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
- 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
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