Every muscle and organ system in the body needs nourishment, and the heart is no exception. There are specific nutritional recommendations for the heart that, when followed, promote optimal performance.
Cut the cholesterol
High cholesterol is the predominant enemy to a healthy heart. A diet consistently high in saturated fats raises cholesterol levels in the blood which leads to plaque formation and fatty deposits on arterial walls eventually choking off the heart’s blood supply. It is that lack of oxygen-rich blood to the heart that leads to damaged muscle tissue and even heart attacks. Limit high fat meats and dairy foods, choosing lean protein sources and low fat dairy options instead. Opt for baked or steamed foods rather than fried.. Reducing all fat intake reduces saturated fats. Fats should not comprise more than 10% of daily calories.
Cut the sugar
According to Nancy Appleton, PhD and author of Lick the Sugar Habit, excess sugar can increase diastolic blood pressure and can cause atherosclerosis and heart disease. Sugar is not only linked to heart disease, but new evidence points at sugar having a role in increasing the body's susceptibility to many forms of cancer. There are natural alternatives to sweets and sugar, such as fresh fruits and/or stevia.
Add garlic
Raw garlic is most beneficial, but any is better than none. If you find that raw garlic is too much for your palate, supplement with capsules. Studies show that garlic reduces arterial cholesterol and prevents the formation of blood clots. The benefits of garlic don't stop there. It is hailed as an anti-inflammatory, as well as an anti-bacterial. It helps regulate blood sugar as well as digestion.
Add fiber
Bile is a fluid that contains cholesterol, and scientists believe that as fiber moves through your system it bonds to bile and then carries it out of your body. Once it is excreted, the liver takes cholesterol out of the blood stream to make more bile. Oats, beans, apples, grapefruit, berries, nuts, grains and raw or steamed vegetables are all excellent sources of dietary fiber.
Supplement
Take a daily multivitamin to ensure you are getting necessary amounts of vitamins and antioxidants such as Vitamin C, Vitamin E and beta-carotene, all of which lower the risk of heart disease and heart attacks.
Even though nutritional changes can improve health and decrease the risk of heart trouble, you need to see your doctor regularly if you are at risk for high cholesterol, heart disease or heart attack. Nutrition is only one part of the healthy heart equation. It should be combined with other lifestyle changes such as smoking cessation, exercise and stress management.
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