Best Foods and Nutrients for Cardiovascular Health
When it comes to cardiovascular health, eating an anti-inflammatory diet is key. Our bodies were made to thrive off of real, whole foods, free of man-made substances and chemical interventions. Choosing whole foods over processed foods is ALWAYS best, and getting a variety of colours in your diet will ensure you’re eating a wide range of nutrients.
Green Leafy Vegetables
Dark green leafy vegetables are loaded with nutrition! They contain high levels of antioxidants, such as vitamin C, which are important for fighting free radical damage and maintaining healthy arteries and blood vessels. They also provide magnesium, a vital mineral for proper heart function.
Berries
Berries are little antioxidant powerhouses. They’re packed with beta-carotene, vitamin C, anthocyanins and quercetin, all crucial when dealing with oxidative stress. Try including foods like blueberries, strawberries, raspberries, blackberries, açai and goji berries.
Citrus Fruits
Citrus fruits like lemons, limes and oranges are great flavour-boosters that enhance any dish while adding significant amounts of vitamin C and other heart healthy nutrients like potassium.
Whole Grains
These days, grains are often thought of as the “bad guys”. Studies have shown that eating a low-carb, high-fat diet can lower cholesterol levels, support healthy glucose response and aid cardiovascular health. It is extremely important though, that we began reducing our intake of refined carbohydrates. Whole, gluten-free grains like brown rice, millet, amaranth, quinoa and buckwheat (those last two are actually seeds), provide fibre and contain CoQ10, critical for mitochondrial function and cellular energy.
Coconut Oil & Other Fats
Coconut oil is an excellent heart food, as this type of saturated fat has been shown to lower LDL “bad” cholesterol. Raw nuts and seeds provide polyunsaturated fatty acids that reduce oxidative stress. Almonds, walnuts, pecans, macadamia nuts, pumpkin, chia and flaxseeds are great options, but try to avoid peanuts as they contain high levels of toxins such as aflatoxin. Wild-caught salmon is another great source of healthy fat, protein and CoQ10.
Garlic
Garlic is a big winner when talking about cardiovascular health. It contains powerful anti-inflammatory sulphur compounds, such as allicin and has been used to regulate blood pressure and lower LDL cholesterol. It also contains selenium and trace minerals like manganese.
Turmeric
Curcumin, the active ingredient in turmeric, is a major fighter against inflammation and oxidative stress. Including turmeric in your meals can be a great way to liven up your meals, while adding an anti-inflammatory punch. Golden Milk a very popular, delicious way to consume more turmeric! Be sure to add a sprinkle of black pepper and some healthy fat like coconut oil to get the most benefits from this spice.
Ginger
This spicy root is a great addition to a healthy diet. It increases circulation and may help lower cholesterol and prevent cardiovascular disease.
Cayenne
Cayenne pepper has been shown to decrease the risk of atherosclerosis and is a natural circulatory aid.
Supplementation
Although diet is the cornerstone of health, food nowadays does not provide us with adequate nutrition. Supplements commonly used for cardiovascular support include: magnesium, vitamin C with bioflavonoids, vitamin E, selenium, vitamin D3, CoQ10 and essential fatty acids in the form of fish oil. Herbal remedies include hawthorn berries, ginger, garlic, curcumin and cayenne pepper.
Essential Oils
Essential oils such as frankincense, lemongrass, lemon, helichrysum and ginger may also benefit the heart and regulate blood pressure. Just make sure they are high quality, therapeutic grade oils, as the majority of brands have toxic fillers.
This week, choose one heart-healthy food to include in your diet. Let me know which one you chose down below!
Asher Kleiber
Registered Holistic Nutritionist™
Sources:
Prescription for Dietary Wellness by Phyllis A. Balch, CNC