Building a Healthy Clean Cardiovascular System for Life
Posted Apr 01 2009 2:53pm
At 50 yrs of age and as I look at the video the Cardiologist made of my heart and her comments about how clean the inside and outside of my heart is of any fatty build up despite my geneology pointing towards generations dieing from heart disease I feel prompted to share some of my secrets.
How to lower your heart disease risk as well as your cholesterol using a comprehensive dietary and lifestyle approach.
The first step in preventing heart disease is to eat a healthy diet . Increase your consumption of whole foods rich in phytonutrients, plant molecules that give your body the nutrients it needs.
1. To avoid the blood sugar imbalances that increase your risk for heart disease, eat protein with every meal, even at breakfast. This will help you to avoid sudden increases in your blood sugar.
2. Use lean animal protein like fish and vegetable protein such as nuts, beans and tofu and always seek the purest water with as little added chemicals as possible.
3. Combine protein, fat, and carbohydrates in every meal. Never eat carbohydrates alone.
4. For the same reasons, avoid white flour and sugar
5. Eat high fiber foods, ideally at least 50 grams per day. Beans, whole grains, vegetables, nuts, seeds, and fruit all contain beneficial fiber.
6. Avoid all processed junk food, including sodas, juices, and diet drinks, which impact sugar and lipid metabolism.
7. Increase omega-3 fatty acids by eating cold- water wild salmon, sardines, herring, flaxseeds, and even seaweed.
8. Reduce saturated fat and use more grass-fed or organic beef or animal products, which contain less saturated fat.
9. Eliminate all hydrogenated fat, which is found in margarine, shortening, and processed oils, as well as many baked goods and processed foods.
10. Instead use healthy oils, such as olive (especially extra virgin olive oil), cold pressed sesame, and other nut oils.
11. Avoid or reduce alcohol, which can increase triglycerides and fat in the liver and create blood sugar imbalances.
12. Don't allow yourself to get hungry. Graze -- don't gorge -- by eating every three to four hours to keep your insulin and blood sugar normal.
13. Try not to eat three hours before bed.
14. Have a good protein breakfast every day. You can start with a protein shake or may use eggs. Some suppliers offer omega-3 eggs, which are ideal.
15. Include flaxseeds by using two to four tablespoons of ground flaxseeds every day in your food. This can lower cholesterol by 18 percent. Flax is tasty in shakes or sprinkled on salads or whole grain cereal.
16. Drink green tea, which can help lower cholesterol.
17. Use soy foods such as soymilk, edamame, soy nuts, tempeh, and tofu, which can help lower cholesterol by 10 percent.
18. Eat colorful fruits and vegetables a day, which contain disease fighting vitamins, minerals, fiber, phytonutrients, antioxidants, and anti- inflammatory molecules. ==> Supplements
Supplements are important. Along with a healthy diet and exercise program, they can dramatically affect your risk of cardiovascular disease. Combining these together can have the greatest impact on your cholesterol.
Lifestyle and Exercise I encourage 30 to 45 minutes of Running at least 4-5 times a week.
I also encourage strength training to build muscle and reduce body fat composition.
Exercise is a necessity, not a luxury, in preventing almost all chronic disease, from heart disease to cancer, from dementia to diabetes, from osteoporosis to osteoarthritis.
You cannot age successfully with out it. It is how we are designed. ==> Stress Reduction
Stress alone can cause a heart attack. It is often the trigger that leads to the cascade of events that causes that final, fatal heart attack. But all along the way, it contributes to heart disease by creating inflammation, raising your cholesterol and blood sugar, causing high blood pressure and even making your blood more likely to clot.
And remember God in the midst of all things. What you can't handle... Give it up to him!
So many stressors are tied into other people or party's expectations of us that we can't fit and don't desire to fit into.
Like job stress, income production, so much time dedicated to income production that there is no time or energy left for excercise or other forms of spiritual worship.