THE heart is one of the most important muscles in the body. It is the most active muscle and requires proper nutrition for consistent optimum performance. Cardiovascular disease, which is one of the leading causes of death worldwide, does not have to be an inevitable result of the ageing process. We can certainly take measures to prevent it by altering our lifestyles.

Following on from part one when we looked at oats, cold pressed extra virgin oil and nuts, we will look at three more foods that can be beneficial to heart health.

PUMPKIN SEEDS

Most people tend to scoop out the seeds from the pumpkin dispose of them without thinking twice. Well, the next time you do – think again.

Hang on to your pumpkin seeds and reap the many nutritional benefits they contain. A unique combination of powerful antioxidants gives these seeds their “superpowers”. While most studies focused on pumpkin seeds’ ability to prevent and treat diabetes, there is some evidence that they might reduce oxidative stress, which plays a major role in the development of heart disease and cancer. These seeds also play a huge part in preventing and treating prostate disorders.

AVOCADOS

I can’t wait for the season to begin! Much research has linked avocado consumption with better cardiovascular health. Its benefits have been attributed to its high amounts of a heart healthy monounsaturated fatty acid, known as oleic acid. This good fat is the type which we must include in a balanced diet. It helps lower LDL or “bad” cholesterol, which can lead to a heart attack or stroke.

CAYENNE PEPPER (CAPSICUM) AKA BIRD PEPPER

Our local variety of cayenne pepper is known as bird pepper. It is an important spice with many medicinal benefits. It is used for conditions of the heart and blood vessels, including poor circulation, excessive blood clotting, high cholesterol, and preventing heart disease. It has even been reported to stop a heart attack within 60 seconds.

WHAT YOU NEED TO KNOW

There are so many other foods that could be included here; however, what’s important to note is to ensure that your diet is rich in fibre by eating plenty of raw foods. Do not consume stimulants or at least reduce your consumption of coffee and black tea. Studies have shown that coffee increases stress hormones in the body; therefore, putting coffee drinkers at greater risk of heart disease.

Those at greater risk (factors include sex, age and family history) should avoid all sources of sodium from their diet. Avoid food products that have “sodium”, “soda” or the symbol “Na” on the label. I am a stickler for reading labels and I encourage everyone to take the extra minute or less to read what is in the foods they are consuming. The following are some foods and food additives that should be avoided, especially if you are on a salt-free diet:

* Canned vegetables

* Monosodium glutamate (MSG)

* Diet soft drinks

* Foods with preservatives

* Saccharin (found in artificial sweeteners)

* Meat tenderisers

And, while it is important to make healthier eating choices and add more of these recommended foods to your diet to prevent disease, there are some other key lifestyle considerations to note:

* Avoid smoking/tobacco use

* Avoid fried, processed and refined foods

* Limit alcohol consumption

* Maintain a healthy weight; obesity is a risk factor for high blood pressure and heart attacks

* Exercise regularly

* Avoid negative stress

* Get good sleep

Bena Nakawuki is an internationally trained and certified raw food teacher, wellness coach and editor. She is currently the only certified member of the International Association of Raw Food Coaches and Teachers in Jamaica and an ambassador for the Branson Centre of Entrepreneurship Caribbean. Bena is the owner of The Lotus Line and may be contacted at TheLotusLine@gmail.com, www.facebook.com — The Lotus Line of Natural Health Products and Services, and twitter.com/TheLotusLine.