Cardiovascular disease is the number one cause of death globally, it is estimated that 17.9 million lives are lost every year due to heart disease. The frustrating part about this epidemic is that most cases are preventable and even reversible.
Surely your thinking how can it be preventable or reversible, if it were, then so many people wouldn’t die needlessly.
Unfortunately the important information about nutrition is not being delivered to the public, our doctors are not trained in the area of nutrition, their training is in medicine. Don’t get me wrong this is of course important and essential but this is a good reason why we shouldn’t rely on the medical profession for good health.
It is up to us as individuals to take responsibility for our own health and well-being, we should not rely on medication to resolve our health issues, especially something as serious as heart disease. We should not get to a stage where we need a bucket full of pills every day in order to function. This medication that is over prescribed is in a lot of cases probably doing more harm than good.
There is a much better more reliable and safer way of maintaining our health and preventing heart disease. Learn how to reverse heart disease naturally with proper nutritious delicious food.
Cause Of Heart Disease
Heart disease can form in various ways, chest pain and shortness of breath can be symptoms of heart trouble. When the arteries are damaged, such as the walls are narrowed when plaque forms, or worse, the plaque can rupture causing a clot which can result in a stroke or heart attack which can be fatal.
Arteries are damaged and heart disease is formed by oxidative stress and inflammation, which is caused by a diet that is low in nutrients, high in saturated and trans fat as well as refined carbohydrates.
High blood pressure, high cholesterol, diabetes, and obesity contribute to heart disease. All of these combined with a sedentary lifestyle, lack of exercise, poor sleep and some medications will have you in the high range for heart disease.
Common food that cause inflammation and Oxidative stress is meat and dairy, These are high in saturated fat and are consumed not only daily, but for a lot of people at every meal.
Genetic atherosclerosis occurs in as little as 1 in 200, possibly as low as 1 in 400, this means that the majority of people get atherosclerosis by what they eat on a daily basis.
5 Steps To Prevent Heart Disease
- Eat a large salad every day
- Eat an ounce of nuts and seeds daily
- Beans 1/2 – 1 cup every day
- Cooked greens with mushroom and onion
- 3 fresh fruits every day
A large salad every day should include cruciferous vegetables, raw onion, and a delicious dressing made with nuts and seeds, balsamic vinegar or some flavoured vinegar to your taste. I like to chop up some fresh pineapple and add it to the salad.
Because green leafy veg is low in calories, high in micronutrients you can eat as much as you like, matter of fact the more you eat the more fat you lose.
Green leafy vegetables are probably the most nutrient potent produce on the planet, therefore, you need to load your plate and eat until your stuffed. Eating this way will not only see you lose weight, but will flood your body with nutritious vitamins, minerals, antioxidants and all the goodness your body needs to maintain good health.
Nuts and Seeds
Making a salad dressing with nuts and seeds can be a good way of getting your healthy fats, they taste delicious and are an essential part of a healthy diet.
Yes, nuts and seeds are high in fat, but many studies have shown that people who consume nuts and seeds have lower rates of mortality.
People who consume nuts and seeds regularly, are less likely to be obese, have a lower risk of developing cardiovascular disease, and they are important for the absorption of anti-cancer phytochemicals.
Beans can also be added to your salad or consumed in many dishes. Beans are an excellent food to help prevent heart disease, they have resistance starch which means not all the calories are absorbed which is a great tool for weight loss, they are high in protein and have many health benefits.
Beans have a stabilizing effect on your blood sugar because they are digested slowly, this lowers the risk of diabetes. The soluble fiber in beans means that they help to lower cholesterol reducing the risk of heart disease.
Cooked green vegetables are an essential part of a healthy diet, there is a method to cooking your greens in order to get the maximum benefits.
Green cruciferous vegetables contain glucosinolates and an enzyme called Myrosinase, it’s when we chop, chew or blend these vegetables that the glucosinolates and myrosinase are mixed together which creates a chemical reaction producing isothiocyanates (ITCs).
In order to get those benefits we must chop or blend the veg before we cook them, that way the chemical reaction will occur and the ITCs will be formed. We can then cook them and the beneficial compounds that have been created will not be destroyed during cooking.
The following lists some benefits of isothiocyanates:
- Inhibit the development of new blood vessels to limit Tumor growth.
- Decrease inflammation.
- Increase the production of our body’s natural detoxification enzymes which protects against damage from carcinogens and free radicals.
- Stops cell division in cells whose DNA has been damaged.
- Promoting cell death in cancerous cells. (Apoptosis)
- Anti estrogenic promotion – Exposure to Estrogen has been known to increase the risk of Brest cancer.
- ITCs regularly helps the body to shift hormone metabolism, reducing the cancer-promoting potency of estrogen and other hormones.
What About Fruit
There is a lot of debate about fruit and it’s sugar content, but the sugar contained in fruit does not have the same ill effects as free sugar, in other words, table sugar or added sugar.
Fruit is high in vitamins, minerals, antioxidants, phytochemicals and a good source of fiber, it keeps us feeling fuller for longer which aids with weight loss.
Studies have proven that fruit consumed daily have lowered the risk of chronic diseases, such as cardiovascular disease, diabetes, stroke and cancer.
Berries are especially protective, even though they are sweet they are low in sugar. They contain beneficial nutrients and antioxidants, which gives them cardio and anti-cancer protective effects by lowering blood pressure, reducing inflammation, preventing DNA damage and inhibiting angio-genesis (growth of new blood vessels).
You should make fruit a part of your daily diet, at least 3 or more fruits a day including berries will lead to a healthier diet.
Obesity is a grown epidemic across the globe, it is a major risk factor for heart disease and needs to be brought under control in order to get our health back on track.
With all the processed junk that is on the market today, it just seems to follow us everywhere we go, it makes it difficult to find food that is actually good for us.
We lead such busy lives these days it is difficult to find the time to make sure the food we eat is of good nutritious quality. Making the effort to source proper nutritious food will reward us in bucket loads.
It is not until we fall into ill-health that we start to question our lifestyle, often and for many this can be too late.
I would love to hear your thoughts on the subject.. Please comment below!