Truth and Consequences

Let’s have a heart to heart talk about the risk for heart disease.

We may know about some of the risk factors for heart disease

like eating too many saturated fats, red meat and processed

foods but most of us don’t want to do the hard work to make

the necessary changes that will in some cases save our lives.

Let’s be real. The risk factors for heart disease can cause

disability and kill us. Diabetes is one risk factor for coronary

artery disease. Coronary artery disease or coronary heart

disease occurs due to blockage of arteries to the heart. Did you

know diabetes can not only cause a heart attack but can also

cause a blockage of the blood vessels in your legs resulting in

loss of a limb.

Here are some Do’s and Don’ts to reduce your risk.

Do eat a diet rich in plant-based foods such as whole grains,

fruits and vegetables. Not eating your fruits and vegetables can

deplete your body of essential vitamins and minerals and can

lead to an increase in inflammation. Eating a plant-based diet

reduces inflammation, which may lessen damage to the blood

vessels supplying the heart and other areas of the body.

Don’t eat foods containing trans fats. Animal products

especially red meat contain saturated fats. These types of fats

clog our arteries, form plaque build up along the blood vessels

and cause damage. This is bad news.

Do eat foods with unsaturated fats such soy or olive oil. You

could also try cooking food without oil altogether. We can

discuss this later.

Don’t eat highly processed foods. We know these foods are low

in healthy nutrients and may contain harmful chemicals.

Do exercise 150 minutes per week.

Don’t smoke!

If you’d like to learn more about the Do’s and Don’ts to achieve

better health visit my website at Optimal Wellness and

Nutrition Services.