Heart-Healthy Foods to Support Your Cardiovascular System
A nutrition expert has shared his top recommendations for foods that can significantly benefit heart health. Dr Eric Berg, a well-known author with a large following on social media, promotes the keto diet, which focuses on low carbohydrate intake, moderate protein consumption, and high levels of healthy fats. Among the foods he recommends, wild-caught salmon stands out as the best choice for maintaining a healthy heart.
Wild-Caught Salmon: A Top Choice for Heart Health
Salmon is rich in omega-3 fatty acids, a type of polyunsaturated fat that the body cannot produce on its own. These essential nutrients are particularly beneficial in the form of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). They play a crucial role in maintaining heart health, supporting joint function, and balancing hormones.
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Dr Berg emphasizes that salmon is not just a good source of omega-3s but also helps reduce inflammation and supports healthy blood pressure. He describes it as “your heart’s best friend.”
Other Superfoods for Heart Health
In addition to salmon, Dr Berg highlights several other superfoods that contribute to cardiovascular well-being:
- Sauerkraut: This fermented food is packed with Vitamin C, prebiotics, and Vitamin K2. It offers significant benefits for heart health due to its high nutrient content.
- Arugula Salad: This leafy green helps lower blood sugar, provides potassium to relax arteries, and supports healthy bile for the absorption of fat-soluble vitamins. Topping it with extra virgin olive oil, apple cider vinegar, and sunflower seeds enhances its benefits.
- Authentic Parmesan Cheese: Rich in Vitamin K12 and aged for years, this cheese supports calcium transport out of the arteries. Dr Berg recommends choosing Parmigiano Reggiano from Italy to avoid fillers like wood pulp.
Garlic: A Natural Blood Thinner
Garlic is another powerful ingredient for heart health. It acts as a natural blood thinner, has antimicrobial properties, and supports healthy blood pressure. Dr Berg suggests using fresh, powdered, or fermented garlic daily to promote internal healing.
Key Nutrients for Clean Arteries
Dr Berg also lists specific nutrients that can help maintain clean arteries:
- Vitamin K2: Helps keep calcium in bones and prevents it from accumulating in soft tissues.
- Vitamin C: Supports the healing of artery walls.
- Vitamin E: Fights oxidation and protects against damage.
- Omega-3s: Reduces inflammation and supports overall cardiovascular health.
- Probiotics: Help break down biofilms that can contribute to plaque buildup.
Understanding Plaque Build-Up
Plaque build-up, known as atherosclerosis, occurs when fatty deposits accumulate in the arteries. This process causes the artery walls to thicken, narrowing the channel and reducing blood flow. As a result, less oxygen and nutrients reach the body.
Dr Berg explains that plaque is not just cholesterol but a mixture of microbes, calcium, and cholesterol trapped in biofilms. The primary triggers for this condition include sugar, seed oils, and chronic inflammation. He stresses that high carbohydrate and sugar intake, along with omega-6 seed oils and junk foods, contribute to the formation of plaque.
According to Dr Berg, plaque tends to stick to damaged artery walls rather than healthy ones. Maintaining smooth, healthy arteries is essential to prevent plaque from forming.
Revisiting the Concept of Heart-Healthy Foods
Dr Berg challenges common misconceptions about heart-healthy foods. He points out that some of the most harmful foods are often promoted as beneficial. Instead, he advocates for a diet that focuses on real, whole foods that support arterial health.
He urges people to forget traditional advice and instead focus on foods that truly heal the arteries. By avoiding high-carb diets, processed foods, and inflammatory ingredients, individuals can take proactive steps toward better heart health.
