Foods To Help The Heart And Reduce Swelling.

by H.M.
(Australia)

Can you tell me what foods are good for a bad heart? I also have a lot of swelling from fluid retention (oedema). Are there foods or herbs that I could take for this? The diuretics my doctor has prescribed are causing side effects.


Caroline’s answer: Heart disease is very common in many Western countries and is a direct result of the Western diet. Swelling due to fluid retention (oedema) is often a result of a weak heart. The good news is that changing to a healthier diet can reverse heart disease – and clear up the swelling. Supplements can help to speed up the healing process.

(Note that edema can have other causes besides a weak heart. While it might be good to have a check up to find the reason for it, the following foods and supplements are still going to help your heart.)

The most important nutrients for heart health are:
Vitamin C – take at least 3 grams a day (up to 10g or more a day is completely safe. More is probably a waste unless you are very ill.)
Bioflavonoids – these help vitamin C to work. In nature, and in good supplements, they’re found together.
Vitamin A 25000IU a day.
Vitamin E 400IU a day
EFAs – omega 3, 6 and 9 essential fatty acids
Potassium
Selenium


Vitamin C and bioflavonoids are found in fresh fruits, especially berries, fresh leaves especially parsley, sprouted beans and seeds.

Carrots are rich in beta-carotene, the vitamin A precursor. Sweet potatoes are even better.

Vitamin E is found in fresh nuts and seeds and cold pressed oils like extra virgin olive oil. Avocados are also a good source.

Coldwater fish supply essential fatty acids, as do seeds and nuts, which also have vitamin E.

For a home-made, vegan supplement, take 2 spoonfuls of flax seeds, 1 each of sunflower seeds, pumpkin seeds and sesame seeds. Use a food mill to grind finely. Store in the fridge and take 2 teaspoonfuls a day for a good balanced supply of EFAs.

Bananas and celery are both rich in potassium. In fact celery is one of the most mineral rich foods you can get (which is why it tastes salty).

Selenium helps with efficient absorption and use of vitamin E. Brazil nuts are a good source. 2 or 3 nuts a day is usually sufficient.


Some other foods that are either good for the heart or good for helping get rid of fluid retention include:
Tofu, beans, peas
Onions, garlic, leeks, etc
Fresh wheat germ (for vitamin E)
Seed sprouts
Live yoghurt
Mung beans – very good for edema
Grapes – preferably with seeds as these are rich in important nutrients ( in particular . resveratol)
Fresh green leaves – lots of different salad leaves: dark leaf lettuces, salad rocket, spinach, lambs lettuce, parsley, beet tops, etc. Full of folic acid, vitamin C, minerals, enzymes etc. Parsley is one of the richest sources of vitamins and minerals.

If you have a juice extractor, raw carrot and beet juice is particularly good. Go easy on the beetroot, as it’s a bit strong when you’re not used to it. Add celery as well for extra minerals.

Most of the herbal remedies for oedema and/or heart conditions are probably not available in Australia, except watermelon. An infusion of the crushed seeds is very good for reducing oedema.

Dandelion is a good herbal diuretic. Hawthorn is the traditional heart tonic. A tincture made from either the berries or the flowers and leaf buds can be taken daily as a preventive or a treatment for an existing heart condition.



Foods to avoid include tea, coffee, alcohol, sugar in any form, refined carbohydrates (white flour, white rice, etc), excess salt (use only good quality mineral-rich sea salt or rock salt), ‘bad’ fats (particularly overheated ones – anything fried, anything with hydrogenated oils/fats).

Foods to eat - Lots of salads with olive oil dressing, raw veggies, fresh fruits and berries, raw juices and green smoothies. Organically grown produce is richer in nutrients than the chemically grown version. Whole grains such as brown rice, quinoa, millet. Little or no red meat, fish is good if you’re not vegetarian.