Hypertension, diabetes and high cholesterol are the first causes of coronary artery disease which leads to heart failure. This triad is also known as Syndrome X or metabolic syndrome and can be prevented by nutrition.
Hypertension is diagnosed when your blood pressure is higher than usual for a certain amount of time. This condition can affect your health in many ways and puts you at a higher risk for cardiovascular failure. It is possible to control your blood pressure by increasing your intake of magnesium and potassium which both create a dilatation of the blood vessels and decreases blood pressure by allowing more blood to go through. The fatty acid omega-3’s also helps to decrease the diastolic and systolic pressures which are the 2 numbers that we are reading while measuring blood pressure. The optimal numbers are 120/80.
Foods that contain magnesium:
Oatmeal, tomatoes, potatoes with skin, carrots, beans, peas, squash, spinach, apricot, banana, grape, orange, grapefruit, melons, almonds, peanuts, walnuts, sunflower seeds, soybeans and lentils.
Foods that contain potassium:
Beans, potatoes with skin, fish, squash, spinach, broccoli, melons and bananas. *Don’t take potassium as a supplement
Foods that contain omega-3:
Sardines, mackerel, salmon, tuna, shrimp, crab, lobster and linseed or supplements as fish oil or flax oil.
Diabetes is diagnosed when the level of blood sugar is higher than usual for a certain amount of time. Diabetes is known to contribute to increase the oxidant activity in the body. This accelerates the degeneration of cells and arteries. The antioxidants, usually present in fruits and vegetables may prevent the damaging action of oxidants. Fiber plays an important role in regulating the sugar level in the blood. It also increases your tolerance to glucose (molecular size of sugar) and increases the pancreas secretions which is the main organ that regulates the level of blood sugar. Fiber also diminishes cholesterol and the absorption of toxins. The Vitamin C has many positive effects and one of them is to activate the insulin (the pancreatic hormone that neutralizes diabetes). The Vitamin E improves the transport of glucose and increases the sensitivity to insulin which means that less insulin is needed to lower your blood sugar. Finally, Vitamin D3 decreases your risk of suffering from diabetes type 2.
Foods that contain antioxidants:
Wild blueberries, cranberries, blackberries, raspberries, strawberries, apples, cherries, plums, avocados, pears, artichokes, potatoes, red cabbage, asparagus, onions, sweet potatoes, radishes, spinach, eggplants and broccoli.
Foods that contain fiber:
Bran, fruits in general, jam, apples, strawberries, citrus, rhubarb, berries, pears, oat bran, barley, legumes, artichokes, acorn squash, red kidneys, corn, broccoli, couscous, rice and pasta.
Foods that contain Vitamin C:
Red bell peppers, strawberries, oranges, broccoli, cabbage, grapefruit, cauliflower, tomatoes, asparagus, potatoes and cantaloupe.
Foods that contain Vitamin E:
Wheat germ oil, almonds, sunflower seeds, filbert nuts, pine nuts, brazil nuts, avocado, asparagus and spinach.
Sources of vitamin D3:
The sunlight is the best source of vitamin D3. Take 1000IU per day (400 IU for kids).
Good and bad cholesterols are essential to your life. However, a high level of bad cholesterol (LDL) and a low level of good cholesterol (HDL) may increase your risk of suffering from a cardiovascular disease and also accelerate the aging speed of your body cells. Soluble fibre is known to increase the elimination of bad cholesterol through the intestine. Vegetal sources of proteins decrease the cholesterol by opposition to the animal sources of proteins. Some foods are known to counteract the effects of cholesterol as onions, garlic, alfalfa and ginger.
Sources of soluble fiber:
Oat bran, psyllium husks, pectine and vegetable gums.
Of course, changing your lifestyle and the way you eat plays a huge role in the control of your health. Here are some other examples of what you can do to improve your health. Avoid having more than 2 alcoholic uptakes per day and note that a moderate consumption of alcohol may help to increase your level of good cholesterol. Avoid cooking your food. By priority order it’s better to eat raw, if not it’s better boiled, than roasted, then grilled and then fried. Avoid salt, refined sugar, white flour and processed food. Avoid coffee and try to not drink more than 1 per day. Also avoid red meat and diet soft drinks. Don’t smoke and most of all, try to move and exercise every day, even if it’s for 5 minutes per hour.
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