Juicing for the Heart

If you have obstructive sleep apnea, you may be at risk of cardiovascular issues¹.

Maintaining a healthy balanced diet is key to a healthier heart. Here are 5 heart-healthy diets to prevent heart disease²:

• Eat more vegetables and fruits in each meal. Juice it, blend it, eat it or cook it! There are many ways to enjoy your fruits and vegetables. See recipe below.
• Cut down on salt. Avoid processed or canned foods, limit condiments used, and refrain from adding table salt
• Choose low-fat protein sources such as a lean meat, fish, and plant based protein such as soy, seeds, nuts
• Select whole grains over polished, processed or refined grain products. Start with 3 easy substitutes with whole-grain bread for white bread, oatmeal muffins for cupcakes and wheat pasta for egg noodles
• Portion control and slower eating. Start your meal with heaps of vegetables (but go easy on the salad dressings!). Choose a smaller plate for your main course and allow resting time before going for a second helping. End with a variety of fruits to satisfy your sweet cravings

Healthy Heart Juice

Ingredients

• 1 green apple
• 2 cucumbers
• 4 celery sticks
• Large bunch of parsley
• 1 lemon
• 1 knob (1 inch) of ginger

Alternative and substitute the recipes with a variety of vegetables and fruits. The combinations are limitless and can be tailored to your taste and liking. Below are some ingredients to get creative!

Types of vegetables³

Green vegetables: Spinach, kale and celery, contain Lutein and Zeaxanthin which can help against certain eye diseases

Red foods: Tomatoes, watermelon and beets contain Lycopene which can be important for fighting prostate cancer and heart disease

Blue and purple foods: Blueberries, blackberries and eggplant contain Anthocyanias which may help fight against cancer

References:

1. Mayo Clinic, Obstructive Sleep Apnea https://www.mayoclinic.org/diseases-conditions/obstructive-sleep-apnea/symptoms-causes/syc-20352090

2. Heart Healthy Diet, Mayo Clinic  https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-healthy-diet/art-20047702

3. Better Health Channel, Victoria State Government https://www.betterhealth.vic.gov.au/health/healthyliving/fruit-and-vegetables