Dietary Advice for Preventing Heart Disease
Most cases of cardiovascular disease are directly related to diet and lifestyle and as such dietary changes can be very effective at stopping the progression of cardiovascular disease and possibly reversing damage.
As cardiovascular disease is generally without symptoms and undetectable until it reaches a dangerous level, the best approach is definitely prevention, especially where there is a high level of identifiable risk factors.
The early implementation of a health promoting diet and lifestyle will act to support optimal cardiovascular health and reduce the potential risk of development of serious complications related to this condition.
General recommendations Saturated fat and cholesterol intake should be reduced by limiting animal product consumption especially meat, cheese, cream, butter, eggs as well as coconut and fried foods.
Consumption of fish and fiber rich plant foods such as fruit, vegetables, whole grains, legumes and raw nuts and seeds should be emphasized.
Other recommendations for dietary treatment of cardiovascular disease include reducing or eliminating salt, sugar, coffee and alcohol, drinking at least 6-8 glasses of water daily and achieving ideal body weight.
Dr.
Dean Ornish Diet The Dr.
Dean Ornish Diet is a low fat vegetarian diet including fruit, vegetables, grains, legumes, soy products, egg whites and non-fat milk and/or yogurt.
In conjunction with a stress reduction program the Dr.
Dean Ornish Diet has been found to lead to a reduction in the build up of plaque on the blood vessel lining.
In comparison patients treated with the conventional medical protocol for cardiovascular disease display a worsening of their condition over time.
Mediterranean Diet The Mediterranean diet is high in grains, legumes, fruit, fish, canola and olive oil with small amounts of animal products.
The Mediterranean diet has been linked to a low incidence of coronary heart disease and a reduction in blood pressure.
Omega 3 fatty acids Omega 3 fatty acids reduce blood viscosity, blood lipid levels and plaque formation, reduce clotting, lower blood pressure and help to prevent ischemia.
These oils serve to cleanse the circulatory system of cholesterol and fat deposits and also encourage blood flow to tissues damaged by reduced circulation.
Food sources of omega 3 fatty acids include: sardine, salmon, mackerel, tuna, flaxseed meal, pumpkin seeds, walnuts, soy products and dark green leafy vegetables.
3 serves of cold water fish weekly and 1 tablespoon of flaxseed oil daily provides the recommended amounts of omega 3 fatty acids.
Gamma-Linoleic Acid (GLA) GLA is converted to a type of prostaglandin that is a vasodilator, controls blood pressure, inhibits blood clotting, protects against stroke, heart attack and deterioration of the health of the arteries.
Food sources of GLA include evening primrose oil and spirulina.
Dietary Fiber Dietary fiber reduces blood pressure and cholesterol levels.
The best sources of dietary fiber are: apples, oat bran, psyllium husk, fruit, vegetables, whole grains, legumes, nuts and seeds.
Soy Products Soy reduces total blood cholesterol, levels of LDL (bad) cholesterol and triglycerides.
The isoflavones it contains may benefit cardiovascular disease due to antioxidant effects and other beneficial effects on the health of the arteries.
Soy may be obtained from soy milk, soy yogurt, tofu, tempeh or soy protein powders.
Nuts Nuts are low in saturated fatty acids,high in unsaturated fatty acids and high in fiber.
Nuts have cholesterol lowering effects and when substituted for saturated fat in the diet produce a 45% reduction in the incidence of coronary heart disease.
Walnuts are especially recommended as they are high in omega 3 fatty acids.
Brewer's Yeast Brewer's yeast reduces total cholesterol and LDL cholesterol levels and increases HDL (good) cholesterol levels.
Raw Honey Raw honey is the only sweetener that reduces fatty accumulations in the cardiovascular system.
All other sweeteners are best avoided or limited as much as possible.
As cardiovascular disease is generally without symptoms and undetectable until it reaches a dangerous level, the best approach is definitely prevention, especially where there is a high level of identifiable risk factors.
The early implementation of a health promoting diet and lifestyle will act to support optimal cardiovascular health and reduce the potential risk of development of serious complications related to this condition.
General recommendations Saturated fat and cholesterol intake should be reduced by limiting animal product consumption especially meat, cheese, cream, butter, eggs as well as coconut and fried foods.
Consumption of fish and fiber rich plant foods such as fruit, vegetables, whole grains, legumes and raw nuts and seeds should be emphasized.
Other recommendations for dietary treatment of cardiovascular disease include reducing or eliminating salt, sugar, coffee and alcohol, drinking at least 6-8 glasses of water daily and achieving ideal body weight.
Dr.
Dean Ornish Diet The Dr.
Dean Ornish Diet is a low fat vegetarian diet including fruit, vegetables, grains, legumes, soy products, egg whites and non-fat milk and/or yogurt.
In conjunction with a stress reduction program the Dr.
Dean Ornish Diet has been found to lead to a reduction in the build up of plaque on the blood vessel lining.
In comparison patients treated with the conventional medical protocol for cardiovascular disease display a worsening of their condition over time.
Mediterranean Diet The Mediterranean diet is high in grains, legumes, fruit, fish, canola and olive oil with small amounts of animal products.
The Mediterranean diet has been linked to a low incidence of coronary heart disease and a reduction in blood pressure.
Omega 3 fatty acids Omega 3 fatty acids reduce blood viscosity, blood lipid levels and plaque formation, reduce clotting, lower blood pressure and help to prevent ischemia.
These oils serve to cleanse the circulatory system of cholesterol and fat deposits and also encourage blood flow to tissues damaged by reduced circulation.
Food sources of omega 3 fatty acids include: sardine, salmon, mackerel, tuna, flaxseed meal, pumpkin seeds, walnuts, soy products and dark green leafy vegetables.
3 serves of cold water fish weekly and 1 tablespoon of flaxseed oil daily provides the recommended amounts of omega 3 fatty acids.
Gamma-Linoleic Acid (GLA) GLA is converted to a type of prostaglandin that is a vasodilator, controls blood pressure, inhibits blood clotting, protects against stroke, heart attack and deterioration of the health of the arteries.
Food sources of GLA include evening primrose oil and spirulina.
Dietary Fiber Dietary fiber reduces blood pressure and cholesterol levels.
The best sources of dietary fiber are: apples, oat bran, psyllium husk, fruit, vegetables, whole grains, legumes, nuts and seeds.
Soy Products Soy reduces total blood cholesterol, levels of LDL (bad) cholesterol and triglycerides.
The isoflavones it contains may benefit cardiovascular disease due to antioxidant effects and other beneficial effects on the health of the arteries.
Soy may be obtained from soy milk, soy yogurt, tofu, tempeh or soy protein powders.
Nuts Nuts are low in saturated fatty acids,high in unsaturated fatty acids and high in fiber.
Nuts have cholesterol lowering effects and when substituted for saturated fat in the diet produce a 45% reduction in the incidence of coronary heart disease.
Walnuts are especially recommended as they are high in omega 3 fatty acids.
Brewer's Yeast Brewer's yeast reduces total cholesterol and LDL cholesterol levels and increases HDL (good) cholesterol levels.
Raw Honey Raw honey is the only sweetener that reduces fatty accumulations in the cardiovascular system.
All other sweeteners are best avoided or limited as much as possible.
