Welcome to Part 2 of
Heart Nutrition!
In this article, we’ll explore why the lack of nutrients in modern foods contributes toward high cholesterol and heart disease; we’ll also take a look at some of the most beneficial foods for the heart and cardiovascular health.
What’s wrong with today’s food, and what should I avoid? Even in reference to “whole foods” (fruits, veggies, nuts, seeds, animal products), the problem starts in the soil. Decades of intensive, monoculture planting and reliance of artificial fertilizes and chemical pesticides and herbicides have left the soil – and consequently, the food from which it grows – severely lacking in many nutrients. Here’s a great example of how a “modern” process makes a food unhealthy:
Milk is not by nature unhealthy for most individuals. However, when the processes of pasteurization and modernization are applied to the milk, it is rendered difficult to digest, and damaging to the heart, because these industrial processes destroy the natural Vitamin D3 which was in the milk, as well as Vitamin B6, which we noted in Part 1 of this article as a heart-healthy compound.
Keep away from white, bleached flour. Today, roughly twenty percent of the average American diet consists of products made of white flour; the bleaching process removes almost one hundred percent of chromium, selenium and silicon, and three quarters of the Vitamin B6 from the flour – all of which are crucial nutrients for heart nutrition.
Also, avoid products with added sugar, whether it’s fructose, glucose, sucrose, sugar or corn syrup. Try to eat organic fruits and veggies; producers of them usually work to revitalize the soil so it provides more nutrients to the food.
So What Should I Eat That’s Good For My Heart?
Antioxidants are important to the health of your heart. Consume lots of fruits (especially berries), carrots, tomotoes, dark leafy greens, sweet potatoes, sprouts, and moderate quantities of whole grains (if you’re not grain-intolerant). Five to ten servings of fruits and vegetables have been shown to reduce the risk of stroke by thirty nine percent.
“Antho-What?” Anthocyanidins are antioxidants, found abundantly in grapes and grapeseeds, red cabbage and eggplant, among other purple and blue fruits and vegetables. They reduce heart attack and stroke risk by dialating the blood vessels and keeping the blood moving unimpeded.
Go Nuts! Nuts (with the exception of peanuts, which are actually a legume) are loaded with essential fatty acids (EFAs), vital for the health of your heart; the same goes for olive oil; wild salmon; mackerel; Atlantic herring; and flax.
Ward Off Those Vampires with garlic and onions. Delicious in countless savory dishes, onions and garlic contain antioxidants and other compounds which are not only antimicrobial, but reduce the levels of serum cholesterol.
Make It Rare. Meat that’s been barbecued, grilled, fried or otherwise heating at very high temperatures results in the formation of Advanced Glycation Endproducts (AGEs) that increase the risk of cardiomyopathy through arterial inflammation and a deterioration of the heart muscle.
Stay calm. Stimulants, such as caffeine beyond moderate amounts, increase stress hormone levels, which can have a negative impact on the heart.
Drink Water! At least eight, one ounce glasses of water per day have been shown to reduce the risk of heart disease in men by as much as fifty one percent. For women, the risk was still thirty five percent lower.
Heart Nutrition
is not difficult to achieve. Set yourself goals and you can do it!
