Foods that fight inflammation

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The Diet-Heart Myth: How to Prevent and Reverse Heart Disease Naturally
But adrenal fatigue and its connection to major disease like cancer? Unsalted peanut butter or any other unsalted nut butter. It is not uncommon for HDL to fall when consuming plant based nutrition. Take all medicines regularly, as your doctor prescribes. Decrease of carotid intima-media thickness in patients at risk to cerebral ischemia after supplementation with folic acid, Vitamins B6 and B Over time, ruptured plaque also hardens and narrows the coronary arteries. Treatment goals may include:

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Top 11 Heart-Healthy Foods

Choosing healthful meal and snack options can help you avoid heart disease and its complications. Be sure to eat plenty of fresh fruits and vegetables and fewer processed foods. Eating foods low in saturated fats, trans fat, and cholesterol and high in fiber can help prevent high cholesterol. Limiting salt sodium in your diet also can lower your blood pressure. Limiting sugar in your diet can lower you blood sugar level to prevent or help control diabetes. Being overweight or obese increases your risk for heart disease.

To determine if your weight is in a healthy range, doctors often calculate your body mass index BMI. Doctors sometimes also use waist and hip measurements to calculate excess body fat. They may use special equipment to calculate excess body fat and hydration status.

Physical activity can help you maintain a healthy weight and lower your blood pressure, cholesterol, and sugar levels. For adults, the Surgeon General recommends 2 hours and 30 minutes of moderate-intensity exercise, like brisk walking or bicycling, every week. Children and adolescents should get 1 hour of physical activity every day.

Cigarette smoking greatly increases your risk for heart disease. Have blood tested for Vitamin D level and supplement as appropriate to maintain blood level in the low normal range. Fish Oil — Should I take fish oil? Fish oil is not essential. Fish get their omega 3 from plants. It is difficult to be deficient in Omega 3 if eating tablespoons of flax seed meal or chia seeds and green leafy vegetables at several meals. There is also research that suggests that those on plant based nutrition become highly efficient in their own manufacture of omega 3.

Patients on fish oil are also at increased risk for bleeding, and studies now indicate they are of no benefit for heart disease patients. Avoid flax seed oil. Olive oil , canola oil, coconut oil, Sunflower oil, soybean oil, peanut oil, any oil — Which oil is best? They injure the endothelium, the innermost lining of the artery, and that injury is the gateway to vascular disease.

All oil is also empty calories. Lotions with oil — Is it all right to use lotions with oil on my skin? However tablespoons of flax seed meal or chia seeds daily is perfectly acceptable. Family history — I have a bad family history? Our data indicates even those with strong family history when eating plant based are protected from vascular disease. Family history loads the gun, but lifestyle pulls the trigger. Nuts — What about nuts? I hear so many different opinions?

As nuts are a rich source of saturated fats, my preference is no nuts for heart disease patients. That also eliminates peanuts and peanut butter even though peanuts are officially a legume. For those with established heart disease to add more saturated fat that is in nuts is inappropriate. For people with no heart disease who want to eat nuts and avocado and are able to achieve a cholesterol of and LDL of 80 or under without cholesterol lowering drugs, some nuts and avocado are acceptable. Chestnuts are the one nut, very low in fat, it is ok to eat.

Seeds sunflower, pumpkin, sesame, etc. Are seeds ok to eat? Some seeds baked in bread or crackers is acceptable. Coconut water — Is it all right to drink coconut water?

Prostate cancer — Does plant based eating help prostate cancer? Prostate cancer is greatly lessoned by plant- based nutrition as best exemplified by the report confirming by autopsy 18 deaths in the entire nation of Japan. Egg whites , fat free milk, yogurt — So What is wrong with egg whites, fat free yogurt, skim milk?

Egg whites, fat free milk and yogurt are ALL animal protein, and animal protein injures the lining of the arteries.

Cholesterol Number fluctuation — Why do my cholesterol numbers fluctuate? Fluctuation of cholesterol is normal. It is nice to have it fluctuating in a range that would indicate you are unlikely to have cardio vascular problems. Losing weight — What can I do to stop losing too much weight? Eat more whole grains and beans. Tired , no energy — Why am I tired and have no energy since eating plant-based? If you feel tired and lacking in energy, be sure you are eating enough calories.

You have eliminated the high calorie foods: Also exercise because you need to use energy to make energy. Depression also contributes to lack of energy. But first of all eat more. Triglycerides — Why did my triglycerides go up? If your triglycerides are high, cut back on simple carbohydrates, which would include alcohol, wine, beer, white flour products, sugars including dried fruit, honey maple syrup, molasses, rich desserts, fruit juice or an excess of fruit.

It is not uncommon for HDL to fall when consuming plant based nutrition. Do not be alarmed. The capacity of HDL to do its job has been shown recently by scientific research that there is no relationship between the capacity of the HDL molecule to function optimally and its blood level. Recent research has confirmed that the HDL molecule can be injured and weakened when one is ingesting a pro inflammatory western diet and conversely it appears despite a lower than normal level to be optimized by anti inflammatory plant based-nutrition.

LDL is the bad cholesterol. The closer it can be to or lower, the better. The lesson we learned from the Tarahumara Indians, who never have cardiovascular disease, is that the most key protective element is not so much the pure LDL number as is knowing that nothing ever is eaten which is a building block of vascular disease or can injure endothelium. Statins — Should I take statins or not?

Statins are not the reason that cultures such as the Tarhumara and the Papua Highlanders do not have cardiovascular disease. Statins appear to have modest benefit in primary prevention but are of some help in slowing disease progression for those who already have an established diagnosis of cardiovascular disease. Clearly though, some of our most profound successes in arresting and reversing disease were with patients who either refused or were incapable of taking statins.

Nothing is as powerful for the prevention of cardiovascular disease as plant based nutrition. Coumadin — Can I eat leafy greens when I am on Coumadin? Coumadin Warfarin is an anti clotting drug shown to have significant benefit in protecting people with atrial fibrillation from having a stroke. Can patients on Coumadin eat all the green leafy vegetables with vitamin K, which may shorten their clotting time? The answer most emphatically is YES! Inform the physician who is monitoring the Coumadin and clotting time that you are regularly going to be eating copious amounts of healthy green leafy vegetables.

Juicing — Is it all right to juice? Fructose separated from fiber is too rapidly absorbed and injurious.

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