تماشاي فيلم هاي شاد و آرام بخش مثلا تکه اي از يک فيلم بدون خشونت مي تواند موجب کاهش فشار خون بالا و در نتيجه کاهش بيماري هاي قلبي شود .

۲- آبميوه  

آب انار به تصفيه خون و در به تاخير انداختن پديده سختي شريان ها موثر است . همچنين تحقيقات اخير انجام شده در آکادمي هاي علمي حاکي از تاثير آب انار در کاهش ميزان ۳۰ درصدي کلسترول در موش هاست و درمان سلول هاي قلبي با آب انار نشانگر افزايش ۵۰ درصدي توليد اکسيد نيتريک ( ماده ايي که در مبارزه با رسوبات در جرم رگها موثر است ) بوده است . امروزه بيش از ۱۳۰ محصول دارويي از انار توليد و طرق مختلف مورد استفاده قرار مي گيرد .

 ۳- خواب کافي  

افرادی که کمتر از ۵ ساعت در شبانه روز مي خوابند ۳۰ درصد بيشتر از افرادي که ۸ ساعت خواب دارند در معرض خطر بيماري هاي قلبي هستند و اين خواب کم موجب ايجاد صدمات و اختلالاتي در هورمون ها ، ميزان قند خون و فشار خون مي شود . بنابراين پس از تماشاي تلويزيون و يک فيلم شاد و کمي خنده شب ها زود بخوابيد .

۴- خنده و شادي 

افرادي که شادند و فيلم هاي کمدي زيادي تماشا مي کنند جريان خون بهتري نسبت به ساير افراد دارند . بنابراين محققان روزانه ۱۵ دقيقه خنده را توصيه مي کنند . البته اگر وقت تماشاي فيلم هاي کمدي را نداريد مي توانيد روش هاي ديگري را براي خنده در روز انتخاب کنيد

۵- نفس هاي عميق بکشيد  

شما مي توانيد با کشيدن ۱۰ نفس عميق در هر دقيقه ( به جاي ۱۶ تا ۱۹ نفس معمولي ) براي ۱۵ دقيقه در روز در طي ۲ ماه کاهش قابل ملاحظه اي در فشار خون خود مشاهده کنيد . نفس هاي کوتاه ( يعني تپش بيشتر قلب در دقيقه ) موجب به تاخير افتادن دفع نمک و شروع فشار خون بالا شود .

عمری با حسرت و اندوه زیستن نه برای خود فایده ای دارد و نه برای دیگران
باید اوج گرفت تا بتوانیم آن چه را که آموخته ایم با دیگران نیز قسمت کنیم
.
لحظات از آن توست؛ آبی، سبز، سرخ، سیاه، سفید،... رنگهایی را که بایسته است بر آنها بزن
روزهایت رنگارنگ
.
سال نو مبارک
.
نوروز یک هزاروسیصدوهشتادونه

Beans and other legumes: Types and cooking tips

This guide describes common types of beans and legumes, tips for preparing them and ways to add more legumes to your meals and snacks.

Legumes — a class of vegetables that includes beans, peas and lentils — are among the most versatile and nutritious foods available. Legumes are typically low in fat, contain no cholesterol, and are high in folate, potassium, iron and magnesium. They also contain beneficial fats and soluble and insoluble fiber. A good source of protein, legumes can be a healthy substitute for meat, which has more fat and cholesterol.

If you want to add more beans and other legumes to your diet, but you aren't clear about what's available and how to prepare them, this guide can help.

Type of legume

Many supermarkets and food stores stock a wide variety of legumes — both dried and canned. Below are several of the more common types and their typical uses.

Type of legume		Common uses
	Adzuki beans Also known as azuki beans, asuki beans, field peas, red oriental beans	Rice dishes and Japanese or Chinese cuisine
	Anasazi beans Also known as Jacob's cattle beans	Homemade refried beans and Southwestern recipes — especially soups
	Black beans Also known as turtle beans, black Spanish beans and Venezuelan beans	Soups, stews, rice and beans, Mexican dishes, and Central and South American cuisine
	Black-eyed peas Also known as cowpeas, cherry beans, frijoles, China peas, Indian peas	Salads, casseroles, fritters, bean cakes, curry dishes, and Southern dishes with ham and rice
	Chickpeas Also known as garbanzos, garbanzo beans, ceci beans	Casseroles, hummus, minestrone soup, Spanish stews and Indian dishes, such as dal
	Edamame Also known as green soybeans	Side dishes, snacks, salads, soups, casseroles, and rice or pasta dishes
	Fava beans Also known as broad beans, faba beans, horse beans	Stews and side dishes
	Lentils	Soups, stews, salads, side dishes and Indian dishes, such as dal
	Lima beans Also known as butter beans, Madagascar beans	Succotash, casseroles, soups and salads
	Red kidney beans	Stews, mixed bean salad, chili and Cajun bean dishes
	Soy nuts Also known as soybean seeds, roasted soybeans

 medication-free strategies to help prevent heart disease

You can prevent heart disease by following a heart-healthy lifestyle. Here are five strategies to help you protect your heart.

Heart disease may be the leading cause of death for both men and women, but that doesn't mean you have to accept it as your fate. Although you lack the power to change some risk factors — such as family history or age — there are some key heart disease prevention steps you can take.

Take steps to avoid heart disease — don't smoke, get regular exercise and eat healthy foods. Avoid heart problems in the future by adopting a healthy lifestyle today. Here are five heart disease prevention tips to get you started.

1. Don't smoke or use tobacco products

Smoking or using other tobacco products is one of the most significant risk factors for developing heart disease. When it comes to heart disease prevention, no amount of smoking is safe. Smokeless tobacco and low-tar and low-nicotine cigarettes also are risky, as is exposure to secondhand smoke.

Tobacco smoke contains more than 4,800 chemicals. Many of these can damage your heart and blood vessels, making them more vulnerable to narrowing of the arteries (atherosclerosis). Atherosclerosis can ultimately lead to a heart attack.

In addition, the nicotine in cigarette smoke makes your heart work harder by narrowing your blood vessels and increasing your heart rate and blood pressure. Carbon monoxide in cigarette smoke replaces some of the oxygen in your blood. This increases your blood pressure by forcing your heart to work harder to supply enough oxygen. Even so-called "social smoking" — only smoking while at a bar or restaurant with friends — is dangerous and increases the risk of heart disease.

Women who smoke and take birth control pills are at greater risk of having a heart attack or stroke than are those who don't do either. Worse, this risk increases with age, especially over 35.

The good news, though, is that when you quit smoking, your risk of heart disease drops dramatically within just one year. And no matter how long or how much you smoked, you'll start reaping rewards as soon as you quit.

2. Get active

Regularly participating in moderately vigorous physical activity can reduce your risk of fatal heart disease. And when you combine physical activity with other lifestyle measures, such as maintaining a healthy weight, the payoff is even greater.

Physical activity helps you control your weight and can reduce your chances of developing other conditions that may put a strain on your heart, such as high blood pressure, high cholesterol and diabetes. It also reduces stress, which may also be a factor in heart disease.

Guidelines recommend that you get at least 30 to 60 minutes of moderately intense physical activity most days of the week. However, even shorter amounts of exercise offer heart benefits, so if you can't meet those guidelines, don't give up. You can even break up your workout time into 10-minute sessions and still get the same benefits.

And remember that things like gardening, housekeeping, taking the stairs and walking the dog all count toward your total. You don't have to exercise strenuously to achieve benefits, but you can see bigger benefits by increasing the intensity, duration and frequency of your workouts.

3. Eat a heart-healthy diet

Eating a special diet called the Dietary Approaches to Stop Hypertension (DASH) eating plan also can help protect your heart. Following the DASH diet means eating foods that are low in fat, cholesterol and salt. The diet is rich in fruits, vegetables, whole grains and low-fat dairy products that can help protect your heart. Legumes, low-fat sources of protein and certain types of fish also can reduce your risk of heart disease.

Limiting certain fats you eat also is important. Of the types of fat — saturated, polyunsaturated, monounsaturated and trans fat — saturated fat and trans fat increase the risk of coronary artery disease by raising blood cholesterol levels. Major sources of saturated fat include beef, butter, cheese, milk, and coconut and palm oils. There's growing evidence that trans fat may be worse than saturated fat because unlike saturated fat, it both raises your low-density lipoprotein (LDL), or "bad," cholesterol, and lowers your high-density lipoprotein (HDL), or "good," cholesterol. Sources of trans fat include some deep-fried fast foods, bakery products, packaged snack foods, margarines and crackers. Look at the label for the term "partially hydrogenated" to avoid trans fat.

Heart-healthy eating isn't all about cutting back, though. Most people, for instance, need to add more fruits and vegetables to their diet — with a goal of five to 10 servings a day. Eating that many fruits and vegetables can not only help prevent heart disease but also may help prevent cancer.

Omega-3 fatty acids, a type of polyunsaturated fat, may decrease your risk of heart attack, protect against irregular heartbeats and lower blood pressure. Some fish are a good natural source of omega-3s. However, pregnant women and women of childbearing age should avoid shark, swordfish, king mackerel and tilefish because they contain levels of mercury high enough to pose a danger to a developing fetus. But for most others, the health benefits of fish outweigh any risks associated with mercury. Omega-3s are present in smaller amounts in flaxseed oil, walnut oil, soybean oil and canola oil, and they can also be found in supplements.

Following a heart-healthy diet also means drinking alcohol only in moderation — no more than two drinks a day for men, one a day for women. At that moderate level, alcohol can have a protective effect on your heart. Above that, it becomes a health hazard

How the heart works

It's small, a little larger than a clenched fist. Relatively simple in function, your heart's primary purpose is to pump...24 hours a day, 70 to 80 times a minute. With each beat, the heart pumps blood that delivers life-sustaining oxygen and nutrients to 300 trillion cells. Each day the average heart "beats" (or expands and contracts) 100,000 times and pumps about 2,000 gallons of blood. In a 70-year lifetime, an average human heart beats more than 2.5 billion times, pumping approximately 1 million barrels of blood.

The circulatory system is a network of flexible tubes through which blood flows as it carries oxygen and nutrients to all parts of the body. It includes the heart, lungs, arteries, arterioles (small arteries) and capillaries (minute blood vessels). It also includes venules (small veins) and veins, the blood vessels through which blood flows as it returns to the heart. If all these vessels were laid end-to-end, they would extend for about 60,000 miles--far enough to encircle the earth more than twice.

To learn more about how the heart accomplishes all this, you might want to explore the following web sites.

Map of the Human Heart

The Heart: An Online Exploration