Heart disease may be a leading cause of death, but that doesn't mean you have to accept it as your fate. Although you lack the power to change some risk factors — such as family history, sex or age — there are some key heart disease prevention steps you can take to reduce your risk.
Although you might know that eating certain foods can increase your heart disease risk, it's often tough to change your eating habits. Whether you have years of unhealthy eating under your belt or you simply want to fine-tune your diet, here are eight heart-healthy diet tips.
Once you know which foods to eat more of and which foods to limit, you'll be on your way toward a heart-healthy diet.
You can avoid heart problems in the future by adopting a healthy lifestyle today. Here are seven heart disease prevention tips to get you started.
CAUSES OF HEART DISEASES
Heart disease occurs when plaque develops in the arteries and blood vessels that lead to the heart. This blocks important nutrients and oxygen from reaching your heart.
Plaque is a waxy substance made up of cholesterol, fatty molecules, and minerals. Plaque accumulates over time when the inner lining of an artery is damaged by high blood pressure, cigarette smoking, or elevated cholesterol or triglycerides.
- Age. Aging increases your risk of damaged and narrowed arteries and weakened or thickened heart muscle.
- Sex. Men are generally at greater risk of heart disease. However, women's risk increases after menopause.
- Family history. A family history of heart disease increases your risk of coronary artery disease, especially if a parent developed it at an early age (before age 55 for a male relative, such as your brother or father, and 65 for a female relative, such as your mother or sister).
- Smoking. Nicotine constricts your blood vessels, and carbon monoxide can damage their inner lining, making them more susceptible to atherosclerosis. Heart attacks are more common in smokers than in nonsmokers.
- Poor diet. A diet that's high in fat, salt, sugar and cholesterol can contribute to the development of heart disease.
- High blood pressure. Uncontrolled high blood pressure can result in hardening and thickening of your arteries, narrowing the vessels through which blood flows.
- High blood cholesterol levels. High levels of cholesterol in your blood can increase the risk of formation of plaques and atherosclerosis.
- Diabetes. Diabetes increases your risk of heart disease. Both conditions share similar risk factors, such as obesity and high blood pressure.
- Obesity. Excess weight typically worsens other risk factors.
- Physical inactivity. Lack of exercise also is associated with many forms of heart disease and some of its other risk factors, as well.
- Stress. Unrelieved stress may damage your arteries and worsen other risk factors for heart disease.
- Poor hygiene. Not regularly washing your hands and not establishing other habits that can help prevent viral or bacterial infections can put you at risk of heart infections, especially if you already have an underlying heart condition. Poor dental health also may contribute to heart disease.
CURE HEART DISEASE NATURALLY
Grapes: Fresh fruits in general are beneficial in the treatment of heart disease. They tone up the heart. Grapes are especially effective in heart pain and palpitation of the heart, and the disease can be rapidly controlled if the patient adopts an exclusive diet of grapes for a few days. Grape juice is particularly valuable when one is actually suffering from a heart attack.
Apple: Apples have heart-stimulating properties. Patients suffering from a weak heart will benefit greatly by making liberal use of this fruit and apple jam.
Indian Gooseberry: Indian gooseberry is considered an effective home remedy for heart disease. It tones up the functions of all the organs of the body, and builds up health by destroying the heterogenous elements and renewing lost energy. When the fruit is in season, one medium-sized Indian gooseberry can be taken with a little salt daily; when not in season, dry pieces can be chewed.
Onion: Onions have been found valuable in heart disease. They are useful in normalising the percentage of blood cholesterol by oxidising excess cholesterol. One teaspoon of raw onion juice first thing in the morning is beneficial in such cases.
Honey: Honey has got marvellous properties to prevent all sorts of heart disease. Honey tones up the heart and improves the circulation. It is also effective in cardiac pain and palpitation of the heart. One tablespoon daily after food is sufficient to prevent all sorts of heart troubles.
Asparagus: Asparagus is an excellent food for strengthening the heart. A good medicine for a weak or an enlarged heart is prepared by mixing the freshly extracted juice of this vegetable with honey, in the ratio of 2:1. A teaspoon of this medicine should be taken three times daily. Patients with heart disease will also benefit by steam cooking this vegetable.
Alfalfa: The herb alfalfa in the form of juice has been found very helpful in most troubles related to the arteries and heart diseases. Only the leaves of the plant are used for this purpose, when they can be obtained fresh. The juice of fresh alfalfa is, however, too strong and potent to be taken by itself. It is best taken with carrot juice in equal quantities of 125 ml each, twice daily. In this combination, the individual benefits of each juice are intensified.
Safflower: Safflower oil has proved beneficial in lowering blood cholesterol. Hence it can be used liberally with persons suffering from cardiovascular disorders. An emulsion with the trade name Saffloxin-Cipla is used routinely during myocardial infarction, cardiac ischaemia, and hypertension.
Vitamin E: Patients with heart disease should increase their intake of foods rich in vitamin E, as this vitamin is said to promote heart function by improving oxygenation of the cells. It also improves the circulation and muscle strength. Many wholemeal products and green vegetables, particularly outer leaves of cabbage, are good sources of vitamin E.
Vitamin E: Patients with heart disease should increase their intake of foods rich in vitamin E, as this vitamin is said to promote heart function by improving oxygenation of the cells. It also improves the circulation and muscle strength. Many wholemeal products and green vegetables, particularly outer leaves of cabbage, are good sources of vitamin E.
Vitamin C: Vitamin C is also essential as it protects against spontaneous breaches in capillary walls which can lead to heart attacks. It also guards against high blood cholesterol. The stress of anger, fear, disappointment, and similar emotions can raise blood fat and cholesterol levels immediately but this reaction to stress can do little harm if the diet is adequate in vitamin C and pantothenic acid. One of the richest sources of vitamin C is citrus fruits.
Increase your omega-3 fatty acid intake. Both cardiologists mentioned above refer to the imbalance of omega-6 fatty acids to omega-3 as an inflammatory factor in the standard American diet (SAD).
Omega-3 is high in fish and krill oils, fatty fish, freshly ground flax seeds, hemp seeds, and chia seeds as well as avocados and free range eggs. The oils from those plants are also beneficial if they are organic and cold pressed.
Avoid oils that are processed by heat or hydrogenated. These cause inflammation, and they're ubiquitous in processed and fast foods. But there is one cold pressed oil to avoid, Canola (rapeseed) oil. It's not the health food it's promoted to be.
Increase your magnesium intake. It's the most important ignored mineral in existence involving 300 metabolic processes. It directly affects heart health, especially with heart beat regulation. Yet most Americans are magnesium deficient.
Greens are excellent sources of magnesium, which can also be supplemented orally with magnesium citrate formulas or topically with magnesium chloride, and even by soaking in Epsom salts.
Studies have determined that pomegranate juice helps unclog arteries by reducing artery thickness. L-Arginine is a supplement that helps increase blood vessel nitric oxide to repair arterial inner lining damage.
Master herbalist Dr. John Christopher was nicknamed doctor cayenne because he praised its value as a heart health tonic, which if strong enough could halt a heart attack in progress.
Jamaica tea (hu-my-ku) reduces blood pressure, and Hawthorn berry tea or extracts are traditional Chinese heart tonics that have stood up to western clinical research.
Omega-3 is high in fish and krill oils, fatty fish, freshly ground flax seeds, hemp seeds, and chia seeds as well as avocados and free range eggs. The oils from those plants are also beneficial if they are organic and cold pressed.
Avoid oils that are processed by heat or hydrogenated. These cause inflammation, and they're ubiquitous in processed and fast foods. But there is one cold pressed oil to avoid, Canola (rapeseed) oil. It's not the health food it's promoted to be.
Increase your magnesium intake. It's the most important ignored mineral in existence involving 300 metabolic processes. It directly affects heart health, especially with heart beat regulation. Yet most Americans are magnesium deficient.
Greens are excellent sources of magnesium, which can also be supplemented orally with magnesium citrate formulas or topically with magnesium chloride, and even by soaking in Epsom salts.
Studies have determined that pomegranate juice helps unclog arteries by reducing artery thickness. L-Arginine is a supplement that helps increase blood vessel nitric oxide to repair arterial inner lining damage.
Master herbalist Dr. John Christopher was nicknamed doctor cayenne because he praised its value as a heart health tonic, which if strong enough could halt a heart attack in progress.
Jamaica tea (hu-my-ku) reduces blood pressure, and Hawthorn berry tea or extracts are traditional Chinese heart tonics that have stood up to western clinical research.
THANK YOU!!!
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