Five Steps to a Healthier Heart

Step 1: Eat five to ten servings per day of fresh fruits and vegetables.

Studies have shown that populations that eat large amounts of fruits and vegetables have half the cardiovascular disease rate of those that don't. So the more fruits and vegetables that you can include in your diet the better. Scientists are discovering new aspects and benefits of foods all the time so although taking supplements like beta-carotene and fiber may be beneficial, they can not give you all the advantages found in a variety of foods.

Step 2: Eat foods high in antioxidants. Supplement your diet with vitamins E and C.

Fruits and vegetables supply many antioxidants but they can also be found in many other foods such as nuts, wheat germ and garlic, and beverages, such as green tea.

Antioxidants protect arteries as well as the heart itself in several ways. They also help prevent the degradation of cholesterol - this is much more harmful than the mere presence of cholesterol in the arteries.

The most important antioxidant is Vitamin E. It is difficult to obtain sufficient amounts of this vitamin to protect against cardiovascular disease from diet alone. So taking a supplement is a good idea. Most experts suggest 400 IU. There is some evidence that natural Vitamin E is preferable to synthetic.

Most nutritionists also suggest supplementing with vitamin C at a dosage of 500mg to 2,000 mg each day, depending on how much you obtained from your diet. As your body cannot store Vitamin C it is best to divide the dose into 2 or 3 equal amounts taken throughout the day.

Step 3: Eat less iron by eating less meat and iron-fortified foods.

Studies have shown that high levels of iron can be harmful to the heart and arteries. Men, over age 20, who have higher levels of stored iron had higher levels of cardiovascular disease. In women increased cardiovascular disease related to stored iron does not become a factor until after age 50, when menopause begins and iron levels rise.

Step 4: Eat plenty of therapeutic nutrients.

Scientists have shown there are many nutrients that can protect arteries and improve cardiovascular health.

Step 5: Keep physically active. Exercising will improve your cardiovascular system. It also uses energy and allows us to eat more of the foods that contain high amounts of therapeutic nutrients.

Disclaimer: The information presented is for information purposes only. It is based on scientific studies or traditional usage. Consult a health care professional before using supplements or making any changes in prescribed medications. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

http://www.AffordableHomeGym.com

In The News:

An eagle-eyed archaeologist has used a freely available online map to locate 27 Maya ceremonial sites in Mexico.

Researchers have discovered the wreck of the Japanese aircraft carrier Kaga 77 years after it was sunk by U.S. forces during World War II's Battle of Midway.

President Donald Trump called NASA astronauts Christina Koch and Jessica Meir during their historic first all-female spacewalk Friday.

Archaeologists have discovered the lost city of Mahendraparvata deep in the Cambodian jungle.

MIDWAY ATOLL, Northwestern Hawaiian Islands (AP) — Deep-sea explorers scouring the world's oceans for sunken World War II ships are focusing on debris fields deep in the Pacific, in an area where one of the most decisive battles of the time took place.

A baby aye-aye, also known as a long-fingered lemur, has been born at the Duke Lemur Centre (DLC) in North Carolina, SWNS reports.

NASA astronauts Christina Koch and Jessica Meir have made history with the first all-female spacewalk.

What shocked onlookers is that the massive mammal landed on top of the crocodile, flattening the reptile in the process.

A newly published study notes that the Milky Way stole several dwarf galaxies from the neighboring galaxy, Large Magellanic Cloud (LMC), including the Carina and Fornax, because of an ongoing merger between the two.

Somewhere in the galaxy, a white dwarf star suddenly started shining brightly. And now we understand the violent cataclysm that caused it: the star's gravitational field tore the asteroid to bits, scattering its metallic bits in a shiny halo around the star.

Five Steps to a Healthier Heart

Nutrition Nutrition