Let's talk about a real pandemic – the one the media doesn't talk about; cardiovascular disease. Every three minutes, a person in the UK dies from cardiovascular disease, also called heart or circulatory diseases.
According to the most recent report, there are currently 7.6 million people living with these conditions: 4 million men and 3.6 million women. [*]
These numbers are scary, we know, but don't lose heart. There are many ways you can treat, prevent and even reverse heart-related diseases.
The heart of the matter
Let's be honest. Cardiovascular diseases are a symptom of an underlying cause/s. They're a sign that there's a root cause or a number of causes bringing about these symptoms. Conventional medicine (also known as modern medicine) tries to “fix” these symptoms with drugs like aspirin or statin.
Why is this a problem? Let's start with their long list of side effects. To give you an idea, side effects of statin include: [*]
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Liver damage
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Neurological issues (memory loss, confusion)
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Lead to type II diabetes
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Muscle pain and damage
What about aspirin? According to a study published in a journal of the European Society of Cardiology, aspirin use raises the risk of heart failure by 26 percent. [*] So, it's not the safest way to deal with a heart-related disease!
But it's not just the side effects of drugs. It's that these drugs are given to mask the symptoms – not treat the root cause. This is where functional medicine comes in. It's not a one-size-fits all approach to healthcare and it gets to the root of your health problem. So, what are the main causes of heart-related diseases?
Cardiovascular disease causes
The most common causes of cardiovascular disease are obesity, diabetes, high blood pressure, high cholesterol, diet high in sugar, bad fat and sodium, tobacco use, sedentary lifestyle, and overuse of alcohol. [*] Studies have linked cardiovascular disease with high levels of certain inflammation markers. [*]
Inflammatory markers are blood tests that doctors use to detect inflammation in the body – the root cause of all diseases.
Chronic inflammation – the root cause of all diseases
Chances are, you've heard about chronic inflammation and its role in many chronic conditions. Think cancer, asthma, type II diabetes, Alzheimer's disease, etc. [*] These are all inflammation rooted diseases and unless the inflammation is addressed and treated, these diseases won't go away.
Confused about what to eat and what to avoid? Send your question for free and one of our nutritionists will get back to you!
So, what causes chronic inflammation? Great question! Many things can cause chronic inflammation in the body and brain including food, stress, exposure to environmental toxins, gut issues, and excess weight. While it's important to reduce your exposure to these inflammation triggers, the most important factor that promotes chronic inflammation is your diet. Let's take a closer look at the most common foods that trigger inflammation:
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Soft drinks and sugar-sweetened drinks
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Fried foods (French fries, fried chicken, etc.)
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Refined carbohydrates (white bread, white rice, white pasta, white pastries)
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Ready-made meals
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Junk food (think fast food chains!)
- Processed meat (sausages, hot dogs, burgers, steaks, etc.)
- Trans fats (found in baked goods, fried food and others)
Have you noticed a pattern in the list above? Not only do these “foods” are stripped of any nutritional value during the processing, but they're also laced with harmful ingredients. For example, artificial sweeteners, added sugar, additives, high-fructose corn syrup, artificial colourings , and more. At Feel Complete, we're big believers of eating from the farm, not the factory!
Heart healthy foods
If the wrong diet can cause inflammation that leads to chronic conditions like cardiovascular diseases, then you can imagine what the right diet can do. In simple terms, you can prevent or fight inflammation with your knife and fork!
Let's take a look at inflammation-fighting foods that are good for your heart and overall health.
Anti-inflammatory foods
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Seafood: Salmon, sardines, trout, mussels, tuna, etc.
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Seeds and nuts: Walnuts, pistachios, almonds, flaxseeds
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Dark leafy veggies: Spinach, rocket, kale, collard greens, Swiss chard, etc.
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Orange-fleshed fruits and veggies: papaya, persimmons, mangoes, peaches, oranges, guava, sweet potatoes, summer/winter squash, etc.
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Oils: Olive oil, avocado oil, walnut oil
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Olives
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Avocado
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Turmeric
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Garlic
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Ginger
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Cinnamon
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Citrus
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Berries
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Red grapes
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Whole Grains
You may notice in this list of foods that an anti-inflammatory diet is very similar to the Mediterranean diet - the diet of some of the healthiest and longest-living people. Can't go wrong with a diet like that, right?!
Interestingly, the Mediterranean diet has been shown to prevent cardiovascular disease, reduce the risk of Alzheimer's, protect against type II diabetes, and half the risk of Parkinson's disease. [*]
Bottom line
Heart health is something no-one can take for granted. Whether you have existing heart condition or want to prevent cardiovascular disease with your diet and lifestyle, reach out to one our nutritionists.
When you become a member, you will get access to mouth-watering recipes, great health tips, your own personal nutritionist, and more!
