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The following is a suggested treatment and prevention program for those concerned about the health of their heart. It is also suitable for those who have suffered a heart attack or stroke. I would advise anyone who falls into the latter category to ask your naturopath and medical doctor to confirm the dosages for any supplementation.

To avoid heart problems, it is best to adopt a healthy lifestyle. Smoking, being overweight, drinking too much alcohol and caffeine, eating fatty foods, living a sedentary life, and having high stress levels are all factors which can contribute to heart problems and should be eliminated or reduced.

Eliminate foods containing saturated fat from your diet, such as butter, ice-cream and fried foods.

Reduce refined sugars in your diet such as the sugars present in beer and wine, tea, coffee, cakes, biscuits and confectionery. (Note: a high consumption of sugars and carbohydrates tends to bring up triglyceride and cholesterol levels).

Make sure you add to your diet on a regular basis (daily wherever possible) the following:

  • A serving of deep-sea fish such as cod, salmon, mackerel or sardines (grilled or lightly sauteed in unsaturated oil). Sardines can be used as a snack on toast three to four times a week. Deep-sea fish contain omega 3, which has been found to be essential in encouraging the produc-tion of'good' cholesterol and lowering 'bad' cholesterol.
  • A variety of proteins, including a legume soup (legume means beans such as those found in minestrone soup), three times a week. Chicken, red meat (but only two to three times a week), eggs (two every second day), and the occasional handful of almonds (not peanuts and brazil nuts) are also good sources of protein.
  • Anti-oxidant fruits and vegetables two to three times a day. Concentrate on incorporating three colours of vegetables and fruits daily, including orange (such as freshly squeezed orange juice, mangoes, peaches, sweet potato, pumpkin, carrots). A raw carrot juice each day is ideal. Green vegetables include a green salad, peas, zucchini and broccoli. White vegetables include cauliflower, potato, onions and garlic.
  • Lots of garlic, onions and shallots. These foods can help lower blood pressure and cholesterol.
  • Plenty of filtered water. Start the day by drinking a large glass of water at room temperature with the juice of a quarter of a lemon. For an average-sized man, drink two litres of water daily. Water can be replaced in part with juices or herbal tea.
  • Some form of fibre once or twice a day to keep the bowel healthy and cholesterol down. This includes cereals, grainy breads, brown rice and grains such as couscous. I suggest you put a tablespoon of psyllium husks on your cereal daily or in a glass of water as this form of fibre has been shown to assist in lowering cholesterol.
  • If you are 45 and heart disease runs in the family, a doctor will often suggest you take half an aspirin daily (make sure you buy the coated aspirin that is not acidic to the stomach lining) to help keep the blood thin and prevent blood clots. Omega 3 and 6 oils have also been shown to assist this. I advise you to discuss the best solutions with your doctor and naturopath.


Men’s health