Its no secret there is food which is good for us, and foods
that aren’t. Our heart responds in full to our diet and lifestyle choices. Try
including at least one of these foods in your diet daily to thank your heart
for all its hard work!
Fatty Fish
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| Itty bitty anchovy |
Research demonstrates that the Omega 3 fatty acids from deep
sea and cold-water fish help to reduce cholesterol and can reduce the risk of
heart attack. Consuming large amounts of Omega 3 also has the beneficial effect
of keeping the blood thin so it is able to flow freely. Omega 3 is also a fabulous antiinflammatory. When it comes to
getting your Omega 3 from fish, salmon tuna and mackerel are the most popular
options. Alternatively anchovies and sardines are great sources if you’re
worried about the heavy metal contamination in larger fish. Small fish contain
tiny amounts of heavy metal; large fish like salmon then eats them. Over time,
the heavy metals from all those small fish accumulate in the larger fish, which
we then eat. If you’re only eating fish a couple of times a week you may be ok,
if you’re concerned, stick to the little guys. I'm sure you're aware you can also get supplements of omega 3 or fish oil. Choose wisely, there are very different quality supplements and I would suggest cheap is not your best option. As a minimum, I would suggest 1000mg of combined EPA and DHA daily. To work this out, look at the back of the label. Add the EPA and DHA totals together and then take however many capsules you need to get 1000mg. Generally speaking, this should be 2 to 4 capsules, depending on the strength of your product. If you have a specific condition, speak to your practitioner about a dosage that is right for you.
Avocado
Avocado contains some great heart loving nutrients. It’s a
rich source of monounsaturated fatty acids which are shown to lower your bad
cholesterol, LDL. Avocado’s are also a good source of vitamin E, an antioxidant
beneficial to heart health and circulation. Try making guacamole at home using
avocado, lime juice and some diced garlic. Alternatively, blend it into
smoothies for a creamy texture or simply chop it up and mix it into your
salads. Half an avocado a day should be enough.
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| Guacamole |
Nuts and seeds
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| Brazil Nuts |
Nuts and seeds are a great addition to any diet in
moderation. A small handful most days of the week will do it. Raw and unsalted
types are best of course. As well as providing monounsaturated fatty acids,
similar to avocado, they’re also mineral dense. Minerals such as magnesium can
help to reduce blood pressure. Nuts also contain a great amount of fibre, which
helps to lower cholesterol by binding to it in the intestine and removing it
from the body.
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| Raw almonds |
Dark green leafy vegetables
Deficiencies of B6, B9 (folate) and B12 can lead to high
homocystine levels, and high homocystine has been linked to a variety of
diseases. Dark green leafy vegetables of all kinds are great sources of Folate
and moderate sources of B6 (B12 is readily available in meats). Dark green leafy
vegetables are also full of fibre, and antioxidant nutrients that protect the
heart and blood vessels. Leafy greens are one of the best sources of vitamin K.
This lovely nutrient plays a role in proper blood clotting and calcium
utilisation, both of which are important for heart health. While our happy
little intestinal bacteria produce Vitamin K, research suggests that prolonged
use of antibiotics (which kill off the bacteria) can reduce our vitamin K
production. Any green vegetable will do here, but vegetables like kale, silver
beet, and spinach make great additions to salads and smoothies. As Vitamin K
plays a role in blood clotting, exercise caution and speak to your doctor if
you’re on blood thinning drugs.
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| Curly Kale |
What else can I do?
Wanting to know more about ways we can maintain a healthy
heart? I tried to find some fandangled You Tube clip that would get you all
excited but I didn’t like any of them. Sorry. Instead, I found this short but
sweet clip about lifestyle factors worth adopting for your hearts sake. Its
called Heart tips for Health month and its only 1.03 minutes long. Sums it up
perfectly. http://www.youtube.com/watch?v=hQdGopgLbhM
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