Healthy Heart Diet basics include eating whole foods, including fruits and vegetables. But we all fall short in some nutritional areas. That’s why it’s ok to include supplements in our diet.
Some key supplements to consider for your own diet include the following:
•Fish oil. The omega-3 fatty acids in fish and fish oil supplements have been shown to be an effective preventive strategy against heart disease.
•Coenzyme Q10 (CoQ10). This antioxidant is thought to be one of the most important antioxidant supplements for protection against many forms of cardiovascular disease.
-Stop Emotional Eating-
A healthy heart diet includes managing stress. It is estimated that emotional eating is one of the main causes of overeating and other poor eating habits. We get stressed and then we eat to comfort ourselves.
Heart meditation is a powerful and enjoyable way to connect with your physical heart. Developing a conscious relationship with your heart is the beginning of a life long friendship. Through heart meditation your heart begins to speak to you and remind you of what is really important. It can be about your physical health, your mental state, your emotional state and even your spiritual state. Bring your awareness to your heart center and relax. This helps you shift into heart consciousness. When you approach life from the heart, you feel more alive and in touch with your authentic self. You start to trust your mind less and your instincts more. You feel guided by an inner knowing which you can rely upon. Finding your heartbeat brings attention to your heart. By concentrating you become aware of your emotional heart. By accessing your emotions you enter into your spiritual heart
•Black Americans are at greater risk for cardiovascular disease and stroke than White Americans.1
•Black women (49%) and Black men (44%) have higher rates of heart disease than White men (37%) and White women (32%).
•Between the ages of 45 and 64, Black men have a 70% higher risk and Black women have a 50% greater risk of developing heart failure than White men and women.
Heart disease is a nutrition based disease.
A holistic healthy heart diet is a great way to eat. We tend to consume more processed meats, sugar sweetened beverages and sweets than whole grains, fruits, vegetables, nuts, seeds and legume. Some of the processed foods are microwavable dinners, fast foods, chips and other forms of junk food.
For many people, simple lifestyle changes, rather than drugs or surgery, comprise the best route to achieve cardiac fitness. ~ Dr. Andrew Weil Dr. Andrew Weil is one of America’s most respected doctors. He recommends an anti-inflammatory diet as one of the best ways to eat. Some general tips for reducing inflammation through your diet:
•Eat a variety of different foods.
•Eat as much fresh food as you can.
•Reduce the amount of processed and fast foods you eat.
•Eat a lot of fruits and vegetables.
More of Dr. Weil’s recommendations : To Lower Cholesterol
• Eat a low fat diet. You might try a low carb diet. Watch your carbohydrate intake. Carbohydrates (starches and sugars) raise blood sugar levels and trigger the re-lease of insulin.
•Avoid Refined carbohydrates, those that are high on the glycemic index
•Focus on healthy fats
•Eat generous amounts (five or more servings) of non-starchy vegetables and one to two servings of low-glycemic index fruit every day.
•Eat fish several times a week, emphasizing wild, cold-water fish high in omega-3 fatty acids, such as salmon and sardines. Or take omega-3 supplements.
•Eat generous amounts of non-starchy vegetables, like cucumbers, bell peppers, dark leafy greens, zucchini, eggplant, squash, asparagus, broccoli, cabbage, Brussels sprouts, beans, radishes and spinach.
• Eat magnesium-rich foods every day. This includes spinach, tofu, almonds, broccoli and lentils. Pumpkin seeds and sunflower seeds are also good sources of magnesium.