The 10 Top Tips for a Healthy Heart and Cardiovascular System



1. Focus on eating good fats and oils

  • Make sure you are getting quality fats in your diet - refer to list.

  • Cut out and reduce all or as many refined/poor fats - refer to list.

  • Eat small, non predatory fresh fish weekley to get a good dose of pure Omega 3

  • Avoid fried foods as much as possible when out and only fry in healthy fats at home.

2. Regulate blood sugars and improve insulin sensitivity by eating good carbohydrates

  • Avoid all processed cane sugars as much as possible

  • Avoid anything with fructose in it - fructose from fresh fruit is ok, 2 pisces daily

  • Avoid refined grains (flour based products) biscuits, cakes, bread etc.

  • Go for stone ground flours and sourdough based products if eating them where possible.

3. Always have some raw food with each meal - this provides antioxidant and higher nutrients. However, if you've been told you are spleen deficient by a TCM practitioner you need to lower raw food.

4. Exercise regularly approximately 1 hour 3 x per week - not too hard or not and too much.

  • This depends on the exercise you are doing and your fitness so you many need to take it quietly if you have adrenal fatigue or do ½ an hour 3 x per week if doing high intensity.

  • 1 hour of exercise daily is shown to reduce insulin resistance

5. Avoid smoking and drinking excessive amounts of alcohol

  • 1-2 glasses of wine per night can be ok for some people - listen to your body.

  • Drink good clean wine: organic, preservative free - don’t drink cheap wine or any other alcohol for that matter. Quality is very important here.

6. Sort out your emotional stressors

  • Counselling/emotional healing/spiritual healing

  • Self help books/seminars

  • Yoga/meditation

7. Reduce exposure to free radicals and reduce oxidative stress

  • Go natural with everything: household cleaning, personal, food, gardening, at work...

  • Do a detox with the support of a trained professional

  • Drink 2 cups of green tea daily for antioxidants. Macha is the best!

8. Optimise your diet - fresh is best

  • Whole foods as found in nature

  • Cut out packaged processed foods

  • Cook at home as much as you can

  • Eat grass fed meat, poultry pork and dairy products

9. Eat good quality salt - no table salt

  • PRL pink Salt from BioTrace

  • Celtic salt from flannery's

  • Unbleached sea salts

10. Eat foods high in antioxidants - antioxidants prevent damage caused by free radicals

  • Macha - green tea

  • Organic, preservative free red wine - 1 glass daily - high in resveratrol

  • Blueberries, turmeric + other superfoods

#healthydiet #hearthealth #goodfats #cardiovascularhealth

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