| 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. |
