What to Eat for a Healthy Heart

heart healthy- healthy heart - anti inflammatory
As a family practice physician, I spend a lot of time counseling patients about diet and nutrition. Nutritional strategies will prevent your circulatory system from aging if you follow an anti-inflammatory diet. Yes, there are foods that will help put out the fires of inflammation that might be raging in your body and slow down the aging process. Isn’t it astounding that just putting the right foods in your mouth could actually save your life? I know it seems basic, but so many people miss this. If you are hoping to make it to the century mark like I am, I suggest you eat more of the following anti-inflammatory foods: Salmon. It’s high in omega-3 fatty acids, which reduce inflammation. The best choice is wild-caught salmon. Herring, mackerel, and sardines are also loaded with omega-3s. Walnuts. These nuts are another plentiful source of omega-3s another healthful compounds, including vitamin E, which is a powerful immune booster. Onions. Onions are rich in quercetin, a type of antioxidant that prevents harmful enzymes from triggering inflammation. Onions also contain sulfur compounds that bolster the immune system. Other good sources of quercetin include apples, broccoli, red wine, red grapes, grape juice, and tea. Blueberries. I can’t say enough great things about blueberries. Blueberries are packaged with anthocyanins, a type of antioxidant that boosts immunity and protects the body from free radical damage (an inflammation trigger). Other good sources of anthocyanins include blackberries, strawberries, raspberries, and cranberries. Sweet potatoes. Sweet potatoes are rich in carotenoids, a type of antioxidant known for boosting immunity and preventing inflammation. Not a sweet-potato kind of guy or gal? Try chomping down on other orange, red, yellow, or green fruits and veggies like carrots, yellow squash, peppers, and mangoes. Spinach. Spinach also has carotenoids, not to mention immune-boosting vitamin E. any green leafy vegetable is powerful for immune support. Garlic. Like onions, garlic is rich in sulfur compounds that boost the activity of immune cells. Garlic is also a powerful anti-inflammatory agent. Pineapple. Bromelain, found in pineapple, is an enzyme that decreases inflammation and confers some immune-enhancing effects. Pineapple is also an excellent source of the antioxidant vitamin C. The Heart of the Matter In my day-to-day work life, I advise patients to watch what they eat as a way to lower inflammation and LDL cholesterol in their bodies. This can be tricky, because not all bodies respond the same way: While some patients make these dietary adjustments and enjoy the benefits of lowered inflammation and cholesterol, others make a valiant effort to change their junk-food ways but still see no major improvements. Fortunately, there are other strategies, in addition to diet, that you can follow on your journey. You can find more strategies in my newest book, The 17 Day Plan to Stop Aging. My book explains that it is totally within your power to prevent and even reverse these symptoms of aging and proposes a 4-cycle plan that uses nutrition, physical fitness, and mental exercise to get you ready for longevity. Please visit this page to learn more about the 17 Day Plan to Stop Aging: CLICK HERE!

3 thoughts on “What to Eat for a Healthy Heart

  1. Hi Dr. Mike,
    I bought your book a few years ago. I kept my weight off for 2 yrs. I also used to get ill with bronchitis or pnemonia every year. Since starting this diet I have not been sick at all. This year I didn’t need the flu shot and have not had so much as a sore throat!!!
    My problem is, I was rearended in an auto accident while stopped. I broke my neck, blew out 2 upper discs and ended up with a 5 disc cervical fusion. My lower back was injured as well, and my jaw it totally out of whack, breaking 6 teeth so far. through all this I have gained 10 lbs.
    I can eat fish, but I don’t eat meat. Since the accident I found that for some reason I can not stomach any veggies, I try but I have to gag them down and it truly is no fun.
    Although I can eat carrots, I can’t live on carrots for 17 days. I love sweet potatoes, squash. peas and some times I can get the asparagus down.
    I really want to loose the 10 lbs (and creeping higher) but I am having a difficult time with the vegies. and protien.
    Please, can you help me????
    Thank you, Patty

  2. DR.M-HAVE YOUR BOOK AND AM JUST ENTERING THE 3RD. CYCLE. I AM DOING WELL AND AM VERY HAPPY WITH THE RESULTS. I WOULD LIKE TO KNOW IF WE ARE ALLOWED LOBSTER? I FIND NO REFERENCE TO IT ANYWHERE AND IT IS MY FAVORITE. WHY IS IT NOT MENTIONED NOT EVEN AFTER THE 3RD CYCLE. IS THERE A REASON FOR THIS?

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