Lower Blood Pressure and Protect Your Heart: Best and Worst Foods for Heart Health

The cardiovascular system is pivotal to overall health and wellbeing. Nearly half of Americans (46%) suffer from a heart condition, whether it’s abnormal heart rhythms or high blood pressure.

No matter what your family’s history is, it’s important to protect your cardiovascular system. We’ll explore why heart health is so important in this article and the best and worst foods to eat.

Why is heart health so important?

The heart is vital to our survival. It pumps oxygenated, vital blood throughout the entire body. This delivers nutrients to cells and removes waste and toxins. The heart delivers oxygen to cells and maintains a strong immune system.

The University of Michigan Medical Center’s Director of Preventative and Alternative Medicine, Dr. Mark Moyad says that “every disease is linked to heart health” including Alzheimer’s and arthritis. This could be due to the fact that these diseases have common risk factors such as weight, diet, smoking, and inflammation, all of which affect cardiovascular function.

You can improve your health and vitality by prioritizing your heart’s health. Eating the right foods and avoiding the problematic ones is one of the best habits you can develop.

Heart healthy foods

Leafy Greens:Fruits and vegetables are good for your health in all ways. Leafy greens are among the best foods you can eat for your heart.

They’re packed with vitamins, minerals, and antioxidants-especially vitamin K, which helps protect your arteries and encourages proper blood clotting. Greens also contain nitrates – natural compounds that lower blood pressure and improve arterial health.

According to some studies, adding more leafy vegetables to your diet can reduce the risk of heart disease by up to 16%. Enjoy delicious raw salads and veggie sautes by adding:

Spinach
Kale
Mustard or collard Greens
Arugula

Whole grainsWhole grain is a seed that includes the endosperm and bran. These grains contain fiber that binds excess cholesterol to the digestive tract and helps it be eliminated.

Consuming 10 to 25 grams soluble fiber per day may reduce blood levels of C reactive protein, an indicator of inflammation. Reduced inflammation helps reduce the risk of heart disease, by preventing plaque from blocking arteries.

Whole grains are good for you.

Whole wheat
Brown rice
Oats
Barley
Quinoa
Buckwheat

Cold water fish:Cold water fish is rich in omega-3 fatty acid, which has anti-inflammatory properties. These polyunsaturated fatty acids help regulate blood clotting and heart rate, reducing the risk of life-threatening artery blockages.

The American Heart Association suggests eating 6 ounces omega-3-rich salmon twice a week. Examples include:

Salmon
Halibut
Pacific Cod
Mackerel
Sardines
Anchovies

Seeds and nuts: The nutrients in seeds and nuts can help lower blood pressure, protect against heart disease, and contain monounsaturated fatty acids. The seeds are an excellent source of omega-3 fatty acid.

According to studies, eating nuts such as almonds and walnuts every day can lower LDL cholesterol (bad cholesterol) and reduce cardiovascular disease risk. Seeds like flax, pumpkin seeds and chia have been shown to reduce blood pressure levels and C-reactive proteins.

Add a few tablespoons of nuts or seeds to your oatmeal, yogurt, and salads.

The health benefits of garlic

Garlic may reduce the risk of stroke and blood clots by preventing the accumulation of platelets in the blood. Allicin is a powerful compound found in this humble bulb that may lower cholesterol and blood pressure.

Eat a raw clove of garlic or crush the clove and allow it to sit for a couple of minutes before cooking. This will help the formation of the allicin.

Garlic supplements are also available. Researchers have found that doses between 600-1,500mg daily are comparable to the effects of common hypertension drugs prescribed by doctors.

Olive Oil:Olive oils are rich in antioxidants, and have anti-inflammatory properties which help to reduce the risk of chronic disease. Monounsaturated mono-fatty acids are also present in high amounts.

According to studies, those who consume large amounts of olive oils have a lower risk of developing cardiovascular disease. They also face a lower mortality risk due to heart disease. Olive oil is also able to prevent or even reduce high blood tension.

Use extra virgin olive oils to drizzle over dishes, and add them to sauces and vinaigrettes.

Polyphenol rich foods: Polyphenols such as resveratrol, which is found in wine and grapes, and curcumin in turmeric are powerful antioxidants.

These polyphenols are abundant in plant-based foods and provide significant protection against the atherosclerosis (the stiffening or narrowing of arteries). Polyphenols also improve blood flow by preventing the buildup and oxidation of LDL cholesterol.

Polyphenol-rich foods include:

Pomegranates
Red Wine
Grapes
Dark chocolate
Green Tea

Spices that are rich in polyphenols can be added to your food. You can choose from:

Cinnamon
Turmeric
Ginger

The worst foods for your heart

It is important to focus on foods that are heart-healthy, but it is also crucial to avoid foods that can harm your cardiovascular system. Here are the worst offenders.

Fried food: While delicious, fried food is typically high in trans and saturated fats, which contribute to the accumulation of LDL cholesterol within your arteries. They also increase the risk for obesity, which can be a sign of heart disease.

The National Institutes of Health recommends limiting your saturated fat intake to no more than 10% of daily calories.

Avoid foods such as:

French fries
Onion rings
Fried fish and chicken
Deep-fried pastries
Processed meats

Processed meats are high in sodium and saturated fat, both of which have been associated with cancer, obesity and heart disease. They’re also usually packed full of preservatives, such as sodium nitrite. These have been shown to cause inflammation.

Researchers have found a direct link between chronic inflammation and atherosclerosis. Avoid or limit your intake of:

Lunch meats such as turkey, ham, bologna, and salami
Hot dogs
Pepperoni
Sausages
Bacon (although there are healthier options that don’t contain nitrites)

Grain fed beef: All meats containing saturated fat can cause high cholesterol or heart disease. Grain-fed beef is particularly high in this type of fat. Many experts recommend limiting or eliminating red meat from your diet.

Choose grass-fed beef if you plan to eat it. It contains less saturated fat and less total fat. It also has more omega-3 fatty acid, which is good for the heart, than grain-fed beef.

It contains more CLA, a fatty-acid with anti-inflammatory properties. It could even protect us against certain heart disease risks like obesity.

Prepackaged Foods:Prepackaged food is high in sodium and can cause high blood pressure, stroke or heart attacks.

The NIH recommends consuming no greater than 2,300mg of sodium each day. Experts recommend that if you have high blood tension, you reduce your sodium intake by 1,500 mg a day.

Try meal-prepping on the weekends with fresh ingredients and freezing leftovers to use during the week.

Sugar Sugar’s role as a factor in obesity and diabetes increases heart disease risk. Sugary diets are also linked to high blood sugar and inflammation, two key factors for cardiovascular disease.

American Heart Association recommends that women limit sugar consumption to 24 grams per day, and men no more than 36. The average American consumes 110 grams of sugar every day.

Reduce your intake of sugary drinks, snacks and condiments, such as:

Sodas
Fruit juices
Sweetened tea
Ketchup
Sweetened dried fruits
Bottled salad dressings

You can improve your cardiovascular health by making informed choices and becoming familiar with the foods that are best for and those that are worst for your heart. A mindful approach to food, regular exercise, and other healthy practices are all important in maintaining a resilient and strong heart.

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The article Best and Worst foods for heart health: Lower blood pressure and protect your heart appeared first on Alternative Medicine Magazine.

Frequently Asked Questions

Is holistic medicine legal?

The answer is yes and no. Yes. Because many medicines have been proved effective against different diseases. They won’t cure everyone. It depends on what you mean by “holistic.” If holistic means taking into account all aspects a person’s well-being, then yes. However, if it simply means that natural remedies are preferred to chemical ones, then no.

Some believe that holistic medicine is a newer form of medicine. This is false. Although natural remedies were used by some healers in ancient Egypt and Rome, they were not scientifically backed.

The Middle Ages was the first time that medical professionals began to study anatomy, physiology, and pharmacology. The majority of Western countries had built public hospitals by the 19th century that allowed trained doctors to offer medical care.

Today, conventional medicine is the dominant form of healthcare. However, many still prefer to use alternative and complementary medicine. Many people find it more effective than prescription drugs.

Some people find that they feel more relaxed when receiving massage therapy than tranquilizers. Many people prefer eating healthy foods to taking prescription drugs. Some people find that exercising regularly is beneficial for their bodies.

What are alternative medicines?

Alternative medicine is a treatment that does not fit the criteria of mainstream medicine. These include traditional Chinese medicine (TCM), homeopathy, chiropractic and acupuncture as well as nutritional therapy such like reiki.

Alternative medicine can also be defined as a practice that is not supported by scientific evidence, but which has been proven effective in clinical practice. These include yoga, meditation, aromatherapy, reflexology and flower essences.

What is the importance of alternative medicine?

Alternative medicines are very popular because they’re often cheaper and better for you than traditional treatments. Many patients have died due to side effects or allergic reactions after using these treatments. Alternative therapies might also be available.

Alternative medicines can also be dangerous if you don’t have enough information to make an informed decision. Vitamin supplements, for instance, aren’t controlled like pharmaceuticals. This makes it easy to take too many vitamins. Other remedies, however, can be toxic.

Statistics

The concept of regression toward the mean implies that an extreme result is more likely to be followed by a less extreme result. (en.wikipedia.org)
In the 17% in which they disagreed, a third reader agreed with one of the initial readers to set a rating. (en.wikipedia.org)
An assessment of conventional treatments found that 41.3% concluded positive or possibly positive effects, 20% concluded no effect, 8.1% concluded net harmful effects, and 21.3% concluded insufficient evidence. (en.wikipedia.org)
A 15-year systematic review published in 2022 on the global acceptance and use of CAM among medical specialists found the overall acceptance of CAM at 52% and the overall use at 45%. (en.wikipedia.org)
According to the World Health Organization, 80% of people use herbal medicine worldwide. (webmd.com)

External Links

How To

What are the different types of alternative and complementary medicine?

The main four categories of CAM include mind-body medicines, natural products and manipulative therapy. Mind-body Medicine includes Tai Chi, Reiki (tai chi), yoga, massage therapy, homeopathy and aromatherapy. Natural products include herbs and vitamins, minerals as well as dietary supplements. Manipulative therapies are physical manipulations like acupuncture or chiropractic care, acupuncture or therapeutic exercise. Prayer and visualization are some of the techniques used for energy healing.

CAM is an umbrella term for various health practices outside traditional Western medical models. These practices differ in how much scientific evidence they have, whether they involve drugs, surgery, or which conditions they treat. Some CAM practitioners can also do diagnostic testing (e.g., blood test) and prescribe medication. Others do both.

Each category has many subcategories in addition to the four main categories. For example, within mind-body medicine, there are relaxation techniques, mindfulness training, guided imagery, self-hypnosis, yoga, qigong, Tai chi, deep breathing exercises, meditation, progressive muscle relaxation, stress management, biofeedback, and visualization. Natural products are nutritional supplements, botanical medicines, homeopathic remedies, essential oils, probiotics, nutraceuticals, herbal preparations, medicinal plants, and teas. Manual, movement or traction can be used to manipulate the body. There are spiritual healing modalities such as prayer and faith healing within energy healing.

Many CAM treatments can be used to treat symptoms and not the cause. Some chronic diseases might be relieved by CAM. If used properly, CAM can be combined with conventional treatments.

There are many good reasons to use CAM.

To improve their overall well being.
To manage a condition.
To reduce pain or discomfort.
To prevent illness.
To promote wellness.
To address a personal belief.

Some people prefer CAM over conventional medicine because they feel it provides more control over the health of their bodies. They may believe it has fewer side effects. Others opt for CAM to avoid prescription medication. Some people prefer not to use pharmaceuticals. And still, others seek out CAM because they have had bad experiences with conventional medicine.

Some people who use CAM want to know what they are doing before they try something new. Many CAM users are concerned about the safety and effectiveness. Others rely on the word of mouth among family and friends.

Although CAM is sometimes viewed negatively in society, many users have positive feelings about it. People who use CAM are happier and healthier than those who don’t. This holds true regardless your age, gender or race.

A large majority of Americans practice some form or another of complementary and alternative medicines. 95% of adults use CAM at least once in their lives. According to the National Center for Complementary and Integrative Health – NCCIH, approximately 40,000,000 visits were made to CAM providers alone in 2010.

The NCCIH estimates 10 percent of the U.S. populace uses chiropractors.

2013 was a year that the American Medical Association (AMA) reaffirmed its support of integrative medicine. It recognized that physicians should “integrate scientifically valid complementary and alternative medicine into clinical practice…to meet patients ‘ needs and expectations.”5

In 2007, the Institute of Medicine published a landmark report called “Relaxing Constraints: Improving Access to Complementary and Alternative Healthcare.” The report concluded that “there is no credible evidence that any specific CAM intervention is effective for preventing, treating, or curing cancer.”

CAM is still gaining popularity despite this conclusion. In 2008, the number of CAM practitioners increased by 8 percent compared to 2007.

A recent survey found that almost half the respondents said they used CAM as part their primary healthcare plan.

CAM therapies may include natural products and mind-body practices as well as manipulative techniques, energy healing, modalities, exercise, and dietary supplements.

Many CAM therapies are used primarily to relieve pain, but they also have many other benefits like relaxation, improved mood and better sleep.

Acupuncture can, for example help with chronic back pain, anxiety and depression, improve immune function as well as promote weight loss.

Many CAM treatments are based on traditional Chinese and Ayurvedic medicine, and their roots go back thousands of years.

Traditional Chinese Medicine (TCM), for example, was developed 5,000 years ago. It has been used in China since ancient times.

TCM has remained an important component in health care even though it was not until the middle of 1800s that Western science became popular.

TCM is used for treatment by more than 70% of Americans today.

Yoga is another CAM therapy that is very popular. Yoga was first developed in India around 5000 B.C. and is now embraced worldwide.

Yoga is becoming more popular because it has many positive effects on the body, mind, and spirit.

Yoga can ease stress, improve flexibility and increase strength.

Even though there are limited scientific studies, yoga appears to have positive effects upon sleep33. This may make it useful for people suffering from insomnia.

Other CAM therapies, such as meditation, homeopathy, aromatherapy, are also becoming more mainstream.

The most widely used CAM today is herbal medicine.

Herbal medicines are made up of herbs, spices flowers, seeds fruits, nuts, bark, leaves and roots.

They are often considered safer options to pharmaceutical drugs, and they are widely used by customers.

The U.S. National Center for Complementary and Integrative Health estimates that about 90 million Americans use some form of complementary/alternative medicine.

The American Cancer Society reports that 45% (or more) of those diagnosed with cancer have used alternative medicines during their illness.

The National Institutes of Health has estimated that 60% of patients with breast cancer use CAM. And the Centers for Disease Control and Prevention says that around 50% of all cancer survivors reported using CAM.

According to a recent study, 51% cancer survivors have used at the very least one type of CAM.

However, only 8.8% of them discussed it with their physicians.

This communication gap between conventional medical providers, CAM users and traditional doctors is a major problem in healthcare delivery.

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