Via dailymail.co.uk SARAH FLOWER FOR HEALTHISTA
Heart disease is one of the leading causes of death across the world
- Yet, nutritionist Sarah Flower reveals we can all do more to prevent it
- Eating a healthy diet rich in nutrients is key to protecting the heart
- Ditch junk food, stop counting calories and ‘switch to eating real food’
- From Omega-3 to magnesium and zinc, she reveals vital 13 nutrients
We have all heard the saying ‘we are what we eat’, with a belief that a good diet can help protect us from ill-health.
Dr Carl Pfeiffer, a pioneer in nutritional medicine believed that ‘with adequate intake of micronutrients, most chronic disease won’t exist’.
We live in a world where our food is heavily processed, laden with sugar and artificial chemicals.
We exercise less, have more stress, and spend less time in the sunshine.
Heart disease is one of the leading causes of death in the UK and US, yet we can all do more to help prevent it.
Heart disease is the leading cause of death across the world, yet experts say we can all do more to help prevent it
I believe eating a healthy, home-cooked diet rich in nutrients is the key to not only protecting our heart but fortifying our bodies against a variety of ill-health.
Ditch the junk and processed options, stop counting calories and switch to eating real food.
I have put together a list of foods that can help protect your heart, but overall you will see a pattern – fresh fruit and vegetables, oily fish, grass-fed meat, nuts and seeds are the real superfoods.
Here are 13 nutrients you can mix into your meals to achieve a heart-healthy diet:
+1.Omega 3 essential fatty acids
Think of the Mediterranean diet, rich in oils and fresh fish.
You gain the short-chain monosaturated fatty acids (oleic acid) from the olive oil which has been shown to help reduce LDL (bad) cholesterol and triglycerides.
Long-chain polyunsaturated fatty acids such as EPA and DHA can help prevent inflammation throughout the body as well as protect against cardiovascular disease.
Found in: Oily Fish, nuts and seeds, seed oils.
Magnesium plays a vital role in the production of a type of energy called ATP.
Muscles need this energy in order to relax – the heart is a muscle and studies have shown that good levels of magnesium can help prevent stroke, and heart attacks.
Magnesium is vital for good health and somewhat neglected in the western world.
Women tend to be more deficient than men.
Stress also depletes our reserves of magnesium so topping up is vital.
Found in: Nuts, Seeds, Green Leafy vegetables, pulses such as red lentils.
If you are concerned about your magnesium levels, take a daily supplement, but ensure it is magnesium citrate as this is the most bioavailable form.
You can also add Epsom salts to your bath as you will absorb their magnesium through the skin. Seeds and nuts are rich in Omega-3, as well as magnesium, zinc, vitamin E and L-Arginine, five of the 13 key nutrients that are vital to maintaining a healthy heart
Known for helping with energy production alongside Magnesium, Co-Q10 is also a powerful antioxidant and can work well with selenium, vitamin C, vitamin E and zinc to help protect our arteries from damage.
It is also worth noting that anyone taking statins will have lower levels of CoQ10, so may need to take a daily supplement. Found in: Meat, eggs and fish. Read full article…