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If you should find yourself in the unfortunate position of having a heart attack, the first thing you should do is call 911, then head to the medicine cabinet and CHEW, that's right, chew, not swallow an aspirin tablet.According to the Harvard Medical School Family Health Guide, chewing a 325 mg dose of aspirin significantly reduces blood clotting within 5 minutes. Although you might know that eating certain foods can increase your heart disease risk, it’s often tough to change your eating habits.
Choose the following fruits and vegetables: Fresh or frozen vegetables and fruits, Low-sodium canned vegetables, canned fruit packed in juice or water.
Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health. Avoid or limit the following grain products: white or refined flour, white bread, doughnuts, biscuits, quick bread, cakes, pies, egg noodles, buttered popcorns and high-fat snack crackers. Limiting how much saturated and trans fats you eat is an important step to reduce your blood cholesterol and lower your risk of coronary artery disease. The American Heart Association offers these guidelines for how much fat and cholesterol to include in a heart-healthy diet: saturated fats less than 7% of your total daily calories, trans fat less than 1% of your The best way to reduce saturated and trans fats in your diet is to limit the amount of solid fats — butter, margarine and oils — you add to food when cooking and serving. When you do use fats, choose monounsaturated fats, such as olive oil or canola oil and margarines that are free of trans fats.
Lean meat, poultry and fish, low-fat dairy products, and egg whites or egg substitutes are some of your best sources of protein. Legumes — beans, peas and lentils — soy bean and soy products also are good sources of protein and contain less fat and no cholesterol, making them good substitutes for meat. Avoid or limit the following proteins: full-fat milk and other dairy products, organ meat such as liver, egg yolks, hot dogs and sausages, bacon, fried or breaded meat.
Eating a lot of sodium can contribute to high blood pressure, a risk factor for cardiovascular disease.
Although reducing the amount of salt you add to food at the table or while cooking is a good first step, much of the salt you eat comes from canned or processed foods, such as soups and frozen dinners.
Incorporate these eight tips into your life, and you’ll continue to find that heart-healthy eating is both doable and enjoyable.
While some heart disease risk factors, such as family history, are out of your control, a healthy diet and lifestyle are your best weapons.
A heart healthy diet is one of the most profound ways we can support and protect our cardiovascular system. Contrary to popular myths, heart disease is not caused by eating saturated fat or cholesterol.
For decades wea€™ve been told that vegetable oils such as canola oil are the a€?heart healthy choicea€?. Even though this is listed last, it could arguably be the most important factor facing many people eating a standard western diet today.
For most people a low cholesterol diet and a low fat diet do not promote a healthy heart.Eating healthy fats (especially fish and pastured animals which have lots of omega 3 fatty acids), lots of vegetables and plenty of protein can go a long way to reversing the epidemic of heart disease rates today.
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Information found on this website is meant for educational purposes only.It is not meant to diagnose medical conditions, to treat any medical conditions or to prescribe medicine. Did you also know that many of these deaths could have been prevented by following your doctors suggestions and by making good nutritional and supplement choices? That is a HUGE benefit and has made Juice Plus+ capsules an absolute must for all my customers.I highly recommend all my customers, especially those with heart concerns, to take Juice Plus+ as the foundation of their supplement program. I consider Juice Plus+ to be a foundation product for individuals who suffer from heart disease.
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.


Overloading your plate, taking seconds and eating until you feel stuffed can lead to eating more calories, fat and cholesterol than you should. You can increase the amount of whole grains in a heart-healthy diet by making simple substitutions for refined grain products. A high blood cholesterol level can lead to a buildup of plaques in your arteries, called atherosclerosis, which can increase your risk of heart attack and stroke.
You can also reduce the amount of saturated fat in your diet by trimming fat off your meat or choosing lean meats with less than 10 percent fat. Polyunsaturated fats, found in nuts and seeds, also are very good choices for a heart-healthy diet. But be careful to choose lower fat options, such as skim milk rather than whole milk and skinless chicken breasts rather than fried chicken patties.
Certain types of fish are rich in omega-3 fatty acids, which can lower blood fats called triglycerides.
Substituting plant protein for animal protein — for example, a soy bean burger for a hamburger — will reduce your fat and cholesterol intake.
Eating fresh foods and making your own soups and stews can reduce the amount of salt you eat. Many condiments are available in reduced-sodium versions, and salt substitutes can add flavour to your food with less sodium. When selecting foods for each meal and snack, emphasize vegetables, fruits and whole grains. We know from studying various cultures and diets around the world that what we eat really does matter! The Mediterranean heart healthy diet is high in fish and other healthy fats like olive oil which prevent oxidative damage.From the 1950a€?s until somewhat recently a low cholesterol diet and a low fat diet were thought to be a heart healthy diet. Eat more saturated fat and by saturated fat I mean egg yolks and olive oil but also fats from animals that are raised on small pastured farms, without the excessive use of antibiotics and no use of hormones.In an unfortunate series of events (spanning over five decades!) wea€™ve been fed the lie that saturated fats increase coronary heart disease risk while vegetable oils decrease heart disease. A heart healthy diet should also include a variety of antioxidants to further decrease inflammation and oxidative damage.
You have shown, either by signing up for our heart health newsletter or by purchasing heart healthy supplements, that you believe in taking a proactive care of your heart. Chewing an aspirin is key to reducing further heart damage because it will reduce clotting time.Oh great! Muscle Dynamics, a powder taken at night time, is also a must as it can help with blood pressure, improved sleep, not to mention weight control , mood and sexual function. 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. Vegetables and fruits contain substances found in plants that may help prevent cardiovascular disease.
Choose whole grain and whole grain products such as corn (banku, kenkey, akple etc…) whole wheat flour ( 100% whole-wheat flour bread or 100% whole grain bread) brown rice, oatmeal or ground flaxseed (Another easy way to add whole grains to your diet is ground flaxseed.
Choose grilling (either in oven or charcoal) your meat or fish rather than frying them in oil. When used in place of saturated fat, monounsaturated and polyunsaturated fats may help lower your total blood cholesterol. You’ll find the highest amounts of omega-3 fatty acids in cold-water fish, such as salmon, mackerel and herring. If you like the convenience of canned soups and prepared meals, look for ones with reduced sodium.
This myth (or rather poorly done science) led to a low cholesterol diet rampage in North America.


Keep track of the number of servings you eat — and use proper serving sizes — to help control your portions.
Eating more fruits and vegetables may help you eat less high-fat foods, such as meat, cheese and snack foods. Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids, which can lower your total blood cholesterol. Be wary of foods that claim to be lower in sodium because they are seasoned with sea salt instead of regular table salt — sea salt has the same nutritional value as regular salt.
If overindulgence is the exception, rather than the rule, you’ll balance things out over the long term. Here are 4 ways to promote a heart healthy diet that go beyond a low cholesterol diet and a low fat diet. Since the low cholesterol diet and low fat diet have been preached in the United States we have seen coronary heart disease soar to become the #1 killer of men and women.
This overconsumption of sugars is leading us on an insulin resistant and diabetes epidemic. Eating MORE of low-calorie, nutrient-rich foods, such as fruits and vegetables, and LESS of high-calorie, high-sodium foods, such as refined, processed or fast foods can shape up your diet as well as your heart.
For example, if you have grilled tilapia one evening, try a fresh fish (salmon) soup the next nite. Because of its inherent toxicity it is highly processed to make it (supposedly) safe for human consumption.
Eating a high simple carb diet leads to chronically high insulin levels and chronically high blood glucose levels. Antioxidants are naturea€™s protection plan and are an important part of a heart healthy diet.
The result is an oil that is most likely rancid (creating more oxidative damage) and high in omega 6a€™s.
The direct effect of this is chronic inflammation, which then leads to a host of other diseases, notably coronary heart disease and cancer. Instead, it is inflammation and oxidative damage that cause heart disease and raise triglycerides to unhealthy levels.
In my opinion, this is one of THE most important causes of the dramatic heart disease rates we are seeing today. Healthy fats, like saturated fat and omega 3a€™s, decrease inflammation and oxidative damage and normalize triglyceride levels. The best thing is that many delicious foods are high in antioxidants, making them an easy beneficial substance to add to your life.
Sometimes called the Eskimo Paradox, we know that Inuit peoples eating a traditional diet have markedly lower incidence of heart disease. According to mainstream thoughts on heart disease, a diet that consisted of 50% fat would assuredly be a nail in the coffin. A diet high in Omega 3 fatty acids significantly decreases triglycerides and decreases inflammation.
Of course, eating healthy saturated fats and diets high in Omega 3a€™s is not the same as eating a fast food hamburger.



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