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Eating For A Healthy Heart

April 15, 2010 Healthy Diet No comments

Restore Your Healthy Heart

Bad cholesterol or a bad diet are things we all experience at some point in time. It’s impossible to eat healthy our whole lives, no matter how hard we try. Heart disease is the number one cause of death in America. Eating healthy for your heart will improve the quality and longevity of their lives.

Your Heart and Food

A diet high in saturated fats will help raise your cholesterol, which is a major risk factor for heart disease. People that are obese are more prone to heart disease. A diet high in sodium may elevate your blood pressure, leading to heart inflammation and even heart disease.

To help prevent heart disease and improve your overall health, put these healthy eating tips to good use.

Eliminate Sodium: Because most of the foods we eat have sodium in them we really have no need to add salt to our foods. We are addicted to salt and sugar. As a nation we eat too much processed food and salt is the number one preservative. That is a main reason why we eat it in excess. Eat less processed and canned foods and you will reduce your salt intake and improve your heart.

Eat Less Meat and More Fish: Meat is not good for your digestive system and often is a contributing factor to obesity. Meat should not be more that 10% of all calories you eat. Fish full of Omega 3 essential fatty acids are good for reducing our cholesterol. Herring, sardines, and salmon are all excellent sources of Omega 3 essential fatty acids. Other fish are great to.

Choosing Healthy Fats and Oils: Saturated fat will increase the risk of heart disease. It’s found in meat, butter, and even coconut oil. You should avoid them. Even those that love red meat can enjoy seafood, nuts and beans as their main sources of protein. God created the world and said we are to eat what comes from the ground as our meat (Genesis 1:27). Monounsaturated fats such as olive oils will help you to protect your heart. Olive oil in its varying grades is ideal for cooking, dressing, or even as a dipping sauce.

Eat Plenty of Fiber: Fiber can help you control your cholesterol. A high fiber low fat diet is essential for a healthy lifestyle. You can find fiber in fruit, vegetables, whole grains, nuts and beans. Fiber help control sugar absorption, improves digestion, and keeps your body regular. These all help you remain disease free (improved immune system) with more energy, improved mental focus and an increased metabolism to keep weight off.

Choosing Carbohydrates Wisely: Eating for your heart involves staying away from sugary foods such as candy, cookies, cakes, and pastries. Eating a lot of sugar isn’t good for your heart at all. Processed sugar and flour increase your risk of heart disease. Healthy carbohydrates involve whole grain breads, whole grain pasta, brown rice, and a lot of vegetables. You should make fruits and vegetables the main aspect of your diet, at least 60% of the calories you eat.

Healthy Cooking Methods: Stir frying and sauteing with olive oil or canola oil are both great methods, as you shouldn’t dip your food in batter and fry it anymore. If you cook chicken, remove the skin and bake or broil it. Crook Pot Cooking and Roasting are also excellent methods choices over frying foods. Instead of frying your fish you should always bake it. Steaming your vegetables or even eating them raw will help maintain the most nutrients. You should not use cream sauces or lots of butter anymore either. When you eat vegetables, try squeezing lemon juice on them or using your favorite seasonings.

As you make the proper changes to your diet, keep in mind that it takes time for them to become habits. Eating healthy is always great for your body and your lifestyle, especially when it comes to your heart and the prevention of heart disease.

Regular Exercise

Though not a tip for eating healthy, regular exercise is very important for heart health. That is why they call aerobic exercise cardio exercise. This builds up your heart muscle and improves your oxygen and blood circulation. Strength training and building muscle are just as important. Daily exercise, fresh air, sunshine, sleep, plenty of water along with eating a healthy diet are essential for heart health and longevity.

Be Blessed.

Be a Blessing.

Coach Louis.

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Vitamin D – The Master Key to Your Optimal Health

January 25, 2010 Coach Louis Jeffries, Chicago, Illinois 1 comment

Vitamin D and God’s Word

We learn so much everyday that points back to what God said in the beginning: “I give you every seed bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food.” (Genesis 1:29) Vitamin D3, cholecalciferol, is converted to Calitrol by our liver and kidneys. It is the only vitamin that the body can manufacture from sunlight. Calitrol controls phosphorus, calcium, bone metabolism and neuromuscular functions. In other words when we are deficient in Vitamin D we have problems with our bones, muscles, and nervous systems among other problems. It has been noted that sufficient dosage of vitamin d is helpful in preventing depression, back pain, brittle bones and even cancer. Most importantly the immune system is enhanced by adequate doses of vitamin d.

Here is more proof that our bodies are tuned to the vitamins, minerals and nutrients found in fruit, vegetables, whole grains, nuts, beans and herbs (plants).

Listen to this conversation between Dr. Mercola and Dr. Heaney about the health benefits of Vitamin D.

So How do We Get Vitamin D

Sunlight is by far greatest source of Vitamin D. In our foods the best vitamin d sources are salmon, sardines, herring, milk, egg yolk, organ meats, sprouted seeds, sunflower seeds. As you note these are the highest sources of omega 3 oils.

Vitamin D – Sources and Functions

Vitamin D is produced from a substance present beneath the skin when sunlight falls upon the surface of the body. This vitamin is not present in any significant degree in foods. Even if we eat a diet based on the best food sources of Calitrol without regular sunshine and fresh air we may still have a deficiency of Vitamin D3.

Vitamin D is the Master Key to our optimal health because on a cellular level it is necessary for our cells to work properly to fight all types of diseases including cancer, heart disease, diabetes and even the cold and flu. The best source of Vitamin D3 (the natural source) is sunlight. Then in foods fish oils from salmon, herring and sardines. No other source compares even though you can get small amounts of Vitamin D from other foods. That is why milk has been fortified with it. But, real key is to get plenty of sunshine and eat fish high in omega 3 oils like salmon.

A daily walk and a table spoon of cod liver oil did it for my father.

Be Blessed. Be a Blessing.

Coach Louis

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