A Heart Healthy Diet

A healthy lifestyle that helps promote good heart health and cardiovascular function includes a diet that is rich in fruits and vegetables, healthy fats, fiber, whole grains and low-fat dairy products as well as low-fat sources of protein.

We have all seen the “Heart Smart” symbol on packages. Just 25g of soy protein as part of a diet that is low in saturated fats and cholesterol reduces your risk for heart disease. Protein is an important component of every cell in the body. It is an organic compound of 22 amino acids. Protein is stored in muscles and organs. The body utilizes protein to build and repair tissues as well as for the production of enzymes and hormones. Protein makes it possible for the blood to carry oxygen throughout the body. Protein is considered to be a “macronutrient,” meaning the body needs relatively large amounts of it. The Institute of Medicine of the national academy of Sciences has concluded that our daily protein requirements should be 10 percent to 35 percent of our total caloric intake, with men needing slightly more than women. A lack of protein can cause a loss of muscle mass, decreased immunity, as well as a weakening of the heart and respiratory system.

When getting started on a heart healthy diet it is important to learn how to read labels. Be careful. Everyone seems to be trying to lure people to buy certain products by tagging it with a label like “low-fat” or something. This doesn’t mean it is heart healthy or a good choice. The product may be low in one thing but high in something else like sugar or sodium. When reading a label be sure to look at the serving size.

You may see that a product only has 2 grams of saturated fat but when you look at the serving size that 2 grams is based on a serving size of 1 ounce and it is a 20 ounce package. The 2 grams of saturated fat just became 40 grams. You will also want to look at the amount of sodium, the number of calories, the amount of sugar, the nutritional content, etc.

How much sodium should you have? It is recommended for your heart health to keep your daily sodium intake below 2000 mg.Taking in too much sodium can increase your blood pressure. High blood pressure is not good for your heart and can lead to kidney disease as well as heart disease.

Why should you watch the calories? Being as little as 10 lbs. overweight increases your risk for heart disease so be sure to control your calorie intake. Extra weight makes your heart work harder so maintaining a healthy weight is important for heart health. When on a calorie controlled diet your calorie intake should never be below 1200. To lose weight all you need to do is reduce the amount of calories you burn daily by 200 calories and adjust your caloric intake to reflect this number.

Protein is not the only thing we need for good heart health. We need a complete balance of vitamins and minerals. Getting all the vitamins and nutrients we need is impossible with diet alone and it can be frustrating. Too many calories, too much sugar, too much sodium etc. Stick it out. It is important to your good health and it gets easier. There are many foods to choose from and you will eventually be able to develop meals and snacks that are not only heart healthy but that you like. You will get the most nutrients from fresh fruits and vegetables an d meats so try to stick to the outside aisles of the grocery store. Whole grains are also important. Get as many nutrients as you can from fresh foods. Supplement the rest with a good nutritional program that provides cellular nutrition. Cellular nutrition provides the right balance of vitamins and minerals at optimal levels to ensure your body is getting all the nutrition it needs at the cellular level.

Here are some ingredients to help you develop a heart healthy diet. I have included in the ingredient list the foods that you may find these ingredients in, plus the benefits these ingredients have for your heart health and cardiovascular system. Use this list to determine what heart healthy foods will be beneficial to you. If you are already consuming these foods and have had blood tests that suggests elevated cholesterol, blood pressure or other heart disease related scores you may need to be taking in these ingredients at more optimal levels or include some supplements in your heart healthy diet to get your numbers at a healthier level. However, it is important to discuss any supplements you take with your doctor if you are on medication for anything.

Astaxanthin: protects the heart and other organs from oxidative stress (Food Source: Salmon, Rainbow Trout, Shrimp, Lobster)

Alpha Lipoic Acid: Assists in dilation or expansion of vessels, required for energy production ( food source: Beef Kidney, beef liver,beef heart, spinach, broccoli)

Folic Acid: Protects the vascular system ( food source: Asparagus, broccoli, avocados. brussel sprouts, orange juice, spinach, fortified cereals)

L-Citrulline: Supports the production of L-Arginine ( melons, fish, meat, poultry, dairy)

L-Taurine: Supports energy and Nitric Oxide production ( Organ meats, fish, oysters)

Neptune Krill Oil: Provides 3 heart healthy compounds: Omega-3 fatty acids, philosopholipids and antioxidants for enhanced nutrient absorption and antioxidant protection.

Omega-3 fatty acids: Help maintain healthy cardiovascular system by maintaining cholesterol and triglyceride levels already within a normal range. (Salmon and other fatty fish, flax seeds, walnuts)

Quercetin: Antioxidant that protects cells from oxidative stress. ( Cabbage, cranberries, kale, pears, grapes, apples)

Plant Sterols: Shown to reduce LDL (“bad cholesterol”) and total cholesterol by blocking cholesterol absorption. ( Whole soybeans, whole grains, healthy vegetable oils (ex. soy)

Vitamin A (beta carotene, mixed carotenoids): Antioxidant that protects the heart and other organs from oxidative stress. ( Deep green or deep yellow vegetables, carrots, spinach, kale, cantaloupe, apricots)

Vitamin C (absorbic acid): Antioxidant that protects the heart and other organs from oxidative stress. Vitamin C helps preserve Nitric Oxide in the body. ( Papaya, red bell peppers, broccoli, brussel sprouts, strawberries, oranges)

Vitamin E ( D-alpha tocopherol, mixed tocopherols): Antioxidant that protects the heart and other organs from oxidative stress. Vitamin E helps preserve Nitric Oxide in the body, supports circulation, and strengthens blood vessels. ( Wheat germ oil, almonds, sunflower oil, safflower oil, hazelnuts)

Vitamin B-6: Promotes healthy homocysteine levels already within normal range (Fortified cereals, beans, meat, poultry, fish, bananas, garbanzo beans)

Vitamin B-12: Promotes healthy homocysteine levels already within a normal range. ( Fish, meat, poultry, eggs, milk, and milk products)

There are several alternative medicines that are effective in lowering cholesterol and preventing some types of heart disease. These include:

  • blond psyllium
  • Coenzyme Q10
  • Flaxseed
  • Oats and Oat bran
  • Omega-3 fatty acids
  • Plant Sterols and sterols

As with an alternative medicines, talk to your doctor before adding any new supplements to your treatment regimen. Even natural medicines and herbal supplements can interact with medications you are taking.

Heart Disease has affected my family personally and the lives of many. In fact, every 34 seconds someone in the U.S. dies of heart disease. The survivors may go on to live a lifestyle less than the quality of life we deserve.

My grandmother lived the last 8 yrs of her life with COPD and was confined mostly to the house as she was hooked to oxygen. My aunt suffered a stroke in 2001 and has been in a nursing home confined to a wheel chair for the past 8 yrs. Last year both my mom and my dad underwent open heart surgery.

Lifestyle changes like quitting smoking, proper diet, nutritional supplements, and exercise can prevent heart disease. Don’t let it happen to you.

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Your heart is important to your quality of life start taking care of it today and protect your future tomorrow. Develop a heart healthy diet today. As a personal Wellness Coach and Herbalife Independent Distributor my goal is reduce heart disease and chronic illness. People are dieing too long and living too short. We can improve this by getting the proper nutrients in our diet.

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