Finding the right set of nutritional supplements and foods is hard when trying to go for a healthier lifestyle. For individuals that are trying to prevent cardiovascular diseases from rising in their bodies, finding the right amount of nutritional foods that can not only lower the risk of cardiovascular disease but also provide them a healthier lifestyle that they can take. With the right combination of nutritional food that is being eaten the cells in the body are getting the vitamins and minerals that the body needs to function. In this 2 part series, we will be taking a look at how different food groups can help prevent cardiovascular disease in the body. Part 1 discussed how different nutritional diets can help prevent cardiovascular disease. By referring patients to qualified and skilled providers who specialized in cardiovascular services. To that end, and when appropriate, we advise our patients to refer to our associated medical providers based on their examination. We find that education is the key to asking valuable questions to our providers. Dr. Alex Jimenez DC provides this information as an educational service only. Disclaimer
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Food Groups That Prevent Cardiovascular Disease
When it comes to figuring out the right kinds of food to help prevent any kind of diseases that can affect the body, it is best to go back to the food pyramid and figure out which of the food groups can help give that nutritional boost that the body needs. By looking into each food group and talking with a nutritionist, a person can get the best options of what their body needs, and not only that if they have any ailments that might affect them, the small changes in the food that is being consumed can help dampen the issues that were causing them pain.
When it comes to protein, the body needs it in order to grow muscles and help the tissues feel good. Sadly though eating a high meat protein can actually increase the risk of cardiovascular diseases and that is not good. However, research studies have found that consuming lean meat protein can actually lower the risk of cardiovascular diseases and still provide the nutrients to fuel the body’s muscles. By having lean meats into a diet can provide beneficial results that can not only lower the risk of cardiovascular diseases but also provide the body with lower insulin resistance.
Dairy products, like milk, cheese, and yogurt can not only provide protein and calcium that the body needs for strong bones but can help lower cardiovascular diseases. Studies have found that individuals that consume low-fat or fat-free dairy products can lower symptoms of blood pressure, total cholesterol, and LDL cholesterol. By consuming low-fat dairy products, the body will be absorbing bioactive dairy peptides and specific micronutrients that are important for body growth and bone health as well.
Fats and Oils
When it comes to fats and oils to be included in a person’s diet, it is important to choose the right oils and fats when cooking a heart-healthy meal that is delicious and nutritious. Studies have found that by replacing saturated fats and oils with unsaturated can lower low-density lipoprotein cholesterol, which is the cause of atherosclerosis. Finding a moderate-fat diet in which unsaturated fatty acids replace SFAs, and CHO is not increased, seems to be most preferred for cardiovascular health. And when trying to find the right oils and fats to cook with, research shows that monounsaturated fats and polyunsaturated fats are excellent due to being plant-based and if they contain omega-3 fatty acids, that can not only help dampen the effects of inflammation but is heart-healthy as well.
Carbohydrates & Sugars
By limiting the intake of carbohydrates that are being consumed can help prevent the risk of cardiovascular disease from rising up. Studies show that the role of carbohydrates and sugars can cause the body to produce glycemic index and glycemic load that can increase the symptoms that are associated with cardiovascular disease. However, incorporating fiber-riched foods like cooked dry beans, whole grains, dairy products fruits, and vegetables are carbohydrates that can help fuel active people as their primary energy source as studies show. Even swapping refined sugars with honey can help improve sugar levels. Honey is rich with polyphenols shown to exhibit several biological activities: antimicrobial, anti-inflammatory, antioxidant, cardioprotective properties, and anticancer.
Fruits & Vegetables
Adding a variety of fruits and vegetables can help individuals lower their risk of cardiovascular diseases. Many fruits & vegetable intake that are greater than 5 servings/day are associated with the lowest risk of cardiovascular diseases in the body. Studies show that there are specific vegetables that contain high levels of specific nutrients and phytochemicals that can help reduce the risk of cardiovascular disease symptoms. Leafy greens, cruciferous vegetables, bright color vegetables are excellent for the heart.
When it comes to fruits, studies show that a high intake of apples, pears, and citrus fruits can also prevent cardiovascular diseases from rising in the body and are riched with beta-carotene, magnesium, potassium, and fiber; which the body needs. By consuming fruits and vegetables, research studies have stated that colorful fruits and vegetables have a protective effect against coronary heart disease and the body can take those nutrients and vitamins to each of the systems that need them.
In both international and national affiliated clinics and distribution organizations use HCTP therapy for individuals who are suffering from chronic illnesses like cardiovascular diseases. HCTP therapy helps boost the body’s natural healing process by repairing diseased tissue and organs. Since HCTP therapy is a form of regenerative medicine, it uses the body’s own raw material to help regenerate damaged cells.
All in all, choosing from each of the food groups can help lower the risk of cardiovascular disease and even help the body with staying healthy. With the mix of proper nutrition and a healthy lifestyle going hand in hand, a person can get their life back together and continue with their wellness journey without worrying about what is causing their body pain. When the body becomes dysfunctional and develops chronic illnesses over time, a person will become miserable and unhappy. By making small changes to eating healthier and sticking to that mindset, a person can begin to feel great and pain-free.
Aune, Dagfinn, et al. “Fruit and Vegetable Intake and the Risk of Cardiovascular Disease, Total Cancer and All-Cause Mortality-A Systematic Review and Dose-Response Meta-Analysis of Prospective Studies.” International Journal of Epidemiology, Oxford University Press, 1 June 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5837313/.
Blekkenhorst, Lauren C, et al. “Cardiovascular Health Benefits of Specific Vegetable Types: A Narrative Review.” Nutrients, MDPI, 11 May 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC5986475/.
Clifton, Peter M. “Protein and Coronary Heart Disease: The Role of Different Protein Sources.” Current Atherosclerosis Reports, U.S. National Library of Medicine, Dec. 2011, pubmed.ncbi.nlm.nih.gov/21912836.
Fontecha, Javier, et al. “Milk and Dairy Product Consumption and Cardiovascular Diseases: An Overview of Systematic Reviews and Meta-Analyses.” Advances in Nutrition (Bethesda, Md.), U.S. National Library of Medicine, 1 May 2019, pubmed.ncbi.nlm.nih.gov/31089735/.
Joshipura, K J, et al. “The Effect of Fruit and Vegetable Intake on Risk for Coronary Heart Disease.” Annals of Internal Medicine, U.S. National Library of Medicine, June 2001, pubmed.ncbi.nlm.nih.gov/11412050/.
Livesey, Geoffrey, and Helen Livesey. “Coronary Heart Disease and Dietary Carbohydrate, Glycemic Index, and Glycemic Load: Dose-Response Meta-Analyses of Prospective Cohort Studies.” Mayo Clinic Proceedings. Innovations, Quality & Outcomes, Elsevier, 26 Feb. 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6410335/.
Medical Professionals, Cleveland Clinic. “Heart-Healthy Oils: What You Need to Know.” Cleveland Clinic, 1 Oct. 2019, my.clevelandclinic.org/health/articles/16031-heart-healthy-oils-what-you-need-to-know.
Sacks, Frank M, et al. “Dietary Fats and Cardiovascular Disease: A Presidential Advisory from the American Heart Association.” Circulation, U.S. National Library of Medicine, 15 June 2017, pubmed.ncbi.nlm.nih.gov/28620111/.
Slavin, Joanne, and Justin Carlson. “Carbohydrates.” Advances in Nutrition (Bethesda, Md.), American Society for Nutrition, 14 Nov. 2014, www.ncbi.nlm.nih.gov/pmc/articles/PMC4224210/.
The information herein on "Nutritional Food Groups To Prevent Cardiovascular Disease | Part 2" is not intended to replace a one-on-one relationship with a qualified health care professional, or licensed physician, and is not medical advice. We encourage you to make your own healthcare decisions based on your research and partnership with a qualified healthcare professional.
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