Reversing Heart Disease with Nutrition

As Americans struggle with weight, and fast food seems to dominate the culture, it may be difficult to begin eating healthy and to maintain that healthy diet for yourself and your family. The rewards are great, however, and will be worth the initial transition period, as you will have the even greater reward of inspiring your family to live a healthier lifestyle.

We recommend a common sense, health promoting diet-style. That means lots of fresh fruits and vegetables, lean meats, limited red meats, fish rich in omega-3's, and whole grains. Putting that into practice may be a challenge, so we tell our patients to visualize a food assembly line with God or Mother Nature at one end and donuts and sodas at the other. Now, every time you eat something, make sure it is close to the front of the assembly line. Studies show that one of the most powerful things one can do to change eating habits and lose weight is to keep a daily food diary. Time after time, this simple trick leads to amazing success. (See Eat to Live by Dr. Fuhrman)

Let's take a look at what super nutrients are found in healthy foods.

Anti-oxidants

The positive effect of anti-oxidants on your health and your cardiovascular health in particular cannot be ignored. Anti-oxidants combat what are known as "free radicals" or unstable molecules that have been associated with the development of cancer. Anti-oxidants are naturally occurring in foods and available in supplement form. They include:

Beta-carotene: found in foods that are orange in color such as cantaloupe, squash, apricots, and carrots. They are also found in dark greens such as spinach, kale, and collard greens.
Luteins: found in dark green, leafy vegetables such as spinach and other greens.
Lycopene: the anti-oxidant in tomatoes and tomato products.
Selenium: a mineral found in grains and rice.
Vitamin A: found in eggs yolks, milk, and sweet potatoes.
Vitamin C: citrus fruits, of course have valuable vitamin C; it is also found in fortified foods and drinks.
Vitamin E: found in super healthy (when eaten raw and in moderation) almonds, as well as many fruits and nuts.

Omega-3 Fatty Acids

This important health boost is generally found in fish oil and is commonly taken as a fish oil supplement.
In the diet, the healthy benefits from Omega-3s can be had by adding fresh cold water fish such as salmon, tuna, mackerel, as well as in flaxseed and certain nut oils. These have been shown to reduce blood triglycerides and have an effect in lowering cholesterol.

Amino Acids

All amino acids are purported to aid in cell health and overall cardiovascular health. Taurine, acetyl L-carnitine, and creatine can be taken in supplement form.

Probiotics and Enzymes

Available in milk, yogurt, and other fortified foods, probiotics and enzymes aid in proper food digestion, and contribute to a healthier immune system. For people with hypertension, a healthy digestive system can actually help reduce blood pressure. (See the list of heart healthy supplements and how they are used.)

B vitamins

The complex of vitamins covered under the umbrella of the "B-vitamin" are essential for health. They work together to maintain metabolism, cell growth, and protect against certain types of cancer. They are readily available in supplement form and are naturally occurring in potatoes, lentils, and molasses and are easy to find in your morning cereal.The B-vitamins include:

B1 (thiamine)
B2 (riboflavin)
B3 (Niacin)
B5 (pantothenic acid)
B6 (pyroxidine)
B7 (biotin)
B9 (folic acid)
B12 (cobalamin)

Important minerals

Magnesium is found abundantly in the human body, mostly in the bones and cells and a bit in the blood. It is essential for maintaining blood pressure, and keeping normal heart function. It is readily available in dark green leafy vegetables, beans, peas and whole grain foods. It can also be found in supplements.

Calcium isn't just important for strong bones, it also helps with the contraction of blood vessels. We associate calcium, of course, with dairy products, but dark green leafy vegetables have calcium too, especially broccoli and kale. Many cereals, juices and other prepared foods are fortified with calcium or it may be taken as a supplement.

Potassium is related to kidney function which in turn is related to your heart. By maintaining a diet rich in fresh fruits and vegetables, you can keep your potassium level in a healthy range.

Zinc has been associated with lowering cholesterol levels and has been used throughout history to aid in the healing of wounds. Zinc is important for prostate health in men and many nutritionists feel that people who have white spots in their fingernails are zinc deficient. We get most of our zinc from red meat and poultry, and vegetarians may want to consider a supplement that contains zinc.

When we think of Iron, we most likely think about the blood, or a deficiency of iron known as anemia. Keeping iron in balance is important for oxygen delivery to all your cells. The most easily absorbed iron in our diets comes from meats, beans, and nuts.

Unlike the other minerals we have discussed, Chromium is found only in trace amounts both in our bodies and in the food we eat. It is associated with metabolism and can be found in whole grain foods and vegetables.

Share |