved in inflammation. About 3 tablespoons of extra-virgin olive oil acts like one-tenth of a dose of ibuprofen,

3. Sweet peppers, citrus fruits and other vitamin C-rich foods - Vitamin C protects collagen, a major component of cartilage. Inadequate amounts may increase your risk for some kinds of arthritis.

4. Brazil nuts - Contain huge amounts of selenium – 272 micrograms in just three or four nuts, compared to 63 micrograms in 3 ounces of tuna.

5. Onions and leeks - Contain quercetin, an antioxidant that may inhibit inflammatory chemicals, much like aspirin and ibuprofen do.

6. Tart cherries - The magic ingredient is anthocyanins, the pigments that give cherries – and grapes, black raspberries and eggplant – their vibrancy. They’re also powerful antioxidants that cut inflammation.

7. Green tea - Studies show that certain antioxidant compounds in the brew lessen the incidence and severity of arthritis.

Foods to Avoid

1. Shellfish, red meat - Purine, a compound that’s abundant in shellfish, meats, high-fat dairy foods and beer, converts to uric acid. These foods are no-nos for people at risk for or suffering from gout: clams, oysters, mussels, anchovies, herring, mackerel, liver, brain, kidney and sweetbreads.

2. Sunflower, safflower, corn and soybean oils - They're high in omega-6 fatty acids, which increase inflammation. Watch out: These oils are prevalent in U.S.-made baked goods and snacks.

3. Sugar - Some studies suggest that sugar may increase inflammation. Although it offers a quick energy boost, the high doesn’t last, which can be a drag for arthritis sufferers who already suffer from fatigue. Sugar is also high in calories, which leads to weight gain and added pressure on your joints.

Weight Loss & Dieting Tips

Our body weight is determined by the amount of energy that we take in as food and the amount of energy we expend in the activities of our day. Energy is measured in calories. If your weight remains constant, you are probably taking in the same amount of calories that you burn each day. If you're slowly gaining weight over time, it is likely that your caloric intake is greater than the number of calories you burn through your daily activities.

All too often, we make weight loss much more difficult than it needs to be with extreme diets that leave us cranky and starving, unhealthy lifestyle choices that undermine our dieting efforts, and emotional eating habits that stop us before we get started. But there’s a better way! You can lose weight without feeling miserable. By making smart choices every day, you can develop new eating habits and preferences that will leave you feeling satisfied—as well as winning the battle of the bulge.

Yet no matter what approach most people use to diet, their weight loss is temporary. The weight they lose almost always returns in the long run.

Think lifestyle change, not short-term diet. Permanent weight loss is not something that a “quick-fix” diet can achieve. Instead, think about weight loss as a permanent lifestyle change—a commitment to your health for life. Various popular diets can help to jumpstart your weight loss, but permanent changes in your lifestyle and food choices are what will work in the long run.

Slow and steady wins the race. Aim to lose 1 to 2 pounds a week to ensure healthy weight loss. Losing weight too fast can take a toll on your mind and body, making you feel sluggish, drained, and sick. When you drop a lot of weight quickly, you’re actually losing mostly water and muscle, rather than fat.

Set goals to keep you motivated. Short-term goals, like wanting to fit into a bikini for the summer, usually don’t work as well as goals like wanting to feel more confident or become healthier for your children’s sakes. When frustration and temptation strike, concentrate on the many benefits you will reap from being healthier and leaner.

Use tools that help you track your progress. Keep a food journal and weigh yourself regularly, keeping track of each pound you lose and inch of your waist lost. By keeping track of your weight loss efforts, you’ll see the results in black and white, which will help you stay motivated.

Keep in mind it may take some experimenting to find the right diet for your individual body. It’s important that you feel satisfied so that you can stick with it on a long-term basis. If one diet plan doesn’t work, then try another one. There are many ways to lose weight. The key is to find what works for you.

TIPS FOR PLANNING A HEALTHY DIET

A healthy diet leads to feeling better about yourself and being more energized in your daily life. Eating the right foods, the right way, is a magic formula that can reduce the risks of diseases such as heart disease, cancer, and diabetes. It also will help increase energy, improve memory, and stabilize moods.

Healthy eating begins with learning how to “eat smart”—it’s not just what you eat, but when our life-style changes, our eating habits also get changed and we seldom look for safe and healthy food habits; this change of food habits is indeed very dangerous to our overall body metabolism. So we have to curtail certain unsafe methods of eating and drinking.

Making some restrictions in our eating habits does not mean that we have to stay away from our favorite foods or dishes; the only thing we have to take care is that we must be conscious and cautious always. We have to make sure that we are not crossing the limits; this precaution will certainly do the trick for you.

1. Set yourself up for success - Instead of stopping a particular food all of a sudden, you can start the process slowly by reducing the consumption, in stages. This will make you mentally satiated and at the same time, will help you to stop it fully at a later stage.

2. Control your eating and eat just to satisfy the needs of the body; if you are not hungry don’t fill your stomach unnecessarily.

3. Eat a variety of nutrient-rich foods. You need more than 40 different nutrients for good health, and no single food supplies them all. Your daily food selection should include bread and other whole-grain products; fruits; vegetables; dairy products; and meat, poultry, fish and other protein foods. How much you should eat depends on your calorie needs.

4. Enjoy plenty of whole grains, fruits and vegetables. Surveys show most Americans don't eat enough of these foods. Do you eat 6-11 servings from the bread, rice, cereal and pasta group, 3 of which should be whole grains? Do you eat 2-4 servings of fruit and 3-5 servings of vegetables? If you don't enjoy some of these at first, give them another chance.

5. The importance of getting vitamins from food and avoid pills - The antioxidants and other nutrients in fruits and vegetables help protect against certain types of cancer and other diseases. And while advertisements abound for supplements promising to deliver the nutritional benefits of fruits and vegetables in pill or powder form, research suggests that it’s just not the same.

6. Eat moderate portions. If you keep portion sizes reasonable, it's easier to eat the foods you want and stay healthy. Did you know the recommended serving of cooked meat is 3 ounces, similar in size to a deck of playing cards? A medium piece of fruit is 1 serving and a cup of pasta equals 2 servings. A pint of ice cream contains 4 servings. Refer to the Food Guide Pyramid for information on recommended serving sizes.

7. Limit sugar and salt - If you succeed in planning your diet around fiber-rich fruits, vegetables, whole grains, lean protein, and good fats, you may find yourself naturally cutting back on foods that can get in the way of your healthy diet—sugar and salt.

8. Remember, foods are not good or bad. Select foods based on your total eating patterns, not whether any individual food is "good" or "bad." Don't feel guilty if you love foods such as apple pie, potato chips, candy bars or ice cream. Eat them in moderation, and choose other foods to provide the balance and variety that are vital to good health.

9. Maintain a healthy weight. The weight that's right for you depends on many factors including your sex, height, age and heredity. Excess body fat increases your chances for high blood pressure, heart disease, stroke, diabetes, some types of cancer and other illnesses. But being too thin can increase your risk for osteoporosis, menstrual irregularities and other health problems. If you're constantly losing and regaining weight, a registered dietitian can help you develop sensible eating habits for successful weight management. Regular exercise is also important to maintaining a healthy weight.

Eating strategies - Breakfast, Lunch and Dinner

Eating a healthy, balanced diet is an important part of maintaining good health, and can help you feel your best. Adopting healthier eating habits does not have to be difficult, and it can put you quickly on your way to improved health. With a little bit of effort, you can make changes in your eating patterns that can make a substantial difference in your health. The key is being willing to change habits and adopt new ones.

Get a Head Start with Breakfast
Breakfast is one of the most important meals, yet it is probably the most skipped meal of the day. The word "breakfast" describes exactly what it does: breaks a fast. After a good night's rest, your body has gone eight to twelve hours without food or energy. It needs to replenish its blood sugar stores. Blood sugar, or glucose, which comes from the breakdown of food in the body, is your body's main source of energy.

These breakfast choices are sound nutrition choices because they are not only low in fat and cholesterol but also provide fiber, vitamins, and minerals. Some foods that you should choose less often are sausage, bacon, butter, whole milk and cream (including commercial nondairy creamer). These foods are high in saturated fat and cholesterol.

1—Choose fruit more often. Just a few great choices in the fruit family are: cantaloupe, grapefruit, strawberries, oranges, bananas, pears, and apples.
2—Choose whole-grain cereals and products more often. Examples are whole wheat or bran breads, bagels, and cereal.
3—Try making pancakes and waffles with whole wheat flour instead of white flour and one whole egg and one egg white rafter than two whole eggs. For a low-fat topping with fiber, try applesauce, apple butter and cinnamon, or fruit and low-fat plain yogurt.
4—Fruit juice and skim milk are familiar breakfast drinks. For an extra boost in the morning, why not try a fruit smoothie made from juice, fruit and nonfat plain yogurt blended together. Other nonfat choices are seltzer water, coffee, and tea.

Lunch
At lunch, try to eat these foods less often: processed luncheon meats, fried meat, chicken, or fish; creamy salads, french fries and chips, richer creamy desserts, high-fat baked goods, and high-fat cheeses.

1— Try a fiber-rich bean, split pea, vegetable, or minestrone soup. Use commercially canned and frozen soups and cream soups less often—they can be high in sodium and fat. If you make your own soup, use broth or skim milk to keep the fat content low.
2— Have a bean salad or mixed greens with plenty of vegetables. For fiber include some vegetables like—carrots, broccoli, cauliflower, and kidney or garbanzo beans. For a low-fat dressing, try lemon juice or a reduced-calorie dressing. If you use regular dressing, use only a very small amount.
3— Try sandwiches made with water-packed tuna, sliced chicken, turkey, lean meat, or low-fat cheese, and use whole-grain bread or pita bread. To decrease fat, use reduced-calorie mayonnaise, or just a small amount of regular mayonnaise, or use mustard. Mustard contains no fat.
4— For dessert, have fresh fruit, low-fat yogurt, or a frozen fruit bar.
5— Fruit juice and skim milk are good beverage choices. Club soda with a twist of lemon or lime, hot or iced tea with lemon, or coffee without cream are refreshing drinks.

Dinner
For many, the end of the workday, represents a time to relax, and dinner can be a light meal and an opportunity to decrease fat and cholesterol.

1— Eat a variety of vegetables. To increase variety, try some that might be new to you, such as those from the cabbage family (broccoli, Brussels sprouts, cauliflower, and cabbage), dark-green leafy vegetables (spinach and kale), and yellow-orange vegetables (winter squash and sweet potatoes).
For old favorites, like peas and green beans, skip the butter and sprinkle with lemon juice or herbs. Or, how about a baked potato, with the skin, and topped with low-fat yogurt and chives, tomato salsa, or a small amount of low-fat cheese?
2— Try whole wheat pasta and casseroles made with brown rice, bulgur, and other grains. If you are careful with preparation, these dishes can be excellent sources of fiber and low in fat. For example, when milk and eggs are ingredients in a recipe, try using 1 percent or skim milk, reduce the number of egg yolks and replace with egg whites.
3— Substitute whole-grain breads and rolls for white bread.
4— Choose main dishes that call for fish, chicken, turkey or lean meat. Don't forget to remove the skin and visible fat from poultry and trim the fat from meat.

Choosing the right place for eating Out

Eating out has become a very popular concept amongst all generations. Majority of us enjoy taking a break from the usual routine of home cooked dinner and eating out. Sometimes it is to relax and enjoy with family and friends while sometimes it is for official and work purposes like a business lunch ,a team outing etc. On special occasions like Birthdays ,we like to give a treat to our loved ones and share our joy with them .

Choosing the right resturant can be fun, but it can sometimes be detrimental to healthy eating resolutions as well. Between large portion sizes, creamy sauces and the sometimes high calorie content of restaurant meals, eating out can knock even the most determined dieter off the wagon. You don't have to skip the restaurant; smart dining out is all about making the right choices.

Seafood restaurants usually offer broiled, baked, or poached fish, and you can often request butter and sauces on the side. Many steak houses offer small steaks and have salad bars.

Try ethnic cuisines. Italian and Asian restaurants often feature low-fat dishes. though you must be selective and alert to portion size. Try a small serving of pasta or fish in a tomato sauce at an Italian restaurant. Many Chinese, Japanese, and Thai dishes include plenty of steamed vegetables and a high proportion of vegetables to meat.

Steamed rice, steamed noodle dishes, and vegetarian dishes are good choices too. Ask that the chef cook your food without soy sauce or salt to decrease sodium. Some Latin American restaurants feature a variety of fish and chicken dishes that are low in fat. Make sure you get what you want here are just a few things you can do to make sure you're in control when you eat out.

Choose a meal that contains plenty of brightly colored vegetables. They are rich in fiber, which can make you feel fuller more quickly. Vegetables are also packed with many of the essential vitamins and minerals the human body needs every day, as well.

Skip the Creamy Dressing, Salads are always a healthy option, but opt for vinegar- and oil-based dressing in place of creamy choices like Ranch or Thousand Island. One ladle of creamy dressing can add up to 300 extra calories to your meal, defeating the purpose of choosing a healthy salad over some other options on the menu.

Ask how dishes are cooked. Don't hesitate to request that one food be substituted for another. Order a green salad or baked potato in place of french fries or order fruit, fruit ice, or sherbet instead of ice cream. Request sauces and salad dressings on the side and use only a small amount.

Ask that butter not be sent to the table with your rolls. If you're not very hungry, order two low-fat appetizers rather than an entire meal, split a menu item with a friend, get a doggie-bag to take half of your meal home, or order a half-size portion. When you have finished eating, have the waiter clear the dishes away so that you can avoid postmeal nibbling.

Healthy oils: Which oil should you use?

Almost everyone that comes of age, rarely understand why certain ailments affect them through later stages in their life. No matter how healthy you might seem, or how moderate you are with eating the right stuff, There comes a day when it just drops on you suddenly & you're running to & from to the doctor, checking your sugar levels, Cholesterol levels, which could lead to things like heart disease & other heart related issues.

Cooking oils & certain oils used in products such as potato chips, crackers & specific types of candy for example all have chemically altered oil, which is very bad for the human heart. Below i intend to explain to the best of my knowledge the difference between the oils used in food products, which oils to avoid and the differences between virgin olive oil & extra virgin olive oil.

If you're not sure how to choose healthy oils for cooking, it's important that you understand the essential differences between saturated, monounsaturated, and polyunsaturated fatty acids. Once you understand the basic characteristics of these fatty acids, you'll know which commonly available oils are good for your health, and which ones you should avoid whenever possible.

Here's a look at the basic differences between the three types of fatty acids that are found in all commonly available oils:

Saturated fatty acids pack together tightly, making oils that contain a large percentage of them extremely stable when exposed to heat and light. Oils that have a high percentage of saturated fatty acids are your best choice for cooking.

Monounsaturated fatty acids do not pack together as tightly as saturated fatty acids do. They are relatively stable when exposed to heat, so oils that contain a high percentage of monounsaturated fatty acids are a fair choice for cooking.

Polyunsaturated fatty acids do not pack together very well. They are unstable when extracted out of whole foods, so oils that have a high percentage of polyunsaturated fatty acids tend to produce significant amounts of free radicals when exposed to heat. These oils should never be used for cooking.

Additionally, when we look at fat beyond just the cooking oils in everyday food, it leads to a lot of confusion. Generally speaking, we all need fat for several reasons. Fat gives us essential fatty acids - omega-3 and omega-6. It helps in absorption on fat- soluble vitamins-A, D, E and K. Fat adds the satiety value to foods we eat, and it supplies our body with crucial energy.

Which oil should you consume? Definitely not the refined version that the TV ads make us believe is cholesterol free or good for the heart. Refined oils are scrapped of all the necessary healthy nutrients, i.e., the vitamins and polyphenols that work in the body as antioxidants. So buy the filtered oils. Although they may look dark and can have a different smell, it is the aroma of the natural seeds from which the oil is extracted.

Following is a quick reference guide to help you select the best cooking oil to set a healthier table for your family.

Corn Oil: Corn oil’s mild flavor makes it a great all-purpose oil for general cooking and baking.3 It is also one of the most heart-healthy cooking oils you can use, the most stable of oils for frying and it produces very little odor when cooking. Corn oil, such as Mazola® Corn Oil, contains more cholesterol-blocking plant sterols than any other cooking oil.

Canola Oil: Canola oil is a useful cooking oil due to its light flavor.2 It’s considered a healthy cooking oil because it is low in saturated fats (unhealthy fats) and high in healthy unsaturated fats.1 Canola is a good option that does not have much of an effect on the taste of your food, and is good for light cooking, sauces and desserts.

Vegetable Oil: Vegetable oil is typically soybean oil; however, it can be blends of other oils as well. Vegetable oil is an all-purpose oil for cooking or baking and its high smoke point – the temperature at which an oil begins to smoke – makes it a good option for high temperature cooking.4 Vegetable oil is not as high in monounsaturated fats, or “good fats,” as most other oils, but it is useful when sautéing or pan-frying foods.

Olive Oil: A well-known mainstay of the “Mediterranean diet,” olive oil is high in friendly monounsaturated fat.2 Researchers say diets rich in olive oil may have heart health benefits similar to those of taking a low-dose baby aspirin every day.3 Heating olive oil causes it to lose a lot of its natural flavor, so use this oil to prepare dressings or no-heat sauces.

Optimistic Ways to Live a Healthy Lifestyle

You hear a lot about living a healthy lifestyle, but what does that mean? In general, a healthy person doesn't smoke, is at a healthy weight, eats healthy and exercises. Sounds simple, doesn't it?

The trick to healthy living is making small changes...taking more steps, adding fruit to your cereal, having an extra glass of water...these are just a few ways you can start living healthy without drastic changes.

One of the biggest problems in our routine lifestyle is lack of activity. We know it's good for us but avoid it like the plague either because we're used to being sedentary or afraid that exercise has to be vigorous to be worth our time. The truth is, movement is movement and the more you do, the healthier you'll be. Even moderate activities like chores, gardening and walking can make a difference.

Just adding a little movement to your life can:
Enhance self esteem
Improve memory in elderly people
Reduce the risk of heart disease, stroke and diabetes
Improve joint stability
Increase and improve range of movement
Help maintain flexibility as you age
Maintain bone mass
Prevent osteoporosis and fractures
Improve mood and reduce symptoms of anxiety and depression
Reduce stress

So, even if you opt for small changes and a more modest weight loss, you can see the benefits are still pretty good. One study has found that just a 10% weight reduction helped obese patients reduce blood pressure, cholesterol and increase longevity.