February is “Heart Disease Awareness” month so in honor of it, I wanted to give you 10 tips to reduce your risk. Coronary Heart Disease (CHD) is not a single disease, but a complex of diseases of varied causes. Some of the recognized causes of heart disease include damage to the heart muscle or valves due to a birth defect; or to inflammation and damage associated with various viral, bacterial, fungal or parasitic diseases. Because there are lots of variables and CHD is extremely complex, here is a list of 10 things you can do to help keep your heart healthy.
Ten Steps to Help Prevent Coronary Heart Disease
- Don’t smoke. If you find it impossible to quit, at least try to cut back and smoke only additive-free cigarettes. Smokers should avoid polyunsaturated oils at all costs. Saturated fats and vitamins A and D are particularly protective of the lungs.
- Exercise regularly but you needn’t overdo. A brisk daily walk, 10 minutes on the trampoline, swimming, and sports are all appropriate.
- Avoid overweight by eating nutrient-dense foods and keeping sweets to a minimum, but avoid crash dieting.
- Don’t work too hard. Counteract stress by doing something that you love to do every day. During periods of unavoidable hardship or loss, increase consumption of foods rich in protective nutrients.
- As much as possible, avoid exposure to fumes, chemicals, pollutants and pesticides.
- Avoid all processed foods labeled “low-fat” or that contain polyunsaturated vegetable oils, hydrogenated fats, white flour, refined sugar and additives.
- Consume high-quality animal products including a variety of seafood and milk, butter, cheese, eggs, meat, fats and organ meats from animals raised on green pasture.
- Consume a variety of fresh vegetables and fruits, preferably organically grown.
- Ensure sufficient mineral intake by using whole dairy products, bone broths, and whole grains, legumes and nuts that have been properly prepared to reduce phytic acid and other factors that block mineral absorption.
- Supplement the diet with foods rich in protective factors including small amounts of cod liver oil (vitamins A and D); wheat germ oil (vitamin E); flax oil (omega-3 fatty acids); kelp (iodine); brewers yeast (B vitamins); desiccated liver (vitamin B12); rose hip or acerola powder (vitamin C); and coconut oil (antimicrobial fatty acids).
If you or someone you know are dealing with heart disease or just want more preventative options, contact me today at 517-574-4291. Together we can help strengthen and support your cardiovascular system with dietary suggestions and supplementation.
Small Steps. Simple Changes. Big Results.