Over the past couple of decades, there has been an improvement in the number of cardiovascular disease cases, however it still remains one of the biggest causes of death in Australia! Modifying your diet and lifestyle can make a huge impact on your chances of dying from cardiovascular disease so here’s a snapshot of ways you can turn your life around…

 

DIET

• Eat fresh fruit and vegetables – berries, grapefruit, oranges
• Whole grains – oats, barley, quinoa, millet, spelt
• Legumes – chick peas, cannelloni beans, adzuki beans, lentils
• Nuts and seeds – a handful of walnuts or almonds daily
• Include olive oil (in place of saturated fats)
• Reduce refined sugar intake
• Cut back on red meat
• Include foods that are low GI
• Eat foods rich in essential fatty acids – salmon
• Increase water intake – 2 to 3 litres of water daily
• Include garlic, tumeric and rosemary to meals for their cardioprotective properties
• Look at diets like the Mediterranean Diet, The DASH diet or The Portfolio Diet for more ideas

SUPPLEMENTS
CoQ10 – Provides energy nutrients and is great for people using cholesterol lowering drugs. The use of CoQ10 pre cardiac surgery has been studied extensively since the 80’s and as a result, it is has been shown to reduce complications and improve recovery. It works as an antioxidant and has an effect on every cell in the body, thus improving heart function and a reduction in blood pressure.

Magnesium – Low levels of magnesium have been linked to cardiovascular disease therefore.

Fish Oils – Studies suggest that fish oils may play a cardioprotective role on the heart and vessels. Regular consumption may reduce death caused by heart disease.

HERBS
There are sooo many herbs to help with heart disease but a few specific ones are:
Crataegus spp – Research suggests that the leaves and berries have shown cardioprotective and vasoprotective properties, therefore is useful in treating mild chronic heart failure.

Allium sativum – Eat loads and loads of garlic!! It lowers cholesterol, reduces blood pressure, antioxidant and is indicated for atherosclerosis, hypertension and elevated triglycerides.

Salvia miltiorrhiza – This herb may help to prevent heart attacks as well as improve peripheral circulation. Its main actions include cardioprotective, hypotensive, anticoagulant and antiplatelet.

Resource Books For Helpful Recipe Ideas

  • The New Mediterranean Diet Cookbook: A Delicious Alternative for Lifelong Health – by Nancy Harmon Jenkins
  • Eat Yourself A Rainbow Everyday – by Dr. Sandra Cabot