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Renungan 'tuk Bunda

23 Foods That Can Save Your Heart

Fresh Herbs

Fresh herbs make many other foods heart-healthy when they replace salt, fat, and cholesterol. These flavor powerhouses, along with nuts, berries — even coffee — form a global approach to heart-wise eating. Read on for 23 more delicious ways to fight heart disease, stroke, high blood pressure, high cholesterol, and diabetes.

Fact: Rosemary, sage, oregano, and thyme contain antioxidants.

Black Beans

Mild, tender black beans are packed with heart-healthy nutrients including folate, antioxidants, magnesium for lowering blood pressure, and fiber — which helps control both cholesterol and blood sugar levels.

Tip: Canned black beans are quick additions to soups and salads. Rinse to remove extra sodium.

Salmon: Super Food

A top food for heart health, it's rich in the omega-3s EPA and DHA. Omega-3s lower risk of rhythm disorders, which can lead to sudden cardiac death. Salmon also lowers blood triglycerides and reduces inflammation. The American Heart Association recommends two servings of salmon or other oily fish a week.

Tip: Bake in foil with herbs and veggies. Toss extra cooked salmon in fish tacos and salads.

Tuna for Omega-3s

Tuna is a good source of heart-healthy omega-3s; it generally costs less than salmon. Albacore (white tuna) contains more omega-3s than other tuna varieties. Reel in these other sources of omega-3s, too: mackerel, herring, lake trout, sardines, and anchovies.

Tip: Grill tuna steak with dill and lemon; choose tuna packed in water, not oil.

Extra Virgin Olive Oil

This oil, made from the first press of olives, is especially rich in heart-healthy antioxidants called polyphenols, as well as healthy monounsaturated fats. When olive oil replaces saturated fat (like butter), it can help lower cholesterol levels. Polyphenols may protect blood vessels.

Tip: Use for salads, on cooked veggies, with bread. Look for cold-pressed and use within six months.

Walnuts

A small handful of walnuts (1.5 ounces) a day may lower your cholesterol and reduce inflammation in the arteries of the heart. Walnuts are packed with omega-3s, monounsaturated fats, and fiber. The benefits come when walnuts replace bad fats, like those in chips and cookies – and you don't increase your calorie count.

Tip: A handful has nearly 300 calories. Walnut oil has omega–3s, too; use in salad dressings.

Almonds

Slivered almonds go well with vegetables, fish, chicken, even desserts, and just a handful adds a good measure of heart health to your meals. They're chock full of vitamin E, plant sterols, fiber, and heart-healthy fats. Almonds may help lower LDL cholesterol and reduce the risk of diabetes.

Tip: Toast to enhance almonds' creamy, mild flavor.

Edamame

These green soybeans are moving beyond Japanese restaurants, where they're a tasty appetizer. They're packed with soy protein, which can lower blood triglyceride levels. A half cup of edamame also has 9 grams of cholesterol-lowering fiber — equal to four slices of whole-wheat bread.

Tip: Try frozen edamame, boil, and serve warm in the pod.

Tofu

Make soy protein the main attraction more often at dinnertime by cooking with tofu instead of red meat. You gain all the heart-healthy minerals, fiber, and polyunsaturated fats of soy — and you avoid a load of artery-clogging saturated fat.

Tip: Chop firm tofu, marinate, then grill or stir-fry, going easy on the oil. Add tofu to soups for protein with no added fat.

Sweet Potatoes

Sweet potatoes are a hearty, healthy substitute for white potatoes for people concerned about diabetes. With a low glycemic index, these spuds won't cause a quick spike in blood sugar. Ample fiber, vitamin A, and lycopene add to their heart-healthy profile.

Tip: Enhance their natural sweetness with cinnamon and lime juice, instead of sugary toppings.

Oranges

This sweet, juicy fruit contains the cholesterol-fighting fiber pectin — as well as potassium, which helps control blood pressure. A small study shows that OJ may improve blood vessel function and modestly lower blood pressure through the antioxidant hesperidin.

Tip: A medium orange averages 62 calories, with 3 grams of fiber.

Swiss Chard

The dark green, leafy vegetable is rich in potassium and magnesium, minerals that help control blood pressure. Fiber, vitamin A, and the antioxidants, lutein and zeaxanthin, add to the heart-healthy profile.

Tip: Serve with grilled meats or as a bed for fish. Saute with olive oil and garlic until wilted, season with herbs and pepper.

Carrots

The latest research on carrots shows these sweet, crunchy veggies may help control blood sugar levels and reduce the risk of developing diabetes. They're also a top cholesterol-fighting food, thanks to ample amounts of soluble fiber — the kind found in oats.

Tip: Sneak shredded carrots into spaghetti sauce and muffin batter.

Barley

Try this nutty, whole grain in place of rice with dinner or simmer barley into soups and stews. The fiber in barley can help lower cholesterol levels and may lower blood glucose levels, too.

Tip: Hulled or "whole grain" barley is the most nutritious. Barley grits are toasted and ground; nice for cereal or as a side dish. Pearl barley is quick, but much

Oatmeal

Oats in all forms can help your heart by lowering LDL, the bad cholesterol. A warm bowl of oatmeal fills you up for hours, fights snack attacks, and helps keep blood sugar levels stable over time — making it useful for people with diabetes, too.

Tip: Swap oats for one-third of the flour in pancakes, muffins, and baked goods. Use oats instead of bread crumbs in cooking.

Flaxseed

This shiny, honey-colored seed has three elements that are good for your heart: fiber, phytochemicals called lignans, and ALA, an omega-3 fatty acid found in plants. The body converts ALA to the more powerful omega-3s, EPA and DHA.

Tip: Grind flaxseed for the best nutrition. Add it to cereal, baked goods, yogurt, even mustard on a sandwich.

Low-Fat Yogurt

While low-fat dairy is most often touted for bone health, these foods can help control high blood pressure, too. Milk is high in calcium and potassium and yogurt has twice as much of these important minerals. To really boost the calcium and minimize the fat, choose low-fat or non-fat varieties.

Tip: Use milk instead of water in instant oatmeal, hot chocolate, and dried soups.

Foods Fortified With Sterols

Want the heart-healthy power of vegetables in your milk or on toast? Margarine, soy milk, or orange juice can deliver — when they're fortified with cholesterol-fighting sterols and stanols. These plant extracts block cholesterol absorption in the gut and can lower LDL levels by 10% without affecting good cholesterol.

Tip: Consume at least 2 grams of sterols a day.

Coffee

Coffee and tea may help protect your heart by warding off type 2 diabetes. Studies show that people who drink 3-4 cups a day may cut their risk by 25% — and even decaffeinated coffee works. Caution is due, however, for those who already have diabetes or hypertension; caffeine can complicate these conditions.

Tip: Choose black coffee or a non-fat latte to limit fat and calories.

Cayenne Chili Pepper

Shaking hot chili powder on food may help prevent a spike in insulin levels after meals. A small study in Australia showed that simply adding chili to a hamburger meal produced lower insulin levels in overweight volunteers.

Tip: Chili powder is a blend of five spices, while dried chili pepper comes from a single hot pepper. Both are good substitutes for salt in recipes.

Kosher Salt

This may be worth a try for people trying to control high blood pressure. It has half the sodium of table salt, thanks to its large crystals. You'll still need to measure carefully; a teaspoon of Kosher salt has 1,120 milligrams of sodium — not too far below the 1,500-milligram daily limit for people with hypertension.

Tip: Mix with your favorite herbs for a homemade, low-salt spice blend.

Cherries

Cherries are packed with anthocyanins, an antioxidant believed to help protect blood vessels. Cherries in any form provide these heart-healthy nutrients: the larger heart-shaped sweet cherries, the sour cherries used for baking, as well as dried cherries and cherry juice.

Tip: Sprinkle dried cherries into cereal, muffin batter, green salads and wild rice.

Blueberries

The list of healthy nutrients in blueberries is extensive: anthocyanins give them their deep blue color and support heart health. Blueberries also contain ellagic acid, beta-carotene, lutein, vitamin C, folate, magnesium, potassium, and fiber.

Tip: Add fresh or dried blueberries to cereal, pancakes, or yogurt. Puree a batch for a dessert sauce.

Penyakit Kardiovaskular

Penyakit kardiovaskular merupakan penyebab utama kematian dan kecacatan di seluruh dunia. Fakta dari WHO menyebutkan bahwa terjadi satu kematian akibat penyakit kardiovaskular setiap dua detik, serangan jantung setiap lima detik dan akibat stroke setiap enam detik. Setiap tahunnya diperkirakan 17 juta orang meninggal akibat penyakit kardiovaskular.

Apa itu penyakit Kardiovaskular ?

Penyakit kardiovaskular merupakan suatu istilah untuk gangguan yang menyebabkan penyakit jantung (kardio) dan pembuluh darah (vaskular). Ada tiga bentuk penyakit kardiovaskular, yakni penyakit jantung koroner, penyakit serebrovaskular, dan penyakit vaskular perifer.

Penyakit jantung koroner adalah penyakit pembuluh darah yang mensuplai jantung. Implikasinya meliputi infark miokard (serangan jantung), angina (nyeri dada), dan aritmia (irama jantung abnormal).

Penyakit serebrovaskular adalah penyakit pembuluh darah yang mensuplai otak. Implikasinya meliputi stroke (kerusakan sel otak karena kurangnya suplai darah) dan transient ischaemic attack (kerusakan sementara pada penglihatan, kemampuan berbicara, rasa atau gerakan).

Penyakit vaskular perifer adalah penyakit pembuluh darah yang mensuplai tangan dan kaki yang berakibat rasa sakit yang sebentar datang dan pergi, serta rasa sakit karena kram otot kaki saat olah raga.

Apa penyebab penyakit Kardiovasular ?

Serangan jantung dan stroke terutama disebabkan oleh aterosklerosis (penumpukan lemak) pada dinding arteri pembuluh darah yang mensuplai jantung dan otak. Deposit lemak yang bertumpuk menyebabkan terbentuknya lesi yang lama kelamaan akan membesar dan menebal sehingga mempersempit arteri dan menghambat aliran darah. Akhirnya pembuluh darah akan mengeras dan bersifat kurang lentur.

dan otak tidak menerima suplai darah yang cukup. Hambatan aliran darah selanjutnya dapat berakibat pada episode kardiovaskular yang lebih serius termasuk serangan jantung dan stroke.Gangguan kardiovaskular yang disebabkan aterosklerosis dikaitkan dengan berkurangnya aliran darah karena jantung

Adanya sumbatan darah juga dapat menyebabkan terjadinya robekan jaringan di arteri yang kemudian akan membengkak dan dapat menghambat seluruh pembuluh darah sehingga mengakibatkan serangan jantung atau stroke.

Terdapat sejumlah faktor yang menyebabkan seseorang berisiko terhadap penyakit kardiovaskular. Faktor risiko ini dibagi menjadi dua kelompok, yang dapat dikendalikan dan yang tidak dapat dikendalikan. 80 persen penyakit jantung koroner dan serebrovaskular disebabkan oleh faktor risiko yang dapat dikendalikan.

Faktor risiko yang dapat dikendalikan meliputi kadar kolesterol darah yang tinggi (hiperkolesterolemia), hipertensi, diabetes mellitus, obesitas, dan gaya hidup (kurang gerak, merokok, konsumsi alkohol berlebihan). Sementara faktor risiko yang tidak dapat dikendalikan meliputi usia, jenis kelamin, dan riwayat penyakit kardiovaskular dalam keluarga.

Faktanya, sekitar 75 persen penyakit kardiovaskular di seluruh dunia disebabkan oleh faktor risiko konvensional termasuk obesitas, kurang aktivitas fisik, dan penggunaan tembakau (merokok). Sementara di negara maju, sepertiga penyakit kardiovaskular disebabkan lima faktor risiko yakni tembakau, alkohol, tekanan darah tinggi, kolesterol, dan obesitas.

Hiperkolesterol dan pola hidup sehat

Salah satu faktor risiko penyakit kardiovaskular yang dapat dikendalikan adalah kadar kolesterol darah yang tinggi (hiperkolesterolemia).

makanan berkolesterol tinggi

Sejatinya, kolesterol ada di setiap sel tubuh dan setiap sel memerlukannya. Risiko terkena penyakit kardiovaskular meningkat bila terdapat banyak lemak dalam darah. Penurunan berat badan, diet rendah lemak, dan perubahan gaya hidup dapat menurunkan kolesterol. Kadang, ketiga hal ini saja tidak cukup. Kadar kolesterol tetap tinggi sehingga Anda berisiko terkena serangan jantung atau stroke.

Kolesterol hanyalah salah satu jenis lemak (lipid) dalam darah. Sering kali orang menganggap kolesterol itu racun, padahal kita tidak dapat hidup tanpa kolesterol. Kolesterol sangat penting untuk membran sel tubuh, insulator (selubung) saraf, dan memproduksi hormon tertentu. Kolesterol juga membantu proses pencernaan.

Hati memproduksi sekitar 80% kolesterol di tubuh. Selebihnya berasal dari konsumsi produk hewani.

Seperti halnya zat gizi dari makanan, kolesterol dikirim ke seluruh tubuh melalui aliran darah. Dalam proses ini, kolesterol membentuk ikatan dengan protein. Paket kolesterol-protein ini disebut lipoprotein.

Kolesterol lipoprotein berkerapatan rendah (low-density lipoprotein/LDL) sering disebut sebagai kolesterol “jahat”. Lama-kelamaan kolesterol ini bersama bahan lain menumpuk di pembuluh darah dan menyebabkan plak. Plak ini dapat menyebabkan penyumbatan yang berakibat terjadinya serangan jantung dan stroke.

Sebaliknya, kolesterol lipoprotein berkerapatan tinggi (high-density lipoprotein/HDL) sering disebut sebagai kolesterol “baik” karena mambantu membersihkan kolesterol dari pembuluh darah.

Cara untuk menurunkan kadar kolesterol dalam darah yakni dengan melakukan perubahan pola hidup. Pola hidup yang sehat merupakan pilihan terbaik. Adapun cara menurunkan kadar kolesterol diantaranya adalah sebagai berikut:

• Berolah raga secara teratur.
• Menjaga berat badan yang sehat.
• Mengurang jumlah alkohol, karbohidrat dan lemak jenuh dalam makanan.
• Banyak mengkonsumsi buah-buahan, sayur-sayuran, roti gandum, sereal dan buncis.
• Hanya mengkonsumsi susu skim, keju, krim asam dan yogurt yang rendah lemak.
• Mengurangi konsumsi daging tanpa lemak, ayam tanpa kulit dan ikan.
• Menghindari makanan yang banyak mengandung lemak dan kaya akan kolesterol, seperti kentang goreng dan makanan cepat saji lainnya, tortila, sosis, hot dog, cake, kue kering, dan hidangan pencuci mulut lainnya.
• Jangan menggoreng makanan anda, tapi masaklah dengan microwave, direbus, dipanggang atau dibakar.
• Hindari juga lemak jenuh, yang terdapat di dalam daging atau produk hewan lainnya. Lemak jenuh meningkatkan kadar kolesterol darah, meskipun makanan yang mengandung lemak jenuh diberi label "bebas kolesterol".Contohnya, kue bebas kolesterol mungkin kaya akan lemak jenuh seperti minyak palem atau minyak kelapa, yang akan menaikkan kadar kolesterol anda.
• Tidak ada anjuran mengenai jumlah asupan total lemak perhari. Meskipun demikian, anda harus mencoba untuk membatasinya sampai 30% atau kurang dari total kalori setiap harinya dan lemak yang berasal dari lemak jenuh harus kurang dari 10%.

Memang, tidak bisa dilakukan intervensi terhadap faktor risiko yang tidak dapat dikendalikan. Usia, jenis kelamin, dan riwayat penyakit kardiovaskular dalam keluarga merupakan hal yang tidak mungkin diubah. Langkah nyata selanjutnya hanyalah bagaimana me-manage faktor risiko yang dapat dikendalikan.

Terlihat jelas bahwa faktor risiko yang dapat dikendalikan lebih dominan berkontribusi sebagai penyebab penyakit kardiovaskular. Walaupun pengobatan dapat dilakukan pada hampir semua bentuk penyakit kardiovaskular termasuk hipertensi, kolesterol tinggi, dan diabetes mellitus, namun semua itu berpulang kepada individu untuk menjalankan pola hidup sehat. Sedapat mungkin menghindari faktor risiko yang dapat menyebabkan penyakit kardiovaskular merupakan langkah terbaik yang dapat dilakukan.

Fetal Development Month by Month

You're pregnant. Congratulations! You are curious how big your developing baby is, what your baby looks like as it grows inside you, and when you'll feel it move, right? Take a peek inside the womb to see how a fetus develops from month to month.


- Conception

If a sperm cell meets and penetrates an egg, it will fertilize it. This is known as conception. At this moment, the genetic make-up is complete, including the sex of the infant. Within about three days after conception, the fertilized egg, which is dividing rapidly into many cells, passes through the fallopian tube into the uterus where it attaches to the uterine wall. The placenta, which will nourish the baby, also begins to form.
A sperm cell penetrating an egg, resulting in conception :



- Fetal Development at 4 Weeks


At this point of development the structures that eventually form the face and neck are becoming evident. The heart and blood vessels continue to develop. And the lungs, stomach, and liver start to develop. A home pregnancy test is now positive.

- Fetal Development at 8 Weeks


The baby is now about the size of a grape – almost an inch in size. Eyelids and ears are forming and even the tip of the nose is visible. The arms and legs are well formed. The fingers and toes grow longer and more distinct.


- Fetal Development at 12 Weeks



The fetus measures about two and a half inches and starts to make its own movements. You will start to see the top of the uterus above the pelvic bone. Your doctor may hear the baby's heartbeat with special instruments. The sex organs of the baby should start to become clear.

- Fetal Development at 16 Weeks



The fetus now measures about 4.3 to 4.6 inches and weighs about 2.8 ounces. The top of your uterus should be felt about three inches below your belly button. The baby's eyes can blink and the heart and blood vessels are fully formed. The baby's fingers and toes should have fingerprints.

- Fetal Development at 20 Weeks



The baby weighs about 9 ounces and is about six inches long. The uterus should be at the level of the belly button. The baby can suck a thumb, yawn, stretch, and make faces. Soon — if you haven't already — you'll feel your baby move, which is called "quickening."

Time for an Ultrasound
An ultrasound is generally performed for all pregnant women at 20 weeks of gestation. During this ultrasound, the doctor will confirm that the placenta is healthy and attached normally and that your baby is growing properly in the uterus. The baby's heartbeat and movement of its body, arms, and legs can also be seen on the ultrasound. The gender ofthe baby can usually be determined at 20 weeks



- Fetal Development at 24 Weeks



The fetus weighs about 1.4 pounds now. It responds to sounds by moving or increasing its pulse. You may notice jerking motions if it hiccups. With the inner ear fully developed, it may be able to sense being upside down in the womb.

- Fetal Development at 28 Weeks



The fetus weighs about 2 pounds 6 ounces. It changes position frequently at this point in pregnancy. There's a good chance of survival if your baby was born prematurely now. Ask your doctor about preterm labor warning signs. Register for birthing classes. Birthing classes prepare you for many aspects of childbirth, including labor and delivery and parenting the newborn.

- Fetal Development at 32 Weeks



Often on the move, the fetus weighs almost 4 pounds. The baby's skin has less wrinkles as a layer of fat starts to form under the skin. It will gain up to half its birth weight between now and delivery. Ask your doctor how to do a fetal movement chart. Think about breastfeeding. Soon you may start leaking colostrum from your breasts, a yellowish fluid that precedes milk production.Visits to the doctor generally occur every two weeks at this stage of pregnancy.

- Fetal Development at 36 Weeks



Babies differ in size, depending on many factors (such as gender, the number of babies being carried, and size of the parents), so your baby's overall rate of growth is as important as the actual size. On average, it's about 12.5 inches and weighs 5.5 pounds. The brain has been developing rapidly. Lungs are nearly fully developed. The head is usually positioned down into the pelvis by now. A pregnancy is considered 'at term' once 37 weeks has been completed; baby is ready!

- Birth!



A mother's due date marks the end of her 40th week. A pregnancy begins with implantation and the delivery date can be calculated using the first day of the last period. Based on this, pregnancy can last between 38 and 42 weeks with a 'full term' delivery occurring around 40 weeks. Some post-term pregnancies – those lasting more than 42 weeks – are not truly post-term. A common "cause" is an incorrect due date. For safety reasons, most babies are delivered by 42 weeks, inducing labor if necessary.

"Childbirth" :

FAT vs FITS

Popcorn Is a Perfect Healthy Snack

Low-fat popcorn is crunchy, delicious, and a source of whole grain fiber. Plus, you can enjoy a large, filling portion! Look for popcorn made with "94% Fat Free Butter" or air-popped popcorn. Potato chips are high in fat and it’s hard to eat just a few - all that you get in a 1 oz serving. If you love chips, go for the baked ones and watch your portion size.

One Bowl for Your Fiber Needs

For a nourishing start to your day, choose a whole-grain bran cereal packed with fiber, such as raisin bran or bran flakes. Add fruit and low-fat milk for the most nutritious beginning. Granola may be natural but it’s often high in fat. Use granola sparingly or as a topper on low-fat yogurt.

Shave the Fat, Not the Flavor

Choose sorbets, sherbets, light ice creams, or frozen yogurts for a fraction of the fat and calories. Thanks to a new special churning technology, these frozen treats taste like rich and creamy premium ice cream. A ½ cup dessert can fit into everyone’s diet.

Thanks to a new special churning technology, these frozen treats taste like rich and creaSkip High-Fat Pizza Toppings

Enjoy thin-crust frozen pizza Margarita style, or with grilled chicken or veggies. By passing on the sausage, pepperoni, and extra cheese, you’ll slash the fat, sodium, and calories in this favorite food.

Limit your portion to two slices (of a 12-inch pizza) and add a filling side salad to complete the meal.

Go for Real Juice

100% fruit juices are naturally rich in vitamins, minerals, and disease-fighting antioxidants. In fact, they’re the next best thing to eating whole fruit.

"Fruit juice drinks," however, are usually packed with sugar and empty calories.

Snack on Healthy Hummus

Hummus is a gratifying combination of nutrition when paired with fresh veggies like baby carrots or baked pita chips.

Made from chick peas, hummus is a good source of iron, vitamin C, protein, and fiber.

So enjoy the pleasing taste of hummus and skip the cheese dip that can lead to diet sabotage.

Frozen Meals Can Be Healthy, Too!

Look for frozen meals that feature lean protein, plenty of vegetables, whole grains, and a low-fat or simple sauce.

Avoid fried frozen food, or creamy casseroles. Frozen meals that are baked, grilled, steamed, or sautéed are healthier and lower in calories.

Spaghetti –A Healthy Favorite

Try the new whole-wheat pasta blends. Even the kids will like it if you top the spaghetti with your favorite tomato sauce. Voila! You’ve turned a childhood favorite into a high-fiber and nutrient-rich dish.

Macaroni and cheese may be an old-standby, but it’s low in fiber and loaded with fat and calories.

Fat-Free Frozen Shrimp & Prawns

Shrimp are a tastier and healthier alternative to breaded fish sticks.

You can buy them already cooked and shelled. Eat them cold with cocktail sauce, grill them, or sauté with veggies in a stir-fry.