[{"@context":"https:\/\/schema.org\/","@type":"BlogPosting","@id":"https:\/\/edisoninst.com\/using-holistic-nutrition-to-manage-heart-disease-part-2\/#BlogPosting","mainEntityOfPage":"https:\/\/edisoninst.com\/using-holistic-nutrition-to-manage-heart-disease-part-2\/","headline":"Using Holistic Nutrition To Manage Heart Disease, Part 2","name":"Using Holistic Nutrition To Manage Heart Disease, Part 2","description":"Heart disease is one of the most common causes of death in North America. It is also one of the most preventable. Let\u2019s discuss using holistic nutrition to manage Heart...","datePublished":"2022-12-15","dateModified":"2026-01-29","author":{"@type":"Person","@id":"https:\/\/edisoninst.com\/author\/ein_marlene\/#Person","name":"Marlene","url":"https:\/\/edisoninst.com\/author\/ein_marlene\/","identifier":4,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/669d68837c50949b8a978b90d77c2c97da62be0c9a8fee8912abb01c7e0947a8?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/669d68837c50949b8a978b90d77c2c97da62be0c9a8fee8912abb01c7e0947a8?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"Edison Institute of Nutrition","logo":{"@type":"ImageObject","@id":"https:\/\/edisoninst.com\/wp-content\/uploads\/2023\/08\/Edison-Institute-of-Nutrition-logo-color.svg","url":"https:\/\/edisoninst.com\/wp-content\/uploads\/2023\/08\/Edison-Institute-of-Nutrition-logo-color.svg","width":0,"height":0}},"image":{"@type":"ImageObject","@id":"https:\/\/edisoninst.com\/wp-content\/uploads\/2022\/12\/using-holistic-nutrition-to-manage-heart-disease-part-2.jpg","url":"https:\/\/edisoninst.com\/wp-content\/uploads\/2022\/12\/using-holistic-nutrition-to-manage-heart-disease-part-2.jpg","height":630,"width":1200},"url":"https:\/\/edisoninst.com\/using-holistic-nutrition-to-manage-heart-disease-part-2\/","about":["Articles","Health Conditions"],"wordCount":1975,"articleBody":"Heart disease is one of the most common causes of death in North America. It is also one of the most preventable. Let\u2019s 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\u2019ll 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 DiseaseThere 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 ActivityA lack of physical activity is a major risk factor for heart disease and many other health concerns.It is recommended 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.SmokingSmoking is linked to plaque formation.This can lead to blockages and hardening of the arteries and a weakened heart.DiabetesBlood 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 DiabetesOther Possible Risk FactorsOther risk factors for heart disease include:A family history of heart diseaseHaving had preeclampsia during your second trimester of pregnancyHigh blood pressureHigh cholesterolObesityAgeHow 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 AvoidUnderstanding 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\u2019t 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\u2019s take a closer look at them.1. Trans FatsIt\u2019s no secret that fat enhances the flavours and textures in the food you eat.It\u2019s 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\u2019s sugar that\u2019s the largest driver of obesity, not fat.Fat can actually be good for your overall health \u2013 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 fatsPartially hydrogenated oils or fatsFractionated oils or fatsTrans fats give certain foods their texture and can give them a longer shelf life, which is why they\u2019re used.But they\u2019re not good for you or your heart.To avoid trans fats, avoid the following foods:Coffee creamerFrozen pies and dessertsShelf stable baked goods (cookies, muffins, pastries)MargarineMovie theatre popcorn \u201cbutter\u201dPotato chipsThese are only a few examples. Check the ingredient list for more details.RELATED: Ridding Trans Fats From Your Body2. Processed SugarWhile 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 arteriesLimiting 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 saucesProtein and energy bars or drinksGranola and packaged cerealDried fruit, mixed nuts, and trail mixPlant-based milks (go for unsweetened options)Flavoured yogurtFruit juicesSmoothies and coffee drinksSome other options to help you limit the processed sugar in your diet include:Making your own sauces and dressingsMaking your own smoothies with naturally sweet ingredients (blueberries are a great option)Swap fruit juices for kombucha, kefir, or hibiscus teaDrink your coffee black, or use cinnamon or honey instead of sugarRELATED: 10 Foods Loaded With Sugar3. High Sodium FoodsSodium is actually an essential nutrient!It\u2019s an electrolyte \u2013 along with potassium, calcium, and magnesium. 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\u2019t 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\u2019s 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 EatLimiting 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\u2019s take a look at some of them:1. Leafy Green VegetablesLeafy green vegetables can make a tremendous difference in your heart health.They\u2019re 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\u2019ll get plenty of:Vitamin AB complex vitaminsVitamin CVitamin KMagnesiumManganeseCalciumCopperPotassiumAntioxidantsMix and match the following leafy greens:Collard greensKaleSpinachSwiss chardBok choyCabbageWatercressBeet greensLettuceLeafy greens also have a long list of other health benefits, including:Stronger, healthier hairKeeping your skin youthfulKeeping your brain sharpA nutritional solution for acneTo maintain good eye healthAnd much more2. SalmonSalmon 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 levelsImproving the flow of blood in your bodyMaintaining a healthy blood pressureMaintaining a steady heart rhythmPreventing blood clotsThere 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\u2019t naturally produce Omega 3 fatty acids, so it\u2019s important to integrate sources of this key nutrient into your diet.3. OatsYou 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\u2019re buying \u2013 some pre-packaged options come loaded with refined sugars.4. AvocadosAvocados 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. BerriesBerries 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\u2019re also a delicious addition to oatmeal, smoothies, and salads.Contact Edison Institute of Nutrition TodayHave you seen the data about heart disease and are determined not to become another statistic?Do you have a passion for 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\u2019ll 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 TestingLive and Dry Blood Cell Microscopy trainingCertified Holistic Cancer Practitioner certificationAnd much moreContact Edison Institute of Nutrition today to find out how you can get started with a new career as a holistic nutritionist."},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Using Holistic Nutrition To Manage Heart Disease, Part 2","item":"https:\/\/edisoninst.com\/using-holistic-nutrition-to-manage-heart-disease-part-2\/#breadcrumbitem"}]}]