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Foods For A Healthy Heart

by Tatiana Plesco
healthy heart

More and more people today suffer from heart and circulatory diseases such as hypertension, arteriosclerosis, and heart problems of different types, the treatment costs for patients with atherosclerotic diseases rise rapidly. Experts believe that they will triple by the year 2030 yet. So one has the question: Who should pay and why are not these diseases don’t decrease despite today’s medical facilities?

  • The cause of cardiovascular diseases

Cardiovascular diseases are common diseases of civilization, which now rank first in the list of the most common causes of death. This development is entirely incomprehensible because it is well known that there is this to be so-called prosperity disorders in diseases such as hypertension and atherosclerosis, which are causally responsible for the development of stroke and heart attack.

We wish to inform you how to prevent atherosclerotic diseases, high blood pressure, and even stroke or heart attack through targeted nutrition.

cardiovascular diseases

  • What are the modern style of living and fresh foods?

Nowadays, time flies past us. Everything goes faster and faster, and everything should always be more excellent, more beautiful, and more functional. This development does not stop at our food. Our today’s meals have this term that describes a living means of life, but in reality, we eat to nourish our body, we do not eat for food. We have to come back to those healthy foods that provide our bodies with all-sufficient nutrients and vital substances.

  • The quality of our food

The majority of the food we consume in the form of canned or other ready meals consists mainly of highly processed raw materials of inferior quality. During technological processing of the nutrients of the food such as carbohydrates, fats, and proteins, essential nutrients such as vitamins, enzymes, phytochemicals are denaturized, and they are no longer active. Our body suffers from a severe deficiency, which manifests itself in different diseases. Also, the cardiovascular system responds naturally to the nutrients and vital substances deficit with similar symptoms.

The excessive consumption of refined salt, refined sugar, white flour products, and foods that loaded with a variety of preservatives, colorings, flavor enhancers has adverse effects on heart health.

To protect your heart, you should avoid these foods to purchase processed foods. Buy instead helpful foods like fresh, organic fruit and vegetables.

If you eat animal products, pay attention to biological, animal welfare, or buy products from local farms where the animals are fed organic foods without the help of antibiotics. Use unprocessed stone or rock salt and season your diet as often as possible with fresh herbs.

Take care when using fats, always opt for first-class organic quality and avoid consistently hydrogenated fats such as margarine, hydrogenated palm, or coconut oil. In finished products, hydrogenated fats used in abundance. Replace the unhealthy snacks (chips, cookies, etc.) with healthy alternatives such as nuts, almonds, rice cakes, chocolate with a high cocoa content, etc. Drink at least 2 liters of water daily, so the body manages to get rid of those toxins.

  • Good fats protect the heart.

It seems that everybody has something to say when it comes to fats. Most say that they are harmful and hazardous. However, it has long been known that fat is an essential component for active nutrient exchange and that a lack of healthy fats can contribute to chronic inflammation, which in turn leads to vascular damage and, thus, also to heart disease. Particularly important in this context is the quality of the fat. Healthy fats, which include primarily high-quality vegetable oils that are rich in unsaturated fatty acids, provide excellent protection against heart disease. In particular, fats with a high Omega-3 content (linseed oil, hemp oil, etc.) are to the heart of great value and should’s be consumed daily.

good fats

  • Carbohydrates

Carbohydrates converted during the digestive process of sugar (glucose). For this sugar finally gets into our cells and can be converted into energy there, the body requires insulin as a transport. The more sugar is available; the more insulin the pancreas for transportation must provide. Nowadays, we take mostly simple, very quickly utilizable carbohydrates from flour extract or pure sugar, and we do consume these in excess, the pancreas continually produces maximum amounts of insulin. This abnormally high insulin level leads to an increase in the cholesterol level and triggers inflammation in the artery walls.

Therefore, the recommendation is: Do not use other quickly utilizable sugars such as white flour products (bread, cakes, biscuits, etc.), refined sugar, and all products made from them. Use whole foods, eat high fiber foods, and look out for alternative products sugar (stevia, dried fruit).

Below we have compiled a list of the essential foods for your heart:

  • Blueberries and currants

Blueberries and currants contain substances (Anthozyanoside) that protect blood vessels against deposits and thus may counteract atherosclerosis.

Blueberries and currants

  • Watermelons and melons

These sweet fruits have a very positive influence on the fluidity of the blood. They prevent the sticking together of blood platelets and thus avoid the formation of blood clots.

  • Carrots

Cholesterol levels can be influenced very positively by eating raw carrots. Eat (add a few drops of a good oil), therefore daily 200g freshly grated carrots.

  • Oat and barley

Oats and barley have a cholesterol-lowering effect. In particular, the oats are known as an effective tonic for the heart and blood vessels.

Oat and barley

  • Walnuts

They contain a balanced combination of nutrients that have a very beneficial effect on cholesterol levels, together with their excellent fatty acid ratio. Cardio protective’s results of walnut were already in use in many clinical studies. The walnut has a blood-thinning effect, which has a mainly positive impact on the supply to the heart with vital nutrients.


  • Ginger

The ginger root is a particularly effective anticoagulant in scientific studies. This blood-thinning substance can reduce the formation of blood clots. Therefore, daily drink ginger water.

  • Garlic

Raw garlic is known for its blood-thinning and cholesterol-lowering effect and thus constitutes an essential food for your heart health. Daily 2 to 3 tablespoons (depending on the weight of persons) but should already be consumed. The unpleasant garlic odor can also be used for high-quality garlic capsules.

  • Onions

Onions were always as a cure for many diseases. However, for a healthy cardiovascular system, they are almost indispensable. In addition to the blood dilution, lowering cholesterol, increasing HDL cholesterol, and reducing blood clots onions can also regulate blood sugar levels. By consuming a large onion everyday carry much in your heart health.


  • Protect and strengthen your heart with freshly squeezed juices

“Living” foods, those that were not cooked and therefore still have an intact enzymatic structure, are essential for your heart health. Consequently, you should drink freshly squeezed juices and green smoothies. Both food preparations provide your body with an abundance of easily usable nutrients and vital substances. Your body will thank you for improved physical and mental health.

  • Our advice: Change your diet


For the health of your heart, there is no better food than those that have a high nutrient density plant-based. Fruits, vegetables, legumes, nuts, seeds, and sprouts are particularly worthy of mentioning here. Apart from nutrients such as carbohydrates, fats, and proteins, plant foods contain a variety of readily Bio for vitamins, minerals, enzymes, and phytochemicals.

These precious nutrients are fully available to your body. If you do not want to give up meat, you should make sure that it comes from grazing or certified organic and should be consumed rarely and in small amounts. The same is true for fish consumption. The fish should be only of the highest quality.

If you implement our recommendations consistently, your heart will no longer worry.

Updated: 2 July 2020

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