20 Natural Foods and Tips to Help Prevent Heart Disease - Grace Ngo Foundation

Health, Knowledge, Natural Food Matters

Sunday, 18 October 2015

20 Natural Foods and Tips to Help Prevent Heart Disease

The heart is one of the most important and busiest organ of our body.  It begins to beat and work from the day we were born and never stops until we die.  If a problem affects the heart, then there is cause for concern and worry, for this is the main engine house.  It is therefore important to ensure we keep our hearts healthy.  So many cases of sudden deaths, heart attack and the like are all traceable to unhealthy foods, lifestyle and habit that continues to hurt our heart.  Here are 20 Natural ways to help keep this important organ healthy.




 

1. TURMERIC

 
 Turmeric helps against heart related problems. It reduces clot formation and cholesterol oxidation. It regulates the blood LDL (Low Density Lipoprotein) level. It also has anti-inflammatory properties.

Use it in a drink,
  • Boil a cup of milk on the stove.
  • Add one teaspoon of turmeric powder and stir.
  • Cool it down to a suitable temperate.
2.  CAYENNE


Cayenne pepper contains a compound called capsaicin, this compound is known to lower cholesterol levels and increase immunity. It also functions to purify the blood.
  • Warm a cup of water in the microwave.
  • Add 1 teaspoon of cayenne pepper and stir well.
  • Drink this warm concoction.

 3.  APPLES



You might have heard the popular saying: “An apple a day keeps the doctor away.”
Although it may not be true in many cases, it is true in preventing heart diseases. Apples contain pectin, which is responsible for controlling cholesterol levels.
  • Slice your apples thinly and eat them for breakfast.
  • Eat apples as a snack whenever you feel hungry.
  • Increase the use of apples in your various recipes.
4.  FISH

Image result for Omega 3 rich fish images

Fish is very beneficial for the heart; it contains high levels of omega-3 fatty acids. These unsaturated fatty acids help protect the heart and prevent heart diseases.
The American Heart Association suggests the people to eat fish at least twice a week, because of its health related benefits. Choose a fatty fish such as mackerel, sardines and salmon. Fish especially those rich in omega 3 like sardines, macherel and salmon  are beneficial to the heart.  you can include these fatty fish rich in healthy fats in your cookings or salads to help boost your heart health.  Remember that frying your fish in unhealthy oils reduces the health benefits of such fish.

  • Use fish in your salads instead of meat.
  • Do not deep fry the fish; try different recipes that require less amount of oil.

5. AVOID SMOKING AND ALCOHOL

 
Smoking and alcohol are two very major factors associated with heart diseases. Smoking is not only bad for the heart but it is bad for the lungs as well. Smoking cuts down a significant amount of years from your life.
Therefore, avoid smoking and alcohol to put a stop to heart diseases.

6. OLIVE OIL


Olive oil is a good oil. It helps lower LDL (Low Density Lipoprotein) levels and raise HDL (High Density Lipoprotein) levels. HDL is good for the body as it helps in transporting cholesterol.
  • Cook your food in olive oil.
  • Use olive oil in your salad dressings.
  • Do not use more than just the required amount of oil.
7.  LOWER SALT INTAKE


An increase in the dietary salt poses a lot of threat to your heart.
Salt helps regulate blood pressure. An increased amount of salt in your diet can cause high blood pressure. This increased blood pressure makes your heart work harder than usual. Lowering the salt intake can help regulate your blood pressure back to normal.
Salt causes water retention in some people and causes the body to swell. This can also be prevented by lowering the amount of salt in the diet.

8. GREEN TEA  


Green tea is an amazing drink. It is beneficial for the overall health of the body. It helps remove toxins and provides the body with a natural cleansing from within. Green tea also gives the skin a fresh glow.
It reduces the cholesterol level in the blood and helps boost metabolism along with controlling blood sugar levels. This makes it a powerful drink that prevents heart diseases.

9. CONTROL YOUR SUGAR

Excess sugar puts you at risk of diabetes and Diabetes puts you at a high risk for heart diseases. People who have increased sugar levels in the bloods are very likely to suffer from heart problems. Therefore, care should be taken in the diet.
Avoid sugary sweet drinks and foods.
Keep your blood sugar levels in the normal range and
Check your blood regularly.


10. EXERCISE REGULARLY

 
If you want to remain healthy and fit, you need to exercise. You cannot expect yourself to stay the same size or maintain the same weight without doing some hard work. It does not matter how long you exercise, what matters is that you do it regularly without any gaps.
 Try various options.
Ask your friend or neighbor to exercise with you if you find yourself lacking motivation.
Join a gym.
Take out at least 10 minutes for exercise, daily.
Regular exercise helps keep the body in shape and this prevents heart diseases.





11. YOGURT.


Scientists suggest that a daily intake of yogurt may prevent all sorts of heart related problems. Yogurt benefits the health and helps reduce the risk of heart diseases.
  • Eat 1 cup of yogurt daily.
  • You can add strawberries and blueberries to your yogurt for extra flavor.
  • Eat cold yogurt in the warm summer days.
  • You can also eat flavored yogurt, but it does not benefit as greatly as the plain kind.   
12. NATURAL HONEY


 Honey is known to help against heart diseases. Its delicious taste and numerous other properties make it a key ingredient to be included in every diet.
  • Warm a cup of water in the microwave.
  • Add 1 tablespoon of honey to the water.
  • Mix well and drink it in the morning after you wake up.
13. GARLIC





  Garlic is a known immune boosting food especially when it comes to  preventing or managing heart ailments.  It has anti inflammatory properties and is an anti fungal food, its good in boosting circulation and reducing overall cholesterol.  All these work together to make garlic a heart friendly food helping in preventing/managing heart ailments.  You can incorporate garlic in one or more of the following ways into your regular diet:
  • Chew on raw or crushed garlic regularly
  • crush garlic and mix with teaspoon of honey and take first thing in the morning in empty stomach
  • Add garlic as a spice to your soups and stews especially towards the end of your cooking, it enhances the flavour and helps prevent heart disease as well.
  • crush garlic in warm water, add honey and milk and take as tea in the morning or last thing at night, its naturally caffeine free.


15.  EAT HEALTHY FATS


 The fact remains that most so called heart friendly oils in our markets today are actually far from  being so.  Most hydrogenated vegetable oils are the leading cause  of most ailment plaguing us today.  Incidentally most.  popular vegetable oils in our markets tagged as heart friendly and healthy are far from it.  If you want to maintain a healthy heart, then avoid as much as possible transfats  as found in most vegetable oils and margarine.  Healthy fats include those found in coconut, olive oil, Avocado oil, red palm oil, also organic peanut oil, do have a healthy profile similar to that of olive oil.

16.  Reduce weight if overweight


There is no doubt that being overweight poses risk to the heart. It is therefore wise to ensure you maintain an adequate or ideal weight for your height.  This could be achieved by exercising more especially walking, reducing calorie and reducing junk foods as well.

17.  NUTS.



Nuts like almonds and peanuts are actually healthy for the heart, if taken in moderation.  It is a smart way to ensure you are getting important nutrients into your body, peanuts in moderation also helps in increasing good cholesterol,  bad cholesterol are known enemies of our heart.  Ensure to include a handful of nuts as part of your mid day snack.  Never overdo it because peanut in particular is delicious and the tendency to eat excess will rob us its heart healthy benefits.

18. AVOID STRESS



Both physical and mental stress are all hurting to our delicate heart.  Rest when you are tired and avoid situations that upsets us as much as possible.  Avoiding or minimizing stress helps us keep a healthy heart

19.  INCLUDE MORE FIBRES

Soluble kinds of fibres help reduce the risk of heart disease by reducing the bad cholesterol  which increases our heart disease risk.  It is a smart idea to increase fibres in your diet by including foods like oats, and vegetables.

20.  HAVING DONE ALL, PRAY

.

Though this one may sound odd to some, but we are aware that many were renowned nutritionist yet died of nutrition related matter, some were cardiologist and yet died of heart disease or heart attack.  Knowing that we were not consulted before our hearts began beating to  keep us alive, let us commit all things to the one from whom we have our being and believe that he is able to keep our hearts from failing.  In times of stress some of us are actually helpless, it is at such times we invite the reader to turn to our source for help in keeping and maintaining a healthy heart.  This confidence alone that there is someone up there who is stronger and always ready to help us, contributes in maintaining a healthy heart.  When the heart is overburden with the cares of today, the carry overs of yesterday and the apprehensions of tomorrow,  What do you expect but an unhealthy heart that could fail anytime, but He says "Come unto me all ye that labour and are heavy laden and I will give you Rest"  Let us not give our hearts more than it can carry.  Its maker gave us an important tip in maintaining and keeping the heart.  Sufficient Unto the Day is the Evil Thereof. The heart is not fashioned to carry that of yesterday and tomorrow only that of the DAY.


Ref:  Olwomen.com
        King James Version


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