How to Start a Diet for Heart Conditions
Doctors and patients continue to rely on medication and surgery procedures because for whatever reason, they are not facing reality. And the reality is that the only way to reverse and prevent heart conditions is through diet and exercise.
And until we accept that fact, heart disease will continue to be the leading cause of deaths in the Western world. Simple as that!
As we have seen in my previous articles, heart disease is the result of inflammation in the body, especially in the arteries. Thus, to prevent or reverse a heart condition, we have to stop and reverse inflammation.
The first part of a diet to reverse heart conditions such as high cholesterol, high triglycerides and high homocysteine will have to be stricter than a diet you will follow when those conditions are under control. Of course, once that happens, if you go back to the same eating habits that have originally caused the problem, then you will end up with the same old results.
But how can we do that? Here are the first steps to take.
Stop eating flour products
This includes:
- Rolls
- Muffins
- Pastries
- Bread
These foods are high in calories and many of them contain hydrogenated oils which are highly inflammatory.
Avoid dairy products
Dairy products include:
- Milk
- Cheese
- Butter
- Yogurt
Dairy foods promote the production of certain compounds such as cytokines that are highly inflammatory.
Stay away from sugar
This includes all forms of processed sugar, including:
- White sugar
- Brown sugar
- Maple syrup
- Honey
- Molasses
- Rice syrup
- Barley malt
- Sugar substitutes
Lower intake of animal foods
Keep animal food consumption at a minimum. This includes:
- Red meat
- Pork
- Chicken
- Turkey
- Eggs
- Dairy products
Give priority to fish.
Be selective with oils
Avoid the following oils:
- Safflower
- Sunflower
- Palm kernel
- Coconut oil
- Peanut oil
- Corn oil
Give priority to extra virgin olive oil but in small quantities.
Avoid the following beverages:
- Cokes
- All types of sodas
- Energy drinks
- Processed juices
Drink water or herbal teas.
Eat green and leafy vegetables
Eat 8 servings per day of green and leafy vegetables including:
- Collard greens
- Kale
- Mustard greens
- Romaine lettuce
- Spinach
- Broccoli
- Cabbage
- Asparagus
- Zucchini
A serving is a cup of raw vegetables or ½ cup of cooked vegetables.
Eat yellow, orange, and red vegetables
Eat at least 7 servings of yellow, red, and orange vegetables such as:
- Squash
- Sweet potatoes
- Yams
- Carrots
- Beets
These vegetables are loaded with antioxidants and carotenoids. They are highly anti-inflammatory and strengthen the immune system.
Eat white vegetables
These include:
- Cauliflower
- Garlic
- Onions
- Turnips
Eat a variety of fruit
Eat 3 servings of fruit a day including:
- Apples
- Pears
- Berries
- Kiwis
- Citrus fruits
- Grapes
- Etc.
Include a multivitamin that includes folic acid and the vitamin B complex.
Final word
By eating this way you will lose weight and reduce blood cholesterol and triglycerides levels. You will be able to restore homocysteine to normal levels and to improve your overall health.
And do not forget to walk!
Emilia Klapp, R.D., B.S.
www.TheDiabetesClub.com
www.Discussion.TheDiabetesClub.com
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