Whole Foods for a Healthy Heart!

What are some of the top foods and nutrients to include in your daily meals to support the functioning of a healthy cardiovascular system?

Use this checklist for meal planning, along with the FREE Menu Planner download available on the FORMS page @ www.anaturalchef.com

1.       Foods rich in Vitamin C and flavanoids- Vitamin C helps to strengthen and protect the inner lining of the blood vessels and regulate high blood pressure.

• Citrus fruit, including grapefruits , oranges & lemons
• Green & dark leafy green vegetables; asparagus, broccoli, kale, collards, turnip greens, Swiss chard.
• Berries- particularly black currants and strawberries. (Available frozen year round).
• Herbs- easily made into tea include- peppermint, raspberry leaf and red clover (available dried).

 2.       High fiber foods- including foods that are high in dietary fiber, preferably whole, unprocessed foods have been shown in some studies to help in lowering cholesterol levels.  Best choices include:

• Whole grains such as oats & quinoa
• Cauliflower & broccoli & dark leafy greens

 3.   Essential Fatty acids- (particularly omega 3 –fatty acids), - helps to reduce inflammation of blood vessels and hardening of arteries.

• Cold-water fish; sardines, wild salmon, chia seeds, pumpkin seeds, flax seed oil and also walnuts  & hazelnuts (high in folic acid)

 4.       Potassium rich foods- essential for electrolyte balance.  Potassium works as a diuretic to eliminate excess dietary sodium and keep sodium in balance.

• Bananas
• Apricots, dates, figs, raisins
• Avocado
• Winter squash & yams
• Dulse
• Blackstrap molasses

 5.       Calcium & magnesium- assists in proper functioning of the cardiac muscle & promotes normalization of blood pressure.

• Fish w/bones such as salmon & sardines
• Dark leafy greens; kale, mustard greens, watercress
• Almonds & sesame seeds
• Asparagus, broccoli
• Sea vegetables including dulse & kelp
• Yoghurt
• Soybeans
• Homemade stock made with bones.

 6.       Garlic & Onions- powerful cardiovascular foods that help lower blood pressure,            rich in Vitamin C, selenium, B vitamins, sulphur compounds and more.  Garlic is best when eaten Raw.

Resources: Nutrition Almanac by Gayla J. Kirschmann and John D. Kirschmann, Food & Healing, by AnneMarie Colbin, Food Bible by Gillian McKeith

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