Institute of Nutritional Endocrinology (INE): Body Freedom Foundations – Pillar 5: Diet – Eating for Heart Health
Body Freedom Foundations
Pillar 5: Diet
Eating for Heart Health
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The cardiovascular and respiratory systems are critical to life. Oxygen, nutrients, wastes, and more are all transported by the blood. The heart and lungs work together in an integrated system to oxygenate the tissues, remove wastes, and keep the body functioning in tip-top shape.
Heart disease remains our #1 killer. Respiratory diseases like asthma, emphysema, and bronchitis are very common.
When you learn and teach to eat to support the cardiovascular and respiratory systems, you increase energy, decrease the risk of disease, and just plain function better overall. Here are a few guidelines for enhancing the cardiovascular and respiratory systems that will be helpful to both you and your clients.
Action Plan
#1: Choose foods that support and avoid foods that damage your cardio/respiratory system.
CRH: Foods to Choose and Foods to Avoid: This document provides general guidelines on how to structure a diet that is supportive of good choices, and helps avoid the foods that compromise a person’s health. See how you can include these guidelines when working with your clients.
#2: Look for underlying causes of elevated lipids.
If lipids are elevated in lab tests despite a good diet, look for underlying causes, including thyroid imbalance, adrenal stress, insulin resistance, diabetes, fatty liver, biliary stasis, poor fat metabolism, and/or nutrient deficiencies.
#3: Stop smoking.
The chemicals in tobacco smoke harm blood cells. They also can damage the function of the heart and the structure and function of the blood vessels. This damage increases the risk of atherosclerosis (plaque build up in the arteries). Take steps to overcome this addiction, and help any of your clients that need it.
#4: Take steps to reach your optimal weight.
Determine optimal weight, and take steps through healthy lifestyle protocols to achieve and maintain that goal.
#5: Exercise aerobically at least 20 minutes per day, 4 days a week.
Build an exercise routine that will help you or your clients maintain aerobic health. Being active may help to strengthen the heart, lower blood pressure, help you and your clients reach and keep a healthy weight, burn off stress, boost mood and self-esteem, and help to sleep better.
#6: Get enough sleep.
Get enough sleep, preferably 7 – 9 hours each night. Aim to go to sleep by 11:00 pm, preferably 10:00 pm for optimal sleep rhythms. Teaching this process to your clients will be of great benefit to them.
#7: Utilize stress transformation and take “mini-vacations” 5 times a day.
Visit the Transforming Stress System page and sign-up for your 30 days of audio messages. These stress-busting messages will give you the tools to overcome any obstacles you face. Practice the “Quick Coherence” technique as taught on the Transforming Stress System page.
#8: Choose foods and nutrients that reduce inflammation in the body.
Use the resources below and learn strategies for reducing pain and inflammation using diet and nutrients.
Managing Inflammation with Dietary Fats and Other Nutrients: This document explains the pain and inflammation process in the body, and provides details on how to use foods to reduce inflammation naturally, and which fats to eat on a daily basis.
Eat Your Way Out of Pain Home Study Course: BONUS – Learn about the relationship between pain and inflammation. This course will guide you to understand which foods will help reduce pain, and which foods may be contributing to pain.
