The Osteoporosis Reversal Program is a comprehensive nutrition and exercise plan that benefits not just your bones, but the whole body – and that includes cardiovascular health.
Believe it or not, your heart has more to do with your bone health than you may have considered. So today you’ll discover why a healthy, functional cardiovascular system is vital for your bones, and we’ll review six Foundation Foods that have proven artery-cleansing effects.
We’ll also take an in-depth look at one of the major artery-clogging culprits found in many supplements.
Let’s get started!
The Little-Known Connection Between Your Heart And Your Bones
When you talk to your doctor about osteoporosis, it’s highly unlikely that he or she will bring up your cardiovascular health. The two issues are entirely separate in the medical community.
The health of these two biological systems, though, is actually linked, and here are the main reasons why.
If your circulatory system is not functioning well, then nutrients won’t be delivered to your bone cells where they can strengthen and increase density. Toxins can’t be removed effectively, either.
Additionally, a healthy cardiovascular system makes it possible for you to engage in bone-building exercises like walking and jogging. And of course, regular exercise is beneficial for your heart as well.So as you exercise to build your bones, you’re also helping your cardiovascular system.
Eating bone-smart foods is another way to benefit your heart, because so many Foundation Foods are rich in artery-cleansing components.
So let’s take a look at the six most effective Foundation Foods that purify your arteries.
1. Asparagus*
I always look forward to the first asparagus spears of spring. This delicious vegetable contains no fewer than six Foundation Supplements: Vitamin K; Vitamins B1, B2, and folate; Vitamin C; and Vitamin D.
Plus asparagus contains glutathione, the Master Antioxidant, protecting your bones and arteries from free radical damage.
Its high fiber content and anti-inflammatory compounds are additional weapons against heart disease.
2. Watermelon*
Summer is the perfect time to split open a bone-healthy, artery-cleansing watermelon. This sweet, juicy melon is an excellent way to hydrate – 92% of it is pure, alkaline water. Proper hydration is absolutely vital to both bone and heart health.
Watermelon contains Foundation Supplements Vitamin A and Vitamin C. In addition, you’ll find potassium, beta-carotene, and the antioxidant lycopene in watermelon.
Lycopene is a carotenoid, and research shows that it actually stimulates the activity of osteoblasts.1 And its antioxidant activity protects your cardiovascular system from free radical damage.
Watermelon contains an amino acid called citrulline, which your body uses to manufacture another amino acid called arginine. Arginine improves blood flow, and preliminary research suggests that it may prevent the accumulation of excess fat. That is important if you want to keep your arteries clear.
3. Oats*
This acidifying whole grain has a definite place in bone and heart-smart nutrition. A three-year study involving 200 postmenopausal women with cardiovascular disease showed that eating whole grains like oats decreased the formation of arterial plaque.2 Oats also slow the progression of stenosis, a condition where the arteries narrow.
Oats are rich in bone-building manganese, phosphorous, copper, and magnesium. Just because they are acidifying doesn’t mean you shouldn’t eat them!
4. Salmon*
Delicious salmon is another acidifying food that offers nourishing nutrients that build bones and boost heart health. Salmon is rich in Vitamin D, which is essential for calcium absorption.
Salmon is a fatty fish, so it contains significant amounts of heart-friendly Omega-3 fats. In addition to their anti-inflammatory properties, Omega-3s lower the risk of heart attack, stroke, and hypertension.
If you have the Osteoporosis Reversal Program, then you know how important Omega-3 fats are to bone health. They increase the absorption of calcium and Vitamin D, and modulate bone turnover.
5. Avocados*
Once decried as an unhealthy “high-fat” food, avocados now have the rightful reputation of being a very heart-friendly food. They are indeed high in fat, but it’s monounsaturated fat, which lowers cholesterol.
Avocados decrease oxidative stress levels in the blood, which is a significant boost for your cardiovascular health. These rich fruits contain bone-building vitamins C, D, and K, in addition to trace minerals copper and boron. Avocados also contain folate, which is the naturally-occurring form of folic acid.
Potassium, a mineral that’s essential for balancing salt intake, is also found in avocados. Potassium is a key player in blood pressure regulation and electrolyte balance.
And finally, avocados offer plenty of heart-healthy fiber.
Because avocados are such a high-fat food, choose organic whenever possible. Pesticides and other agricultural chemicals are fat-soluble, which means that high-fat foods “hold on” to these toxins more readily.
6. Walnuts*
You may be surprised to find nuts among the Foundation Foods. But like salmon and avocados, walnuts are rich in Omega-3 fats, and they actually help regulate bone turnover by inhibiting osteoclasts and boosting osteoblast activity.
Walnuts also contain boron, copper, and manganese, a key trio in the formation of an antioxidant called Superoxide Dismutase. This is a very powerful antioxidant that acts as a potent anti-inflammatory by catalyzing the most common free radicals found in the body. That is why walnuts protect your arterial walls (and your bones) from oxidative damage.
Walnuts decrease LDL cholesterol and increase gamma-tocopherol, a constituent of Vitamin E that has been shown to protect against heart disease.
*Foundation Food
These six foods are just a few of the Program’s Foundation Foods that promote the renewal of your bones and overall health. But there’s more to heart health than just choosing the right foods.
Avoiding Clogged Arteries Includes Choosing The Right Calcium Supplement
Savers are aware that taking the wrong kind of calcium supplement can raise your risk of heart attack. In fact, one of the components of arterial plaque is calcium; and the presence of plaque is a risk indicator for cardiovascular disease.
In the not-too-distant future, scientists may be able to predict heart attacks and other cardiac events by measuring the amount of calcium in the arteries. Participants in a recent study were followed for five years after their initial arterial calcium levels were evaluated. Those “with an initial calcium score greater than 400 were at significantly increased risk for severe cardiac events.”3
You might wonder if you should take a calcium supplement, then, given this information. The question, though, is not whether you should take calcium or not. The question is…
What Kind Of Calcium Should You Take?
In fact, you should back up a moment and ask another question: how does calcium get into the arteries to begin with?
The reason calcium lodges in the arterial walls is because it’s not being absorbed into the bones and other cells of the body, where it belongs. Inorganic calcium such as calcium carbonate, oyster shell, dolomite, to name a few – the most common forms found in supplements – can lodge in soft tissues such as blood vessels and even the joints.
Another study points out the difference between calcium supplementation and calcium derived from food, the latter being the most absorbable form.
The study concludes that:
“Increasing calcium intake from diet might not confer significant cardiovascular benefits, while calcium supplements, which might raise MI (myocardial infarction or heart attack) risk, should be taken with caution.”4
So back to the question of what’s the best calcium supplement to take? Clearly, the answer is organic, plant-based calcium.
Calcium From Plants Is The Most Bioavailable
As mentioned earlier, the calcium found in many supplements is basically limestone or rock. Plants, including algae, take up calcium from their surroundings and bind them to other molecules in the plant. In other words, plants convert calcium into a highly bioavailable form of this mineral, which means that it’s efficiently absorbed into our cells.
What This Means To You
As you work to improve your bone health, it's important to remember that your cardiovascular health is also a crucial factor. By understanding the link between your heart and your bones, you can take steps to improve both.
A healthy cardiovascular system is necessary for your bones to receive the nutrients they need and for toxins to be removed effectively. Engaging in bone-building exercises like walking and jogging is beneficial for both your bones and your heart. Additionally, incorporating bone-smart foods into your diet can benefit both systems, as these foods often contain artery-cleansing components.
We identified six Foundation Foods that are particularly effective at purifying your arteries, including asparagus, watermelon, oats, salmon, avocados, and walnuts. Choosing these foods as part of a balanced diet can help promote the renewal of your bones and overall health.
Finally, it's important to choose the right calcium supplement to avoid the risk of arterial calcification. Opting for organic, plant-based calcium can provide the most bioavailable form of this mineral, which is efficiently absorbed into our cells.
By making smart choices for your heart and bones, you can support your overall health and wellbeing.
References
1 Kim, L.; Rao, A.V.; and Rao, L.G. “Lycopene II – Effect on osteoblasts: the carotenoid lycopene stimulates cell proliferation and Alkaline Phosphatase Activity of SaOS-2 Cells.” Journal of Medicinal Food. Summer 2003. 6(2): 79-86. Web. https://www.ncbi.nlm.nih.gov/pubmed/12935317
2 Erkkila,m Aria T., et al. “Cereal fiber and whole-grain intake are associated with reduced progression of coronary-artery atherosclerosis in postmenopausal women with coronary artery disease.” American Heart Journal. July 2005. Vol 150, issue 1, pp 94-101. Web. https://www.ahjonline.com/article/S0002-8703%2804%2900507-1/references
3 Radiological Society of North America. “High Calcium Level In Arteries May Signal Serious Heart Attack Risk.” ScienceDaily. ScienceDaily, 31 July 2009. www.sciencedaily.com/releases/2009/07/090728083245.htm
4 Li., K., et al. “Associations of dietary calcium intake and calcium supplementation with myocardial infarction and stroke risk and overall cardiovascular mortality in the Heidelberg cohort of the European Prospective Investigation into Cancer and Nutrition study (EPIC-Heidelberg). Heart. June 2012. 98(12): 920-5. Doi: 10.1136/heartjnl-2011-301345. Web. https://www.ncbi.nlm.nih.gov/pubmed/22626900
