More and more people today are suffering from cardiovascular disease such as high blood pressure, arteriosclerosis and heart problems of various kinds. The cost of treatment for patients with atherosclerotic diseases is increasing rapidly. Experts predict that they will triple by the year 2030. This raises the question: Who should pay for it and why are not these illnesses declining, despite today’s medical possibilities?
The cause of cardiovascular disease
Cardiovascular diseases are typical diseases of civilization, which are now in the list of the most common causes of death in the first place. Actually, this development is completely incomprehensible, because it is well known that diseases such as hypertension and arteriosclerosis, which are causally responsible for the development of stroke and heart attack, are so-called affluent diseases. And this prosperity goes hand in hand with a widespread over- and malnutrition. Since it would be logical, already preventive, but at the latest in the treatment of existing diseases to set exactly at this point. At this point, we would like to inform you about how you can prevent arteriosclerotic diseases – ranging from increased blood pressure to stroke or heart attack – through targeted nutrition.
Does a modern lifestyle require modern food?
Nowadays time is passing us by. Everything is always faster and everything should be bigger, better and more functional. Unfortunately, this development does not stop at our food. Our food today no longer deserves this name, which describes a living means of life. The word food is certainly more appropriate, because it is now predominantly about products that are full, but especially sick. We need to come back to those healthy foods that provide our body with all the nutrients and vital nutrients to withstand the tremendous demands of today.
The quality of our food
Most of the food consumed by us in the form of canned, bagged or other prepared meals consists largely of heavily processed raw materials of inferior quality. Through the processing process, nutrients such as carbohydrates, fats and proteins are denatured and vital nutrients such as vitamins, enzymes, phytonutrients, etc. are no longer present, or only in traces. Our body suffers a severe deficiency, which manifests itself in different diseases. Of course, the cardiovascular system also reacts to the nutrient and vital substance deficit with corresponding symptoms.
Excessive consumption of refined salt, refined sugar, white flour products and foods contaminated with a wide variety of preservatives, colorants, flavor enhancers, etc. also has negative effects on heart healthy.
Tips for the best diet for heart healthy
Of course, the following tips will not only help protect your heart and keep you healthy. Your entire organism will benefit:
- Do not use finished products as far as possible.
- Instead, buy seasonal Regon food such as fresh, organically grown fruits and vegetables.
- If you eat animal products, pay attention to biological, animal welfare or buy products from grazing.
- Use unprocessed stone or Ursalz salt and season your meals as often as possible with fresh herbs.
- When using fats, always ensure first-class organic quality and avoid consistently hydrogenated fats such as margarine, hardened palm or coconut fat. In finished products, almost exclusively hardened fats are used.
- Exchange the unhealthy snacks (chips, pretzel sticks, biscuits, etc.) for healthy alternatives such as nuts, almonds, spelled sticks, rice waffles, chocolate with a high cocoa content, etc.
- Drink as many as 2 liters of still water per day, so that your body can excrete already existing pollutants as quickly as possible.
Good fats protect the heart
“Eat rich in fat instead of low fat”. This recommendation completely contradicts what the vernacular usually holds to be correct, because so far was that a low-fat diet, the health of the heart would benefit. However, it has long been recognized that fat is a very important component of a functioning nutrient exchange and that a lack of healthy fats can contribute to chronic inflammation, which in turn leads to vascular damage and thus to heart disease. Especially important in this context is the quality of the fats. Healthy fats, which include primarily high-quality vegetable oils that are rich in unsaturated fatty acids, provide good protection against heart disease. In particular, fats with a high proportion of omega 3 (linseed oil, hemp oil, etc.) are of great benefit to the heart and should therefore be consumed daily.
But also high quality saturated fats are beneficial to the heart health, such as. Native and cold pressed organic coconut oil (not to be confused with hardened coconut fat, which is found in many finished products). Natural coconut oil contains the so-called lauric acid, which increases the proportion of “good” cholesterol in the body and thus supports the health of the heart.
Omega 3 fatty acids
Cold-pressed organic vegetable oils with a high omega-3 content are regarded as extremely valuable oils, especially with regard to heart health. Omega-3 fatty acids are able to keep the walls of the vessels flexible, promote blood circulation, inhibit the formation of blood clots and reduce inflammatory processes in the body. Of course, the cardiovascular system benefits first and foremost from these wonderful properties. Therefore, the use of an omega-3-rich vegetable oil, especially for already existing heart problems is strongly recommended. Since the positive properties of omega-3 fatty acids also affect other body areas, use of these oils is generally indicated.
Omega 3-rich oils should not be used exclusively, but always in combination or in alternation with other high-quality oils and fats.
Omega 6 fatty acids
People with a predisposition to cardiovascular disease should avoid vegetable oils with a high omega-6 fatty acid content. The reason for this is due to the linoleic acid also contained in these oils in large quantities. It can be enjoyed in excess inflammatory processes in the body trigger or reinforce existing inflammation.
Linoleic acid-containing foods should also be avoided. These include in particular meat and dairy products. Sunflower oil, thistle oil, soybean oil and corn oil have particularly high omega-6 levels in the case of Pflenzenölen.
Also in ready meals, sweets, pastries etc. these oils are contained there they are declared as “vegetable fats”.
Carbohydrates are converted into sugar (glucose) during the digestive process. So that this sugar finally reaches our cells and can be converted into energy there, the body needs insulin as a means of transport. The more sugar is available, the more insulin the pancreas needs to provide for transport.
Normally, the insulin level rises slowly in the glucose arrival and also drops off slowly as it is transported to the cells. However, as we nowadays consume predominantly simple carbohydrates that can be used very rapidly from extracted flours or pure sugar, and consume them excessively, the pancreas constantly produces high levels of insulin. This abnormally high insulin level leads to an increase in cholesterol levels and triggers inflammation in the area of the arterial walls. The strains that result for the cardiovascular system are obvious. Therefore, the recommendation was: Do not use any fast-acting sugars such as white flour products (bread, cakes, biscuits, etc.), refined sugar and all products made from them. Use wholesome flours, eat fiber-rich foods, and look for alternative sugar products (stevia, xylitol, dried fruit).
Also read in our sugar dictionary which sugar is healthy.
Recommended heart healthy foods
Below is an overview of the most important foods for your heart :
- Blueberries and redcurrants
Blueberries and currants contain substances (anthocyanins) that protect blood vessels from deposits and thus counter dreaded arteriosclerosis.
- Water and honey melons
These sweet fruits have a very positive influence on the fluidity of the blood. They prevent the platelets from sticking together, thus preventing the formation of blood clots.
The cholesterol level can be influenced very positively by the consumption of raw carrots. So eat about 200g of fresh grated carrots daily (add a few drops of a good oil).
- Oats and barley
Oats and barley have a cholesterol-lowering effect. Oat, in particular, is known to be an effective tonic for the heart and blood vessels.
They contain a balanced nutrient composition, which together with their good fatty acid ratio have a very favorable influence on the cholesterol level. The heart-protecting effect of walnut has been proven in many clinical studies. The walnut shows a blood-thinning effect, which has a particularly positive effect on the supply of the heart with vital substances. A handful of walnuts a day is enough to do something really good for your heart.
Even small amounts of this mushroom, as they are usually used in cooking recipes are sufficient to prevent the sticking together of the platelets. Since these mushrooms keep the blood fluid, they represent a very good preventive measure against heart attack and stroke.
In scientific studies, ginger root has proven to be a particularly effective anticoagulant. This blood thinning substance can reduce the formation of blood clots. Therefore, drink ginger water daily, which should be made from 1 teaspoon freshly grated ginger.
Raw garlic is known for its blood-thinning and cholesterol-lowering effect and is therefore an important food for your heart health. Daily 2 to 3 tablespoons (depending on the weight of the person) should be consumed. Because of the unpleasant odor of garlic can be used on correspondingly high quality garlic capsules.
Onions have always been considered a remedy for many diseases. However, they are almost essential for a healthy cardiovascular system. In addition to blood thinning, lowering cholesterol, increasing HDL cholesterol and reducing clots, onions can also regulate blood sugar levels. By eating a large onion every day, you are already contributing to your heart health.
Freshly squeezed juices protect and strengthen your heart
“Living” foods, ie those that have not been cooked and thus still have an intact enzymatic structure, are extremely important for your heart health. Therefore, you should drink freshly squeezed juices and / or green smoothies daily. Both food preparations provide your body with a wealth of easily usable nutrients and nutrients. Your body thanks you with improved physical and mental health.
One of the best juice combinations for a strong heart is carrots and celery. Beets contain certain nutrients that naturally lower blood pressure, while carrots benefit your body’s regeneration of skin and body tissues. Celery, in turn, also helps lower blood pressure. In addition, it stimulates the relaxation of the arterial muscles and thus improves vascular dilation. This minimizes the risk of blood clots, which ultimately contribute to the development of heart and stroke.
The conventional diet is pronounced high in carbohydrates. Just think of the many breads, cakes, noodles, pizzas, etc., which are consumed not “just” every day, but also in absolute excess. These amounts of carbohydrates burden the entire organism in addition to the cardiovascular system. Therefore, a carbohydrate-rich diet makes every person ill – one sooner and the other a little later.
Instead of carbohydrates, your main focus should be on the consumption of high-quality vegetable proteins and fats. For the health of your heart, there is no better diet than that which has a high nutrient density on a plant basis. Fruits, vegetables, legumes, nuts, seeds and sprouts are particularly noteworthy here. In addition to the nutrients such as carbohydrates, fats and proteins, plant foods contain a variety of easily bioavailable vitamins (especially vitamin C), minerals, enzymes and phytochemicals. Especially when consumed in raw form, these valuable nutrients are fully available to your body. If you do not want to give up meat, you should make sure that it comes from grazing or organically grown and should be consumed only rarely and in small quantities. The same applies to the fish consumption. The fish should be of the highest quality.