Looking for a magic potion to live longer? Wanting an elixir for good health? Drink a heart healthy smoothie, no wizard required.
Heart Disease has become Public Enemy #1. This number one killer in America today accounts for one out of two deaths. 70% of Americans are overweight, and over 50% of senior citizens are on multiple heart medications. It is expensive, costing approximately three hundred and fifty billion dollars (that’s billion with a B) each year in the United States alone. It’s heart-breaking (literally and figuratively) to both the individual and their families. What’s even more tragic is that it’s largely avoidable, and it’s much cheaper to prevent than to treat.
But there’s good news! Up to a certain point, the effects of heart disease can be stopped, improved, and in many cases even reversed. There’s no magic pill, but what if I were to tell you that there is a magic potion that imparts healing properties so that you could just drink your vitamins, minerals, and enzymes? Well, it’s true, and you can. With a heart healthy smoothie of blended fruits and vegetables, you assimilate up to three times more nutrients than if you were chewing those fruits and vegetables as solid foods. And a smoothie makes it easier to control portion size.
For a heart-healthy diet, first you have to jettison the things that do violence to the heart, like soda, bagels, processed, fattening foods, and animal-based products. Replace them with heart-friendly foods that can clean-up, lubricate, and strengthen the most intricate and important pump in the world.
I want you to know that nutrition is not an exact science, it’s more a matter of categories and wisdom. Check out the categories you should be aware of and that you can include in your smoothies.
Nutrient Dense
You want fruits and vegetables packed with vitamins, minerals, and enzymes. And you want to get the recommended daily allowance of 8 servings per day, the more colorful the fruit or vegetable is, the more potent it will be. Think kiwi, spinach, or pineapple.
Antioxidants
Antioxidants are anti-inflammatory and fight free radicals that damage the cells and heart. Antioxidants are found in all kinds of berries and in avocado.
Fiber
Foods high in fiber are also filling so they sate the appetite and help with weight management. There is soluble and insoluble fiber. People who take in adequate fiber (25–38 grams per day) experience 40% fewer heart attacks and strokes. Apples, oranges, and bananas are high in fiber.
Omega 3
Omega 3s are the good fats and oils that help decrease blood pressure, heart rate, inflammation, inappropriate clotting, and they are what relax blood vessel walls. Of course certain kinds of fish are rich in Omega 3, but cleaner sources can be found in plants: dark green leafy vegetables like spinach and kale, seeds (flax and chia ) and nuts (walnuts, almonds, and pecans) You want at least 1 serving per day. I just read that 5 oz. of walnuts per week decreases heart attack and stroke by 50%.
Protein
Protein provides the amino acids essential in maintaining muscle (including cardiac muscle) strength. Animal sources can cause greater heart problems. But you can get your protein from plant-based sources. Sunwarrior plant-based proteins can help you here, and they taste great!
Vitamins and Minerals
Fortify and supercharge your smoothie with a squirt of Vitamin Mineral Rush
Hydration
A good smoothie has a good liquid base. Make up your liquid base with 100% fruit or vegetable juice, almond, coconut, rice milk, yogurt, or kefir.
Hippocrates (The father of modern medicine) stated, “Your food shall be your medicine, and your medicine shall be your food.” I think that if he lived today, he would say, “Your smoothie shall be your medicine, and your medicine shall be your food.” Go according to taste, preference, variety, and what’s in season, and it’s all good. Every smoothie can be a little different adventure.
A great way to get you going on resolutions is joining our fitness challenge!
