Feb 10 2010
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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