The heart is one of the most important organs in our body. We can live without eyes or limbs but we will never survive without the heart. The heart is an amazing phenomenon. It can beat on its own without any connection to the brain, and beats 100,00 times a day and approximately 40 million times a year. It starts to form in the fetus before there is a brain and scientists still don't know exactly what triggers this self-initiated heartbeat. However, the heart is much more than a device that pumps blood. It has been referred to as a source not only of virtue but also of intelligence. Even today we use phrases like, ''I know in my heart it's true,'' indicating that we know the heart is more than merely a pump. Even our gestures indicate the importance of the heart. When people point to themselves they generally point to the area of the heart.
Thus, it is imperative that we take care of this indispensable organ. Following are five steps to help improve your heart health or maintain a healthy heart without medication and side effects.
Step 1: Eat five to ten servings of fresh fruits and vegetables per day.
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.
Step 2: 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. However, there is some evidence that natural Vitamin E is preferable to synthetic.
Step 3: Lessen your iron intake by eating less meat and iron-fortified foods.
Studies have shown that meat contains high levels of iron that can be harmful to the heart and arteries. We all love barbecue steaks, especially my friend Shawn Umsted, but we have to refrain from eating too much if we want to have healthy hearts. 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.
Step 4: Eat plenty of therapeutic nutrients.
Eat plenty of therapeutic nutrients. Research has shown that there are many vitamins and minerals that can protect arteries and improve cardiovascular health. Sunflower seeds, wheat germ, salmon, walnuts, beans and bananas are good sources of Vitamin B6 while Vitamin B12 can be derived from clams and oysters. Below is a list of heath-friendly minerals and nutrients and their sources:
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.
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.
Step 5: Keep physically active.
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
No comments:
Post a Comment