The Best Diet For Heart Healthy

More and more people today are suffering from cardiovascular disease such as high blood pressure, arteriosclerosis and heart problems of various kinds. The cost of treatment for patients with atherosclerotic diseases is increasing rapidly. Experts predict that they will triple by the year 2030. This raises the question: Who should pay for it and why are not these illnesses declining, despite today’s medical possibilities?

The cause of cardiovascular disease

Cardiovascular diseases are typical diseases of civilization, which are now in the list of the most common causes of death in the first place. Actually, this development is completely incomprehensible, because it is well known that diseases such as hypertension and arteriosclerosis, which are causally responsible for the development of stroke and heart attack, are so-called affluent diseases. And this prosperity goes hand in hand with a widespread over- and malnutrition. Since it would be logical, already preventive, but at the latest in the treatment of existing diseases to set exactly at this point. At this point, we would like to inform you about how you can prevent arteriosclerotic diseases – ranging from increased blood pressure to stroke or heart attack – through targeted nutrition.

Does a modern lifestyle require modern food?

Nowadays time is passing us by. Everything is always faster and everything should be bigger, better and more functional. Unfortunately, this development does not stop at our food. Our food today no longer deserves this name, which describes a living means of life. The word food is certainly more appropriate, because it is now predominantly about products that are full, but especially sick. We need to come back to those healthy foods that provide our body with all the nutrients and vital nutrients to withstand the tremendous demands of today.

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The quality of our food

Most of the food consumed by us in the form of canned, bagged or other prepared meals consists largely of heavily processed raw materials of inferior quality. Through the processing process, nutrients such as carbohydrates, fats and proteins are denatured and vital nutrients such as vitamins, enzymes, phytonutrients, etc. are no longer present, or only in traces. Our body suffers a severe deficiency, which manifests itself in different diseases. Of course, the cardiovascular system also reacts to the nutrient and vital substance deficit with corresponding symptoms.

Excessive consumption of refined salt, refined sugar, white flour products and foods contaminated with a wide variety of preservatives, colorants, flavor enhancers, etc. also has negative effects on heart healthy.

Tips for the best diet for heart healthy

Of course, the following tips will not only help protect your heart and keep you healthy. Your entire organism will benefit:

    • Do not use finished products as far as possible.
    • Instead, buy seasonal Regon food such as fresh, organically grown fruits and vegetables.
    • If you eat animal products, pay attention to biological, animal welfare or buy products from grazing.
    • Use unprocessed stone or Ursalz salt and season your meals as often as possible with fresh herbs.
    • When using fats, always ensure first-class organic quality and avoid consistently hydrogenated fats such as margarine, hardened palm or coconut fat. In finished products, almost exclusively hardened fats are used.
    • Exchange the unhealthy snacks (chips, pretzel sticks, biscuits, etc.) for healthy alternatives such as nuts, almonds, spelled sticks, rice waffles, chocolate with a high cocoa content, etc.
    • Drink as many as 2 liters of still water per day, so that your body can excrete already existing pollutants as quickly as possible.
Good fats protect the heart

“Eat rich in fat instead of low fat”. This recommendation completely contradicts what the vernacular usually holds to be correct, because so far was that a low-fat diet, the health of the heart would benefit. However, it has long been recognized that fat is a very important component of a functioning nutrient exchange and that a lack of healthy fats can contribute to chronic inflammation, which in turn leads to vascular damage and thus to heart disease. Especially important in this context is the quality of the fats. Healthy fats, which include primarily high-quality vegetable oils that are rich in unsaturated fatty acids, provide good protection against heart disease. In particular, fats with a high proportion of omega 3 (linseed oil, hemp oil, etc.) are of great benefit to the heart and should therefore be consumed daily.

But also high quality saturated fats are beneficial to the heart health, such as. Native and cold pressed organic coconut oil (not to be confused with hardened coconut fat, which is found in many finished products). Natural coconut oil contains the so-called lauric acid, which increases the proportion of “good” cholesterol in the body and thus supports the health of the heart.

Omega 3 fatty acids

Cold-pressed organic vegetable oils with a high omega-3 content are regarded as extremely valuable oils, especially with regard to heart health. Omega-3 fatty acids are able to keep the walls of the vessels flexible, promote blood circulation, inhibit the formation of blood clots and reduce inflammatory processes in the body. Of course, the cardiovascular system benefits first and foremost from these wonderful properties. Therefore, the use of an omega-3-rich vegetable oil, especially for already existing heart problems is strongly recommended. Since the positive properties of omega-3 fatty acids also affect other body areas, use of these oils is generally indicated.

Omega 3-rich oils should not be used exclusively, but always in combination or in alternation with other high-quality oils and fats.

Omega 6 fatty acids

People with a predisposition to cardiovascular disease should avoid vegetable oils with a high omega-6 fatty acid content. The reason for this is due to the linoleic acid also contained in these oils in large quantities. It can be enjoyed in excess inflammatory processes in the body trigger or reinforce existing inflammation.

Linoleic acid-containing foods should also be avoided. These include in particular meat and dairy products. Sunflower oil, thistle oil, soybean oil and corn oil have particularly high omega-6 levels in the case of Pflenzenölen.

Also in ready meals, sweets, pastries etc. these oils are contained there they are declared as “vegetable fats”.

Carbohydrates

Carbohydrates are converted into sugar (glucose) during the digestive process. So that this sugar finally reaches our cells and can be converted into energy there, the body needs insulin as a means of transport. The more sugar is available, the more insulin the pancreas needs to provide for transport.

Normally, the insulin level rises slowly in the glucose arrival and also drops off slowly as it is transported to the cells. However, as we nowadays consume predominantly simple carbohydrates that can be used very rapidly from extracted flours or pure sugar, and consume them excessively, the pancreas constantly produces high levels of insulin. This abnormally high insulin level leads to an increase in cholesterol levels and triggers inflammation in the area of ​​the arterial walls. The strains that result for the cardiovascular system are obvious. Therefore, the recommendation was: Do not use any fast-acting sugars such as white flour products (bread, cakes, biscuits, etc.), refined sugar and all products made from them. Use wholesome flours, eat fiber-rich foods, and look for alternative sugar products (stevia, xylitol, dried fruit).

Also read in our sugar dictionary which sugar is healthy. 

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Recommended heart healthy foods

Below is an overview of the most important foods for your heart :

    • Blueberries and redcurrants

Blueberries and currants contain substances (anthocyanins) that protect blood vessels from deposits and thus counter dreaded arteriosclerosis.

    • Water and honey melons

These sweet fruits have a very positive influence on the fluidity of the blood. They prevent the platelets from sticking together, thus preventing the formation of blood clots.

    • Carrots

The cholesterol level can be influenced very positively by the consumption of raw carrots. So eat about 200g of fresh grated carrots daily (add a few drops of a good oil).

    • Oats and barley

Oats and barley have a cholesterol-lowering effect. Oat, in particular, is known to be an effective tonic for the heart and blood vessels.

    • Walnuts

They contain a balanced nutrient composition, which together with their good fatty acid ratio have a very favorable influence on the cholesterol level. The heart-protecting effect of walnut has been proven in many clinical studies. The walnut shows a blood-thinning effect, which has a particularly positive effect on the supply of the heart with vital substances. A handful of walnuts a day is enough to do something really good for your heart.

    • Chinamorchel

Even small amounts of this mushroom, as they are usually used in cooking recipes are sufficient to prevent the sticking together of the platelets. Since these mushrooms keep the blood fluid, they represent a very good preventive measure against heart attack and stroke.

    • Ginger

In scientific studies, ginger root has proven to be a particularly effective anticoagulant. This blood thinning substance can reduce the formation of blood clots. Therefore, drink ginger water daily, which should be made from 1 teaspoon freshly grated ginger.

    • Garlic

Raw garlic is known for its blood-thinning and cholesterol-lowering effect and is therefore an important food for your heart health. Daily 2 to 3 tablespoons (depending on the weight of the person) should be consumed. Because of the unpleasant odor of garlic can be used on correspondingly high quality garlic capsules.

    • Onions

Onions have always been considered a remedy for many diseases. However, they are almost essential for a healthy cardiovascular system. In addition to blood thinning, lowering cholesterol, increasing HDL cholesterol and reducing clots, onions can also regulate blood sugar levels. By eating a large onion every day, you are already contributing to your heart health.

Freshly squeezed juices protect and strengthen your heart

“Living” foods, ie those that have not been cooked and thus still have an intact enzymatic structure, are extremely important for your heart health. Therefore, you should drink freshly squeezed juices and / or green smoothies daily. Both food preparations provide your body with a wealth of easily usable nutrients and nutrients. Your body thanks you with improved physical and mental health.

One of the best juice combinations for a strong heart is carrots and celery. Beets contain certain nutrients that naturally lower blood pressure, while carrots benefit your body’s regeneration of skin and body tissues. Celery, in turn, also helps lower blood pressure. In addition, it stimulates the relaxation of the arterial muscles and thus improves vascular dilation. This minimizes the risk of blood clots, which ultimately contribute to the development of heart and stroke.

The conventional diet is pronounced high in carbohydrates. Just think of the many breads, cakes, noodles, pizzas, etc., which are consumed not “just” every day, but also in absolute excess. These amounts of carbohydrates burden the entire organism in addition to the cardiovascular system. Therefore, a carbohydrate-rich diet makes every person ill – one sooner and the other a little later.

Instead of carbohydrates, your main focus should be on the consumption of high-quality vegetable proteins and fats. For the health of your heart, there is no better diet than that which has a high nutrient density on a plant basis. Fruits, vegetables, legumes, nuts, seeds and sprouts are particularly noteworthy here. In addition to the nutrients such as carbohydrates, fats and proteins, plant foods contain a variety of easily bioavailable vitamins (especially vitamin C), minerals, enzymes and phytochemicals. Especially when consumed in raw form, these valuable nutrients are fully available to your body. If you do not want to give up meat, you should make sure that it comes from grazing or organically grown and should be consumed only rarely and in small quantities. The same applies to the fish consumption. The fish should be of the highest quality.

Four Best Foods That Lower Cholesterol Levels Fast

Having high cholesterol level is causing many negative thoughts. Well, it is common since high cholesterol as the trigger of various kinds of disease is fact. If you do not want to live with the harmful disease, then you need to start a healthy life. One easiest way to do it is just by consuming foods that lower cholesterol levels fast. Here are is list :

Foods-That-Lower-Cholesterol-Levels-Fast-strawberries

    1. One basket full of strawberries

Natural medicine sometimes can be so enjoyable. One sample of it is strawberries. Do you know that eating strawberries will give a great effect on cholesterol? Well, more precisely, the soluble fiber having by strawberries makes it one among many other foods, which show the effective result of reducing the LDL level. It works simply by binding with cholesterol then removes it from the digestive system. Therefore, cholesterol will have no chance to circulate in the body. For your information, other foods that have a high amount of soluble fiber are oats, whole grains, as well as barley. Meanwhile, apples, grapes, as well as citrus fruits are also another good source of soluble fiber.

psyllium-husk

    1. Psyllium husk

If you could not get soluble fiber directly from the source (from the foods we have mentioned above), then you can just replace it with supplements. The most effective one is known as psyllium husk. A study was ever done around 2008 to test the effectiveness of psyllium husk. The result showed that psyllium husk is suitable to be a therapeutic option to lower cholesterol level, especially for people who have mild to moderate level of elevated cholesterol.

Foods-That-Lower-Cholesterol-Levels-Fast-fresh-salmon

    1. Fresh salmon

Besides soluble fiber, fatty fish also showed great result in lowering cholesterol level. In that case, fresh salmon is the best option among the foods that will lower cholesterol fast. However, it does not mean that eating it once will give you a direct result. At least, you need to eat it for two up to three times in a week. Making it as meat replacement is also a good option. If you are getting bored of salmon, you can also try other kinds of fish. The top recommended kinds are albacore, mackerel, albacore, herring, as well as sardines. All of them have great amount of fatty fish. Moreover, fish are also rich of omega 3 fats. It is an important nutrient to keep your heart health.

nuts-and-oils

    1. Nuts and oils

If there is bad fat (LDL), then there is good fat (HDL) as well. When you want to lower your cholesterol level, you should decrease the intake of LDL while increasing the intake of HDL at the same time. For that reason, keeping your body with enough supply of good fat is necessary. Two foods, which can fulfill this condition, are nuts and oils. More precisely, both of these foods have the ability in counteracting the build up of LDL cholesterol. A study in 2005 even showed that nuts have high potential to lower cholesterol because they have fatty acid profile. For sure, both nuts and oils are two kinds of foods that help lower cholesterol fast.

Vitamin D For The Heart Health

In recent years, the warnings of the harmful effects of sun on our skin. The danger posed by the sun’s rays should not be underestimated, as it is ultimately responsible for the development of skin cancer. This is also the reason why more and more people avoid sunlight – with far-reaching consequences for their heart health, among other things.

Vitamin D – the sun hormone

The vitamin D was in many scientific studies a great similarity to various steroid hormones certified, so it was henceforth referred to as hormone. Since then, vitamin D has been known as the sun hormone. The explanation for this name lies in the fact that vitamin D is formed by the body itself, and only in conjunction with the sunlight.

As a messenger, it then reaches the bones, the muscles, the brain, the immune system, the pancreas and many other body organs via the blood in order to fulfill its specific tasks. But how does the body react to vitamin D deficiency?

We examine this question using the example of the cardiovascular system.

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How sunlight creates vitamin D

In the liver, the precursor of vitamin D is formed. When the sun’s rays shine on the skin, vitamin D becomes the first precursor of vitamin D3. The skin itself then forms another precursor of vitamin D3 (cholecalciferol). Now the vitamin D3 has to be transported from the skin back to the liver, where it is processed further.

The resulting vitamin is now called calcidiol and is the basis for the vitamin D metabolism dar. About the blood, the calcidiol then finally enters the body cells in which the active form of vitamin D3 – the calcitriol – arises.

Please note: In the form of calcidiol, vitamin D3 is offered as a nutritional supplement. Calcitriol is available exclusively as a prescription drug.

Vitamin D3 capsules

Supplementation in case of sun deficiency. For decades, the important influence of vitamin D on bone health has been emphasized. For a sufficient intake, a daily dose of 600 IU / was recommended, while at the same time a vitamin D blood value of 20 ng / ml was considered normal.

Today, however, many experts believe that this value should be at least 50 ng / ml, so that the vitamin D can develop its optimal effect. In view of this new knowledge, an amount of 4000 to 10,000 IU of vitamin D3 is now considered as supplementation (dietary supplement) for a recommended dosage, as long as one does not spend enough time in the sun.

However, the amount of vitamin D actually needed can always be viewed individually, as it depends on various factors. On the one hand, the starting point, ie the quantity produced by the body itself, has to be considered.

In addition, the amount absorbed by the intestine also varies greatly with the dose delivered. It depends a lot on the intestinal health. In addition, the weight of humans also plays an important role. Since vitamin D is a fat-soluble vitamin, it often disappears into the fat deposits, especially in overweight individuals.

Vitamin D3 and Vitamin K2

It is impossible to take an overdose of vitamin D due to sun exposure to the skin. The situation is different with the supplementation with vitamin D3. Here is an overdose, which could then cause heart problems, not completely excluded.

To optimally benefit from the effects of vitamin D supplementation, vitamin D3 should be taken together with vitamin K2 (as MK-7). Both vitamins have a synergistic effect that dissolves calcium deposits inside the arteries and heart valves and transports them to where the calcium really belongs – to the bones.

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Inflammation can cause cardiovascular disease

Vitamin D has so many positive benefits on the cardiovascular system. This finding is particularly important, as every second person dies from the consequences of a disease of this system. Especially people with a high blood pressure suffer a heart attack up to three times more frequently than people with normal blood pressure values.

Some cardiology specialists now want to make history about the widespread misconception that cholesterol is the cause of cardiovascular disease. They are convinced that it is not cholesterol but arterial inflammation that is the cause of all cardiovascular problems and heart disease.

The causes of arterial inflammation

Much of these inflammatory reactions are due to a wrong diet. For the rest, cardiologists blame vitamin D deficiency. This thesis was confirmed among other things in the context of an eight-year study (Ludwigshafener risk study) to 3000 participants. The study found that vitamin D deficiency significantly increases the risk of dying from heart disease. This relationship has also been confirmed by American studies.

The explanation for the effectiveness of vitamin D in terms of cardiovascular disease is based on the fact that vitamin D can protect against inflammation of any kind.

In light of this, it is not surprising that many recent studies have confirmed the link between vitamin D deficiency and the ever-increasing death toll of people with heart disease.

The Brazilian study on vitamin D

These studies were conducted in hospitals specializing in the treatment of patients with coronary heart disease. One of these studies was conducted in Brazil and published in 2012.

In the 206 patients who participated in this study, initially the vitamin D level in the blood was measured. Thereafter, the participants were divided into two groups. One patient group had a vitamin D level of 10 ng / ml or below and was therefore considered to be deficient. The other group had a vitamin D level of 20 +/- 8 ng / ml, which was considered normal. After all, these were patients who already suffered from coronary heart disease.

Of the study participants who had severe vitamin D deficiency, a significantly higher percentage died during treatment at the hospital than from those patients whose vitamin D blood levels were normal for their condition.

The scientists came to the following conclusion:

Severe vitamin D deficiency has a significant effect on the mortality rate of patients with acute coronary syndrome (circulatory disorder in the coronary arteries).

In other words, the likelihood of you dying after a heart attack in the hospital is significantly greater if you only have an insufficient amount of vitamin D in your blood.

The Danish study on vitamin D

In September 2012, a Danish study was conducted at the University of Copenhagen in collaboration with the Copenhagen University Hospital. This study involved more than 10,000 Danes whose vitamin D levels were measured between 1981 and 1983. Over the years, the values ​​were checked regularly.

The leader of this study, dr. Peter Brøndum-Jacobsen, announced the following result:

We have seen that low vitamin D blood levels significantly increase the risk of developing heart disease or worsening existing conditions compared to optimal vitamin D levels. Our results showed that the risk of developing ischemic heart disease increased by 40%. This condition describes a constriction of the coronary arteries, which leads to strong circulatory disorders of the heart muscle, causes pain in the chest area and finally can cause a life-threatening heart attack. The risk of having a heart attack increases by 64%. The risk of premature death is increased by 57%, and the risk of dying from heart disease generally increases by as much as 81%.

The American study of vitamin D

Another study was conducted at the Heart Institute at Intermountain Medical Center, Salt Lake City, Utah. Almost 28,000 patients over the age of 50, who had no heart disease by that time, participated in this study. For all participants, the vitamin D value in the blood was first determined. Subsequently, they were divided into three groups based on the measurement results (very low value, low value, normal value). The normal guideline value for this study was 30 ng / ml.

The study found that those patients who had a very low vitamin D level were twice as likely to succumb to heart failure than those who had normal vitamin D levels in the body. In addition, study participants in the group with the lowest vitamin D levels were 78% more susceptible to strokes and 45% more susceptible to coronary heart disease.

Overall, it has been found that very low vitamin D levels are twice as likely to cause cardiac failure than is the case in normal people.

The best vitamin D supplier is the sun

All the research results about the vitamin D clearly show that our body relies on this vitamin so that diseases that are also due to a vitamin D deficiency, not even arise. Use this information for the sake of your health. Expose yourself to natural UV radiation as often as possible. Bring sun to your skin whenever possible, but remember the following recommendations:

    • Do not expose yourself to the blazing sun, because the sun’s rays can also be reached in sheltered places.
    • Depending on the skin type, the sun should not last longer than 5 to a maximum of 40 minutes.
    • Avoid the midday sun, as the dangerous UVA radiation is highest during this time.
    • Do not use sunscreen for short stays in the sun, as sunscreen with sun protection factor 15 will almost completely block vitamin D production.

If you also check your diet and optimize it, it should soon improve your heart 🙂

How to check your vitamin D level with a home test, how to evaluate the result and how you can determine the right vitamin D dosage for you, read here: Vitamin D – The right intake.