How to Improve Heart Health in Five Steps

Posted by Anonymous , 9/4/2007 Tags:ImproveHeartHealthFiveSteps
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How to Improve Heart Health in Five Steps

Introduction

Learn how to improve your heart health or maintain a healthy heart without medication and side effects.

Instructions

Difficulty: Easy

Things You'll Need

  • Step 1: Eat five to ten servings per day of fresh fruits and vegetables.
  • Step 2: Eat foods high in antioxidants.
  • Step 3: Eat less iron by eating less meat and iron-fortified foods.
  • Step 4: Eat plenty of therapeutic nutrients.
  • Step 5: Keep physically active.

Steps

1

Step One

Studies have shown that populations that eat large amounts of fruits and vegetables have half the cardiovascular disease rate of those that don't. So the more fruits and vegetables that you can include in your diet the better. Scientists are discovering new aspects and benefits of foods all the time so although taking supplements like beta-carotene and fiber may be beneficial, they can not give you all the advantages found in a variety of foods.
2

Step Two

Eat foods high in antioxidants. Supplement your diet with vitamins E and C. Foods such as wheat germ, garlic, fruits, vegetables and green tea. Antioxidants protect arteries as well as the heart itself in several ways. They also help prevent the degradation of cholesterol - this is much more harmful than the mere presence of cholesterol in the arteries.
The most important antioxidant is Vitamin E. It is difficult to obtain sufficient amounts of this vitamin to protect against cardiovascular disease from diet alone. So taking a supplement is a good idea. There is some evidence that natural Vitamin E is preferable to synthetic.
3

Step Three

Eat less iron by eating less meat and iron-fortified foods. Studies have shown that high levels of iron can be harmful to the heart and arteries. Men, over age 20, who have higher levels of stored iron had higher levels of cardiovascular disease. In women increased cardiovascular disease related to stored iron does not become a factor until after age 50, when menopause begins and iron levels rise.
4

Step Four

Eat plenty of therapeutic nutrients. Scientists have shown there are many nutrients that can protect arteries and improve cardiovascular health. The most important are listed below:

Vitamins Source
B6 - Yeast, sunflower seeds, wheat germ,
salmon, walnuts, beans and bananas.
B12 - Clams and oysters.
Folate Leafy greens, wheat germ and oranges.
Minerals Source
Calcium - Dairy, greens and beans.
Magnesium - Nuts and seeds, whole wheat bread and fish.
Potassium - Fruits, vegetables and dairy.
Selenium - Whole grains, onions, fish and dairy.
Other Nutrients Source
Arginine - Nuts
Flavonoids - Onions, grapes, apples and black tea.
Genistein - Soybeans.
Lutein - Spinach and kale.
Lycopenes - Tomatoes and pink grapefruit.
Pectin - Grapefruits, citrus fruits and apples
Sulfur - Garlic and onions
Soluble fiber - Apples, bananas, citrus fruits, carrots, oat bran and beans.
5

Step Five

Keep physically active. Exercising will improve your cardiovascular system. It also uses energy and allows us to eat more of the foods that contain high amounts of therapeutic nutrients

Overall Tips & Warnings

  • Hawthorn berries have been known as a natural heart tonic for centuries and has even been called "food for the heart." Hawthorn remains one of the more popularly used botanical medicines for heart conditions throughout Europe, particularly in Germany and Switzerland. European studies have demonstrated that use of hawthorn can support overall heart health by;
  • relaxing and dilating arteries
  • increasing the flow of blood and oxygen to
  • and from the heart
  • supporting healthy circulation
  • increasing endurance
  • maintaining healthy blood pressure
  • maintaining healthy blood vessels
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