Cardio is a very important aspect of any work out. There are numerous benefits to a good cardio routine. In the real world, there are many ways to get a good cardio workout. You can jog, play sports and get chased by the police. In the gym cardio usually revolves around a handful of machines. There are the stair climbers or steppers, the elliptical trainers, tread mills, and bicycles. That’s about it. A good cardio routine can last anywhere from 20 minutes to an hour and is really intensive. The problem is that when you are on a cardio machine, you do the same thing over and over. What I am trying to say is that for most of us cardio gets boring after about five minutes. Don’t lie, you know what I am talking about. The best I have every heard about cardio is ‘I don’t mind it.’ In other words, I get really bored, but I will keep doing it cause it works.

Being bored is horrible. Being Bored is even worse when you know you have another 25 min left and the seconds crawl by like eons. So what gives. Why does cardio have to be so boring? I think it’s a safety issue. In the real world if you go running or play soccer for example, you environment and all its inputs are constantly changing; you run by different scenery, you miss the shot on goal. These changing characteristics are what make the whole process fun. In the gym, however, since space is limited, you have to do your cardio rooted to one spot. Very little happens to your environment to elevate the boredom. Imagine though, if you could have all the excitement of a soccer game while sitting on a recumbent health cycle? At first you may think it’s a great and fun idea. No more boring cardio! Think about it and it becomes a little terrifying. The sheer amount of stimuli hitting you from all angles, your mind would exhaust quickly and you would run the risk of injury (not to mention getting overwhelmed). That is why cardio machines are so boring. They design them to be boring so you don’t hurt yourself. So when you climb up onto your favorite elliptical trainer, remember that its boring for a reason.

What can we do to make cardio more fun? Being new to the world of the gym I think I have some neat ideas to make cardio a more exciting activity. Ok that’s a lie. I don’t have any way to make cardio more exciting, but I do think there are some techniques to make the cardio experience pass more quickly, which, when you think about it, is the next best thing. I really try to distance my mind from my body. I try to unplug. I daydream, listen to loud music and think about my shopping list. For a whole week I designed a basement apartment for my house. It was quite the undertaking. Really focus on not thinking about time. Cover up the timer, know where the near by clocks are and avoid looking at them. Do what ever it takes to detach your self from the realm of the here and now. Remove yourself from our world governed by the second hand. Slip into recesses of your mind and tune out. While the cardio won’t go away at least you can distract yourself. Cardio machines make cardio boring and boring cardio is hard to stick with. Take comfort in knowing that your body loves the attention of a good cardio workout.

In a previous article, I discussed the components of a well-designed fitness program. Such a program should include cardio, strength training, flexibility, balance, and agility exercises. In this article, Jim Borden, a personal trainer with Fitness Together, a gym located in Newtown Square, Pennsylvania, takes a closer look at the cardio aspect of a fitness program.

Cardiovascular exercise, or cardio for short, is any type of activity that increases the work of the heart and lungs. Examples of cardio activities include walking, running, swimming, rowing, and biking. According to the Physical Activity Guidelines issued by the American College of Sports Medicine (ACSM) and the American Heart Association (AHA), adults should get at least 30 minutes of moderately intense cardio (similar to a brisk walk), five days a week, or vigorously intense cardio (rapid breathing and an increase in heart rate) 20 minutes a day, three days a week. These represent minimum guidelines for individuals who are simply looking to improve their health.

The benefits of cardio are numerous. Cardio exercise can play a key role in weight loss, reduce stress, improve cholesterol levels, provide more energy, enable you to sleep better, and reduce the health risks associated with heart disease, diabetes, and high blood pressure.

When designing a cardio program, there are four considerations to keep in mind, known as the FITT principles.
Frequency – how often you should engage in cardio activity. Note the guidelines from ACSM/AHA recommend 3 to 5 days per week, depending on factors such as Intensity or Time (see below).
Intensity – how vigorous the activity should be. There are many ways to measure intensity; one of the best is through the use a heart rate monitor. Intensity can range anywhere from 60% to 90% of your estimated maximum heart rate (MHR). A quick and easy way to estimate your MHR is to subtract your age from 220. Thus, a 50 year old would have an MHR of 220-50, or 170. Generally speaking, the longer your workout (see Time), the lower your intensity should be.
Time – how long the workout should last. Again, the ACSM/AHA have offered guidelines with respect to the duration of the workout. Not counting the warm-up or cool down periods, cardio workouts should accumulate to at least 30 minutes per day, if intensity is at a moderate level, or 20 minutes per day if done at a more intense level. If the goal is weight loss, then the cardio session should be longer than these minimum guidelines. If you cannot complete a 20- or 30-minute session all at one time, then accumulating those totals can be split across multiple sessions during the day. However, it is recommended that such sessions include at least 10 minutes of continuous activity at the desired intensity level.
Type – the particular activity that you engage in. Once again, some examples are walking, swimming, and rowing. Some of the considerations in choosing the type of activity to engage in include your enjoyment of the activity, your current fitness level, and your skill level in performing the activity.

Every cardio workout should include at least a 5-minute warm-up. The warm-up could be any activity that gets the muscles moving and the blood flowing, and should be performed at an intensity below the level to be used in the cardio workout. Following the cardio session, there should also be a cool-down period, which could simply be the same type of cardio activity, but at a decreased activity level. The cool down is also an ideal time to engage in some flexibility exercises.

When starting a cardio exercise program, you should start slow and focus on proper mechanics, good posture, and safety. If you cannot meet the minimum guidelines indicated above, then gradually build up to that point by adding a little bit more each time. This will help improve your endurance, and once you have reached the time goal, you can start to tinker with the intensity levels as a way of adding variety to your workouts.

Remember, any movement activity is good for you, so just make a commitment to get started on a cardio program, and you will begin to reap the benefits immediately.

The information in the article is not intended to substitute for the medical expertise and advice of your healthcare provider. We encourage you to discuss any decisions about treatment or care with an appropriate healthcare provider.

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More then 300 medications that are approved for treatment of various medical conditions, may cause Vertigo, Dizziness or both. An exacerbation in vertigo or dizziness can be another side effect of these drugs. The physician who prescribes the medication can not predict the effect on the vestibular system of his patient, if it is the first time that his patients takes this drug. Furthermore: a medication that was innocent in the past, may cause imbalance symptoms in advanced age.

When a cardiologist is injecting an IV medication as part of a life saving procedure, the possibility of vertigo as a side effect is not important. The physician must focus on the issue of saving life. The situation is different in elective treatments of which vertigo or dizziness are side effects.

Dr. Shemesh Zecharya (M.D.) from “Hadassah Ein Kerem” hospital in Jerusalem is presenting illustrative examples from the field of Cardio-vascular diseases.

What is the cause and what is the outcome of the treatment?

When the patient is experiencing a severe imbalance with vertigo or dizziness – this question may become the most important issue in the treatment. Based on the intensity it is possible to classify the diseases to two categories: Acute onset and Gradual onset. I did not use the term “Chronic onset” because the “Acute onset” may continue as “Chronic onset”.

When the patient can tolerate the process of deep investigation of the precipitating factors of his vertigo or dizziness, the physician and the patient can isolate the relevant factors and regulate the medication that could cause it. In the next line we shall try to relate to more specific examples from the spectrum of treatments for Cardio-vascular diseases.

Hyperlipidemia is a diagnosis of elevated blood fats such as Total Cholesterol, HDL cholesterol,

LDL Cholesterol or Triglycerides. Analysis of the blood picture of fats by an expert can assist in recognizing an increased risk of cardio-vascular diseases or weather there is no risk.

The first step in treatment is a special diet. When there is no benefit from the dietary treatment, the physician offers a drug treatment, and the most common medications for decreasing the risk are classified as “Statins”. 

This treatment can be applied slowly and gradually. In low doses of the statins, the treatment is tolerated very well. When there is need to increase the dose to high levels, some patients will suffer from side effects, Vertigo, Dizziness or Tinnitus (sensation of noise in the ears or the head) may occur.

Cardiac Arrhythmia may be accompanied by vertigo or dizziness. The Cardiologist will have to decide what is the underlying cause: the anti arrhythmic medication or the Cardiac Arrhythmia itself. When a patient is admitted to emergency room, part of the routine data exchange includes a brief convey of information using short professional terms between the medical staff, and as a result, nobody writes in the chart that there are problems of imbalance.

When there are co-dominant symptoms: vertigo and treated cardiac arrhythmia the cardiologist should differentiate between episodic abnormal cardiac activity and side effects of the anti arrhythmic medication. Drugs such as Lidocaine, Tocainide, Mexiletine, Moricizine or Dofetilide are in the list.

Another possible combination: vertigo due to side effects of medications that is limited to the episode of the cardiac arrhythmia.

A more complicated medical condition may happen when there is no vertigo, but there are attacks of nausea or vomiting. It may occur during treatment by Quinidine (nausea. May cause tinnitus), Procainamide, Propafenone, Amiodarone (nausea alone) and Ibutilide (nausea alone).

In emergency room, under conditions of stress it is possible that someone will write down in the medical chart of the patient: “vertigo, nausea and vomiting” instead of just “nausea and vomiting”.

It is obvious that in a patient with Cardiac Arrhythmia the medical staff gives the highest priority to the investigation of the cardio-vascular parameters and (temporarily) neglect all other factors. The patient that wants a relief from his/her vertigo or dizziness may remain frustrated.

In the bottom line: even if the symptoms of a cardiac event are very mild, it is important to start the medical workup from a cardiologist, and only then go to a clinic for evaluation and treatment of vertigo and dizziness.

What treatments do you give your patients?

My patients come after failure of the physiotherapy, drug treatment such as betahistine or cinnarizine, given by otolaryngologists or insufficient effect of sedative medications that were prescribed by a psychiatrist. I offer my patients metabolic intervention. In most patients it is very effective.

For further Reading about Vertigo, Dizziness & Tinnitus medical assesment and treatment.

* This article can not come instead of examination and treatment by an expert.

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When most people think of doing any type of cardio or aerobic exercise or training, the image that pops into most people’s minds is spending 30 to 45 minutes on a treadmill, stair climber, or just plain jogging.

Now, there’s nothing wrong with any of these in and of itself—in fact, doing these things long enough are a great stress reliever and are scientifically proven to release endorphins into your body and they do burn some calories. However, if you’re doing these things specifically to drop pounds off of your body, there’s a better and more effective way to do your cardio training.

If your main goal of doing cardio is to drop weight off of your body, then what I suggest is to change things up and add in a ton of variety into your cardio work. The whole purpose is to get your heart rate up into your target heart rate and keep it up there (if you need more info on how to find your target heart rate, be sure to check out my blog to find out exactly how to do that).

 Now, jogging will do that, but if you do cardio the way that I’ve learned how and will show you how to do, you’ll receive so much more benefits—i.e. working different muscle groups both separately and together (which will sky rocket your metabolism and keeping you burning calories long after the workout is over—and thus, drop those pounds).

 When I do my cardio workouts, I do a variety of kicking, punching, squats (slow and fast), pushups, suicides, etc. By doing so I keep my body guessing and I get in some resistance training as well through the squats and pushups which definitely helps with shedding those extra pounds as well (and I promise you’ll feel so much more limber and flexible after all the kicking and punching as well!)

 For a specific list of cardio workouts as well as a video of a sample workout I put together just for you, head over to my blog right now and check it and start seeing those extra pounds melt off!  

Is your boring cardio routine getting you down? Most of these routines are so monotonous that we end up stopping doing them literally within a month of starting. I really don’t blame anyone for this, really what’s in it for you? Are you training for a marathon, because that is really the only reason to do something like this.

The worst part about a lame duck, boring cardio routine is that unfortunately it really doesn’t produce any good results. I mean honestly you can exercise on a treadmill or even worse on the elliptical for an hour and burn like 300 calories. What’s even worse is the fact that these 300 calories came from burning your muscle instead of fat in the most part.

So not only is your boring cardio routine hard to stick to because it is so lame, but it is also not doing what you need it to be doing to your body. Look at the people out there that you model your body after. Professional athletes, fitness models, actors and actresses these are the people that have great bodies. Do you think they are spending an hour a day on a treadmill? The answer is NO.

The answer to the boring cardio routine question is Interval Training. Interval training is a beautiful thing because it not only burns calories through intense highly effective calorie burning exercise but it also can build lean strong muscle. This is something that your boding cardio routine can not do.

In fact there are studies that show that doing interval training for 20 minutes a day can be much more effective than doubling that and doing more than 40 minutes of regular cardio on a treadmill.
So my suggestion to you is to stop your regular boring cardio routine and switch it for a intense interval training routine like the one I am going to list below.

Before I get right into the routine, I want you to know that the combination of different interval routines are endless, literally endless. That is one of the most amazing things that I find about interval training the fact that it can be as intense and complicate as you want it to be. Or it can be a simple interval circuit that is highly effective.

Try out this routine and let me know what you think of it. Remember take no rest in between exercises, rest comes at the end of the interval when you are getting your heart beat ready for the next round.

Warm up for 5 minutes.
Dips x 15
Floor Mountain Climbers x 30 sec
Pushups x 15
Bodyweight Squats x 15
Burpie Jumps x 30 seconds
Rest and Repeat 5 times.

It is really that simple, this can be as effective as 30 to 40 minutes on the treadmill and guess what you will be done in about 15 minutes. If you were to do two of these type of intervals per workout session you would be literally shredding off the pounds. Check out www.internethealthandfitnessdatabase.com for more info.

So remember this interval training routine the next time you step on the treadmill for your next boring cardio routine.

Here’s some more information to make your cardio more effective. BodyPerformanceTV.com
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At some point of our life, we at least had done a cardio workout like running or jogging. We all know that one of the most important aspects of your weight loss goals is a regular cardio routine. There are tons of cardio workouts out there, but what are the most effective especially if you’re looking for a full cardio exercise routine? Below are some of the top cardio activities for shedding those extra pounds away and getting in great shape.

Running

Running is one of the most common and popular cardio exercises of all time. Almost all people who regularly do an exercise routine have run as a form or warm-up or as a full time workout. It doesn’t require special equipment except some quality shoes and you can do it anywhere as long as it has a good road to run into. Best of all, you burn serious calories, especially if you add hills and sprints. A 145-lb person can burn 300 (at 5.2 mph) in 30 minutes.

Bicycling

Outdoors or indoors, cycling gives some great cardio. Using all the power in your legs, you’ll increase endurance while burning lots of calories, anywhere from 250-500 in 30 minutes, depending on how fast you go and how high your resistance is. It’s also a great way to go to different places and do some sightseeing especially if you’re doing your workout on long provincial roads.

Swimming

Swimming is one best cardio workout since it’s a full body exercise. The more body parts you involve in your workout, the more calories you’ll burn. Spend 30 minutes doing a simple breastroke routine and you’ll burn almost 400 calories. Best of all, your joints are fully supported so you don’t have to worry about high-impact injuries. It’s also great cross-training for other cardio activities like cycling and running.

Boxing

Boxing is one of the best exercises, not just cardio. You work all of the muscles in the body at the same time. You can do boxing even without equipments if you’re already into it since you can shadow box with an imaginary opponent. While you don’t need gloves for shadow boxing, the extra weight only adds to your workout. Boxing is much effective if you regularly go to a professional boxing gym or have some boxing equipment back at home. Another great benefit of boxing for most people is a higher confidence level.

Walking

If you put a little effort into it, walking is a great cardio exercise, burning about 180 calories in 30 minutes. Adding hills sprints or even a few minutes of jogging daily can increase the amount of calories you burn. Make sure you mix up some types of walking exercise like interval sprinting or brisk walking for maximum calorie burning.

These are just some of the most common cardio exercise workouts you can do daily to get into shape. You can also step up the pace and mix up some of these cardio workouts like running plus biking for a more effective way to lose weight and boost your overall body performance.

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The cardiovascular diseases are those diseases which are caused by disorders of heart and blood vessels. Coronary heart disease, cerebrovascular disease, hypertension, artery disease, rheumatic heart disease, congenital heart disease and failure of heart came under the category of cardiovascular diseases.

Most of the western countries face the high and increasing rate of cardiovascular diseases. More people are killed by this disease every year as compare to cancer. A survey concludes that diseases of the heart alone caused 30% of all deaths, with other diseases of the cardiovascular system causing substantial further death and disability. Every 2 out of 3 cardiac deaths occur without any diagnosis of cardiovascular disease.

After a survey it was conclude that this is the prime cause of death and disability in the United States and most European countries. A large histological study (PDAY) showed vascular injury accumulates from adolescence and makes primary prevention efforts necessary from childhood. An estimated concludes that17.5 million people died from cardiovascular disease in 2005 and this is about the 30 % of all global deaths. 7.6 million out of these were died due to heart attacks and 5.7 million were due to stroke.

Around 80% of these deaths occurred in developing or under developed countries as they have low and middle income. If not step is taken against it then according to an estimate, by 2015, 20 million people will die from cardiovascular disease every year and most of them will be from heart attacks and strokes.

Causes- The cause of cardiovascular disease is a blockage that prevents blood to go to the heart or to the brain. The most important and main cause of cardiovascular disease is build up of fatty deposits in the inner wall of blood vessels. In this particular condition, blood vessels become narrower and less broad and heart doesn’t receive the blood. In that case it results to failure of heart.

Reasons- The major reasons of having cardiovascular disease are tobacco, unhealthy diet and physical inactivity. An early form of fatty deposits, which is known as fatty streaks can also be found in children. Some children may be younger than 10 years. These deposits get slowly worse as the person gets older.

Helpful tips- If you are obese or overweight then it increase the risk of heart attacks and strokes. To maintain an ideal body weight, you should take regular physical activity and eat a healthy diet.

Introduction

Cardiovascular diseases are a group of disorders related to the heart and the vascular system (or the blood vessels). Though some cardiovascular diseases like congenital heart disease, cardiomyopathy, heart valve diseases, rheumatic disease, etc., are not caused due to diet and lifestyle, a majority of the cardiovascular diseases like coronary heart disease, cerebrovascular disease, peripheral artery disease, hypertension, heart attack and stroke are directly related to hardening and narrowing of arteries called atherosclerosis, which in turn is affected by diet and lifestyle.

Healthy arteries are elastic, strong and flexible that helps them to withstand the pressure exerted on the walls of the arteries by the blood. Hardening of the arteries is caused by the increased pressure exerted by the blood on the walls of the blood vessels. Narrowing of the arteries is caused by the build-up of fatty deposits on the inner walls of the arteries resulting in plaque formation, which can sometimes break off and cause clots that block the blood vessels. Hardening and narrowing of the arteries results in restricted flow and sometimes block the flow of blood to heart and brain.

Cardiovascular diseases are the most common cause of death all around the world. More people die from cardiovascular diseases than all the different types of cancers put together.

Risk factors for cardiovascular diseases

Risk factors are classified into those that can be modified to control or reduce the risk of these diseases and those that cannot be modified.

Non-modifiable risk factors: Age (the older the age, the higher the risk), gender (men are at a higher risk than women), and heredity (family history and race also plays a role in CVDs) are the risk factors cannot be modified, and so it is very important to treat and control other modifiable risk factors to reduce the risk of these diseases.

Modifiable risk factors: Smoking, unhealthy eating habits, lack of exercise, obesity and overweight, high blood pressure, high blood cholesterol, diabetes mellitus, stress, and too much consumption of alcohol are those that can be modified. These risk factors can be modified by making changes to the diet and lifestyle, and thus reduce the risk of CVDs.

Role of diet and nutrition

Most of the risk factors like obesity and overweight, high blood pressure, high blood cholesterol, and diabetes mellitus are related to an unhealthy diet that lead to a buildup of fat in the inner walls of the arteries, and can be controlled with a holistic diet and nutrition. So, a proper diet and nutrition is very important in controlling and reducing the risk of cardiovascular diseases.

Let us have a look at some of the unhealthy eating habits and poor choices of food we generally make and what they can do to our heart and blood vessels.

Refined foods – Breads, rolls, cakes, cookies, muffins, pastas, and other products prepared using refined and white flours lack in dietary fiber, vitamins and minerals.

Simple sugars – Sweets, desserts, candy, chocolate, lollies, fruit juices, cordials, fruit concentrates, sweetened drinks, and other similar foods are high in simple sugars that cause a sudden spike in blood sugar levels and also results in a lot of empty calories. Over a period of time, these foods will result in overweight and obesity.

Saturated fats – Butter, margarine, animal fats, and baked foods prepared with these are rich in saturated fats, which need more energy for their digestion. These saturated fats get accumulated as adipose tissue and result in the buildup of fat in various parts of our body including arteries. Also more activity and energy is required to mobilize them and use them for energy purposes. These fats over a period of time lead to overweight and obesity.

Fast foods – Pastries, pies, burgers, and other fast foods generally have a high content of saturated fat, salt and refined flours, which can cause overweight, obesity, diabetes and hypertension.

Red meats – Red meats, fatty cuts of meats, and poultry with skin on are all very high in saturated fat and cholesterol, which again result in overweight and obesity.

Fried foods – Fried foods like French fries, fried chicken and other fried foods have a high content of saturated fat and cholesterol. Also the fat used to fry these foods generally is hydrogenated and so has trans fats.

Processed foods – Processed foods generally have high content of salt and other preservatives, which can cause hypertension.

Ready-to-eat meals and takeaway foods – These foods are again high in saturated fats, refined flours, salt, cholesterol and trans fats. All these can cause overweight, obesity, diabetes and hypertension, which are the major risk factors of cardiovascular diseases.

Role of different nutrients in reducing the risk of cardiovascular diseases

Learning about different nutrients and how they can help reduce the risk of cardiovascular diseases will help us make informed healthy choices and lead to a healthy lifestyle. Given below are different nutrients, their source and specific role in reducing the risk of cardiovascular diseases.

1. Complex carbohydrates: These are present in whole grains, cereals, nuts, seeds, beans, legumes, fruits and vegetables. The complex carbohydrates are mainly present in dietary fiber.

Dietary fiber: Dietary fiber is neither digested nor absorbed in the human digestive tract and is of absolutely no nutritional value, but it plays a very important role in regulating the blood sugar levels, blood cholesterol levels, and also promoting the health of colon. Dietary fiber is of two types – soluble and insoluble.

(1) Soluble dietary fiber promotes satiety. Because of the presence of complex carbohydrates, food takes longer time to digest and get absorbed, and so it stays in the GI tract for longer periods of time causing a feeling of fullness in the stomach (satiety) and also prevents a sudden spike in blood sugar levels.

(2) Insoluble dietary fiber (like bran) latches on to LDL cholesterol in the digestive tract and removes it from the intestines. Thus, it prevents a postpranadial increase of cholesterol in blood and regulates the blood LDL cholesterol levels.

(3) It absorbs water, adds bulk to the contents of the intestines, keeps the bowels regular and maintains the health of the colon.

2. Unsaturated fats: Unsaturated fats are of two types – monounsaturated fats (MUFA) and polyunsaturated fats (PUFA). These are mostly present in foods of plant origin like fruits, nuts, seeds, and oils extracted from these, and also cold water fish like salmon, tuna, sardines, etc.

Unlike saturated fats, unsaturated fats are easy to digest, and are also necessary to maintain the fluidity of the cell membranes.

Omega fatty acids: Omega fatty acids are a type of PUFA. Nutritionally important omega fats are – omega 3 and omega 6.

Omega 3 fatty acids are present in flaxseed, walnuts, and cold water fish like salmon, tuna, and sardines. These have been extensively studied and are found to have the following beneficial effects -

Reduce inflammation in the body.

Maintain the fluidity of cell membranes

Decrease the aggregation of platelets, thus reducing the risk of clot formation

Inhibit the thickening and hardening of the walls of the arteries

Relax the arteries by increasing the activity of nitric oxide in the endothelium of the arteries

Thus omega 3 fatty acids reduce the risk of CVDs. On the other hand, omega 6 fatty acids have an inflammatory effect. Consumption of high amounts of omega 6 fatty acids also tends to suppress the positive effects of omega 3 fatty acids. The recommended ratio of consumption of omega 3 to omega 6 fatty acids is 1:3.

3. Vitamins A and E: Vitamins A and E are fat soluble vitamins and act as natural antioxidants. Vitamin A and its precursors are present in brightly colored yellow, orange and dark green colored fruits, vegetables and leafy vegetables. Vitamin E is mostly present in nuts and oil seeds.

They neutralize the free radicals generated in the body as a result of normal metabolic processes and reduce the risk of inflammatory diseases like atherosclerosis. Vitamin E also reduces the oxidation of LDL cholesterol and its deposition in the inner walls of the blood vessels.

4. Vitamin D: Precursors of vitamin D are provided by milk and milk products, which are converted to active vitamin D when the skin is exposed to natural sunlight. Deficiency of vitamin D indirectly increases the risk of CVDs by increasing the risk of diabetes mellitus, secondary hyperparathyroidism, hypertension, and thickening of walls of heart and blood vessels. But supplementation with vitamin D to reduce the risk of CVDs is still being studied.

5. Vitamin C: Vitamin C is a water soluble vitamin that functions as a natural antioxidant. It is present in citrus fruits, berries, pineapples, and other fruits and vegetables. It prevents the formation of clots in the blood and also keeps the blood vessels elastic and flexible, thus reduces the risk of CVDs.

6. B vitamins: B vitamins have a variety of functions in the body like coenzymes, cofactors, catalysts, activators, etc. These are abundantly present in whole grains, cereals, nuts, seeds, beans, legumes, eggs, meat and meat products.

In the metabolism of proteins, methionine is metabolized to homocysteine, and subsequent metabolism of homocysteine needs B vitamins riboflavin (B2), pyridoxine (B6), cyanocobalamine (B12) and folic acid. In the absence of sufficient amounts of B vitamins, homocysteine gets accumulated, which is a risk factor for CVDs. So consumption of sufficient amounts of B vitamins reduces the risk of CVDs.

7. Minerals: Minerals function as coenzymes and cofactors and are required for the smooth running of all the metabolic functions. These are present in whole grains, cereals, nuts, seeds, beans, legumes, fruits, vegetables, eggs, milk, meat and meat products.

Especially, copper, manganese and selenium play a very important role in activating the enzymes involved in neutralizing the free radicals (detoxification).

8. Antioxidants: Antioxidants are plant compounds that neutralize the free radicals in our body and have protective functions. These are abundantly present in fresh fruits, vegetables, nuts and seeds. These antioxidants neutralize the free radicals and reduce the risk for a variety of inflammatory and degenerative diseases including CVDs.

Holistic nutrition in cardiovascular diseases

Holistic nutrition it is believed that we need a certain balance of protein, vitamins, and other nutrients to help our bodies reach maximum energy levels and overall physical and emotional health. It is also believed that each individual is different and requires different amounts of these proteins, vitamins, and nutrients to make that particular individual healthy. Holistic nutritionists devise diets that match each individual’s health and nutritional needs. A number of cardiovascular diseases can be controlled and the risk reduced by consuming a healthy and holistic diet. A balanced diet carefully planned to include a variety of foods from all the food groups provides all the nutrients in adequate quantities and also reduces the risk of variety of diseases including CVDs.

While planning your diet, make sure that your meals have variety of the following foods.

1. Wholemeal and whole grain foods – include a variety of whole grains, cereals, breads, rolls, flours, pastas, and food products made from these in your daily diet.

Examples are – whole wheat, corn, rye, brown rice, barley, oats, etc.

2. Lean meat, white meat, legumes, beans and lentils – choose your protein foods from a variety of protein sources like white meats like poultry, veal, lean pork, lean beef, eggs, legumes, beans, and lentils. Including good amounts of legumes, beans, and lentils ensures you are not consuming too much animal protein which is naturally rick in saturated fats and less in dietary fiber.

3. Vegetables oils – choose from a variety of vegetable oils like sunflower, safflower, peanut, canola, olive, rice bran, and vegetable oils. Different oils have different fatty acid profiles. So using different oils ensures that you are getting all the fatty acids.

4. Cold water fish, nuts and seeds – include good amounts of cold water fish like salmon, tuna, and sardines, a variety of nuts and seeds in your diet. These will provide a variety of vitamins and minerals, and omega 3 fatty acids.

5. Reduced fat milk and milk products – choose reduced fat milk and milk products like cheese, yoghurt, and skimmed milk to reduce the amount of total and saturated fat consumed.

6. Fruits and vegetables – include a variety of fruits and vegetables from all colors, textures and flavors. These are very good sources of vitamins, minerals, and antioxidants.

Consume the following foods in very limited amounts.

· Meat and meat products – Red meats, fatty cuts of meat, poultry skin on, shrimp, crabs, lobsters, etc

· Full cream milk and milk products

· Sweets and desserts

· Saturated fats (butter, margarine, and hydrogenated fats)

Conclusion

Cardiovascular diseases pose a serious life-threatening risk globally across all races and age groups. But most of them could be controlled and risk reduced through a proper diet, nutrition, healthy eating habits and lifestyle changes. With a proper natural healthy balanced diet that is inclusive of all food groups and covering a variety of foods and a healthy lifestyle, we can reduce the risk of a number of most serious life-threatening cardiovascular diseases and enjoy life to its full.

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In the second half of the twentieth century, the main danger to public health and public health problem had came from  non-communicable diseases, especially cardiovascular system, which currently are the leading cause of morbidity, disability and mortality of the adult population. There has been a “rejuvenation” of these diseases. They began to spread among the population in developing countries.

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blood pressures
papillary muscle

In most economically developed countries, diseases of the circulatory system ranked first among causes of disease morbidity and mortality, although their prevalence in different regions varies considerably. In Europe two third of all deaths each year are from cardiovascular diseases and cancer and are even higher in the U.S. These amounts accounts for half of all deaths actually it is 2.5 times more than all cancers combined, while one quarter of deaths are from cardiovascular disease comprising of people under the age of 65 years.

Diseases of the cardiovascular system are numerous. Some of them are predominantly diseases of the heart, while others – mainly the arteries (atherosclerosis) or veins, and others hit the cardiovascular system as a whole (hypertension). Diseases of the cardiovascular system may be caused by congenital defects, trauma, inflammation, and others. Congenital defects in the structure of the heart and large vessels often referred to as congenital heart disease.

There are also diseases of the cardiovascular system, an underlying inflammatory process. Occasionally, thisinflammation is bacterial. This means that the inner membrane of the heart valves or the outer membranes of heart, bacteria replicate and thus causing purulent inflammation of the heart.

The cardiovascular system consists of the heart and blood vessels with a filling of liquid tissue – blood. Blood vessels are divided into arteries, arterioles, capillaries and veins. Arteries carry blood from the heart to the tissues, they treelike branching into smaller and smaller vessels and are transformed into arterioles, which are split into a system of very thin vessels, capillaries. From the capillaries begin small veins, they merge together and become stronger. Cardiovascular system to deliver blood necessary to perform its transport functions – delivery to the tissues of nutrients and oxygen and removing metabolic products and carbon dioxide. In the center of the circulatory system is heart of it originates large and small circulation.

Systemic circulation begins large artery-aorta. It divides the large number of medium-sized arteries, and these – for thousands of small arteries. The latter in turn split into many capillaries. The wall of the capillaries has a high permeability, allowing the exchange of substances between blood and tissues: nutritional, and oxygen pass through the wall of capillaries in tissue fluid and then into the cells, in turn, give the cells in the tissue fluid carbon dioxide and other metabolic products that come in the capillaries.

Arteries are elastic tubes of different calibers. The wall consists of three layers – outer, middle and inner. The outer shell is formed by connective tissue; the average – muscle – is composed of smooth muscle cells and elastic fibers. Smooth inner shell lines the vessel from the inside and covered by its lumen flat cells (endothelium). Due to the endothelium provides unobstructed blood flow and is supported by its liquid state. Blockage or narrowing of the arteries leads to severe disorders of blood circulation.

Veins have the same structure with the arteries, but their walls are much thinner than arteries, may subside. In the lower part of body the veins muscular because these had to overcome the force of gravity and have to take the blood against the gravity. The inner shell of veins forms folds in the form of pockets – valves, which are arranged in pairs at regular intervals and prevent the back flow of blood.

Heart – the hollow muscular organ located in the thoracic cavity behind the breastbone. Most of the heart (about 2 / 3) is on the left side of chest, a smaller (approximately 1 / 3) – in the right. An adult male, weight of the heart is an average of 332g, and in the woman – 254g. Heart pumps about 4.5 liters of blood in 1 minute.

The wall of the heart consists of three layers. Inner layer – endocardium – lines the cavity of the heart from the inside, and its offshoots form the heart valves. Endocardium consists of smooth flattened endothelial cells. The middle layer – the myocardium – is formed by a special cardiac striated muscle tissue. The outer layer, epicardium – covers the outer surface of the heart and the nearest parts of the aorta, pulmonary trunk and hollow veins.

Atrio-ventricular valves close the holes that have wing structure. Valve between the left atrium and ventricle are bicuspid, or mitral, and the right side tricuspid. The edges of the valve leaflets tendon strands are connected to the papillary muscles. Around holes pulmonary trunk and aortic valves are semi lunar. Each of them has the three pockets that open in the direction of blood flow in these vessels. When reducing the pressure in the ventricles of the heart, they are filled with blood, their edges are closed by closing the lumens of the aorta and pulmonary trunk and preventing the penetration of the inverse of blood to the heart. Sometimes the heart valves, damaged in some diseases (rheumatism, atherosclerosis), can not be tightly closed, heart broken, there are heart defects.

Diseases of the cardiovascular system.

Atherosclerosis

The bases of many lesions of the cardiovascular system are atherosclerosis. The term derives from the Greek words athere – wheat paste and sclerosis – a firm and reflects the essence of the process: deposition of fat in the arterial wall masses who buy into the subsequent form slurry, and the development of connective tissue with subsequent thickening and deformation of the arterial wall. Ultimately, this leads to a narrowing of the lumen of the arteries and reduce their elasticity, which makes the flow of blood on them.

Atherosclerosis – a chronic disease of the arteries of large and medium-sized, characterized by the deposition and accumulation of plasma atherogenic apoprotein-B-containing lipoproteins, followed by a reactive growth of connective tissue and the formation of plaque. Atherosclerosis in the first place usually affects the large arteries: aorta, coronary arteries, the arteries supplying the brain (internal carotid artery). When atherosclerosisnarrows the lumen of the artery, increasing the density of the arterial wall, decreasing its tensile strength, in some cases the stretching of aneurismal wall of the artery.

Found that many external and internal, including hereditary factors are responsible for the development ofatherosclerosis or adversely affect its course. One reason for the disparity in atherosclerosis consider the content of various classes of lipoproteins in blood plasma, some of which contribute to the transport of cholesterol in the vascular wall, i.e. are atherogenic, others impede this process. Occurrence of similar violations and the development of atherosclerosis contribute to long-term consumption of foods containing an excess of animal fats that are rich in cholesterol. Factor of excess fat consumption is particularly is easy to implement when there is insufficient development of liver enzymes that deplete cholesterol. Meaning, those with high activity of these enzymes do not develop atherosclerosis, even in long-term consumption of food containing large amounts of animal fats.

Description of over 200 contributory factor to atherosclerosis, or adversely affect its course, but most important are hypertension, obesity, physical inactivity and smoking, which applies to most risk factors foratherosclerosis. According to a survey atherosclerosis significantly is more common among patients with hypertension than in those with normal blood pressure.

The earliest manifestations of atherosclerosis, lipid stains, or lipid strips, often found during childhood. This flat spots yellowish, of various sizes, which are located underneath the inner membrane of the aorta, most often in her thoracic region. Yellowish spots attached cholesterol contained in them. Over time, some lipid spots dissolve, while others, in contrast, grow, occupying an increasing area, gradually transformed into a flat spot protruding into the lumen of the artery cholesterol plaques. Later germinating plaque is compacted into connective tissue, often in delayed calcium salts. Growing plaque starts to narrow the artery and sometimes completely close it. Vessels supplying it to the ground, injured, and plaque can rupture with the formation of hemorrhage, which lifts the plaque, increasing the narrowing of the artery until complete closure. Insufficient blood supply to the plaque itself often leads to the fact that its contents are partly necrotizing forming a mushy detritus. Platelets in blood are unable to stick to intact vascular wall and are deposited in an area devoid of endothelium, giving rise to the development of thrombus.

Widespread and significant expression of aortic atherosclerosis may be the cause of its aneurysm, which is manifested symptoms of compression of the adjacent to the aortic bodies. The most dangerous complications of an aortic aneurysm is its delamination and rupture.

The basis for the prevention of atherosclerosis is a rational way of life: work and rest, reducing the likelihood of mental overstrain, with the exception inactivity, classes’ recreational physical activity, and stopping smoking and drinking. Of great importance is nutrition: stability of normal body weight, elimination of excessive amounts of food of animal fats and replacing them with vegetable fats, enough content in the diet of vitamins, especially vitamin C intake of sweets. Important in the prevention of atherosclerosis is early detection of hypertension and diabetes, predisposing to the development of vascular lesions, and their systematic carefully controlled treatment.

Myocardial infarction

Myocardial infarction– an acute disease of the heart caused by the development of one or more foci of necrosis in cardiac muscle and is manifested cardiac activity, observed more often in men aged between 40 to 60 years. Usually occurs as a result of coronary heart arteries with atherosclerosis, when there is a narrowing of their lumen. Often, this blockage of blood vessels joined in his area of destruction, resulting in blood in whole or in part ceases to flow to the appropriate section of the heart muscle, and it formed foci of necrosis (necrosis). In 20% of all cases of myocardial infarction is fatal, and in 60-70% – in the first 2 hours.

In most cases, myocardial infarction is preceded by a sharp physical or mental strain. Most often it develops during exacerbation of ischemic heart disease during this period, called pre-infarction, frequent angina, become less effective action of nitroglycerin. It can last from several days to several weeks.

The main manifestation of myocardial infarction – a long bout of intense pain in my chest burning, pressing, less tearing, burning nature, which does not disappear after re-taking nitroglycerin. Attack lasts more than an hour (sometimes several hours), accompanied by severe weakness, feeling the fear of death, as well as shortness of breath and other signs of disorders of the heart.

In most cases, myocardial infarction accompanied by characteristic changes in the electrocardiogram, which can be delayed, appearing occasionally in a few hours or even days after decrease in pain intensity.

If you experience a sharp pain behind the breastbone, not disappearing after administration of nitroglycerin, an urgent need to call an ambulance is required. Based on careful examination of the patient, including electrocardiography, it is possible to recognize the disease. Before the arrival of the doctor to the patient and provide the maximum physical and mental rest: it should be laid, as far as possible to allay. When you are choking or shortness of breath the patient must give Half-upright position in bed. Although myocardial infarction nitroglycerin does not completely eliminate the pain, re-use it as appropriate and necessary. Bring noticeable relief and distraction tools: mustard on the heart and sternum, warmer to the feet, warm hands.

With the preventive point of view it is important that any sudden acute cardiovascular weakness, especially the attack of cardiac asthma in elderly and senile, should primarily cause health professional thought on the development of pain of myocardial infarction.

There is a sudden abdominal pain, vomiting, abdominal distention, and sometimes paresis of the intestine. This version of myocardial infarction is most difficult to diagnose. Localization of pain in the abdomen may lead to erroneous diagnosis of acute abdomen. Known case of mistaken gastric lavage is observed in these patients.

Sometimes myocardial infarction is clinically apparent only in cardiac rhythm disturbances.

During myocardial infarction identify the following periods:

Pre-infarction
Acute (7-10 days)
Sub-acute (up to 3 weeks);
Recovery (4-7 weeks)
During subsequent rehabilitation (2,5-4 months);
Post-infarction.

Myocardial infarction is found in lot of complications. Among the early complications of myocardial most important are the various forms of shock (collapse), often as heart failure, severe cardiac arrhythmias, external and internal ruptures of the heart muscle.

Patients with acute illness are in need of constant supervision of staff. During the first episode it is often followed by repeated, more severe. The disease may be complicated by acute heart failure, cardiac arrhythmias, etc.

Care and treatment of myocardial infarction

All recommendations, including diet and regime, gives a doctor. If the treatment is carried out at home, caring for sick relatives exercise under medical supervision.

Nutrition fractional and varied, but in the first days of illness is better to eat less, preferring the less high-calorie foods, preferably fruit and vegetable purees. Food that causes flatulence, such as peas, milk etc, excluded from the diet, because it can raise the diaphragm and presses the heart. Fatty meals smoked and salted foods, all types of alcoholic beverages are prohibited.

From the first days of treatment with no complications the doctor prescribes individually selected complex physical therapy. Care should be taken to a room where the sick, the air was always fresh.

Rehabilitative therapy aimed at preparing the patient with myocardial infarction to an active lifestyle, starting from the first days of treatment. It is conducted under the direction and supervision of a physician.

Day regime should be strictly regulated. Paste and go to bed every day is better at one time. Sleep duration of at least 7 hours. Nutrition should be a four-time, diverse, rich in vitamins and limited in calories (less than 2500 kcal / day). Stop smoking and alcohol abuse – the necessary conditions for prevention of myocardial infarction.

Cardiac arrhythmia

Cardiac arrhythmia – a variety of abnormalities in the formation or conduct of the excitation pulses to the heart, most often seen in heart rhythm disturbances, or the rate of its contractions. Some arrhythmias are detected only by ECG, and in cases of violations of rhythm or rate of heart contractions are often felt by the patient and detected by auscultation of the heart and probing pulse in the arteries.

Normal, or sinus rhythm of the heart shaped excitation pulses that occur with some frequency in special cells in the right atrium and propagating in the conduction system in the atria and ventricles of the heart. The emergence of cardiac arrhythmia can be caused by the formation of the excitation pulses outside the sinus node, their circulation or abnormal slowing of conduction along the conducting system of the heart due to congenital abnormalities of development, or in connection with disorders of the nervous regulation of the activity or heart disease.

Cardiac arrhythmia varied in its manifestations, and vary in clinical significance. Major cardiac arrhythmias are premature beats, paroxysmal tachycardia, bradycardia with heart block and atrial fibrillation. The latter, in most cases associated with heart disease, often observed in some rheumatic heart disease.

Manifested atrial fibrillation full spasmodic heart rate, often combined with their increased frequency. It can be permanent and paroxysmal in nature, with paroxysms of arrhythmia, sometimes for several years preceding its permanent form.

In elderly and senile cardiac arrhythmias commonly occur on the background cardiosclerosis, but their origins are often involved ischemic myocardium dystrophy. Organic changes in the myocardium most contribute to the emergence of arrhythmia of the heart, when they are localized in the sinus node and conducting system. Cause cardiac arrhythmias may also be congenital anomalies of these structures.

In pathogenised arrhythmia large role is played by changes in the ratio of the contents of potassium, sodium, calcium and magnesium in myocardial cells and the extra cellular environment.

Coronary heart disease

Coronary heart disease – acute and chronic heart failure caused by a decrease or cessation of delivery of blood to the myocardium due to atherosclerotic process in coronary arteries. The term was proposed in 1957. The WHO team. In most cases the reason for this is the dramatic narrowing of one or several branches of the coronary arteries feeding the heart, due to lesions of atherosclerosis. Restriction of blood flow to the myocardium reduces the delivery to him of oxygen, nutrients, and removal of waste products of metabolism, toxins.

Depending on the combination of several factors manifestations of coronary heart disease may be different. Its first manifestation may be sudden death or myocardial infarction, angina, heart failure, heart rhythm disturbances. Often, this disease affects young people (aged 30-40 years), active lifestyles, are leading to huge moral and economic losses. The annual mortality rate from coronary heart disease varies from 5, 4 to 11.3%, depending on the number of diseased arteries and the severity of coronary atherosclerosis.

Coronary heart disease can occur in both acute and chronic. Wide dissemination of the disease in most people of working age has transformed coronary heart disease into important social and medical problem. Increased the incidence of coronary heart disease is attributed, primarily, with a decrease in physical activity, family history, obesity and other risk factors. Prevalence of coronary heart disease is higher among people who are inherent in the constant striving for success in all areas; long-term overload operation. Such complex features are sometimes called “coronary personality profile.”

During a prolonged period of illness, it is characterized by exacerbation, interspersed with periods of relative prosperity, when the disease may not manifest itself subjectively. Initial signs of coronary artery disease – angina occurring during exercise. In what can bind with attacks occurring at rest. Paroxysmal pain is localized in the upper or middle part of the sternum or retrosternal area on the left edge of the sternum. By the nature of pain is a pressing, rending, or nagging, less stitching.

In the diagnosis of coronary heart disease are widely used electrocardiographic methods. ECG is usually recorded in 12 leads at rest once or repeatedly.

Therapy in coronary heart disease aims at restoring the lost balance between the inflows of blood to the heart muscle. Significant role in the prevention of coronary heart disease is diet. Its basic principles: limiting the total amount and caloric intake, allowing to keep a healthy body weight, a significant restriction of animal fats and carbohydrate, excluding alcoholic beverages, food fortification with vegetable oils and vitamins C and Group B. In moderate physical activity is recommended to eat four times a day at regular intervals, with a calorie daily diet within 2500 kcal. In the diet should include foods containing large amounts of valuable protein, raw vegetables, fruits and berries.

Hypertensive heart disease

Hypertensive heart disease is a disease of the cardiovascular system, characterized by continuous or periodic high blood pressure. Unlike other forms of hypertension, this increase is not the result of another illness.

It is the most common disease in the world, effecting all sorts and races of people. In the United States in the 70′s it was about 60 million people with high blood pressure and only ¼ of the adult population registered with an “ideal” blood pressure. Cause of hypertension is not disclosed until the end. But the basic mechanisms leading to stable high blood pressure are known. Leading one among them is the nervous mechanism. Its primary link – the emotions, spiritual experiences, accompanied with healthy people different reactions, including high blood pressure.

To prevent further development of hypertension, reduce tension; relieve accumulated “charge” of emotions. This discharge is most naturally occurs in conditions of increased physical activity.

The steady progression of hypertensive disease can be halted and even reversed in a timely treatment. Medicine offers a variety of tools that enhance the excretion of renal salt excretion. Therefore, patients with hypertensive disease are often prescribed diuretics.

Reliably known that the plump man, who suffers from hypertension, is sometimes enough to get rid of excess body weight to blood pressure returned to normal without medication. Indeed with the disappearance of fat eliminated as unnecessary an extensive network of tiny blood vessels that developed in this tissue as it grows. In other words, fat deposits are forcing the heart muscle to work under high pressure in the system of blood vessels.

Thus, each person can own to prevent the development of hypertension, without resorting to drugs. This is proved by observations of large groups of patients; strictly implement the recommendations regarding physical activity, nutrition, low calorie and loss of salt in food. One-year observation period showed that most people have returned to normal blood pressure, decreased body weight, and eliminated the need for antihypertensive drugs.

Hypertensive heart disease is not one of the incurable. Arsenal of modern medicine is adequate to maintain blood pressure at the required level, and thereby inhibit the progression of the disease.

Measures for the prevention of hypertension coincide with the recommendations for patients. They are particularly necessary for people with a hereditary predisposition to the disease.

Risk factors for cardiovascular system

Smoking

Tobacco contains the alkaloid nicotine. Nicotine raises blood pressure, constricts the small blood vessels, speeds up breathing. Inhalation of smoke containing combustion products of tobacco reduces the oxygen content in arterial blood.

In the second half of the twentieth century, cigarette smoking has become a common habit. Observation period of 6 years for deaths of 45 men 49 years of age showed that overall mortality regular smokers was 2.7 times higher than non-smokers. According to American scientists in the United States, cigarette smoking contributes annually 325 thousand premature deaths.

In one study, we show that the average number of cases of cardiovascular disease per year per 1000 people aged 45-54 years for nonsmokers equals 8.1, with smoked per day to 20 cigarettes – 11.2, while smoking more than 20 Cigarettes – 16.2, i.e. twice that of nonsmokers.

Nicotine and carbon monoxide (carbon monoxide), apparently, are the main damaging factors. Cigarette smoke contains up to 26% carbon monoxide, moving into bloodstream and binds to hemoglobin (the main carrier of oxygen), thereby breaking the ability to transport oxygen to tissues.

Harm of smoking is so high that in recent years introduced measures against smoking: banned sale of tobacco products to children, smoking in public places and transport, etc.

Psychological factors

This factor has always attached, and has great importance to the development of cardiovascular diseases. Over the past few years have been particularly thorough study of human behavior. Was isolated type of behavior (type A *)

“Type A” behavior is an emotional driving range seen in humans involved in endless attempts to do more for less and less time. These people often appear elements of “freely express” hostility; easily occur at the slightest provocation. In individuals with behavioral features of type “A” has marked symptoms. These people are often simultaneously performing several tasks (reading while shaving, eating, etc.), during the conversation, they also think about other matters, not just paying attention to the interlocutor. They quickly go and eat. To convince these people to change their lifestyle, it is difficult for several reasons:

They are generally proud of their behavior and believe that success in work and society, which they achieved, is associated with this type of behavior.

Persons with the behavior of type A *, are generally pragmatic, and it is difficult to understand how their behavior can lead to heart disease.

In most cases, this energetic, hard working people that bring great benefit to society. And the challenge is to convince them to acquire such habits that will counteract the adverse effect of the characteristics of their behavior on health.

Overweight

In most economically developed countries, overweight has become widespread and poses a serious public health problem. The reason for this, in most cases seen in the discrepancy between the arrival of a large number of food calories and low power consumption due to sedentary lifestyles. The prevalence of overweight, being minimal at 20-29-year-olds (7.8%), with age has steadily increased to 11%, 30-39-year-olds. While over 40-49-year-olds it increases up to 25.7% – to 50-59-year-olds.

The link between overweight and risk of cardio-vascular system is quite complicated, since, is an independent risk factor.

Overweight attracted much attention from the fact that it is amenable to correction without using any drugs. Definition of normal body weight, because for these purposes are no uniform criteria.

Reducing excess body weight and maintain it at a normal level, the challenge is difficult. Controlling your body weight, it is necessary to monitor the quantity and composition of your food and physical activity, diet should be balanced, but the food must be low calorie.

Elevated levels of cholesterol in the blood

Cholesterol circulates in the blood in the form of a dense form of lipoprotein. A certain level of cholesterol in the blood is maintained by the cholesterol coming from the food, and its synthesis in the body. Evolved in practice the boundary of the normal blood cholesterol level is conditional. Considered normal blood levels of cholesterol is 6.72 mmol / l (260 mg). Lower levels of blood cholesterol, 5.17 mmol / l (200 mg) and below – are less dangerous.

Quite often the elevated levels of cholesterol are present blood. Blood cholesterol level 6.72 mmol / l (260 mg) and higher in men between age of 40-59 is found in 25.9% of cases.

Rapid change in the twentieth century lifestyle associated with industrialization, urbanization and mechanization, largely contributed to the illness of the cardiovascular system have become a mass phenomenon among the population of economically developed countries.

Modern principles of prevention of cardiovascular disease are based on the anti-risk factors. All over the world prevention programs have shown that it is possible to reduce the mortality from cardiovascular diseases observed in recent years in some countries, the best proof. It should be emphasized that some of these risk factors are common to a number of diseases.

Major lifestyle habits are laid in childhood and adolescence, so it becomes especially important to teach children healthy lifestyles to prevent them from developing habits that are risk factors for cardiovascular disease (smoking, overeating, etc.).

Once you have experimented asking questions for a while, you will realize just how great questions are for starting conversations, helping them flow and for getting to know someone better. Now it is time to have some fun with it!

What makes an excellent conversation question?

1. It is easy to answer

2. It does not cause offence

3. It includes everyone

4. People will not be judged on their responses!

This last point is particularly important, as people will be reluctant to talk if they feel they will be judged. So you can see a good conversation question is also about tone and circumstances.

Below is a list of excellent conversation questions to delve deeper into the personalities of people you feel comfortable with and find out a few more things about them. These are great for social gatherings and parties or anywhere where you want to have fun and get to know someone in the process.

It is a great spin on the old party game “Twenty Questions” but see where each question leads you when you get the answers. Do not turn your questioning into an interrogation and listen to the answers you get.

Pick up on these answers and as subsidiary questions, add your own answers: ask whatever seems appropriate and whatever the other person seems to want you to do. Just go with the flow and enjoy it!

1. If you were God for a day, what would you do?

2. If you could be the parent of one famous person, who would you want it to be and why?

3. What was the last thing you regret buying?

4. If you had a chance to bring one person back from the dead, who would it be and why?

5. What three things you regret not learning to do?

6. If you had a crystal ball that could tell you the truth about any one thing you wished to know about yourself, life, the future, or anything else, what would you want to know?

7. What’s worse… having expectations that are too high, or having no expectations at all?

8. How do you know when you’re in love?

9. What is the most important invention or innovation that has happened during your life-time?

10. How would you spend your ideal day?

11. What, if anything, is too serious to be joked about?

12. What three adjectives might other people use to describe your personality?

13. Who would you choose to be shipwrecked on a desert island with?

14. What is your idea of a perfect romantic evening?

15. If you were to be remembered for one thing, what would you like it to be?

16. If you were guaranteed honest responses to any three questions, whom would you question, and what would you ask them?

17. If you saw someone shoplifting, what would you do?

18. Is there anything you would willingly give your life for?

19. If you could re-live a day of your life again, which would it be and why?

20. If you could be invisible for a day, what would you do?

These are all light-hearted questions that should cause no-one offence, but they also touch on philosophical issues and allow you to really get to know a person – if they are honest with their answers. You make it a lot more likely that they will tell the truth if you set the scene and provide a relaxed atmosphere and if you are prepared to chip in with your own answers.

Under those circumstances, these provide excellent conversation questions to enable you to know more about your friends than you might ever have found out in any other way.