A positive healthy lifestyle and attitude are important in the prevention of heart disease. Follow these healthy habits and reduce your risk:
- Don’t smoke: cut back or quit.
- Exercise daily.
- Follow a heart healthy diet
- Consume moderate amounts of alcohol
- Maintain a healthy weight.
- Practice stress reduction.
2. Heart Healthy Foods
Salmon – Fish is an excellent source of omega-3 fatty acids that protect your heart by reducing both inflammation and the risk of blood clots.
Olive Oil – Olive oil reduces your risk of heart disease by lowering your LDL cholesterol levels.
Oats – Oats contain a soluble fiber called beta glucan which helps reduce total cholesterol and LDL cholesterol.
Apples – Apples contain a phytochemical called quercetin which acts as an anti-inflammatory and helps prevent blood clots.
Almonds – Almonds and other nuts contain healthy oils, Vitamin E and other substances that will help keep cholesterol levels in check.
Red Wine – Red wine (in moderation) contains resveratrol which has been shown to be good for your heart.
Whole Grains – Whole grains provide vitamins and fiber that will help keep your heart healthy
Green Leafy Vegetables – Green leafy vegetables contain folate, which helps keep homocysteine levels down.
Tomatoes – Tomatoes are packed with vitamins and lycopene which have been shown to reduce heart disease risk.
3. Supplements: (Always check with your primary care giver if you are taking other medications before taking supplements)
Co Q10 – A vitamin like substance with huge antioxidant properties. It strengthens the heart muscle, can lower blood pressure and enhances the immune system.
Garlic – Lowers blood pressure and cholesterol, helps stabilize blood sugar levels and improves circulation.
Essential Fatty Acids – Lower blood pressure, cholesterol and triglyceride levels and reduces the risk of blood clot formation.
Magnesium – May help prevent cardiovascular disease.
Lecithin – Helps prevent arteriosclerosis and cardiovascular disease by making fat such as cholesterol water soluble so it can be removed from the body.
Vitamin C – Extremely important as a regulator of blood pressure. It reduces bad cholesterol, increases good cholesterol and protects against abnormal blood clotting.
B- Complex – B12 and folic acid help reduce homocysteine levels which is a risk factor for arthrosclerosis. (*Always take B vitamins in a B-complex form.)
Maitake, Shitake and Reishi Mushrooms – Helps reduce high blood pressure, controls and lowers cholesterol levels and may help normalize blood sugar levels.
Hawthorn – Helps to relax blood vessels and improve blood flow. Good for high blood pressure and irregular heart beat.
Rick Gallop, The G.I. Diet.
Jonny Bowden, The 150 Healthiest Foods on Earth.
Bonnie Stern, Heart Smart, The Best of Heart Smart Cooking.
Udo Erasmus, Fats That Heal, Fats That Kill.
Sam Graci, The Path to Phenomenal Health.
Dr. Susan E. Brown and Larry Trivieri, The Acid Alkaline Food Guide.
Allison Annester with Sara Thyr ND, Refined to Real Food.
Brendan Brazier, The Thrive Diet.
Paul Pitchford, Healing with Whole Foods.
Dr. Gillian McKeith, Your Are What You Eat.