Five
Steps to a Healthier Heart
|
| Step 1:
Eat five to ten servings per day of fresh fruits and vegetables |
| Studies have shown that
populations that eat large amounts of fruits and vegetables have
half the cardiovascular disease rate of those that don't. So the
more fruits and vegetables that you can include in your diet the
better. Scientists are discovering new aspects and benefits of
foods all the time so although taking supplements like
beta-carotene and fiber may be beneficial, they can not give you
all the advantages found in a variety of foods. |
|
| Step
2: Eat foods high in antioxidants. Supplement your
diet with vitamins E and C. |
| Fruits and vegetables
supply many antioxidants but they can also be found in many
other foods such as nuts, wheat germ and garlic, and beverages,
such as green tea. |
| Antioxidants protect
arteries as well as the heart itself in several ways. They also
help prevent the degradation of cholesterol - this is much more
harmful than the mere presence of cholesterol in the arteries. |
| The most important
antioxidant is Vitamin E. It is difficult to obtain sufficient
amounts of this vitamin to protect against cardiovascular
disease from diet alone. So taking a supplement is a good idea.
Most experts suggest 400 IU. There is some evidence that natural
Vitamin E is preferable to synthetic. |
| Most nutritionists
also suggest supplementing with vitamin C at a dosage of
500mg to 2,000 mg each day, depending on how much you obtained
from your diet. As your body cannot store Vitamin C it is best
to divide the dose into 2 or 3 equal amounts taken throughout
the day. |
|
| Step
3: Eat less iron by eating less meat and
iron-fortified foods. |
| Studies have shown
that high levels of iron can be harmful to the heart and
arteries. Men, over age 20, who have higher levels of stored
iron had higher levels of cardiovascular disease. In women
increased cardiovascular disease related to stored iron does not
become a factor until after age 50, when menopause begins and
iron levels rise. |
|
| Step
4: Eat plenty of therapeutic nutrients. |
| Scientists have shown
there are many nutrients that can protect arteries and improve
cardiovascular health. The most important are listed below: |
|
| Vitamins |
Source |
| B6 |
Yeast,
sunflower seeds, wheat germ, salmon, walnuts, beans
and bananas. |
| B12 |
Clams and
oysters. |
| Folate |
Leafy
greens, wheat germ and oranges. |
|
|
| Minerals |
Source |
| Calcium |
Dairy, greens
and beans. |
| Magnesium |
Nuts and
seeds, whole wheat bread and fish. |
| Potassium |
Fruits,
vegetables and dairy. |
| Selenium |
Whole grains,
onions, fish and dairy. |
|
|
| Other
Nutrients |
Source |
| Arginine |
Nuts |
| Flavonoids |
Onions,
grapes, apples and black tea. |
| Genistein |
Soybeans. |
| Lutein |
Spinach and
kale. |
| Lycopenes |
Tomatoes and
pink grapefruit. |
| Pectin |
Grapefruits,
citrus fruits and apples |
| Sulfur |
Garlic and
onions |
| Soluble fiber |
Apples,
bananas, citrus fruits, carrots, oat bran and beans. |
|
|
| Step
5: Keep physically active. Exercising will improve
your cardiovascular system. It also uses energy and allows us to
eat more of the foods that contain high amounts of therapeutic
nutrients. |
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