Heart disease is one of the most common causes of death in North America. It is also one of the most preventable. Let’s discuss using holistic nutrition to manage Heart Disease, Part 2. So naturally, when you study for your diploma in holistic nutrition, heart health is one of the many topics you will learn about. In the first part of this series, we talked about heart disease, in terms of what it is, what causes it, and the different types.
This time, we’ll take a closer look at what the risk factors are for heart disease, as well as how holistic nutrition can help prevent and manage it. Have you or a loved one recently been diagnosed with heart disease?
If so, holistic nutrition can help.
At Edison Institute of Nutrition, we are a holistic nutrition training school. If you have been considering changing careers, holistic nutrition may be a rewarding option.
Contact Edison Institute of Nutrition today to learn about the many career options available for holistic nutritionists.
Continue reading to find out more about using holistic nutrition to manage heart disease.
Risk Factors For Heart Disease
There are many genetic, medical, and lifestyle factors that can increase your risk of heart disease.
These risk factors can be managed through gradual changes in your lifestyle, regular health checkups, and holistic nutrition.
Some major risk factors for heart disease include:
Lack of Physical Activity
A lack of physical activity is a major risk factor for heart disease and many other health concerns.
It is recommend to get 30 minutes a day, 5 days a week, of moderate to vigorous physical activity per week.
That can include things like a brisk walk, riding a bike, jogging, yoga, pilates, or walking on a treadmill.
Smoking
Smoking is linked to plaque formation.
This can lead to blockages and hardening of the arteries and a weakened heart.
Diabetes
Blood sugar and inflammation levels are linked to heart disease. Diabetes can also put you at risk for heart disease.
RELATED: Using Holistic Nutrition For Type 2 Diabetes
Other Possible Risk Factors
Other risk factors for heart disease include:
- A family history of heart disease
- Having had preeclampsia during your second trimester of pregnancy
- High blood pressure
- High cholesterol
- Obesity
- Age
How Can Diet Affect Heart Disease Risk?
What you eat also has a major impact on your risk of heart disease.
In particular, ultra processed foods can increase your risk of heart disease.
This is because processed foods tend to contain trans fats, refined sugars, and sodium.
They also are low in nutritional value.
Essential nutrients help you regulate and break down LDL cholesterol and inflammation, which contribute to heart disease.
Holistic Nutrition For Heart Disease: Foods To Avoid
Understanding which foods contribute to heart disease can help you focus on enjoying your food without having to worry about negative impacts on your health.
Choosing a heart healthy diet doesn’t mean you have to give up on food that tastes good and makes you happy.
You can protect and strengthen your heart by limiting your intake of foods that increase your bad cholesterol and encourage inflammation.
Let’s take a closer look at them.
1. Trans Fats
It’s no secret that fat enhances the flavours and textures in the food you eat.
It’s also a commonly held belief that foods high in saturated fat will make you gain weight and contribute to heart disease.
This is one of the biggest myths about weight management.
In fact, it’s sugar that’s the largest driver of obesity, not fat.
Fat can actually be good for your overall health – if you choose the right kinds of fat.
Saturated fats, for example, contain lauric acid and stearic acid.
These substances help to manage cholesterol and actually reduce your risk of heart disease.
Trans fats, on the other hand, should be avoided.
They contribute to plaque deposits, create inflammation, and even damage the inner lining of your blood vessels, making them a triple threat to heart health.
Unfortunately, they are often not listed as trans fats.
Watch for the following:
- Hydrogenated oils or fats
- Partially hydrogenated oils or fats
- Fractionated oils or fats
Trans fats give certain foods their texture and can give them a longer shelf life, which is why they’re used.
But they’re not good for you or your heart.
To avoid trans fats, avoid the following foods:
- Coffee creamer
- Frozen pies and desserts
- Shelf stable baked goods (cookies, muffins, pastries)
- Margarine
- Movie theatre popcorn “butter”
- Potato chips
These are only a few examples. Check the ingredient list for more details.
RELATED: Ridding Trans Fats From Your Body
2. Processed Sugar
While many of the foods you eat contain natural sugars, processed foods often contain high concentrations of sugar that can contribute to heart disease.
When your blood sugar is elevated, your body goes through a process called glycation.
During glycation, sugar sticks to the collagen, elastin, and blood vessels in your body.
Glycation creates inflammation, which encourages plaque build up in your arteries
Limiting your intake of processed foods that are high in sugar, like candy, soda, and juices, packaged cookies, and other desserts is a first step to protecting your heart health.
Watch out for hidden sugars by checking the labels on products like:
- Condiments and sauces
- Protein and energy bars or drinks
- Granola and packaged cereal
- Dried fruit, mixed nuts, and trail mix
- Plant-based milks (go for unsweetened options)
- Flavoured yogurt
- Fruit juices
- Smoothies and coffee drinks
Some other options to help you limit the processed sugar in your diet include:
- Making your own sauces and dressings
- Making your own smoothies with naturally sweet ingredients (blueberries are a great option)
- Swap fruit juices for kombucha, kefir, or hibiscus tea
- Drink your coffee black, or use cinnamon or honey instead of sugar
RELATED: 10 Foods Loaded With Sugar
3. High Sodium Foods
Sodium is actually an essential nutrient!
It’s an electrolyte – along with potassium, calcium, and magnesum. Sodium helps maintain a balance between water and the minerals in your body. It also helps your nerves work, and plays a role in flexing and relaxing your muscles.
Important stuff, to be sure, but your body doesn’t need a lot of it. Sodium is found in abundance in many foods in the standard American diet, hence, sodium deficiency is nearly unheard of in North America.
On the other hand, too much sodium is known to increase blood pressure. Over time, elevated blood pressure can lead to hardened arteries, which impacts your heart’s ability to pump and circulate blood. You really only need 500mg of sodium per day to avoid deficiency, so try to keep your intake as low as possible.
Sticking to a whole foods diet high in organic meats and plant based foods makes it easy to control your sodium intake.
Holistic Nutrition For Heart Disease: Foods To Eat
Limiting foods that can cause damage to the heart is one step in improving your heart health.
You can also add heart healthy foods to your diet. Let’s take a look at some of them:
1. Leafy Green Vegetables
Leafy green vegetables can make a tremendous difference in your heart health.
They’re high in many different nutrients which can help you regulate blood pressure.
This prevents hardening of the arteries that can result from chronic high blood pressure.
Get a variety of different leafy green vegetables, and you’ll get plenty of:
- Vitamin A
- B complex vitamins
- Vitamin C
- Vitamin K
- Magnesium
- Manganese
- Calcium
- Copper
- Potassium
- Antioxidants
Mix and match the following leafy greens:
- Collard greens
- Kale
- Spinach
- Swiss chard
- Bok choy
- Cabbage
- Watercress
- Beet greens
- Lettuce
Leafy greens also have a long list of other health benefits, including:
- Stronger, healthier hair
- Keeping your skin youthful
- Keeping your brain sharp
- A nutritional solution for acne
- To maintain good eye health
- And much more
2. Salmon
Salmon and other wild caught fish like trout and mackerel contain Omega 3 fatty acids.
Omega 3 fatty acids are known to strengthen cell membranes and have been linked to decreased inflammation.
From a heart health perspective, Omega 3 fatty acids help by:
- Lowering triglyceride levels
- Improving the flow of blood in your body
- Maintaining a healthy blood pressure
- Maintaining a steady heart rhythm
- Preventing blood clots
There are actually three different types of Omega 3 fatty acids.
ALA (alpha linolenic acid) can be found in flaxseeds, chia seeds, and walnuts.
But the other two, ESA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) only come from fatty fish.
Your body doesn’t naturally produce Omega 3 fatty acids, so it’s important to integrate sources of this key nutrient into your diet.
3. Oats
You already know that fibre is an essential part of a healthy diet, but did you know that different types of fibre have unique benefits?
Oat beta glucan, a type of fibre found in oats, has been linked to lower levels of LDL cholesterol.
Integrating oats into your diet can help decrease your cholesterol levels, slowing plaque buildup.
For a healthy snack, try adding oats to your favourite smoothie or energy ball recipe.
But be sure to check the ingredients of the oats you’re buying – some pre-packaged options come loaded with refined sugars.
4. Avocados
Avocados offer several vitamins and minerals that support heart health.
In addition to being a good source of potassium and vitamins E and K, avocados are a source of healthy fats.
Integrating avocado into your diet can help manage cholesterol, inflammation, and triglycerides.
Avocados and avocado oil are a great option to add flavour and richness to sauces, dips, and dressings, and avocado makes a great addition for your salads, sandwiches, and grain bowls.
5. Berries
Berries are full of antioxidants, fibre, and nutrients like vitamin C and vitamin K, which makes them a healthy addition to most diets.
Regularly eating berries has been linked to decreased LDL cholesterol, lower inflammation, and lower blood pressure.
While blueberries, strawberries, and blackberries all offer heart health benefits, a 2015 study demonstrated a link between wild blueberries and better functioning of the endothelium, or the inner lining of the arteries and blood vessels.
Berries make a great snack on their own, and they’re also a delicious addition to oatmeal, smoothies, and salads.
Contact Edison Institute of Nutrition Today
Have you seen the data about heart disease, and are determined not to become another statistic?
Do you have a passion about natural health and nutrition?
Are you dissatisfied with your career, and hoping to make a change?
If so, consider switching to a new career as a registered holistic nutritionist.
We can help.
Here at Edison Institute of Nutrition, we offer a variety of different programs, including our Diploma in Holistic Nutrition program, which you’ll need to begin your practice as a holistic nutritionist.
Beyond that, we also offer our Introduction to Holistic Nutrition program, as well as holistic nutrition continuing education units for both current holistic nutritionists and other healthcare providers.
These holistic nutritionist CEUs can help you expand your knowledge and practice, and include:
- Introduction to Muscle Testing
- Live and Dry Blood Cell Microscopy training
- Metabolic balance training
- Certified Holistic Cancer Practition certification
- And much more
Contact Edison Institute of Nutrition today to find out how you can get started with a new career as a holistic nutritionist.
