In the last blog, we described the early warning signs & symptoms of heart attack, The symptoms of a weak heart muscle and how to make your heart stronger.
In this blog, we will explain an amazing natural diet to keep your heart healthy.
1. A diet for heart= healthy foods+Lifestyle Changes
Heart Healthy Diet includes:
1). Seven to nine servings of fruits and vegetables daily. Eat a variety of fruits and vegetables that span the rainbow to enjoy a diverse intake of nutrients. Enjoy berries, citrus, peppers and leafy greens. As a note, a serving is one medium piece of fruit, or 1/2 cup cooked or 1 cup raw vegetables.
2). Aim for 25 grams or more of fiber. The Cleveland Clinic recommends a combination of soluble and insoluble fiber daily. From the soluble fiber category, oats, lentils, split peas, flaxseed, citrus and apples are all heart-healthy choices. From the insoluble category, eat nuts and whole grain cereals or breads.
3).Eat two to three vegetable-based protein meals weekly. Replace animal-based protein protein meals with lentils, legumes, quinoa, nuts and seeds. Enjoy a dinner of hummus and falafel, the combination of which is filling and satisfying.
4). Limit conventional red meat to one meal per week.
5). Eat free-range poultry, without skin, two times per week.
6). Eat wild-caught fish, rich with omega-3 fatty acids, twice a week. If you are not vegetarian. Drink in moderation.
Important to mention a study that looked at 55,685 participants :
The investigators found that genes can double the risk of heart disease, but a good lifestyle cuts it in half. Just as important, they found, a terrible lifestyle erases about half of the benefits of good genetics.
This groundbreaking research illustrates that you can naturally reduce your risk of heart disease.
2. Avoiding Inflammatory Foods
In the majority of people, the real cause of heart disease may be inflammation. Foods to avoid to prevent CHD that promote inflammation include:
1). Corn and soybean oils- most are genetically modified)
2). Pasteurized, conventional dairy
3). Refined carbohydrates
4). Conventional meat
5). Sugars of all kinds
6). Trans fats
7). And also very important get proper dental care/amalgam fillings are a potential danger
3. Eating a Healthy Diet
Instead of focusing on eating low-fat foods to reduce fat and cholesterol, I believe we would be much better off making our goal to reduce inflammation. The healthiest anti-inflammatory foods for fighting coronary heart disease are those brimming with antioxidants and phytonutrients that lower your immune system’s overactive response. These help fight free radical damage and target the problem where it starts by lowering oxidative stress.
Get antioxidant foods – Anything loaded with fiber, grown directly from the earth and brightly colored is a good place to start! Use of avocado, organic soy, unsaponifiables and proteolytic enzymes can reduce the incidence of periodontal disease, which reduces the chances of an acute coronary event. Proteolytic enzymes can provide nutritional support for your body and to epicardial tissue surrounding the heart.
Healthy fats and animal proteins have a place among other whole foods in a heart – healthy diet, too. (16) Coconut oil, for example, raises HDL if it’s low and lowers LDL if it’s high. Other foods that may help with this balance include grass-fed beef and cocoa — which contain stearic acid — and also butter, which contains palmitic acid.
Foods that help reduce inflammation and, therefore, the risk of hearth disease include:
1). Fiber-rich and antioxidant-rich foods of all kinds
2). Vegetables (all kinds, including beets, carrots, cruciferous vegetables like Brussels sprouts, broccoli, cabbage, cauliflower and kale, dark leafy greens, artichokes, onions, peas, salad greens, mushrooms, sea vegetables and squashes)
3). Fruits (all kinds, especially berries and citrus)
4). Herbs and spices, especially turmeric (curcumin) and raw garlic (also basil, chili peppers, cinnamon, curry powder, ginger, rosemary and thyme)
5). Traditional teas like green tea, oolong or white tea
6). Legumes and beans
7). Healthy fats found in nuts, seeds, avocados, wild-caught fish, coconut oil and extra virgin olive oil
8). Raw, unpasteurized dairy products, cage-free eggs and pasture – raised poultry
9). Red wine in moderation
If you look at evidence from many people living a traditional diet, it doesn’t seem that saturated fats are the cause of coronary heart disease. Foods containing saturated fats – such as full – fat dairy, organ meats, beef, eggs, lard and butter — are actually found in high levels in many of the healthiest, longest-living people that have been studied, like those in the Blue Zones.
The Mediterranean diet is one of the most popular and effective anti-inflammatory diets that exists. Foods commonly eaten in the Mediterranean region include fish, vegetables, beans, fruits and olive oil. These have been shown to lower cholesterol and triglycerides and reduce symptoms of numerous chronic diseases. Following this type of diet that is low in sugar, processed foods, preservatives, vegetable oils and artificial ingredients can also help you maintain a healthier weight.
4. Using Heart Supporting Supplements
You’ll get the most benefits from a healthy diet when you consume real foods that provide natural, absorbable nutrients. Some supplements added to a nutrient-dense diet may also be helpful for treating heart problems. Use of immune enhancers and pathogen destroyers decrease the risk of most inflammatory heart disease and the incidence of viral and bacterial infections that can adversely affect the heart.
Omega-3 Fish Oil Supplement, 1,000 milligrams daily.
Fish oil is associated with overall heart health and is linked to increasing energy, lowering high triglyceride levels and weight loss.
1). B vitamins can help rebuild the heart.
2). Curcumin (turmeric) and garlic supplements
3). Coenzyme Q10
6). Vitamin C
7). Vitamin D
8). Vitamin E
9). Herbs and Spices
14). Cilantro and chlorella are-heavy metal chelators
15). A tonic made with cayenne and Hawthorne berry can rebuild the strength of the heart.
Eating a wide variety of whole foods and reducing toxin load in your body is by far the most important thing.
In the next blog, we will explain how to practice Yoga regularly and 8 best Yoga poses for heart health you need to know.