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Heart of the Matter, Issue #005 -- Inflammation and Heart Disease
August 01, 2016
Inflammation and Heart Disease
Inflammation is essential for the body to heal and repair, but also to fight infection. Inflammation is the first step in these processes marked by redness swelling and itchiness. Inflammation can be local (in the immediate area affected) or systemic (the whole body). The cells in the immediate area signal the need for increased blood flow by releasing chemicals in the bloodstream. The increased blood flow causes the swelling commonly associated with inflammation. The more blood to the area brings with it an army to fight infection or allergic reaction or some irritant to get rid of the problem quickly. The problem arises with the affected area and the swelling gets out of control and doesn't stop and depending on the area affected can be life threatening, for example, swelling in the hand is not so bad and irritating, but not life threatening, whereas, swelling in the throat can cut off the airway compromising the breathing and thereby making it life threatening.
Foods that reduce inflammation:Vitamin C Omega 3 fatty acids Flavonoids Asparagus Avocados Basmati Rice or Wild Rice (Use rice with caution because of starch content) Beets Black Olives and Olives Broccoli Cabbage Carrots Cauliflower Celery Cilantro Collard Greens Cucumbers Garlic Green Beans Hot Peppers ( peppers, such as cayenne and chili peppers - but go easy at first - Hot!- ) Horseradish Kale Lettuce (most varieties are good, but try and choose something other than, iceburg ) Onion Parsley Red-Skinned Potatoes Sea Vegetables Squash - Yellow, Zucchini,etc. Sweet Potatoes Swiss Chard Turnips and Turnip Greens Yams
Fruits:Apricots Bananas Blueberries Blackberries Cantaloupe/Melons Coconut ( fresh ) Cherries Cranberries Figs Graviola Fruit Grapes Kiwis Mangoes Nectarines Papayas Pears Plums Raspberries Watermelon Dried Fruits
Meat:All Fish - all Seafood Beef Chicken Cornish Hen Goat Meat Lamb Turkey Venison Wild Game
Dairy:All Goat Milk Products Goat Cheese Goat Butter Goat Yogurt, etc. Coconut Milk - good replacement to use if you are sensitive to all dairy products - Organic - no soy - no preservatives - no artifical colors (read your labels)
OIls and Fats:Avocado Oil ( Good - but expensive ) Goat Butter Olive Oil ( Extra Virgin) Palm Oil (Yes ! Palm Oil ) Coconut Oil Extra Virgin Flaxseed Oil (Good in Salad Dressing) Sesame Oil
Grains and Nuts:Grains:
Amaranth Almond Meal/Flour Millet - ( great substitute for corn meal ) Quinoa
Almonds Hazelnuts Peanuts Pecans Pine Nuts Pistachios Walnuts Pumpkin seeds Sesame seeds Sunflower seeds Flaxseeds
Sweeteners and Misc.Sweeteners: Stevia Zylitol (made from Birch Bark NOT corn) All Natural Organic Grade B Maple Syrup (for sweetening purpose only)
Arrowroot (better than Cornstarch)
Organic Raw Almond Butter Peanut Butter Organic Raw Tahini Organic Raw Pumpkin Seed Nut Butter Raw Unpasteurized Honey Raw Unpasteurized Vinegar Spectrum - Organic Shortening Sauerkraut Juice Beet Juice Green Tea - ( naturally decaf ) Black Pepper Cayenne Pepper be careful - hot - Cilantro Cinnamon Curcumin (Turmeric) Garlic Ginger Holy Basil Nutmeg Oregano Paprika (this is indeed a member of the nightshade family, but it is a close relative of Cayenne and has some of the same good properties - keep track - use with caution) Sage Thyme
What other foods are anti-inflammatory?Almonds, cashews, peanuts, blueberries, Brazil nuts, strawberries, cherries, red grapes, oranges x 2, broccoli, red onion, yellow onion, green tea and firm tofu.
You'll also want to add nuts to your diet. The anti-inflammatory properties of nuts are attributed to their polyunsaturated fat, magnesium and antioxidant content. Include one ounce of nuts in your daily diet. Substitute nuts for less healthy snacks like cookies, candy, soft drinks, and refined starchy foods. One ounce of nuts isn't that large -- you'll need to count out 8 Brazil nuts, 18 cashews, 14 walnut halves, 24 almonds or 28 peanuts.
Flavonoid-rich foods also are anti-inflammatory. Flavonoids are natural compounds found in fruit and vegetables. The best sources are berries, cherries, red grapes, apples, citrus fruit, broccoli, kale and onions. Other good sources include green and black tea, dark chocolate, soybeans, edamame and tofu.
Do any supplements help?Vitamin D supplement, 1000 IU.
Besides a fish oil supplement, vitamin D is a good choice. Among its many roles, vitamin D has anti-inflammatory effects in the body. In fact, research has shown that vitamin D deficiency is associated with higher levels of inflammation in adults.
Current vitamin D recommendations range from 600 to 2000 IU per day. In the fall and winter, when the sun isn't strong enough to produce vitamin D in the skin, Canadians are advised to supplement with 1000 to 2000 IU vitamin D per day. The safe upper daily limit is 4000 IU per day.
Recipes that prevent heart disease
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