Four Simple Steps For Putting Together a Cardiovascular Disease Diet
If you are looking for a cardiovascular disease diet that both reduces your chances of heart and artery disease and tastes great you are not alone.
In fact most doctors and their patients turn to diet modification to reverse dangerous heart and artery disease before anything else.
In this article we will walk through a four basic ideas as to how to put together a cardiovascular disease diet that is both safe and effective.
What are we trying to accomplish? The goal of any serious cardiovascular diet is to reduce cholesterol and other artery clogging fats, promote arterial health, and prevent arterial nicks and damage that lead to narrowing and hardening of the arteries (atherosclerosis).
Put simply, we will be looking for ways to reduce any cholesterol, fibrous tissue, calcium, and dead cells that may have accumulated in our coronary arteries over the years while preventing any new deposits from forming.
Four musts for any cardiovascular disease diet *Omega 3 to the rescue: One of the most exciting natural food finding in the last ten years revolves around the benefits of omega 3 fatty acids for heart and artery health.
Interestingly enough our body doesn't produce omega 3 amino acids, so it must be consumed through the foods we eat.
The omega 3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) have been shown to have positive effects on existing heart disease by lowering triglycerides (fats in the blood), reducing the risk of blood clots, repairing and nurturing the lining of the arteries, and reducing the amount of arterial plaque (the trash that causing the arterial narrowing to take place).
Omega 3 is found primarily in fish such as trout, salmon, tuna, mackerel, herring, and anchovies.
Plant sources such as walnuts, flaxseed, and canola oil also contain this fat but your body must convert it to a useable form.
By some estimates over 80 percent of its benefits are lost in the conversion process.
The American Heart Association recommends two serving of fatty fish per week as a part of any cardiovascular disease diet.
*Eat more seasonal produce: Fruits and vegetables contain almost no artery clogging cholesterol and little saturated fat.
They are rich in vitamins and mineral with some of the more colorful ones, such as blueberries and dark skinned grapes, containing resveratrol, which is thought to inhibit arterial plaque accumulation.
Additionally, many fruits and vegetables such as oranges, apples, beans, broccoli, and prunes are considered to be high soluble fiber foods that bind with blood cholesterol in the intestines and send it out with the trash in the form of solid waste.
*Keep cholesterol and fat to a minimum: Cholesterol furnishes the building blocks for arterial plaque.
By staying away from high cholesterol high fat foods such as full fat dairy, snack crackers and cookies, marbled meats, high fat desserts, franks, non filtered coffee, fried foods, organ meat, marbled meats, poultry skin, fast food, and processed canned meats and chili you will have taken a giant step in putting together a cardiovascular disease diet that works.
*Can supplements help?: Over 60 percent of American believe this is the case, but opinions vary greatly as to which ones are the best.
The ones many believe to be the most beneficial (as part of a comprehensive cardiovascular disease diet) are a liquid vitamin B complex (to neutralize homocysteine amino acids), omega 3 fish oil (700 mg DHA/EPA daily), along with a well balanced natural cholesterol reduction supplement to eliminate any excess blood cholesterol and fat that might be floating around in the bloodstream.
In fact most doctors and their patients turn to diet modification to reverse dangerous heart and artery disease before anything else.
In this article we will walk through a four basic ideas as to how to put together a cardiovascular disease diet that is both safe and effective.
What are we trying to accomplish? The goal of any serious cardiovascular diet is to reduce cholesterol and other artery clogging fats, promote arterial health, and prevent arterial nicks and damage that lead to narrowing and hardening of the arteries (atherosclerosis).
Put simply, we will be looking for ways to reduce any cholesterol, fibrous tissue, calcium, and dead cells that may have accumulated in our coronary arteries over the years while preventing any new deposits from forming.
Four musts for any cardiovascular disease diet *Omega 3 to the rescue: One of the most exciting natural food finding in the last ten years revolves around the benefits of omega 3 fatty acids for heart and artery health.
Interestingly enough our body doesn't produce omega 3 amino acids, so it must be consumed through the foods we eat.
The omega 3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) have been shown to have positive effects on existing heart disease by lowering triglycerides (fats in the blood), reducing the risk of blood clots, repairing and nurturing the lining of the arteries, and reducing the amount of arterial plaque (the trash that causing the arterial narrowing to take place).
Omega 3 is found primarily in fish such as trout, salmon, tuna, mackerel, herring, and anchovies.
Plant sources such as walnuts, flaxseed, and canola oil also contain this fat but your body must convert it to a useable form.
By some estimates over 80 percent of its benefits are lost in the conversion process.
The American Heart Association recommends two serving of fatty fish per week as a part of any cardiovascular disease diet.
*Eat more seasonal produce: Fruits and vegetables contain almost no artery clogging cholesterol and little saturated fat.
They are rich in vitamins and mineral with some of the more colorful ones, such as blueberries and dark skinned grapes, containing resveratrol, which is thought to inhibit arterial plaque accumulation.
Additionally, many fruits and vegetables such as oranges, apples, beans, broccoli, and prunes are considered to be high soluble fiber foods that bind with blood cholesterol in the intestines and send it out with the trash in the form of solid waste.
*Keep cholesterol and fat to a minimum: Cholesterol furnishes the building blocks for arterial plaque.
By staying away from high cholesterol high fat foods such as full fat dairy, snack crackers and cookies, marbled meats, high fat desserts, franks, non filtered coffee, fried foods, organ meat, marbled meats, poultry skin, fast food, and processed canned meats and chili you will have taken a giant step in putting together a cardiovascular disease diet that works.
*Can supplements help?: Over 60 percent of American believe this is the case, but opinions vary greatly as to which ones are the best.
The ones many believe to be the most beneficial (as part of a comprehensive cardiovascular disease diet) are a liquid vitamin B complex (to neutralize homocysteine amino acids), omega 3 fish oil (700 mg DHA/EPA daily), along with a well balanced natural cholesterol reduction supplement to eliminate any excess blood cholesterol and fat that might be floating around in the bloodstream.
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