Heart Disease is the number one leading cause for death among American men and women alike. 

One of the reasons is the imbalance in our diets between heart healthy fruits and vegetables in relation to the standard high levels of fat from fried food and animal protein.  A 2014 study done at the Annals of Internal Medicine shows that heart disease, especially coronary heart disease can be reduced if not reversed by eating a “Heart Healthy” diet.

A Heart Healthy diets low in saturated fat and high in fruits, vegetables, whole grains, and fiber. Eating a diet high in fruits and vegetables, particularly green leafy vegetables and vitamin C-rich fruits and vegetables, seems to have a protective effect against coronary heart disease.  High fiber foods also act to act as a bad cholesterol magnet and flush it out. Seeds, in particular, are full of both fiber and nutrient that can build good cholesterol.  

A vegetarian diet may further reduce the risk of coronary artery disease, and may even reverse existing coronary artery disease when combined with other lifestyle changes. And a Mediterranean diet that uses olive oil may also reduce the risk.  Specifically, the olive oil-based Mediterranean diet improved a process called reverse cholesterol transport, or the removal of cholesterol from the plaque in your arteries to your liver.  The diet typically includes fruits, vegetables, olive oil, beans, rice, fish, dairy, and poultry.  A Mediterranean diet also contains plenty of legumes and fruits that are rich in antioxidants, as well as whole grains, which contain high fiber.

  • Here a few easy Heart Healthy Foods to incorporate into your diet:
  • Kale
  • Oranges
  • Garlic
  • Fatty Fish
  • Nuts
  • Apples
  • Lentils
  • Oats
  • Avacados
  • Chia Seeds

 

Also, avoiding foods with Trans Fatty acids, which have been linked to adverse lipid profiles will help reduce the risk of cardiovascular disease. This includes most margarines. The role of other fatty acids, including monounsaturated, polyunsaturated, and marine omega-3 fatty acids, remains controversial.

Finally, eating a diet that is alkaline is also a great way to reduce the risk of heart disease.  A diet high in meat, dairy, and sugar increases body acidity. Acidity in the body can lead to inflammation and put cells at risk for disease.  Soft drinks are particularly insidious because they have sugar (very acidic) and high phosphorus content.  An alkaline diet will help lower blood pressure and reduce cholesterol.  Some very alkaline foods are: green leafy vegetables, avocado, cayenne pepper, celery, fresh cucumber, broccoli, zucchini, lemons, almonds, garlic, soy sprouts and most seeds.  For a full list of acidic vs alkaline foods, check out this website  http://theheartysoul.com/92-alkaline-foods-to-fight-cancer-inflammation-diabetes-heart-disease/

You can reduce and prevent your number one threat, Heart Disease– “Eat Your Heart Out” through a diet that is heart healthy!

 

 

Author: fitscene