WALKING is just as good for your heart as running, according to US scientists who studied the benefits of exercise.

A brisk walk proved to lower the risk of heart disease, high blood pressure and diabetes slightly more than the same amount of energy expended on vigorous activities.

Scientists said that walking for an hour would be roughly equivalent to a half-hour run in heart-health terms. "Walking and running provide an ideal test of the health benefits of moderate-intensity walking and vigorous-intensity running because they involve the same muscle groups and the same activities performed at different intensities," said Paul T. Williams, of the Lawrence Berkeley National Laboratory in California, who led the study.
"The more the runners ran and the walkers walked, the better off they were in health benefits. If the amount of energy expended was the same between the two groups, then the health benefits    were comparable."                        

The risk of high cholesterol fell by 4.3 per cent for running each kilometre but by 7 per cent for walking; the risk of heart disease by 4.5 per cent for running compared with 9.3 per cent for walking, and the risk of diabetes by 12 per cent for both running and walking.
The differences were not big enough to say firmly that walking was better than running, said the report in the journal Arteriosclerosis, Thrombosis and Vascular Biology. Dr Williams said: "Walking may be a more sustainable activity for some when compared to running. However, those who choose running end up exercising twice as much as those that choose walking ... probably because they can do twice as much in an hour. People are always looking for an excuse not to exercise but now they have a straightforward choice to run or to walk and invest in their future health."                                       
The study echoes official advice from chief medical officers in Britain who say that activities such as gardening, walking and golf count towards recommended levels of exercise.
People are advised to do two and a half hours of moderate activity a week, or an hour and a quarter of vigorous exercise, both of which can be taken in ten-minute bursts.Previous research has suggested that intensive exercise, such as running, causes more injuries to joints and muscles but recent studies have cast doubt on that link, concluding that exercise may be good for joints and ward off arthritis in the long term.
Doireann Maddock, senior cardiac nurse at the British Heart Foundation, said: "These scientists have shown us that any brisk physical activity, not just those long, exhausting runs, can be great news for your heart health. We know the best type of activity for your heart is moderate-intensity aerobic activity and that includes walking, as long as you feel warmer, breathe harder and your heart beats faster than usual.
"Whether it's walking, jogging or running, staying active will help to control your weight, reduce blood pressure and cholesterol and improve your mental health."
- See more at: http://www.theaustralian.com.au/news/world/walking-is-as-good-as-jogging-for-heart-health-a-new-study-has-found/story-fnb64oi6-1226613122957#sthash.MUur4FIj.dpuf

Weekly Tips to keep Your Heart Healthy

Eat More	Eat Less
Healthy fats: raw nuts, olive oil, fish oils, flax seeds, or avocados	Trans fats from partially hydrogenated or deep-fried foods; saturated fats from whole-fat dairy or red meat
Nutrients: colorful fruits and vegetables—fresh or frozen, prepared without butter	Packaged foods of any kind, especially those high in sodium
Fiber: cereals, breads, and pasta made from whole grains or legumes	White or egg breads, granola-type cereals, refined pastas or rice
Omega 3 and protein: fish and shellfish, poultry	Red meat, bacon, sausage, fried chicken
Calcium and protein: Egg whites, egg substitutes, skim or 1% milk, low-fat or nonfat cheeses or yogurt	Egg yolks, whole or 2 percent milk, whole milk products like cheese or yogurt

The Basics of Cholesterol 

Have you been diagnosed with high cholesterol? Is lowering your cholesterol a goal? The first step is to find out: What is cholesterol?

Cholesterol is a waxy, fat-like substance made in the liver and other cells and found in certain foods, such as food from animals, like dairy products, eggs, and meat.

The body needs some cholesterol in order to function properly. Its cell walls, or membranes, need cholesterol in order to produce hormones, vitamin D, and the bile acids that help to digest fat. But the body needs only a limited amount of cholesterol to meet its needs. When too much is present health problems such as heart disease may develop.

Types of Cholesterol

Cholesterol travels through the blood attached to a protein -- this cholesterol-protein package is called a lipoprotein. Lipoproteins are classified as high density, low density, or very low density, depending on how much protein there is in relation to fat.

• Low density lipoproteins (LDL): LDL, also called "bad" cholesterol, can cause buildup of plaque on the walls of arteries. The more LDL there is in the blood, the greater the risk of heart disease.
• High density lipoproteins (HDL): HDL, also called "good" cholesterol, helps the body get rid of bad cholesterol in the blood. The higher the level of HDL cholesterol, the better. If levels of HDL are low, the risk of heart disease increases.
• Very low density lipoproteins (VLDL): VLDL is similar to LDL cholesterol in that it contains mostly fat and not much protein.
• Triglycerides: Triglycerides are another type of fat that is carried in the blood by very low density lipoproteins. Excess calories, alcohol, or sugar in the body are converted into triglycerides and stored in fat cells throughout the body.

What Factors Affect Cholesterol Levels?                                

A variety of factors can affect cholesterol levels. They include:

• Diet. Saturated fat and cholesterol in the food you eat increase cholesterol levels. Try to reduce the amount of saturated fat and cholesterol in your diet.
• Weight. In addition to being a risk factor for heart disease, being overweight can also increase cholesterol. Losing weight can help lower your LDL and total cholesterol levels, as well as increase HDL cholesterol.
• Exercise. Regular exercise can lower LDL cholesterol and raise HDL cholesterol. You should try to be physically active for at least 30 minutes on most days.
• Age and Gender. As we get older, cholesterol levels rise. Before menopause, women tend to have lower total cholesterol levels than men of the same age. After menopause, however, women's LDL levels tend to rise.
• Diabetes. Poorly controlled diabetes increases cholesterol levels. With improvements in control, cholesterol levels can fall.
• Heredity. Your genes partly determine how much cholesterol the body makes. High blood cholesterol can run in families.

Other causes. Certain medications and medical conditions can cause high cholesterol.

Double circulatory system

The double circulatory system of blood flow references two distinct and separate systems. This distinction is shared by most vertebrates to varying degrees to include amphibians, birds and mammals (including humans.) In contrast, fish have a single circulation system because they lack lungs. Most animals living above the water require a double circulatory system to allow the added benefit of direct oxygenation from a developed pulmonary circuit. Embryology of the human circulatory system is an advanced study of the double circulatory system as the distinction between the right and left portions of the heart is founded.

For example, the adult human heart consists of two separated pumps or flow circuits. One side is dedicated to the right atrium and right ventricle (which pumpsdeoxygenated blood into the pulmonary circulation). This circuit is very low in pressure incumbent upon systemic resistance. The left circuit inclusive of the left atrium and ventricle (which pumps oxygenated blood into the systemic circulation) is better gated to high pressure. Blood in one circuit must go through the heart to enter the other circuit.

Regulation of circulation

Throughout the circulatory system there are many valves. There are 3 main types. The first is the bicuspid valve (mitral valve) which is found between the left atrium (auricle) and the left ventricle. This valve allows oxygenated blood to flow from the left atrium into the left ventricle during ventricular relaxation diastole. The bicuspid valve also prevents the backflow of blood into the left atrium during ventricular contraction (systole). Then there is the tricuspid valve which is found between the right atrium and the right ventricle. This valve allows deoxygenated blood to flow from the right atrium into the right ventricle during ventricular relaxation. It prevents the backflow of blood into the right atrium during ventricular contraction. Finally there are the two semilunar valves, found at the beginning of the arteries leaving the heart. It is called a double circulatory system because it has two loops, one from the heart to the lungs and one from the heart to the rest of the body. In a first order circulatory circuit, blood is pumped to the lungs, thus acquiring oxygen while simultaneously releasing carbon dioxide. Fully oxygenated blood then enters the second order circuit, going to the brain and body. The second order systemic output blood is selectively deoxygenated by the needs of the peripheral organs, returning once again to the heart.

The advantage of a double circulatory system is that blood can be pumped simultaneously into low pressure/compliance (pulmonary/right) and high pressure/compliance (systemic/left) loops.

World Heart Day

This year’s theme will focus on: a life-course approach to the prevention and control of cardiovascular disease (CVD) with a focus on women and children…

… because healthy children lead to healthy adults and healthy adults lead to healthy families and communities.
World Heart Day 2013 leaflets
Please note that the World Heart Day material can only be used for initiatives related to World Heart Day.
If you are a World Heart Federation member, enter your login and password in the box on the right column to have access to the World Heart Day material print files.
If you are a not a member organization of the World Heart Federation you can
This year we have developed 3 leaflets with targeted messaging for different age groups: children, adults and seniors.

What Are the Symptoms of a Heart Attack?

Not all heart attacks begin with the sudden, crushing chest pain that often is shown on TV or in the movies. In one study, for example, one-third of the patients who had heart attacks had no chest pain. These patients were more likely to be older, female, or diabetic.

The symptoms of a heart attack can vary from person to person. Some people can have few symptoms and are surprised to learn they've had a heart attack. If you've already had a heart attack, your symptoms may not be the same for another one. It is important for you to know the most common symptoms of a heart attack and also remember these facts:

• Heart attacks can start slowly and cause only mild pain or discomfort. Symptoms can be mild or more intense and sudden. Symptoms also may come and go over several hours.
• People who have high blood sugar (diabetes) may have no symptoms or very mild ones.
• The most common symptom, in both men and women, is chest pain or discomfort.
• Women are somewhat more likely to have shortness of breath, nausea and vomiting, usual tiredness (sometimes for days), and pain in the back, shoulders, and jaw.

Some people don't have symptoms at all. Heart attacks that occur without any symptoms or with very mild symptoms are called silent heart attacks.

Most Common Symptoms

The most common warning symptoms of a heart attack for both men and women are:

• Chest pain or discomfort. Most heart attacks involve discomfort in the center or left side of the chest. The discomfort usually lasts for more than a few minutes or goes away and comes back. It can feel like pressure, squeezing, fullness, or pain. It also can feel like heartburn or indigestion. The feeling can be mild or severe.
• Upper body discomfort. You may feel pain or discomfort in one or both arms, the back, shoulders, neck, jaw, or upper part of the stomach (above the belly button).
• Shortness of breath. This may be your only symptom, or it may occur before or along with chest pain or discomfort. It can occur when you are resting or doing a little bit of physical activity.

The symptoms of angina (an-JI-nuh or AN-juh-nuh) can be similar to the symptoms of a heart attack. Angina is chest pain that occurs in people who have coronary heart disease, usually when they're active. Angina pain usually lasts for only a few minutes and goes away with rest.

Chest pain or discomfort that doesn't go away or changes from its usual pattern (for example, occurs more often or while you're resting) can be a sign of a heart attack.

All chest pain should be checked by a doctor.

Other Common Symptoms

Pay attention to these other possible symptoms of a heart attack:

• Breaking out in a cold sweat
• Feeling unusually tired for no reason, sometimes for days (especially if you are a woman)
• Nausea (feeling sick to the stomach) and vomiting
• Light-headedness or sudden dizziness
• Any sudden, new symptoms or a change in the pattern of symptoms you already have (for example, if your symptoms become stronger or last longer than usual)

Not everyone having a heart attack has typical symptoms. If you've already had a heart attack, your symptoms may not be the same for another one. However, some people may have a pattern of symptoms that recur.

The more signs and symptoms you have, the more likely it is that you're having a heart attack.

Quick Action Can Save Your Life: Call 9–1–1 

The signs and symptoms of a heart attack can develop suddenly. However, they also can develop slowly—sometimes within hours, days, or weeks of a heart attack.

Any time you think you might be having heart attack symptoms or a heart attack, don't ignore it or feel embarrassed to call for help. Call 9–1–1 for emergency medical care, even if you are not sure whether you're having a heart attack. Here's why:

• Acting fast can save your life.
• An ambulance is the best and safest way to get to the hospital. Emergency medical services (EMS) personnel can check how you are doing and start life-saving medicines and other treatments right away. People who arrive by ambulance often receive faster treatment at the hospital. 
• The 9–1–1 operator or EMS technician can give you advice. You might be told to crush or chew an aspirin if you're not allergic, unless there is a medical reason for you not to take one. Aspirin taken during a heart attack can limit the damage to your heart and save your life.

Every minute matters. Never delay calling 9–1–1 to take aspirin or do anything else you think might help

Twelve Good Things About Arjuna

Arjuna tree bark (Latin Name: Terminalia arjuna Wight & Arn.) is a cardioprotective botanical used in Ayurveda (East Indian traditional medicine) since 2500 B.C. It has remarkable cardioprotective, heart muscle strengthening properties. Here are good reasons to take 250 mgs of Arjuna with meals once or twice daily.

1. Arjuna bark powder is rich in saponnins, natural anti-oxidants (flavonoids) gallic acid, ellagic acid, oligomeric proanthocyanidins, phytosterols, and minerals including calcium, magnesium, zinc and copper.

2. Regular use of T.arjuna improves the pumping activity of heart, which makes it very useful for heart weakness and congestive heart failure.

3. Arjuna improves cardiac muscle strength

4. It decrease in LDL cholesterol levels. Arjuna’s ability to suppress the blood’s absorption of lipids indicates that it has cholesterol-regulating properties. Its principle constituents are §-sitosterol, ellagic acid and arjunic acid.

5. Arjuna bark is rich in Co-enzyme Q-10 which prevents incident of heart attacks.

6. Arjuna also has a tonic and diuretic effects that benefit cirrhosis of the liver.

7. It induces a drug-dependent decrease in blood pressure and heart rate.

8. The bark of Arjuna is useful as an anti-ischemic and cardioprotective agent in hypertension and in ischemic heart disease, especially in disturbed cardiac rhythm, angina or myocardial infarction.

9. Arjuna helps maintain a healthy heart and reduces the effects of stress and nervousness.

10. Arjuna enhances prostaglandins and lowers risk of coronary heart trouble.

11. Arjuna can relieve symptomatic complaints of essential hypertension such as giddiness, insomnia, lassitude, headache and the inability to concentrate.

12. In a study on the efficacy of the bark powder in treating congestive cardiac failure (CCF), over 40% of the cases showed marked improvement. CCF due to congenital anomaly of heart and valve disease was also brought under control. 4 out of 9 cases of CCF due to chronic bronchitis were also relieved by the treatment.

Why is High Cholesterol Bad?

Basically, cholesterol can build up in arteries and cause all kinds of heart problems such as coronary heart disease, clots, heart attacks, and more. Cholesterol is actually good for the heart in normal levels. However, when there is too much for the body to handle, it becomes dangerous.

10 Best Foods for Your Heart

  

  

Oatmeal.

Start your day with a steaming bowl of oats, which are full of omega-3 fatty acids, folate, and potassium. This fiber-rich superfood can lower levels of LDL (or bad) cholesterol and help keep arteries clear.Opt for coarse or steel-cut oats over instant varieties—which contain more fiber—and top your bowl off with a banana for another 4 grams of fiber.

Salmon

Super-rich in omega-3 fatty acids, salmon can effectively reduce blood pressure and keep clotting at bay. Aim for two servings per week, which may reduce your risk of dying of a heart attack by up to one-third. 

"Salmon contains the carotenoid astaxanthin, which is a very powerful antioxidant," says cardiologist  Stephen T. Sinatra, MD, the author of Lower Your Blood Pressure In Eight Weeks. But be sure to choose wild salmon over farm-raised fish, which can be packed with insecticides, pesticides, and heavy metals. Not a fan of salmon? Other oily fish like mackerel, tuna, herring, and sardines will give your heart the same boost.

Avocado

Add a bit of avocado to a sandwich or spinach salad to up the amount of heart-healthy fats in your diet. Packed with monounsaturated fat, avocados can help lower LDL levels while raising the amount of HDL cholesterol in your body. "Avocados are awesome," says Dr. Sinatra. "They allow for the absorption of other carotenoids—especially beta-carotene and lycopene—which are essential for heart health."

Olive oil

Full of monounsaturated fats, olive oil lowers bad LDL cholesterol and reduces your risk of developing heart disease.
Results from the Seven Countries Study, which looked at cardiovascular disease incidences across the globe, showed that while men in Crete had a predisposition for high cholesterol levels, relatively few died of heart disease because their diet focused on heart-healthy fats found in olive oil. Look for extra-virgin or virgin varieties—they're the least processed—and use them instead of butter when cooking.

Nuts

Walnuts are full of omega-3 fatty acids and, along with almonds and macadamia nuts, are loaded with mono- and polyunsaturated fat. Plus, nuts increase fiber in the diet, says Dr. Sinatra. "And like olive oil, they are a great source of healthy fat."

Berries

Blueberries, raspberries, strawberries—whatever berry you like best—are full of anti-inflammatories, which reduce your risk of heart disease and cancer.
"Blackberries and blueberries are especially great," says Sinatra. "But all berries are great for your vascular health.

Legumes

Fill up on fiber with lentils, chickpeas, and black and kidney beans. They're packed with omega-3 fatty acids, calcium, and soluble fiber. 

Spinach

Spinach can help keep your ticker in top shape thanks to its stores of lutein, folate, potassium, and fiber.
But upping your servings of any veggies is sure to give your heart a boost.  The Physicians' Health Study examined more than 15,000 men without heart disease for a period of 12 years. Those who ate at least two-and-a-half servings of vegetables each day cut their risk of heart disease by about 25%, compared with those who didn't eat the veggies. Each additional serving reduced risk by another 17%.

Flaxseed

Full of fiber and omega-3 and omega-6 fatty acids, a little sprinkling of flaxseed can go a long way for your heart. Top a bowl of oatmeal or whole-grain cereal with a smidgen of ground flaxseed for the ultimate heart-healthy breakfast.

Soy

Soy may lower cholesterol, and since it is low in saturated fat, it's still a great source of lean protein in a heart-healthy diet.
Look for natural sources of soy, like edamame, tempeh, or organic silken tofu. And soy milk is a great addition to a bowl of oatmeal or whole-grain cereal. But watch the amount of salt in your soy: some processed varieties like soy dogs can contain added sodium, which boosts blood pressure.