Blog - 5 Foods for a Healthy Heart

By The Haven Team: 23 Oct 2015

Heart disease is the No. 1 Killer in America.

The good news is that 90% of the time it can be prevented with a healthy lifestyle. Eating these foods will also help you lose weight, gain energy and stimulate brain function!!

  1. Eat Plenty of Fiber
    Fiber is the roughage that comes with vegetables, fruits, beans and nuts.  It supresses appetite, improves your blood sugar and cholesterol, decreases inflammation and slows aging.

    The challenge is to eat a lot of it; around 30gms per day. This amounts to
    1. 3 cups of vegetables
    2. 2 pieces of fruit
    3. 2 handfuls of nuts and seeds
    4. ½ to 1 cup of beans
  2. Enjoy Healthy Fats
    Fats from seafood, extra virgin olive oil and nuts all improve your heart health. As do fats of avocado, seeds and dark chocolate. These fats are essential for brain health and help reduce inflammation in the body.
  3. Switch to high quality protein
    Commercially produced meat and dairy is loaded with hormones and pesticides. Instead choose wild seafood such as salmon, sole and shellfish. For poultry and eggs, focus on free-range, organic-fed options.
    Love red meat? Aim for grass-fed, organic beef, pork and lamb.
  4. Spices and Herbs
    Spices and herbs like garlic and ginger, sage, rosemary, basil, curry spices and hot chilli all help reduce arterial plaque and increase your metabolism whilst lowering inflammation.
  5. Drink in goodness
    Start by checking your daily intake of pure water (yes that’s water with nothing in it!). Aim for 1 ½ to 2 pints per day, drunk throughout the day. Reduce coffee and black tea to a minimum; 1 – 2 cups per day (preferably tea or one of each). Coffee is a very strong stimulant and therefore could be thought of as a drug and therefore taken in small quantities only. Black tea has more caffeine but is less stimulating and easier on the body.
    Smoothies and Juices are packed with nutrients and as well as being delicious are cleansing for the blood and therefore relaxing for the heart. Check out our blog for recipes or order a copy of The Juice Habit Made Easy by Jem Friar, our resident Detox Expert.