Cardiovascular disease is causing the most deaths worldwide. According to the World Health Organization (WHO), people who die from a problem of this type each year in excess of 17.1 million. Therefore, on 28 September is World Heart Day, the object is to promote methods that minimize the risk factors that can affect it, such as excess weight and lack of regular exercise.

In VidaySalud.com we join this global campaign, and here’s how to choose foods that help you keep your heart healthy and strong. If you remember the dish suggested by the Food and Drug Administration (FDA called for its acronym in English) in April this year, half is made up of fruits and vegetables and a room for foods that contain fiber, such as brown rice or bread bran. It includes a serving of dairy products and only a quarter of the plate is intended for meat and animal protein.

One of the important factors when choosing foods to protect the heart is to look at food labels and confirm the amounts or proportions of fat, sugar, salt or sodium and calcium. Of these components, you must choose those with less fat, salt or sugar and sodium and more calcium, vitamins and fiber.

Differences must also learn the different types of fats. Avoid products with hydrogenated fats or trans (a type of fat that manufacturers transform liquid into a solid fat), lard used only occasionally and when you want to use oil, choose the healthiest, such as olive and canola .

Also, beware! When reading labels, pay attention to the warning “no fat” or “cholesterol free”. Although they seem very healthy, not always. Why? Often these products are high in sugar, are low in calories and can raise your levels of triglycerides (other fats) in the blood.

The Mediterranean diet is an example of a healthy alternative to not only the heart but also for overall health. A recent article in the journal of the American College of Cardiology refers to a study analyzing the results of 50 studies that presented as a “life insurance” to have a healthy heart and associated with decreased mortality from heart disease, type 2 diabetes, obesity and some cancers.

In the Mediterranean diet dominated by fruits, vegetables, whole grains and low fat dairy products. Unlike the diet that we follow in the countries of the Americas, only eat red meat every so often and in small quantities. In its place, eat fish, poultry, nuts and vegetables each week. Also, instead of corn oil, sunflower butter, olive oil mainly used. On the other hand, the consumption of alcohol is (and should) be moderate.

Now that you know all this, why not renew your cupboard? Never missing ingredients for a healthy heart:

Fruits and vegetables fresh or frozen unsweetened.
And non-dairy milk alternatives low in fat and hydrogenated.
Nuts and seeds raw and varied.
Various oils: olive, canola, walnut, peanut and sesame free cooking sprays fat and fat substitutes in baking, such as mashed figs and apple sauce.
Various vinegars: rice, red wine, balsamic, apple cider and raspberry.
Herbs, seasonings and spices of all kinds: let your imagination!
Artificial sweeteners or sugar substitutes such as honey and stevia.
Legumes and cereals, preferably whole wheat, and they are healthier and contain more fiber.
Breads and pasta flours, soy (soy) and corn.
Sauces and preserves fat-free or low-fat, with less salt or sodium as possible.
Soups and broths low in sodium.
Frozen foods without added salt or sugar.
Meat, poultry and meat substitutes, skin and low fat.
Variety of fish, like salmon, mackerel, tilapia, trout, herring and tuna.

Remember that 80% of heart attacks and stroke (stroke) can be avoided premature, among other things, a healthy diet. If accompanied by regular physical activity and avoid the use of snuff or stop smoking, your heart, for sure, will be healthier.

And even with these changes in your lifestyle, do not forget to regularly monitor your blood pressure, sugar level in your blood lipid levels or cholesterol, which are the main enemies of the heart.

The “Mayo Clinic Women’s HealthSource” covers the main components of the Mediterranean diet, and the reasons why this approach is beneficial for heart health. Major components include:

Generously eat fruits, vegetables and whole grains. In most Mediterranean countries, the daily food includes fruits and vegetables, foods that are naturally low in fat and sodium, contain no cholesterol addition. Many of these foods are loaded with antioxidants, which help prevent cholesterol build up in arteries.

Bread, pasta and rice are usually made with whole grains instead of refined grains that lose part of their nutritional value. Whole grains are an excellent source of fiber and contain various vitamins and minerals. Certain types of dietary fiber may also help lower cholesterol, plus up to perhaps reduce the overall risk for heart disease.

Eating the most healthful sources of fats. Mediterranean cuisine uses olive oil as main fat. This type of monounsaturated fat can help lower cholesterol levels low density lipoprotein (LDL or “bad”) when used in place of harmful saturated fats or trans fats. Other healthy fats typical of the Mediterranean diet are polyunsaturated fats and omega 3 fatty acids that are present in vegetable oils, nuts (walnuts, hazelnuts, etc..) And fish. Omega 3 fatty acids are considered especially useful because they can lower triglycerides, which are a type of blood fat, and improve the welfare of the blood vessels and protect against sudden death by heart attack.

Consuming very little red meat and eating generous amounts legumes. Red meat is not a strong component of the Mediterranean diet, while the legume (a type of plant food found among the beans, peas and lentils) provide a source of protein normally low in fat and no cholesterol.

Drinking wine in moderation. Some research has shown that high alcohol intake is associated with risk of heart disease. In the Mediterranean area, the more consumption of alcoholic beverage is wine, which could provide only slightly more beneficial than other forms of alcohol. The recommendation for women (and men over 65 years) is to have no more of a glass, or 5 ounces of wine a day. Men under 65 years should not exceed two cups or 10 ounces, daily.

Other aspects of the Mediterranean diet are the eating seafood or fish at least twice a week, less amount of dairy products like cheese and yogurt, add small portions daily of nuts and seeds, sweets only occasionally, season food with spices herbal and spices instead of salt, do lots of physical activity and eating in the company of family and friends.

Although the Mediterranean diet might know it better as a healthy eating plan for the heart, some studies suggest that it may lessen the risk of diabetes, certain cancers, obesity and Alzheimer’s disease.

This is especially important if you have elevated the “bad” cholesterol in the blood, since among other problems, animal fats increase the risk of a heart attack. Read on to see what you should eat to reduce “bad” cholesterol in your body.

Cholesterol is a substance the body needs to function properly, but must be kept within certain ranges considered normal to stay healthy. There are two main types of cholesterol: one is called “bad” LDL (low density lipoprotein) and the other “good” HDL (high density lipoprotein). The latter protects the arteries of developing atherosclerosis (hardening of the arteries), so it’s good to have high levels of HDL. On the contrary, having high levels of LDL is associated with an increased risk of heart disease and stroke.

While it is true that raising the “bad” cholesterol may be due to genetic causes and is sometimes necessary to take medication to decrease, it is equally true that our habits, I mean our diet and physical activity level may affect the level cholesterol we have. Thus, it is often possible to reduce the level of LDL simply by improving habits.

So if you have problems with high levels of cholesterol in your blood and your doctor has recommended that it go down What foods should you avoid? Start by reducing animal. In this group are meats (especially red), eggs (although you can eat egg whites) and dairy (although you can eat low-fat dairy products or skim). Foods that contain trans fats, such as snacks, cakes and sweets, also raise LDL. On the other hand, the plants provide low in cholesterol and whole grains rich in fiber. Of course, it is also important how you cook. For example:

- Use low-fat dairy products or defatted. And replace sour cream or mayonnaise yogurt for whole-fat mayonnaise.
- Use olive oil or oil instead of butter cannolo. And decreases the amount of oil you use for frying. No need to drown out what you cook. Limit fried foods in general.
- If the recipe suggests frying pan, be creative. Consider grilling, baking, scalping, grilling or steaming.

Here I give some examples of foods that help lower bad cholesterol (of course it is important to monitor the portion size because you want to maintain a healthy weight):

- Oat bran and fiber-rich grains
- Fish with Omega 3 and fatty acids (like salmon, sardines and tuna)
- Walnuts, almonds, hazelnuts and other nuts
- Olive oil
- Foods containing added sterols and stanols (such as margarine, juice and yogurt)

Cheer up! Eating healthy is easier than it seems. If you eat meat, choose poultry (without skin), fish or lean red meat (in moderation).

Finally, note that in addition to eating a healthy diet is also important to stay active to reduce your bad cholesterol and your risk of heart disease. Of course the only way to know your cholesterol, HDL and LDL in your blood is a blood test fasting ideally (after not eating for 8 hours). If despite everything you need to do about what you eat and your activity, your levels remain above normal ranges, fortunately we have medications that your doctor can prescribe. Become your regular checkups regularly. Remember that prevention is better than cure. The first symptom of high cholesterol can

credit to: Dr. Aliza

Deviated nasal septum is a possible cause, but other factors, such as misshapen nose can also cause extreme pain and headaches. In some cases, breathing difficulties can be partially attributed to, or related to sleep apnea. Check with a doctor to know exactly what the procedures are and to what extent these problems will affect you.

If you are denied coverage, and it is believed that the procedure is medically necessary, you can start the appeals process. Write a letter to the credit manager with your case and explain why you think that this procedure should be covered. Do not be surprised if they ask for the test results, x-rays and other tests to prove the case.

If you have problems, you are fully within your right to request a copy of the reason for your rhinoplasty is not covered, and specific restrictions apply. By going to this extent, you may prove your case and have the expense covered. Appeal may be the only way to get coverage for your procedure, or be allotted a greater amount of coverage allowed by the insurance company.

CARRIER OILS: These are the vehicle for implementing the essential oils. Soften and nourish the skin, and usually contain a natural vitamin E, which prevents the oxidation of essential oils. The most popular are sweet almond oil and grape seed, although it is lighter.

MASSAGE: The objective is to extend the oil mixture on the affected area to be absorbed. Must be a circular motion massage, soft and pleasant. Strong or deep massage should only be performed by professionals.

Diffusers: There are several ways to disperse essential oils into the environment. Ceramic diffusers use a tea candle to heat a small amount of water that are poured oils. The most sophisticated are electric and air are passed through the oil. As the heat is not considered that better retain their therapeutic properties. You can also use the spray (the oils are mixed with water).

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Ingredients:
3 drops of lavender
3 drops of tea tree
2 drops of bergamot
Ravensara or 2 drops of bay
2 drops of eucalyptus
10 drops of calofilo
30 ml of carrier oil

-The mixture can be used as oil to apply after the shower or treat, a massage, acute illnesses like a cold or flu.
-To prevent diseases effectively, as well as aromatherapy is necessary to maintain a healthy lifestyle that includes exercise, rest and balanced diet. The adaptogenic herbs that help the immune system, can be taken preventively. They are especially recommended ginseng, ash-waganda and rosemary.

Ingredients:
3 drops of lavender
3 drops of neroli
2 drops of marjoram
2 drops of ylang ylang
1 drop of chamomile
2 drops of clary sage
30 ml of carrier oil

-The mixture can be used to massage the entire body or feet. Without the carrier oil can be added to warm bath water.

Ingredients:
3 drops of eucalyptus
1 drop of peppermint
2 drops of pine
1 drop of tea tree
2 drops of bergamot-In a medium pot, Boil 100 ml of water, turn off the heat and wait a minute. They check the oil mixture and inhale the steam, being careful not to burn. You can go around the head with a towel over the pot so that steam does not spread.

-Combine oil mixture with 30 ml of water gives a suitable solution to be sprayed in all rooms of the house.
‘If instead of water add 30 ml of carrier oil we have a balm that can spread through the breast.

-You can also soak a tissue to inhale the oils anywhere.

Ingredients:
6 drops of helichrysum
4 drops of marjoram
2 drops of juniper
4 drops of birch
3 drops of chamomile
3 drops of lavender
3 drops of ginger
60 ml of carrier oil

-After mixing the ingredients, the result can be used to massage the affected areas or to the bathroom.
-The treatment is completed with an anti-inflammatory diet that includes cayenne pepper, ginger, mustard and horseradish, as well as medicinal plants such as meadowsweet, willow bark, devil’s claw and dandelion.