Food for a healthy heart <Cheryl and Chris Carey >

[Guest guest]

Food for a healthy heart

Dear Reader,

We all know there's no more important muscle in the body than your heart.

It's your hardest-working muscle and requires the best of care.

Natural ways to maintain a healthy heart are relatively inexpensive and risk free.

Here are some exercise tips and foods I recommend for a healthy heart.

Give that Muscle a Workout

For real cardiovascular benefits, you need to do something that makes your heart beat faster.

You must increase your pulse rate from its normal working rate and keep it up long enough for the blood vessels to dilate and expand so they'll retain their elasticity.

Concentrate on activities that are simple and inexpensive-walking, swimming, riding a bike, jogging in place.

Even taking a vigorous walk can be a good form of cardiovascular exercise.

The time doesn't have to be long or intense, but it should be on a regular basis-at least 30 minutes, three times a week.

Foods for Your Heart

There are so many delicious foods that actually promote heart health that it's hard to imagine why anyone ever created the fake and processed foods that line grocery aisles today.

Here are a few of my favorite heart-healthy foods:

Eggs: We've been told for years to avoid eggs-especially the yolk. However, egg yolks are one of the richest sources of choline, which keeps the cholesterol in the egg moving through the bloodstream so it can't build up in arterial walls. Eggs also contain minerals, vitamins, and essential amino acids.

Onions: People seem to either love onions or hate them. Personally, I love them-which is fortunate for me because a love affair with onions can have a profound positive effect on your heart. If you want to help keep your blood pressure and cholesterol levels at normal levels, you should eat a serving of onions with your meals.

Soybeans: Including soybean products in your diet can help promote normal cholesterol levels and support a healthy heart. Several choices for soybean sources are available: tofu (soybean curd), tempeh (a fermented culture prepared from the whole bean), miso (soybean-paste soup), soymilk, soy grits, roasted soy nuts, soybean sprouts, soy flour, and the soy flakes that are often used as meat extenders. A walk through your local health food store and a few good health cookbooks should give you plenty of ideas on how to include soybeans in your diet. Aim for about 60 grams (or 2.1 ounces) a day.

Nuts: Despite the weather, I always enjoy the coming of winter, because grocery stores put out large displays of various types of nuts. I stock up on bags of walnuts, pecans, almonds, hazelnuts, and Brazil nuts. Most people incorrectly think that since nuts are high in fat they must be unhealthy. However, the fat in nuts includes essential fatty acids like omega-6s and omega-9s. You should eat about three ounces of nuts a day to get the full advantage of these EFAs. Remember, in your overall diet, you need a 4:1 ratio of omega-6s to omega-3s-so be sure to get adequate amounts of omega-3s at levels that are one-fourth the level of the omega-6s you get from nuts and other sources.

Speaking of omega-3s, you may have heard the recent news that the FDA is starting to catch up by endorsing information that longtime Alternatives subscribers know I've been touting for years-namely, the heart benefits of omega-3 fatty acids. The FDA is finally allowing companies to make the following qualified claim about the heart-healthy benefits of these essential fatty acids: • "Supportive but not conclusive research shows that consumption of EPA and DHA omega-3 fatty acids may reduce the risk of heart disease." Remember, when you're on the road or in a hurry, a good way to get high amounts of omega-3 fatty acids is EFA Advantage, which is also found in the multi-nutrient Daily Advantage. However, when you're home and have the time to prepare omega-3-rich meals, there are plenty of good natural sources for you to include in your diet.

Two Good Omega-3 Foods

Flax: Thousands of years ago our ancestors revered flax as a powerful food. In this country, flax hasn't enjoyed much of a revival among medical circles. It's too simple, too inexpensive, and it works. I guess that's three strikes against it. Most people can convert the fatty acid LNA found in flax into EPA, one of the beneficial fatty acids. If you're one of those people, then you have the added benefit of knowing that the EPA your body makes from flax is the freshest possible since it's made within your body and is used almost instantly. I recommend grinding fresh Golden Flax as the best way to ensure you're getting the most nutritious, purest form of whole flaxseeds. Grinding your own flax takes less than a minute and the payoffs are more than worth it. But if you'd rather not grind your own, you can probably find fresh flax oil at a local store. Use a tablespoon of cold-pressed flaxseed oil every day. Drizzle it on salads, bread, or vegetables. I have a feeling you'll get hooked on the flavor.

Fish: Fresh broiled or grilled (not fried) salmon and tuna are usually publicized as the best sources of EPA and DHA omega-3 fatty acids. For some reason, sardines have slipped under the radar of many people as a third great heart-healthy fish. When it comes to nucleotide variety, omega-3 fatty acids, and other essential and synergistic components, sardines are hard to beat. I rarely have a chance to get fresh sardines, so my consumption is mainly limited to canned varieties-which happen to have almost one and a half times the nucleotides as the fresh variety anyway. I strongly suggest eating a can of sardines at least twice a week as a readily-available and heart-healthy "meal in a can." They're one of the most delicious and healthiest foods I know of. Depending on where you buy them, you can probably find sardines packed in olive oil, lemon sauce, hot sauce, soybean oil, mustard sauce, and other varieties. I like hot sauce the best, but they're all good, so experiment and find your own favorite. I have devoted more than two decades to researching how to promote a healthy heart. This Dispatch details some of the best foods and exercises that support your heart. I've seen these things work miracles for people, even those who had been labelled a "lost cause" by doctors.

That's the best proof I've seen that it's never too late to start making healthy changes in your life.

Until next time,

Dr. G.

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[Guest guest]

Alice, thank you so much for this, your thoughtfulness and kindness are

very much appreciated. I am going to be busy changing our life style.

We became vegetarian a while back, but now more changes... has to be for

the better though. I haven't had time to read all of this, but I will

cut and paste it into a word doc to read later. had his

cholesterol test and they said it was quite low = level 4, so we were

really pleased about this, however, it is important to keep it at this

level too!!

I just heard they are keeping him in for one more day now, as a

precaution after the doctor came round and saw him. I am actually quite

relieved as I felt it was too soon and I did not get a good nights sleep

last night so need to catch up. I was having terrible anxiety pains in

my chest, but now they are gone, so this is good news for me.

Thank you, and thank everyone from the bottom of my/our hearts.

much love and respect Cheryl x

Life is precious )

>

> Food for a healthy heart

>

> Dear Reader,

>

> We all know there's no more important muscle in the body than your

heart.

>

> It's your hardest-working muscle and requires the best of care.

>

> Natural ways to maintain a healthy heart are relatively inexpensive

and risk free.

>

> Here are some exercise tips and foods I recommend for a healthy heart.

>

> Give that Muscle a Workout

>

> For real cardiovascular benefits, you need to do something that makes

your heart beat faster.

>

> You must increase your pulse rate from its normal working rate and

keep it up long enough for the blood vessels to dilate and expand so

they'll retain their elasticity.

>

> Concentrate on activities that are simple and inexpensive-walking,

swimming, riding a bike, jogging in place.

>

> Even taking a vigorous walk can be a good form of cardiovascular

exercise.

>

> The time doesn't have to be long or intense, but it should be on a

regular basis-at least 30 minutes, three times a week.

>

> Foods for Your Heart

>

> There are so many delicious foods that actually promote heart health

that it's hard to imagine why anyone ever created the fake and processed

foods that line grocery aisles today.

>

> Here are a few of my favorite heart-healthy foods:

>

> Eggs: We've been told for years to avoid eggs-especially the yolk.

However, egg yolks are one of the richest sources of choline, which

keeps the cholesterol in the egg moving through the bloodstream so it

can't build up in arterial walls. Eggs also contain minerals, vitamins,

and essential amino acids.

>

> Onions: People seem to either love onions or hate them. Personally, I

love them-which is fortunate for me because a love affair with onions

can have a profound positive effect on your heart. If you want to help

keep your blood pressure and cholesterol levels at normal levels, you

should eat a serving of onions with your meals.

>

> Soybeans: Including soybean products in your diet can help promote

normal cholesterol levels and support a healthy heart. Several choices

for soybean sources are available: tofu (soybean curd), tempeh (a

fermented culture prepared from the whole bean), miso (soybean-paste

soup), soymilk, soy grits, roasted soy nuts, soybean sprouts, soy flour,

and the soy flakes that are often used as meat extenders. A walk through

your local health food store and a few good health cookbooks should give

you plenty of ideas on how to include soybeans in your diet. Aim for

about 60 grams (or 2.1 ounces) a day.

>

> Nuts: Despite the weather, I always enjoy the coming of winter,

because grocery stores put out large displays of various types of nuts.

I stock up on bags of walnuts, pecans, almonds, hazelnuts, and Brazil

nuts. Most people incorrectly think that since nuts are high in fat they

must be unhealthy. However, the fat in nuts includes essential fatty

acids like omega-6s and omega-9s. You should eat about three ounces of

nuts a day to get the full advantage of these EFAs. Remember, in your

overall diet, you need a 4:1 ratio of omega-6s to omega-3s-so be sure to

get adequate amounts of omega-3s at levels that are one-fourth the level

of the omega-6s you get from nuts and other sources.

>

> Speaking of omega-3s, you may have heard the recent news that the FDA

is starting to catch up by endorsing information that longtime

Alternatives subscribers know I've been touting for years-namely, the

heart benefits of omega-3 fatty acids. The FDA is finally allowing

companies to make the following qualified claim about the heart-healthy

benefits of these essential fatty acids: . " Supportive but not

conclusive research shows that consumption of EPA and DHA omega-3 fatty

acids may reduce the risk of heart disease. " Remember, when you're on

the road or in a hurry, a good way to get high amounts of omega-3 fatty

acids is EFA Advantage, which is also found in the multi-nutrient Daily

Advantage. However, when you're home and have the time to prepare

omega-3-rich meals, there are plenty of good natural sources for you to

include in your diet.

>

> Two Good Omega-3 Foods

>

> Flax: Thousands of years ago our ancestors revered flax as a powerful

food. In this country, flax hasn't enjoyed much of a revival among

medical circles. It's too simple, too inexpensive, and it works. I guess

that's three strikes against it. Most people can convert the fatty acid

LNA found in flax into EPA, one of the beneficial fatty acids. If you're

one of those people, then you have the added benefit of knowing that the

EPA your body makes from flax is the freshest possible since it's made

within your body and is used almost instantly. I recommend grinding

fresh Golden Flax as the best way to ensure you're getting the most

nutritious, purest form of whole flaxseeds. Grinding your own flax takes

less than a minute and the payoffs are more than worth it. But if you'd

rather not grind your own, you can probably find fresh flax oil at a

local store. Use a tablespoon of cold-pressed flaxseed oil every day.

Drizzle it on salads, bread, or vegetables. I have a feeling you'll get

hooked on the flavor.

>

> Fish: Fresh broiled or grilled (not fried) salmon and tuna are usually

publicized as the best sources of EPA and DHA omega-3 fatty acids. For

some reason, sardines have slipped under the radar of many people as a

third great heart-healthy fish. When it comes to nucleotide variety,

omega-3 fatty acids, and other essential and synergistic components,

sardines are hard to beat. I rarely have a chance to get fresh sardines,

so my consumption is mainly limited to canned varieties-which happen to

have almost one and a half times the nucleotides as the fresh variety

anyway. I strongly suggest eating a can of sardines at least twice a

week as a readily-available and heart-healthy " meal in a can. " They're

one of the most delicious and healthiest foods I know of. Depending on

where you buy them, you can probably find sardines packed in olive oil,

lemon sauce, hot sauce, soybean oil, mustard sauce, and other varieties.

I like hot sauce the best, but they're all good, so experiment and find

your own favorite. I have devoted more than two decades to researching

how to promote a healthy heart. This Dispatch details some of the best

foods and exercises that support your heart. I've seen these things work

miracles for people, even those who had been labelled a " lost cause " by

doctors.

>

> That's the best proof I've seen that it's never too late to start

making healthy changes in your life.

>

> Until next time,

>

> Dr. G.

>

>

>

> This email was cleaned by Gaia Tidy Mail, available for free from

http://www.printcharger.com

>