Amazing Wellness January/February 2019

shaved Brussels sprouts, carrots,
broccoli, beets, cabbage, and
cooked sweet potato cubes.
Add chickpeas, avocado, cooked
quinoa, and nuts, and toss it
with extra-virgin olive oil. In
one study, olive oil reduced
the risk of death from all
causes by 26 percent.
6. UPGRADE
YOUR PASTA
Start with whole-wheat
noodles—they’ve been shown
to protect the heart—or use
spiralized sweet potatoes or
rutabagas instead of spaghetti,
for a high-fiber, antioxidantrich
base. Make your own
sauce with low-sodium canned
tomatoes, because they’re an
excellent source of lycopene and
other compounds that lower
cholesterol and triglycerides,
reduce inflammation, and
protect the arteries. Lace it
with olive oil, and go heavy
on the garlic and onions. Studies
show that both can lower blood
pressure, prevent inflammation,
reduce cholesterol, and slow
the buildup of plaque in
your arteries.
7. SAY GOODBYE
TO SUGAR
Research confirms that eating
sugar adversely affects cholesterol
and triglycerides, and increases
heart disease risk. In one
study, a sugary diet led to a 38
percent higher risk of dying
from cardiovascular disease,
and the risk more than doubled
for people who got 21 percent
or more of their calories from
sugar. Purge your pantry of
sugary snacks, and stock up on
high-fiber, antioxidant-rich
fruit, especially berries, which
are high in antioxidants that
keep blood vessels healthy,
decrease inflammation, lower
blood pressure, and balance
cholesterol. Or go for extra-dark
chocolate; it’s low in sugar
and rich in magnesium, which
lowers blood pressure, reduces
inflammation, and protects
against blood clots.
8. GET CULTURED
Beneficial bacteria in the gut
are key to heart health, and
studies show an imbalance
is linked with cardiovascular
disease and other risk factors
like obesity and diabetes.
Probiotics can lower cholesterol,
reduce blood pressure,
prevent inflammation and
protect against arterial
disease. Best sources include
low-fat yogurt, kimchi,
sauerkraut, tempeh, and
miso. Try stirring miso
into cooked soups, making
kefir and berry smoothies
for breakfast, or adding a
few tablespoons of kimchi
to cooked whole grains.
9. RETHINK YOUR DRINK
Skip sugary beverages and
focus on heart-healthy drinks.
Red wine is loaded with
resveratrol, a powerful
antioxidant that protects the
heart; if you don’t drink, red
grape juice has the same effect.
Both green and black tea lower
blood pressure, improve cholesterol,
protect blood vessels,
and lower inflammation. Other
teas, such as chamomile, rooibos,
and hibiscus, appear to have
similar effects. Or lace sparkling
water with grapefruit juice or
unsweetened cranberry juice
to improve blood flow, protect
arteries, improve cholesterol,
and lower inflammation.
Five Supplements
for Heart Health
MAGNESIUM helps dilate arteries,
lowering blood pressure and improving
blood flow. Studies show that it’s linked
with a lower risk of hypertension, stroke,
and cardiovascular disease.
COENZYME Q10 helps cells produce energy—important
for proper functioning of
the heart. Studies show CoQ10 reduces
oxidative stress, protects the arteries, and
reduces heart disease risk. Because statins
deplete CoQ10, it’s especially important if
you’re taking cholesterol-lowering drugs.
CURCUMIN, a compound found in turmeric,
is a powerful anti-inflammatory that
improves the lining of blood vessels,
regulating blood pressure and protecting
against blood clots. Studies show it
can reduce the risk of heart attack
by as much as 65 percent. Look for
supplements formulated with piperine, a
compound in black pepper that dramatically
increases absorption.
L-CARNITINE, an amino acid naturally
found in foods, helps lower blood
pressure and protect against
inflammation. Studies show that it can
improve coronary heart disease and
lower the rate of heart failure and death.
BERGAMOT, a fragrant citrus fruit, is rich
in polyphenol antioxidants and can
protect against metabolic syndrome,
a collection of symptoms that increases
the risk of cardiovascular disease.
Studies show that it improves cholesterol
and triglyceride levels, lowers blood
sugar, and protects the heart.
10. GET HOOKED
ON FISH
It’s a good catch: fish is high in
lean protein, vitamin D, and
other heart-healthy nutrients.
Salmon, sardines, tuna, herring,
and mackerel are best for heart
health because they’re rich in
omega-3 fats, which lower blood
pressure, reduce inflammation,
Solgar
Magnesium
Citrate
Life
Extension
Super
Ubiquinol
CoQ10
100 mg
Doctor’s
Best High
Absorption
Curcumin
from Turmeric
Root
Natrol
L-Carnitine
500 mg
Reserveage
Nutrition
Bergamot
Cholesterol
Support
with Resveratrol
protect against blood clots,
balance cholesterol, and reduce
mortality from all causes by as
much as 12 percent. Easy ways
to eat more: crumble cooked
salmon over salads, make burgers
from cod, or broil sardines with
garlic, lemon juice, and rosemary,
and toss with whole-grain pasta
and olives.
Lisa Turner is a certified food psychology coach, nutritional healer, intuitive eating consultant, author, and creator of the Inspired Easts iPhone app. Visit her at inspiredeating.com
AMAZING WELLNESS | WINTER 2019 27