Some Surprising News About Heart-Healthy Nutrition

fruit-veggies-120529About 600,000 people in the U.S. die of heart disease every year, according to the Centers for Disease Control and Prevention. It is the leading cause of death for both men and women.

Many of these deaths could be prevented by addressing risk factors, such as tobacco use, unhealthy diet and obesity, physical inactivity, high blood pressure, diabetes and elevated levels of lipids, according to the World Health Organization.

These are things we’ve known for some time. But what exactly does a heart-healthy diet look like?

For many people, it means cutting back on salt and cholesterol. That’s good, but a recent study indicates that it may not be enough.

Sugars and starches may also contribute to heart failure, according to the study published in May in the Journal of the American Heart Association. The researchers suggested a molecule produced when too many starches and sugars are eaten, and causes stress to the heart.

I see this as just another study that tells us what we already know: We need to eat a nutritious, balanced diet in order to remain in good health. Cutting individual components that are proven to be unhealthy may be effective if you actually do it, but that can really seem like an uphill battle. We’ve all tried deprivation diets. Absolute torture, am I right? That’s why I never recommend going that route.

Here are my best tips for tricking yourself into eating healthier.

  1. Try new foods. Every week, try a fruit or vegetable you’ve never had before. You may hate it, or you may find your new favorite veggie. When you have a new fruit to try, it can replace a dessert. This strategy will keep you thinking more about what you’re going prepare, and less about what you’re missing.
  2. Visit the farmer’s market. When you get to pick out your own food, it becomes more of an experience than just heating up a TV dinner. You may even get to talk to the farmer responsible for growing that tomato. What fun! Let yourself roam free and buy whatever looks good to you at the moment. You can have fun picking out recipes for it all later.
  3. Have a meatless meal. Some people are surprised when I suggest preparing a “vegan” dinner once a week. There are some very tasty, and very heart-healthy, recipes out there that do not contain meat or cheese. You see, when you exclude the meat and dairy, you’re also largely excluding cholesterol, and many unhealthy fats.
  4. Have a smoothie every morning. Here’s a simple smoothie that tastes surprisingly good, and will leave you feeling amazing. Add a small handful of spinach, one stalk of celery (chopped), two cups of water, a whole banana and a half of an apple to the blender and blend. You can replace some water with ice to make it cold. You’ll be surprised how much extra energy you’ll have.

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Rachel C.
Research Scientist Consultant @ U-VIB
PhD, Doctor of Philosophy in Counseling
NREMT-P (National Registry of Paramedics)
– 911 Medic for over 10 years
– Search Scientist for over 7 years
– Runner for LIFE

source: Live Science by Deborah Enos

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Categories: Nutrition

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1 reply

  1. I am convinced very few people know much about how to “cure” heart disease. The misinformation or “hit and Miss'” info is sad to read. You talk about cutting down on salt , meatless/less meat in a diet …..all wrong. I had ( emphasis on had)atrial fibulation and it is GONE. I drink (3) quarts of water to get the acid out of my body or I should say to keep it alkaline. Inflammation is not good…..my c reactive protein is .1. I use Celtic Sea Salt with the water (I/4 teaspoon full) per quart of water ( 80 trace minerals unlike refined salt which has 2). I am on a ketogenic diet to eliminate sugar as an energy source and the body switches to the use of fat. And doctors will tell you not to eat fat……..wrong. Don’t eat “processed fat” because the chemicals used to give it shelf life shut down your cells. You should eat cold pressed coconut oil and cold pressed virgin olive oil ( I eat 4 tbls of cco and 3 tbls of olive oil per day). My blood pressure is 97/62; tryglic is 56, pulse 58 and I am 70 years of age. You should also eat cayenne pepper, and take “food based” magnesium. But why do I waste my time …..who will read this……if an MD does he will ignore it and put you on drugs……how sad. Earl Kielley Middleton Wi.

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