SAVE YOUR HEART WITH NUTRITION?

To keep you heart healthy, your body needs certain appropriate nutrients involved in your daily diet. Read on to learn about the details.

​THE PHILOSOPHY BEHIND

​The U.S. is ahead in conventional medical history. Based on 9 out of 10 Nobel Prizes in medicine. With special reference to cardiovascular technique. Including

• First open heart surgery (by Dr. Michael DeBakey)
• First artificial heart transplant (by Dr. Denton Cooley)

           and

• First modern cardiologist (Dr. Paul Dudley White, personal physician of former U.S. president Eisenhower)

 
Still, according to latest World Health Organization (WHO) statistics, more than 80% of non-age-related premature deaths and more than 70% of health issues in general are the consequence of unsolved (chronic) diseases in our modern socity.
 
With heart failure on top (followed by cancer and diabetes).
 
Listing the United States on the WHO statistics of global life expectancy at position 31, only. Despite of its technical medical achievements and despite of spending worldwide most per capita for medicine.
 
Based on the fact that no synthetic drug can cure any disease. Only our own body can with its inherent natural immune system and self-healing power can. Provided we support this natural mechanism with appropriate natural remedies and modalities.
 
To get out of this vicious cycle, healthy diet, containing heart-friendly (and anti-inflammatory) nutrients is indispensable/vital.

HEART-HEALTHY DIET – SCIENTIFICALLY VERIFIED
 

​According to the American Heart Association (AHA), this kind of diet needs to comprise, inter alia,

• fruits and vegetables
• protein from edible plants (like legumes/seeds/nuts)
• whole grain (instead of refined/white grain)
• fish/seafood
• low fat/fat free dairy
• olive oil (as a non-tropical plant oil)

 
As an appropriate pattern to follow this type of (natural) ‘prescription’ in terms of food,

• Mediterranian diet

 
is the best. Appreciating the above mentioned nutrients. Along with heart-healthy fiber.
 
 Scientifically verified at, inter alia,
- Feinberg School of Medicine in Chicago, Illinois
- Beth Israel Deaconess Medical Center in Boston, MA              
   &
- Friedman School of Nutrition Science and Policy in Boston, MA.  

Thereby, respective

Vegetables
 

should primarily be non-starchy, such as

• broccoli
• peppers
• spinach
• tomatoes

           &

• other leafy green vegetables

(with a daily consumption of 4-5 servings/2.5 cups)
 
Limiting especially starchy potatoes and squash.
 
In terms of

Fruit

​

• blueberries
• oranges

           &

• apples

 
are an excellent selection.
 
(Just remember the intelligent, almost 2 centuries old proverb >   “An apple a day keeps the doctor away”…)
​

Oily fish
 

are especially important because of its contents of omega-3 fatty acids with their anti-inflammatory & heart-healthy power. Like

• salmon
• mackerel
• herring
• bluefin tuna
• sardines
• black cod

 
In this case the American Heart Association (AHA) recommends fish consumption of 2 times a week.
 

Whole grains

​are recommended in terms of

• whole grain bread/pasta
• brown rice
• oats

 
2-3 cups daily of  

Nuts
​

are recommended in terms of

• almonds
• peanuts
• hazelnuts
• cashews
• Brazil nuts
• walnuts
• Pecans

 
As well as
 

Seeds

such as

• pumpkin seeds
• sunflower seeds
• flaxseeds
• chia seeds
• hemp seeds

 
In terms of

Legumes
​

soy beans are recommended and soy products such as

• tofu
• chickpeas
• tempeh
• kidney beans
• black beans
• adzuki beans
• lentils

are recommended.
 
Additionally,

​

Low fat dairy products
​

​Are recommended such as

• skim/1% milk
• none-/low-fat yogurt

 
Finally
​ 

Lean meat
 

Instead of red and processed meat, a basically positive choice may be

• skinless poultry
• wild game
• 90-95% lean ground chicken or turkey​

​

LIMITATIONS

​On the other hand, to save your heart, you may mind or at least reduce consumption of

• Processed food

 
containing

- high salt/sugar/fat
- saturated fat
- additives
- food colorings        
 
 &

      *    Refined carbohydrates  
         
  such as

- cakes/pastries/cookies
- white bread/pasta/rice
- white flour  

IN A NUTSHELL

​​To keep you heart healthy, your body needs certain appropriate nutrients involved in your daily diet, as indicated and recommended in this elaboration. Scientifically verified and easy to follow.

Rounded up by our book
 
> Manage Your Heart Naturally <  
Scientifically verified by more than 600 U.S. & international medical schools and research institutes.
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