May Yogurt Reduce Risk of Heart Diseases? - Part 2 – Heart 11

You may read previous posting (Part 1):

- May Yogurt Reduce Risk of Heart Diseases? - Part 1 – Heart 11 | Tanza Erlambang Update

Fig 01- Frozen yogurt with vanilla bean

In respect to heart diseases, scientists from Harvard and Boston universities (published in American Journal of Hypertension, 2018) observed women and men with high blood pressure.

The number are:

- 55,000 women (the ages of 30 and 55)

- 18,000 men (the ages of 40 and 55)

The finding surprised researchers!

Fig 02- Just for illustration

# Important postings:

- What is the Irregular Heartbeats? - Heart 1 | Tanza Erlambang Update

- Why Sugary Drinks Cause of Heart Diseases? – Heart 2 | Tanza Erlambang

Fig 03- Yogurt in cups, sold by Walmart

The researchers have seen the result that who consume yogurt regularly (at least twice a week), both men and women lower the risk to have heart diseases.

It is because yogurt consumption relates to:

- reduce high blood pressure, as heart diseases major risk factor.

- increase good HDL cholesterol to help healthy heart.

- lower artery thickness

Do you like yogurt?

How often have you consumed yogurt?

# Previous postings:

- Older, Men and Preexisting conditions are Vulnerable to Covid-19 – Virus 3

- A Hiker Gave Water to a Thirsty Wild Snake | Tanza Erlambang Update

- When Will Vaccine for Covid-19 Available? - Virus 4 | Tanza Erlambang Update

- Homemade Face Masks to Combat Spread of Covid-19 – Virus 5 | Tanza

May Drink Coffee Regularly Improve Healthy Heart? - Part 2 - Heart 8

You may read previous post (Part 1):

- May Drink Coffee Regularly Improve Healthy Heart? - Part 1 - Heart 8 | Tanza Erlambang Update

Fig 01- A cup of coffee

I just found from internet, the source mentioned about many positive effects of coffee, few are:

- lower risk Parkinson’s diseases

- protecting from type 2 diabetes

- lowe risk liver diseases (cancers)

- decrease depression

- increase cognitive ability

Fig 02- Cafe du Monde, a famous and oldest coffee shop in New Orleans

In respect to heart, drinking coffee daily may link to lower risk of:

- stroke (disturbance of blood vessels connects to brain)

- coronary artery diseases (heart diseases) and heart failure

Fig 03- Starbucks coffee (cappuccino)

Many young healthy Americans consider coffee as one of good diets now days. It might be the reason why we found coffee shops at any corners.

Fig 04- A simple coffee with light milk at office

Those who face with negative effects, deem “De-caffeine” coffee as healthy diet as well.

How about you?

Do you drink coffee regularly?

If so, how many cups of coffee you drink per day?

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May Yogurt Reduce Risk of Heart Diseases? - Part 1 – Heart 11

We all know that yogurt is good for our health. In fact, yogurt is a functional food which provides health benefit more than common foods.

Fig 01- Frozen yogurt with fruit

I consume yogurt sometimes, the consumption little bit increase, especially during hot season.

As you might know that Yogurt is a good source of:

- minerals (calcium, potassium, magnesium)

- vitamins (B6 and B12)

- low calories

- protein

- heart healthy fat and probiotics

Fig 02- Meal, just for illustration

Three main minerals are calcium, potassium and magnesium. Two vitamin are B6 and B12.

Fig 03- Greek yogurt with cherry flavor

Probiotic may mean gut flora which are good bacteria in the certain foods to make our gut or digestive system healthier, and even to lower risk of several chronic diseases.

Yogurt in the market might be added by some kinds of important microbes, but at least contain two bacteria:

- Lactobacillus bulgaricus

- Streptococcus thermophilus

# To be continued to Part 2

## Previous postings:

- How do You Know Your Cat Love you? | Tanza Erlambang Update

- What is the Meaning of Cardiovascular Disease? - Heart 3 | Tanza Erlambang

- Some American Customs are not Apply in Other Countries – part 2 | Tanza

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May Drink Coffee Regularly Improve Healthy Heart? - Part 1 - Heart 8

All of us might taste coffee at least few times in our lives, could be during teenager or young age, just for curious.

Fig 01- Local coffee shop at our city

Who drinks a cup or more of coffee daily may not know the advantages of this beverage.

It seems most of us aware the negative effect of caffeine content in coffee. In great amount, let’s say more than 600 mg or 6 cup per day, caffeine causes:

- higher rate heart beats

- inability to sleep (insomnia)

- anxiety, stomach upset and urination frequently.

- nervousness and higher blood pressure.

Fig 02- Employee at a local coffee shop

Fig 03- A cup of black coffee for illustration

However, in addition to joyful, there are plenty of benefits to drink coffee at proper or moderate intake every day.

Low or proper or moderate intake of caffeine from drink coffee as suggested by Food and Drug Administration (FDA):

- about 400 mg of caffeine per day

- or 4 to 5 cups of coffee per day

What the positive effect on drinking coffee everyday?

# To be continued to Part 2

## Previous postings:

- How does Insulin Work in our Body? - Diabetes 14 | Tanza Erlambang Update

- Why Ancient Egyptian Mummified Million Birds? | Tanza Erlambang Update

- Why We are not be Rich Persons? | Tanza Erlambang Update

- What is the Meaning of Insulin Resistance? - Diabetes 15 | Tanza Erlambang

Are Olive Fruits Good for Heart? - Heart 10

Fig 01- Olives are cutting in half and slices

Many people like “bitterness” of olive fruit, but I think the “bitter” taste makes olive special.

The fruit actually well known for its rich in nutrients content long time ago. The recent studies said that this fruit good for:

- improving heart condition

- avoid osteoporosis

- against cancer

In addition to olive, other fruits considered as good for heart are:

- strawberries

- blackberries

- raspberries

- blueberries

- apples

- pears

- oranges

Fig 02- Olive fruit in the glass jar

There are long list the good foods for healthy heart. I think almost common fruit, green and yellow vegetables which we consume every day include in the list.

Fig 03- Olive fruit ready to use

I love to eat green vegetables, yellow vegetables and fruits such as:

- broccoli

- cabbage

- cauliflower

- green beans and any beans.

- peppers

- berries

Both olive fruit and berries are reported to contain antioxidants like anthocyanins.

This oxidant againts inflammation and oxidative stress, thus could prevent progress of heart diseases.

The olive also rich in “the main fatty acid” called as Oleic acid. This acid could regulate cholesterol and halt “bad cholesterol” to oxidation.

Normal blood cholesterol level, together with healthy blood pressure mean reduce risk factors of heart diseases. The stroke and heart attacks may be ward off.

However, olives contain higher salt. Consuming too much is not good idea. It is said to limit eating olive no more than two ounces (57 gram) per day.

Do you like to consume olive fruit or oil?

Do Women Heart Beats more than Men? - Heart 9

Ginger plant, just for illustration

Let us talking the fact that women’s heart is healthier than men’s. Men tend to have heart diseases (coronary artery disease) than women while they are in the young age.

Female estrogen (sex hormone) is believed to alleviate arteries walls to cause the blood flow easily. At this point, It might one reasons why women live longer than men.

After 65 years old, the sex hormone production decrease, then women face the higher risk of cardiovascular diseases, but the risk factors are the same for both men and women.

Some risk factors of heart diseases are:

- high blood pressure

- high cholesterol.

- smoking

Halloween decoration, just for illustration.

Do Women Heart Beats more than Men?

The answer is yes. It is because women heart size is smaller than men, around 66% of men’s size.

The different of heart beat rate average between men and women are:

- 78 to 82 beats per minute for women.

- 70 to 72 beats per minute for men.

Clearly, fact shows that women’s heart beats are faster than men.

Previous posts relate to heart:

- What is the Irregular Heartbeats? - Heart 1

- Why Sugary Drinks Cause of Heart Diseases? – Heart 2

- What is the Meaning of Cardiovascular Disease? - Heart 3.

Why Friendship may Improve Healthy Heart? - Heart 7

Building a friendship (source: Exposure)

We all know that good friendship or socializing contributes to our mental health as mentioned in many literatures.

Several sources noticed about significant relationship between socializing and improvement of our physical health.

Some benefits of good quality friendship are:

- increase memory

- sharpen cognitive abilities

- not feel lonely

- improve happiness

- likely to live longer

The two specific advantages, make me surprising about socializing that:

- friendship through technology (social media) as important as in person.

- may reduce cardiovascular diseases.

The connections between friendship and heart diseases are following:

- no friendship means live lonely

- loneliness causes stress

- stress increases hormone cortisol production.

Positive friendship either in person or online or both means lower hormone cortisol production, lower blood pressure, lower damaging to our blood vessels, hence, improve our healthy heart.

Hope, our friendship may lead to healthy live, both mentally and physically even through online (blogging) only.

Relevant posts:

- What is the Irregular Heartbeats? - Heart 1 | Tanza Erlambang Update

- Why Sugary Drinks Cause of Heart Diseases? – Heart 2 | Tanza Erlambang Update

- What is the Meaning of Cardiovascular Disease? - Heart 3 | Tanza Erlambang Update

- Could Oversleeping Cause Cardiovascular Diseases? - Heart 4 | Tanza Erlambang Update

Why Vacation may Improve Healthy Heart? - Heart 6

One of tourist destinations in the tropical region

We might know that take off from job for a while reduces stress. Recent research findings relate vacation to many health benefits.

A vacation every year or once in one year (12 months) period have several advantages in respect to healthy heart:

- reduce risk of heart diseases

- improve heart rate (more normal and natural rates)

- lower risk of stroke

Interesting fact that work long hours cause risk of stroke. The risk is about 29%, and increase to be 45% if the people have worked long hours for long time.

Then, Why Vacation may Improve Heart Benefits?

There are at least two main reasons that impact on heart improvements due to days of hiatus:

An island for vacation in the tropical area.

1) Reduce metabolic symptoms called as dysmetabolic syndrome or syndrome X. This syndrome relates to high blood pressure, abnormal cholesterol and insulin resistance, thus reducing metabolic symptoms will reduce risk of heart diseases.

2) Vacation may reduce stress, hence reduce heart diseases.

Moreover, Holiday is believed to improve focus ability and happy life. Have planned to get vacations this year? Where and how long?

Why is Grass Feed Beef Good for Heart? - Heart 5

Grass feed cattles (credit to Healthline)

The words “Grass Feed Beef” refer to cattle which consume grass regularly. It is believed as a natural way to get fresh and healthy food for cattle.

The grass feed cattle produce meat with higher nutrients such as:

- Conjugated Linoleic Acid (CLA)

- Antioxidant

- Vitamins (A and E)

- Creatine

- Carnosine

We might not know function of CLA, Creatine and Carnosine. CLA relates to improvement of immune system.

Carnosine and Creatine are not well known, but crucial nutrients to improve brain and muscles functions. 

Brain needs some specific nutrients from meat, just for illustration

(credit to Diagnosis.Diet).

Generally, grass feed beef contains Omega-3s which would work in the body to:

- lower blood pressure

- reduce inflammation

- reduce triglycerides

Together with lower unhealthy fats, Omega-3s (1600 mg for men and 1100 mg for women daily) may improve health of cardiovascular, and reduce risk of heart diseases.

Experts said that supplement of Omega-3s is not effective. We should consume meat regularly, especially from grass feed cattle.

Have you tried to consume grass feed beef? What do you think compared to grains feed beef?