Food is among the most effective tools you have to keep your body (and especially your heart) in excellent condition.
That said, we are the first to admit that the evidence we give is sometimes confusing, when they are not frankly contradictory (at one time, for example, we were told and repeated that it was healthier to eat margarine instead of butter , until it appears that the trans fatty acids of the margarine were at least as bad as the saturated fats of the butter) some nutritional recommendations still retain an unwavering validity. Besides eating healthy you can use chiropractors in kansas city to realign your spine. You could also visit a wellness clinic.
Eat at least a handful of oilseeds a day. Oilseed fruits are an excellent source of good fats and good proteins; They can also be a concentrated source of flavonoids, with antioxidant effects (see below).
A study of the links between food and cancer in Iowa, United States, as part of the Nurses Health Study, the results of which were corroborated by three other studies, revealed that consumption of 30 Grams of oilseeds per day decreased the frequency of heart disease by 20 to 60%. The best fruits are nuts (these are the ones that contain the most omega 3 fatty acids) but all the oilseeds, including the peanuts in their pod, are good for your health.
The fruits of the oilseeds combine almonds, Brazil nuts, cashews, hazelnuts, macadamias, pecans, nuts, pistachios, and walnuts. All these fruits grow in trees and inside a thick shell.
Oilseed fruits are bought with or without their shell. Be careful when you buy them husked into glass bags or jars. They are often grilled and salted. They are no longer interesting from a nutritional point of view. Their caloric intake increased by about 30 calories per 100 g. When added sodium, there is at least 300 mg of mg difference between salted and unsalted oilseed fruits.
Oil Your Heart
Olive oil contains monounsaturated fats, which have the effect of increasing the rate of good cholesterol (HDL cholesterol, which is transported into your body by high-density lipoproteins). By its action, the latter participates in the cleaning of your arteries when it circulates. This point is of paramount importance. We will take the risk of repeating ourselves when it comes to good cholesterol, it is always better to aim at a higher rate: a 55-year-old woman who will move from an L-LDL-cholesterol level of 0.39 to a rate of 0.6 earns four years of life expectancy.
To achieve a similar goal, always make sure that good fats represent about 25% of your daily total calories. Vegetables and flavonoids, in addition to the tips we have mentioned above, have also demonstrated their ability to increase the rate of good cholesterol.
Become a friend of your fishmonger.
You should eat fish at least three times a week. Fish in general but especially fatty fish such as salmon and white fish such as cod or bar are rich in omega-3 fatty acids, with many benefits.
It has been shown that they reduce the concentration of triglycerides in the blood (a high rate of these substances causes the formation of atheroma plaques), that they stabilized the heart rate (by reducing the arrhythmia), that they fluidifiaient the Platelets (thus preventing the formation of clots), and that they could also reduce the tension. (If you do not like fish or fish oil, it is possible to obtain the same results by taking echium oil.)
Some studies have shown that eating fish once a week reduces the risk of heart attack by half. The best fish (containing the least mercury and PCB [polychlorinated biphenyls]) are wild salmon, fished in line (almost all canned salmon are healthy wild salmon), mahi Mahi, river catfish, sole, tilapia and Lake Whitefish.
The winning trio for the Heart
Who could have guessed that a simple white seal could be so beneficial to the heart? But the evidence of aspirin’s ability to prevent cardiovascular disease keeps piling up:
A serious study, for example, showed that a regular intake of aspirin reduced the frequency of heart attacks by 44%.
This figure is thought to be the result of several actions specific to aspirin, including the fluidization of platelets and the reduction of inflammation of the arteries.
However, one of the major drawbacks of aspirin is that aspirin acts strongly on the stomach wall: it is acidic so it may irritate or damage this protective wall.
And because it inhibits the formation of clots it can cause an increase in people suffering from a stomach ulcer. These side effects can be reduced by drinking half a glass of lukewarm water before and after taking aspirin.
But this is so effective against heart disease that any man over 35 and any woman over 40 should consider taking half a normal dose of aspirin (i.e. 160 milligrams) per day for life (at least Three years before they can see real effects). Taking an aspirin a day allows a normal 55-year-old man to earn 2.3 years of life expectancy.
Your multivitamin is a mine of micronutrients, some of which are indispensable to the health of your heart. Magnesium (400 milligrams per day) is good for heart rate and, associated with calcium (600 milligrams twice daily), it lowers the blood pressure.
To be able to assimilate calcium better, you will also need to take vitamin D (400 micrograms per day for people under 60; 600 micrograms beyond this age), which also promotes the regression of inflammations in blood vessels.
Vitamins C (600 milligrams twice daily) and E (400 micrograms per day) play together the role of antioxidants. They are much more effective when they are taken together. (In this regard, if you are taking statins such as Zocor or Pravachol, or Lipitor or Crestor, bring in vitamins C and E taken in the form of dietary supplements or in the form of tablets to respectively less than l00 milligrams twice daily and less than l00 micrograms per day) vitamins C and E inhibit the anti-inflammatory action of statins. The action on cholesterol is not modified, only the anti-inflammatory action will be altered, but it is responsible for 40% or more of the benefits of statins.
Potassium participates in the health of the arteries take it by consuming the food that contains it. Eat four fruits a day, including bananas, avocados, and melon.
Avoid consuming more than 2500 micrograms of vitamins a per day (the minimum is 1500 micrograms per day). By taking good multi vitamins twice a day, you can lengthen your life by more than six years.
Vitamin B was shown to be indispensable to human health for several reasons.
For your heart, it plays an essential role: a daily intake of 800 micrograms brings the homocysteine back to normal and allows a person with a homocysteine level of 0.26 g/L (the ideal you should aim for is less than 0.09 G/l) of About six years younger.
The folate present in the food is only partially absorbed by your body, so it is easier to ensure a sufficient intake of folate by consuming it in the form of dietary supplement.
But you will also need to add vitamins B6 and B L 2, because folate can mask the symptoms of a deficiency in vitamins B6 and B L 2.
We don’t know why, but the lack of sleep can accelerate the aging of the arteries and increase the risk of infarction. Studies have shown that a man must sleep seven to eight hours a day and a woman six to seven hours. And these hours must be of quality: it is only after two and a half hours of uninterrupted sleep that this one becomes truly restorative. If you sleep poorly, you secrete less serotonin, the hormone of pleasure, in your brain. To compensate, you will try to increase the amount of serotonin by sweetened foods or by harmful substances, such as tobacco.