At Medimove, we not only care about your exercise rehabilitation, we are conscious eaters.
Research shows coronary heart disease is the leading cause of death for both men and women in Australia, highlighting the need to lower cholesterol and minimise the risk of plaque build up in the arteries.
At Medimove, we are facilitators to lifestyle change and exercise physiology is the catalyst. However, in order to achieve maximum gains for your $$$, diet in conjunction with exercise physiology is an essential component to optimum health. As I always say, it’s all about balance!
So to give you a brief insight into the best foods to consume to help you achieve optimum heart health;
1. Extra-Virgin Olive Oil
Extra-Virgin Olive Oil is packed with unsaturated fats and is commonly associated with low mortality rates for cardiovascular disease. Extra-virgin olive oil is organic and pure. It is best used on salads, or used in low to medium temperatures. Please do not heat extra-virgin olive oil as it looses all its good properties. If you want to a healthy oil to heat, try coconut oil.
2. Raw Nuts and Seeds
Raw Nuts and Seeds are full of omega-3 fatty acids, which are great for lowering the bad cholesterol (LDL’s) in our blood. Once nuts are toasted or salted they too loose their good properties and become saturated fats, so keep them raw. They are great added to smoothies or for a mid afternoon snack.
The best nuts for heart health are walnuts and almonds. The best seeds for heart health are chia seeds, pumpkin seeds, hemp seeds and linseeds. Try your local bulk foods store for a mixed bag!
Research shows avocados contain the ideal fatty-acid ratio needed to promote healthy blood cholesterol levels and support heart health. Avocados can be consumed on their own, as a base for a dip, in salad dressings, a substitute for butter, or even in smoothies for a creamy texture.
4. Fatty fish
Certain fish have high levels of omega-3 fatty acids, which has been found to reduce your risk of cardiac death. Consume one pound of fish per week or take a high-quality fish oil supplement. Fish with high concentrations of omega-3 fatty acids include;
5. Leafy green vegetables
A diet full of leafy greens helps to reduce high blood pressure and coronary heart disease. Raw or saluted, try a range of veges such as;
6. Dark chocolate
Dark chocolate has been linked to the improvement of coronary vascular function – they are those arteries that feed oxygen to your heart. So go on, allow yourself to indulge in some organic dark chocolate that is more than 80 percent cacao and that has less than 5 grams of sugar per serving to ensure that you are getting the health benefits.
7. Green Tea
Green tea is rich in antioxidants, its helps combat oxidative stress in the immune system and the gut, which also playing a crucial role in cardia and vascular abnormalities. Drink 1-2 cups a day, and get creative by adding ginger, lemon, or honey.
8. Foods rich in Vitamin K
Foods rich in Vitamin K help reduce the risk of cardiovascular disease by maintaining adequate blood density. These foods include:
– Chicken breast
– Grass-fed ground beef
– Fermented soybeans
– Egg yolks