Leafy Green Vegetables

Whole Grains

Berries

Fatty Fish and Fish Oil

What other Heart-Boosting Raw Foods Could I Add to my Diet?

• Avocados. This raw food source is rich in heart-healthy monounsaturated fats, which have been linked to reducing cholesterol levels and lowering the risk of heart disease.⁽⁷⁾
• Walnuts are a fantastic source of fiber and micronutrients like magnesium, copper, and manganese. Researchers from Loma Linda University School of Public health and the Lipid Clinic at the University of Barcelona in Spain released a finding in a journal article in November 2020, showing that walnut consumption in older adults reduced 6 out of 10 inflammatory blood markers, up to 11.5%⁽⁸⁾. Eating a serving of walnuts could be beneficial for both disease management and disease prevention.
• Beans. In a review published in Advances in Nutrition, consuming beans, lentils, and other legumes can reduce the risk for cardiovascular disease. The study found that those who consumed the most legumes reduced their incidence rates for cardiovascular disease, coronary heart disease, and hypertension by as much as 10% compared to those with the lowest intake.⁽⁹⁾

Sources:

1. https://pubmed.ncbi.nlm.nih.gov/33501848/
2. https://www.cambridge.org/core/journals/nutrition-research-reviews/article/abs/role-of-dietary-nitrate-and-the-oral-microbiome-on-blood-pressure-and-vascular-tone/0052488F04342F8894B9E509029B22A7#
3. https://www.sciencedaily.com/releases/2021/05/210504112604.htm
4. https://academic.oup.com/jn/advance-article/doi/10.1093/jn/nxab177/6311830
5. https://www.ahajournals.org/doi/10.1161/HYPERTENSIONAHA.121.17441
6. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
7. https://www.ahajournals.org/doi/10.1161/JAHA.114.001355
8. https://www.jacc.org/doi/10.1016/j.jacc.2020.07.071#:~:text=In%2Dtrial%20changes%20in%20main,concentrations%20of%20several%20inflammatory%20biomarkers.
9. https://pubmed.ncbi.nlm.nih.gov/31728500/

According to the Centers for Disease Control and Prevention, heart disease is the leading cause of death in the U.S., taking the lives of nearly 610,000 people every year. Additionally, 735,000 Americans have a heart attack every year.

While some of these devastating numbers are the result of genetics, such as race and ethnicity, there are also controllable factors that increase one's risk of developing heart disease, such as obesity, high blood pressure and cholesterol levels.

By making smart lifestyle choices, anyone can reduce his or her risk of having a heart attack. Consider the following suggestions below:

Be physically active
Regular physical active is critical for overall wellness. According to the American Heart Association, exercising three to four times a week at 40 minutes per session can help you maintain a healthy weight and lower your blood and cholesterol levels, which ultimately reduces your risk of having a heart attack.

Regular physical activity reduces your risk of having a heart attack.

If you're not accustomed to exercising on a regular basis, you can still benefit by starting small. Start by adding 10 minutes of cardiovascular activity to your daily schedule, and increase your workout time as it becomes easier. Those who don't like spending a lot of time in the gym, but still want the same results of a long workout, should consider high intensity interval training. It's a type of workout that alternates between intense activity intervals and resting periods to maximize the calories you burn in a short period of time.

Reduce your stress
You know that reducing your stress levels is key for overall mental wellness. But did you know that too much stress can induce a heart attack? Hormones released during stressful times can trigger one, according to Dr. Mercola.

"During moments of high stress, your body releases hormones such as norepinephrine, which the researchers claim can cause the dispersal of bacterial biofilms from the walls of your arteries," Mercola said. "This dispersal can allow plaque deposits to suddenly break loose, thereby triggering a heart attack."

Exercising more often is a positive option for alleviating stress, but it's not the only way. Hang out with your friends and family, get outside to enjoy the fresh air and spend more time engaging in the hobbies you love. Renew your perspective and life balance by regular communion with God, so you can see how He sees your situation.

Follow a plant based diet
By making smarter food choices, you can fuel your body to work optimally, reducing your chance of becoming obese, or developing diabetes or high blood pressure - all factors that can trigger a heart attack. Instead of eating processed meats, cheeses and other foods that clog your arteries with fat, switch to a plant based diet. In Rev. Malkmus' book "God's Original Diet," he praised T. Colin Campbell, Ph.D., author of "The China Study," who studied how beneficial a 100 percent plant based diet can be. He believes it can stop the saddening statistics from rising.

"A whole foods, plant-based diet can prevent and treat heart disease, saving hundreds of thousands of Americans every year," wrote Campbell.

Did you know that heart disease kills nearly 610,000 people in the country every year? That's 1 in every 4 deaths, according to The Centers for Disease Control and Prevention. By making poor lifestyle choices and neglecting to give your heart the attention it needs to thrive, you're less likely to live a healthy life. In addition to heart disease, your chance of developing high blood pressure, congestive heart failure, stroke, heart attack and other chronic conditions rises when you don't fuel this vital organ properly.

Doctors and other "health experts" may tell you that proper treatment and medication can reduce your risk or ward off symptoms of chronic disease, but have you ever considered the scam behind all of this? As Rev. George Malkmus stressed in his book "God's Original Diet," these so-called "doctors" aren't interested in helping your heart - they're interested in helping their wallets.

"And what do these doctors tell us we need to do in order to get well?" he questioned. "Is it not that we need to take drugs, be burned with radiation, or mutilated with surgeries in order to overcome physical problems we have gone to them for help with? … We get drugs that cover up the symptoms but never eliminate the problem. And instead of getting well, we continue in sickness, debilitating disease, an early grave and an empty bank account.

Stop paying for medications and start fueling your heart properly.

Fueling a Healthy Heart on Your Own
What these self-proclaimed "experts of health" forget to admit is how you can nurse your own heart out of sickness. By breaking bad habits - such as smoking and drinking alcohol - and exercising regularly, you're less likely to experience those heart-threatening conditions. Alongside those lifestyle choices, if you faithfully follow a primarily-raw, plant-based diet, you can completely avoid heart disease and other conditions.

Out With the Old
You know that processed foods loaded with trans fats in general are no good for you. But they're extremely harmful in the sense that they can raise your risk for heart disease, diabetes and stroke. Sodium, which is also found in many processed foods, has been linked to heart disease when consumed too often. Removing refined, processed foods from your diet is key if you want to keep your heart in the best shape possible.

Foods to remove:

• Animal products, such as meats, eggs, milk and cheese
• Margarine and fried foods
• Refined sugars
• High-sodium snacks

In With the New
Eliminating dangerous, life-threatening foods from your diet is a good start. But now it's time to give your heart the attention it deserves - after all, it works so hard every second of the day to keep you alive - with nutritious, natural sustenance. With a plant-based, heart-healthy diet, you can reduce your risk for developing various chronic conditions and maintain optimal overall health. Foods loaded with antioxidants, anti-inflammatory nutrients, high levels of fiber and plant proteins will do your body good.

Heart healthy foods to include:

• Organic whole grains
• Beans
• Nuts
• Berries

Beyond these plant-based foods, raw vegetables are key in a wholesome diet. Eating vitamin-rich veggies such as leafy greens, broccoli and carrots will help your body thrive.

Making the transition
Whether you're concerned about the health of your heart or just want to be proactive for the future, it's never too late to get started. If you're ready to make your way onto the path to better health, consider trying our Get Started Kit. You'll receive all of the tools you need, plus some of our best-selling supplements to jumpstart your new and improved lifestyle.