Numbers don’t lie. According to the Heart Research Institute, almost 1 in 5 men and 1 in 8 women die from heart disease. Heart Disease is responsible for 82,000 deaths in the UK each year, a shocking average of 224 people each day. There are several factors causing cardiovascular disease.
Lifestyle and dietary risk factors for Cardiovascular Disease
♥ Obesity
♥ Smoking
♥ Poor nutrition
♥ Physical inactivity
♥ High blood pressure
♥ Excessive alcohol intake
By optimising your diet you can improve your cardiovascular health and reduce your chances of getting heart problems.
Nutritional measures for promoting CV health
♥ Increase fibre from wholegrains (brown rice and pasta, wholemeal bread), fruits, vegetables, as fibre decreases cholesterol levels
♥ Choose low-fat proteins: lean chicken, fish, turkey, beans, lentils, soya
♥ Eat Onions and Garlic daily – may help combat heart disease, inhibit strokes, lower blood pressure and cholesterol as they contain powerful antioxidants (quercitin & sulphur) and vitamin C
♥ Eat more Olive oil and avocadoes – these contain vitamin E, an antioxidant which lowers the susceptibility of LDL cholesterol to oxidation. Vitamin E may prevent blood clotting and thrombus formation. Monounsaturated fat (found in olive oil and avocadoes) lowers LDL and total cholesterol and maintains HDL (good cholesterol) levels
♥ Eat oily fish at least twice a week (salmon, mackerel, sardines, anchovies, herring). These fish contain Omega 3 oils which reduce VLDL and possibly blood cholesterol; may lower blood pressure and reduce inflammation; and reduce the risk of thrombosis and atherosclerosis.
♥ Eat raw nuts and seeds daily (walnuts, cashew nuts, brazil nuts, sunflower and pumpkin seeds). Nuts contain Vitamin E, an antioxidant and good levels of Folic Acid which may reduce homocysteine levels (high levels may be associated with atherosclerosis)
♥ Eat up to 8 portions fruit & veg per day for antioxidants and phytonutrients e.g. lycopene (found in cooked tomatoes reduces risk of stroke
♥ Support the liver to control cholesterol levels by eating sulphur-containing foods: broccoli, cauliflower, eggs, garlic, onions.
♥ Reduce stimulants such as coffee, tea, and caffeinated fizzy drinks as these contain toxins which the liver has to deal with
♥ Reduce sodium – for those who are ‘salt sensitive’ this increases blood pressure
♥ Keep alcohol to 2 glasses (preferably organic red wine) daily – reduces risk of heart disease
♥ Reduce trans fats (found in fried and processed food) – these bad fats raise total cholesterol levels
♥ Increase intake of Plant sterols found in plant seeds, vegetable oils (soybean oil), margarines, – these lower cholesterol by reducing its absorption in the intestines.
If you would like more advice on any of the points mentioned in this article or if you are concerned about cardiovascular disease and would like to find out how nutrition can support your health issues please contact me on 07967 639347 or email emily@4wellpeople.co.uk. I offer one to one consultations from a family friendly clinic in Ealing.
