Heavy metals are an unfortunate part of modern life. However, we don’t have to just sit back and let them cause damage unchecked. While we cannot avoid them completely, we can take steps to ensure we minimize the exposure and damage. One of the best ways to do this is with food. Most of you have probably heard the saying, “you are what you eat.” This is certainly true. Taking steps to clean up your diet is a big contributing factor to the amount of heavy metal exposure and damage you will deal with. Finding specific foods that support your detoxification system as well as help cleanse the body of heavy metals and other toxins is essential.

When it comes to overall health, your diet is a big factor. However, lifestyle choices also play a role. Your daily habits can make or break the hard work put in the kitchen eating right. Examples of lifestyle choices include:

 

• tobacco use
• alcohol consumption
• eating excess processed/fast food
• lack of exercise

These choices in particular have a drastic influence on the frequency and duration of heavy metal exposure/damage. In this article, we will explore the damage these lifestyle choices can cause. Furthermore, we will look at foods you can eat to cleanse your body of heavy metals and other toxins introduced by poor lifestyle choices.

 

The Basics Of Heavy Metals

While there are other health implications for poor food and lifestyle choices, we are focusing on heavy metal exposure primarily. Therefore, let’s look at some of the basic info needed to understand why heavy metals are considerably more problematic than many realize.

 

Where Do They Come From?

Heavy metals are naturally occurring trace elements that are denser than water. They are found all throughout the environment as well as in the earth’s crust. They are also a by-product of several man-made industries. Some examples of business sectors that create heavy metal pollution as a by-product are:

 

• Automotive
• Chemical plants
• Technology
• Dentistry
• Healthcare
• Mining
• Steelwork
• Agriculture
• Irrigation

Basically, any industry that has made life more convenient has contributed to the rise of heavy metal pollution in the environment.

 

What Environments Are Polluted?

To be frank, all of them. To be a little more specific, the following are environments with substantial heavy metal pollution:

 

• Soil near mining or chemical plants
• Water sources near factories
• Irrigation pipes with poor infrastructure/maintenance
• Air via vapors from chemical plants and factories
• Crop fields due to contaminated soil or pesticides containing heavy metals

 

How Does Exposure Occur?

Humans get exposed to heavy metals through a variety of means. The most common methods of exposure are:

 

• Air inhalation
• Contaminated Foods
• Contaminated drinking water

Although, individuals who live near or work in factories, mining facilities, or chemical plants experience even greater exposure due to their work conditions and the time they spend there each day. For these people, a heavy metal cleanse would be much more necessary.

For the rest of us, exposure is mostly through breathing contaminated air, eating contaminated foods, and drinking contaminated water. In regard to air, this is more so for those living in urban and industrial areas a little more so. However, food and water can occur anywhere. Examples of contaminated foods are:

 

• crops that are grown in treated fields or in close proximity to industrial facilities
• seafood from contaminated waters or fish farms
• canned foods

Examples of contaminated drinking water are:

 

• water sources contaminated with industrial waste
• water from unkept irrigation pipes
• unfiltered natural water

 

What Do The Symptoms Look Like?

Symptoms can range from mild and acute to chronic depending on the exposure level, frequency of exposure, and duration of exposure. As I’ve already said, exposure is inevitable, so minimizing exposure frequency and duration is the goal. Symptoms of acute metal toxicity include:

 

• headaches
• dizzy spells
• fainting spells
• stomach problems
• difficulty remembering things
• difficulty focusing on tasks
• fatigue
• insomnia episodes
• mood swings

Over time if left unchecked, these heavy metals can lead to diseases such as:

 

• Heart disease
• Alzheimer’s disease
• Crohn’s disease
• Cancer

With this in mind, we can now look at some foods to help cleanse the body of these metals.

 

Effective Foods That Cleanse The Body Of Heavy Metals

There are four heavy metals considered to be the most toxic to humans. These are mercury, lead, arsenic, and cadmium. The foods we will look at will either be able to help the body eliminate a heavy metal by binding to it or mobilizing it or will be able to support an organ that detoxes the body.

 

Metal Cleansing Food #1: Artichoke

Artichokes are a great choice for supporting liver function and aiding digestion. While this food is more adept at helping the body flush toxins from excess alcohol consumption and excess fast food eating, they are still great for overall liver support. Since the liver is the body’s main detoxification organ, any food that supports liver function should be on a metal cleansing list.

 

Metal Cleansing Food #2: Blueberries

While other berries such as blackberries, strawberries, and elderberries are also high in antioxidants and essential vitamins that support the body’s detox system, the blueberry is the ideal number one pick. Not only do blueberries reduce inflammation making the detox system function better, but they also:

 

• have 4 grams of fiber per cup
• contain around 24% of your daily vitamin C needs
• have up to 36% of your vitamin K needs
• contain about 25% of your daily manganese needs

Blueberries also contain trace amounts of other essential vitamins and minerals needed to stay healthy. Furthermore, blueberries also help lower blood pressure, regulate bowel movements (method of toxin flushing), lower cholesterol, and improve digestion. Make sure you get wild/organic blueberries that are free of pesticides to avoid heavy metal contamination.

 

Metal Cleansing Food #3: Lemons

Another great choice to have on the heavy metal cleansing list is the lemon. For many of you, lemons may already be on the detox list. Makes sense, given that many “detox juices” contain lemon. While some of those marketed drinks are garbage, the ingredients have merit. Lemons are full of vitamin C, an antioxidant that supports organ function and reduces inflammation that heavy metals can cause. Like any other fruit/vegetable on this list, go organic when possible.

 

Metal Cleansing Food #4: Flaxseeds

Like lemons, flaxseeds are a commonly cited food for detoxing. These seeds are rich in fiber. Furthermore, flaxseeds bind to metal molecules in the GI tract and help flush them faster thanks to the fiber content via bowel movements. As a bonus, flaxseeds provide the intestinal walls with omega-3 fatty acids, which are good for you. Make sure you add some flaxseeds to your next breakfast in order to cleanse your body of metals.

 

Metal Cleansing Food #5: Garlic

While this is not the first article I’ve done talking about garlic, it is one of those foods that deserve repeated recognition. Garlic contains sulfur and antioxidants that fight free radicals and mobilize metals in the body to be flushed quicker. Furthermore, garlic is incredibly versatile as a vegetable so it is super easy to add to many meals.

 

Metal Cleansing Food #6: Pineapple

This one is a personal favorite of mine. Pineapples contain antioxidants and a hefty heap of vitamin C to reduce inflammation just like lemons and berries. Furthermore, pineapples are adept at flushing toxins from the intestinal tract, supporting the Gi tract in eliminating metals. If you choose to consume pineapples as part of your metal cleansing diet, make sure to go for the organic fresh fruit and avoid the canned pineapples. While canned pineapple is cheaper, it is at risk of being contaminated with heavy metals from the can lining leaking. Also, canned pineapples are often sweetened with high fructose corn syrup. Since pineapples are sweet enough on their own, you don’t need the added sugars from canned pineapples.

 

A Few Tips To Avoid Metal Exposure

A few ways you can further minimize your exposure to heavy metals include:

 

1. FILTER YOUR WATER. Avoid drinking your tap water at home without a filter. Get a filter for your faucet or a container you can place in your fridge.
2. EAT ORGANIC. Organic fruits and vegetables are a little more expensive, but they are far less likely to be contaminated with heavy metals from soil and pesticides.
3. CHECK YOUR FISH. Since most mercury exposure comes from contaminated fish, be mindful of where your tuna, salmon, and swordfish are coming from. Check your labels at the store, and spend that little extra if need be to avoid canned fish.
4. INVEST IN A QUALITY METAL CLEANSING SUPPLEMENT. Even if you are eating well, heavy metal exposure is going to occur. One more thing you can do is invest in a quality metal cleansing supplement.

 

Final Thoughts

While it is impossible to avoid any contamination, you can take steps to stay healthy and cleanse your body of heavy metals before they can do damage. Use the tips above to avoid excess contamination. Use the foods above to help your body detox and cleanse itself of heavy metals naturally. 

 

 

 

The word “detox” is incredibly popular in many wellness circles. When you hear the word “detox” what do you think of? I conjure up thoughts of green juice cleanses, special teas, mixing apple cider vinegar into my water every morning, and loads of supplements. If you really go down the detox rabbit hole, you will find salt baths, detox foot soaks, needling techniques, and more. I have tried a few of these as a general detox because I got caught up in the hype. However, I had not attempted to detox from heavy metals.

If you’re like me, maybe you haven’t considered a heavy metal detox before now. However, just because you don’t live next to a coal mine or a chemical plant does not mean you are safe. In this article, we will touch on the facts you need to know about heavy metals and how to detox from heavy metals safely to minimize side effects.

 

What Are Heavy Metals Anyway?

If you’ve read some of my other articles, you should already know. However, I will assume this is the first time you being exposed to all of this. The definition changes a bit from source to source since atomic weight and density compared to water affect the definition. For the purpose of this article, the definition of a heavy metal is any metallic element that occurs within the earth’s crust and is denser than water. Since many heavy metals reside within the earth’s crust, they can easily leech into water sources and topsoil.

Heavy metals are not all bad. In fact, we need some of them in small doses to stay alive. Metals such as iron, copper, and zinc are particularly necessary for proper body function. However, there are other metals such as lead and mercury that are of no use to our bodies. In fact, these metals accumulate and cause trouble rapidly.

 

Where Do Heavy Metals Come From?

While they naturally occur in the ground, they are everywhere thanks to man-made industries. Examples of common places heavy metals reside in the environment include:

 

• Air Pollution (vehicle exhaust, mining ores, steel factories, chemical plants)
• Diet (GMO fruits/veggies treated with pesticides and/or grown in contaminated soil)
• Water (contaminated water sources due to industrial waste, poorly kept irrigation infrastructure)
• Daily Life (vaccine ingredients, dental procedures, tobacco products, deodorant, cookware, teas, coffees)

As you can see, avoiding ANY contamination is impossible. So the next best thing is minimizing exposure and learning how to detox from heavy metals safely.

 

When Do We Need To Detox From Heavy Metals?

Your body has a built-in filtration and detoxing system that flushes out heavy metal toxins. Your liver, kidneys, lymphatic system, and GI tract all work together to detox your body from heavy metals. There are numerous studies that show heavy metal toxicity is a driver behind many diseases. They may not be the only cause of a disease, but they certainly contribute to the development of many modern health problems.

 

Symptoms To Be Aware Of:

Signs that are common for acute heavy metal poisoning include:

 

• muscle cramps
• stomach pain
• nausea
• vomiting
• dizziness
• difficulty breathing
• impaired movement
• impaired concentration

However, there are other signs that can be easily mistaken for something else. Other less common signs of heavy metal toxicity include:

 

• chronic fatigue
• low energy
• frequent headaches
• bloating
• acne
• heavy sweating
• insomnia
• frequent mood swings

And yes, the list is longer than this. If not dealt with, heavy metal toxicity can level up and cause diseases such as cancer and Alzheimer’s disease. If you already live ahealthy lifestyle but suffer from several of these symptoms listed above, it might be time to detox from heavy metals built up in your body. With that being said, how do you know for sure if you have heavy metal accumulation issues?

 

Getting Tested For Heavy Metal Accumulation

The only way to truly know if heavy metal toxicity is to blame for your symptoms, you have to get tested. If you go to a doctor and request testing, the most common methods are hair mineral testing, bloodwork analysis, and saliva analysis. Once you have a definitive answer about heavy metal buildup, then you can look into detoxing from heavy metals.

 

Is There Any Danger Involved?

As with anything in life, there is always some risk involved; a heavy metal detox is no different. Yes, there is a little danger in detoxing from heavy metals, but there are ways to make it safe. Ideally, your detoxing method would include natural remedies that detox your body by supporitng the organs that naturally detox your body. Essentially, you want to do two things to detox from heavy metals: get the heavy metals moving and bind the molecules to something your body can flush out via sweat, urine, and feces. Let’s look more at that.

 

Step 1: Get The Metals Moving

Heavy metals like to accumulate in organs and other areas of the body and buildup over time. Heavy metals do have a natural half-life in your body, but most of us expose ourselves to these metals faster than we can get rid of them so a buildup occurs. Through the use of several naturl supplements and remedies, we can break up the heavy metals and get them moving through the bloodstream. Once they are moving, we can move on to the next step.

 

Step 2: Bind Them To Flush Them

Once they are moving in the bloodstream, it is time to get them bound to soemthing so they can be flushed. This is usually done via antioxidants and chelating agents. uckily for us, nature provides plenty of natural options for chelation we can do at home that are safe. Let’s look at a few options now for safely detoxing from heavy metals at home.

 

Natural Methods For Detoxing From Heavy Metals

While methods like chelation therapy mostly require a doctor present, nature provides us with several methods of detoxing from heavy metals you can perform safely from the comfort of your home. Below is a list of natural and safe methods for detoxing from heavy metals.

 

1. Drinking filtered water.
2. Exercise regularly.
3. Use a natural chelating supplement. 
4. Eat foods that promote liver health
5. Keep your nitric oxide production high to promote strong blood flow.
6. Sauna therapy to promote sweating

 

Another Safe Method For Detoxing From Heavy Metals

The method listed above are the most effective, but food is another area to look at. Even if your diet is good, you can add some foods that will help your body detox from heavy metals. Below are a list of common foods used to detox from heavy metals.

 

1. Cilantro

Cilantro is well known for having chelating properties, meaning it helps pull heavy metals out of the blood and flushes them out of the body. Since cilantro is a popula flavor enghancer for hispanic and mediterranean dishes, it is versatile and easily added to most meals. Cilantro can also be added to soups, stews, and various spreads.

 

2. Blueberries

This food is a great choice because blueberries are packed full of antioxidants. Furthermore, blueberries help reduce inflammation created from oxidative stress and free radicals. So blueberries act as a clean-up crew, cleaning up the mess heavy metals make in your body. Make sure you get the wild/organic blueberries though. You want to avoid the GMO blueberries, as they could have lingering presticides that are contaminated with heavy metals.

 

3. Garlic & Onion

I’ve lumped these two together becuase they help the body detox from heavy metals using the same mechanism: sulfur compounds. Not only that, both of these often go together in most recipes and flavorings. So add some garlic and onion to your next meal. The sulfur compounds in these vegetables will help reduce inflammation and flush the body of toxins.

 

Honorable Mentions

Other foods that are helpful to the body for detoxing from heavy metals include:

 

• Citrus Fruits
• Green Tea
• Leafy Greens
• Beetroot Juice
• Responsibly-sourced Salmon

There are many others, but these are the most common foods that detox the body from heavy metals via organ support, primarily the liver.

 

The Takeaway

While the dangers of heavy metals are very real, you should also remember that exposure is unavoidable. Therefore, spending all your time hyper-fixated on avoiding them for the sake of health is futile. Instead, remember that health is a marathon, not a sprint. Educating yourself on where heavy metals come from, how expsore occurs, and what the symptoms look like should be your first step. Once you have educated yourself on what to look for, then you can take the necesary measure to avoid long-term damage.

If you have never been tested for heavy metal accumulation, it could be worthwhile to go get tested. If you do not want to visit a doctor, there are some hair tests that can be ordered online, but it is still recommended to go visit a doctor and order testing.

Even if you do not believe you are suffering from heavy metal accumulation, these natural steps can be done at home and are safe, even if you are not suffering from heavy metal toxicity. Use these steps above, add these foods to your diet. Lastly.  To learn more about detoxing from heavy metals and general health, check out the rest of our blog here.

 

 

An underrated health hack most people don’t consider is a heavy metal detox. Cleansing your body by detoxing heavy metals that have accumulated can lead to a boost in energy as well as other health benefits. If you have noticed a lack of energy, frequent headaches, and some other ailments and decided it was time to dig deeper, you’re in the right place. Bionox encourages everyone to embrace the idea of “motivating wellness” and to take charge of their own health with natural remedies that are backed by science.

In this article, you will find out what you need to know about heavy metals and how to detox them from your body. I will go over how they enter your body, symptoms of exposure and accumulation, and which natural remedies you can use to remove these heavy metals from your body.

 

The Basics Of Heavy Metals

Cleansing your body from heavy metals takes time and consistency. Each heavy metal has a different half-life. Half-life means the time it takes for half of a substance to undergo a process. In terms of removing toxic metals, the half-life is the time it takes for half the atoms that make up the metal to break down. The longer the half-life, the longer it takes your body to get rid of the metal. For the most toxic of heavy metals, you are looking at several months to a couple of years. This will depend on the level of contamination and your overall health.

 

How Do You Get Heavy Metals In Your Body?

Heavy metals are naturally occurring elements. These metals reside within the earth’s crust. Furthermore, heavy metals are also found in the environment. This is due to man-made industries and pollution. Because of factories and mining waste, heavy metals are found in the soil, water, and air. Also, heavy metals are found in many of our food sources. These sources include fish, vegetables, fruits, and dairy products. The most common ways heavy metals get into your body are through drinking water and diet. However, other methods of exposure include:

 

• Skin Contact
• Air Pollution
• Workplace Hazards
• Fertilizers
• Pesticides
• Landfills

 

How Do You Remove Heavy Metals From Your Body?

Your body has a natural detox system consisting of several organs working together to remove harmful toxins. These organs are the liver, kidneys, lymph nodes, and intestines (GI tract). So any effort to cleanse your body should take organ support for these organs into consideration.

 

What Are The Symptoms To Look Out For?

If you are dealing with any of these symptoms listed below, it might be an indication of heavy metal exposure and/or accumulation.

 

• High Blood Pressure
• Sleeping Problems
• Digestion Problems
• Chronic Fatigue
• Lack of Energy
• Frequent Headaches
• Skin Problems
• Memory Loss
• Difficulty Concentrating
• Muscle Pain
• Joint Pain

This list is not exhaustive, but these are several common symptoms to look for.

 

What Are The Long-Term Effects Of Exposure?

Once heavy metals enter your body, they cause damage to the liver, kidneys, brain, nervous system, and many other areas. They also allow for various diseases to take hold. The worst-case scenario is cancer, and heavy metals contribute to the development of many forms of cancer. Listed below are several diseases that heavy metals trigger.

 

• Liver Cancer
• Intestinal Cancer
• Alzheimer’s Disease
• Chronic Inflammation
• Adrenal Fatigue
• Skin Cancer
• Fibromyalgia

 

Gauging The Toxicity Of Heavy Metals

There are between 30-40 heavy metals, depending on the source of information. However, there are 23 that are of concern to us. Out of those 23 heavy metals, we need a few in small concentrations for various body functions. Examples of heavy metals that benefit us in small doses are copper, cobalt, nickel, and iron. The metals that are most toxic to humans are arsenic, lead, mercury, and cadmium. So now that we know the basics of heavy metals, it’s time to look at the natural remedies for detoxing from heavy metals.

 

 

Natural Remedies For Detoxing From Heavy Metals

As a starting point, it is important to realize complete avoidance is impossible in the modern world, so the focus is to minimize exposure and promote cleansing for the inevitable exposure. Adding the following natural remedies to your detox regimen will help your body flush heavy metals and other harmful toxins.

 

1. Garlic

This vegetable is not only a great flavor addition to most meals but contains sulfur. Sulfur is a great way to help the body detox from heavy metals such as arsenic. Garlic also contains antioxidants that help reduce inflammation issues brought on by heavy metal accumulation. An easy way to incorporate more garlic into your diet is to add it to your meals as a flavor enhancer. You can dice garlic and add it to various types of meat, soups, stews, and spreads. Furthermore, you can use organic garlic powder as a spice for various recipes.

 

2. Onion

Onion works the same way as garlic, containing various sulfur compounds that research shows help the body detoxify from heavy metals. Furthermore, onion is useful like garlic in many ways as a flavor enhancer. Onions are great to chop and dice. They are great eaten fried or sauteéd. Also, you can add diced onions to soups and stews, or skillet fry onions with garlic and different types of meat. Pairing onions with garlic is common, and both will work to help the body flush out toxins thanks to the sulfur compounds they both contain.

 

3. Spirulina

This algae is a common ingredient in most green powder supplements on the market today, and for good reason. Spirulina contains chlorophyll and other chelating agents that pull heavy metals out of the blood and help the body detoxify from them. Spirulina also acts as organ support, helping the liver, brain, and nervous system get rid of heavy metals that have accumulated there.

 

4. Probiotics

If you’re looking for something that will detoxify your body from heavy metals via improving gut health, this is what you need. Probiotics help the good bacteria in your gut do their job, which can reduce inflammation and alleviate symptoms such as bloating, indigestion, and upset stomach. These also help the gut detoxify from heavy metals that may have accumulated there. Since the GI tract helps us get rid of toxins, keeping it healthy should be a priority. You can get probiotics from foods such as yogurt and kefir.

 

5. Wild Blueberries

Like with any food option, you want to go for wild and/or organic when possible. This will help you limit exposure to pesticides that can contain heavy metals. Blueberries contain a plethora of antioxidants that reduce inflammation. Furthermore, blueberries help your lymph nodes and brain remove heavy metals. Blueberries are a delicious food you can add to any smoothie or fruit bowl. You can also add blueberries to cereal, oatmeal, and salads as a side.

 

6. Milk Thistle

This herb is incredibly popular as a liver detoxifier. Milk thistle contains silymarin, a compound with antioxidant properties that is very bioavailable. Silybin can inhibit toxins from binding to cell membrane receptors. A healthy daily dose is up to 300mg daily. It can be found as a capsule supplement or as a tea. (PRO TIP: Add honey to give it a sweeter flavor if you go for the tea option).

 

7. Grapefruit

Grapefruit, as well as any fruit/vegetable high in vitamin C, works wonders as an antioxidant. A daily dosage of approximately 3000mg will help reduce inflammation and destroy free radicals created by heavy metal accumulation and oxidative stress. You can eat grapefruit as it is or add it to salads for a citrus flavor (PRO TIP: a light sprinkle of sugar tastes amazing on grapefruit).

 

8. Dandelion

This edible plant can aid blood circulation as well as help the body detoxify from heavy metals. The root of the dandelion is particularly helpful to the liver and the brain. Dandelion is also known to be beneficial for the spleen and prostate. The leaves of a dandelion can be added to salads as they have a bitter taste, but are somewhat peppery like Arugula. The blossoms can be eaten on salads as well or simply used as a garnish if you do not want to eat them. Dandelion root can be boiled and drank as a tea or consumed in capsule form.

 

9. Cilantro

This herb is well known as a natural chelating agent, binding to heavy metals to make them easier to be flushed out in urine and feces. It is a common herb that can be added to plenty of types of meat and types of pasta as a flavor enhancer. Cilantro is particularly common in Hispanic and Mediterranean dishes, so there is no shortage of recipes you can add cilantro to.

 

10. Dulse Seaweed

This seaweed can bind to heavy metals such as mercury and lead. Similar to some heavy metals, this seaweed can cross the blood-brain barrier. This seaweed is super helpful for removing mercury from the body. If you need to detoxify from heavy metals that do not like to leave, dulse seaweed is a great natural remedy to have. You can find supplements in powder and capsule form online.

 

Final Thoughts On Detoxing From Heavy Metals

There are numerous natural remedies available online and in stores. However, if you want to know for sure if you need to detox from heavy metals, you have to get tested. Doctors can test your hair, saliva, and blood for traces of heavy metal accumulation. Once you know for sure, you can implement these natural remedies into your routine and start detoxing from heavy metals.

Heavy metal exposure is something we all deal with. While our modern lives give us a host of benefits over our ancestors, it has their drawbacks. The downside of all our innovations in various industries that make life more convenient is pollution. This pollution creates various toxins that invade our air, soil, water, and food. some of these toxins include heavy metals. Heavy metals can create all sorts of problems once inside our bodies. Detoxing from these heavy metals should be a priority. However, we want to make sure we detox from these metals the right way. This article will help provide some practical know-how to make sure you detox from heavy metals safely.

 

First Things First…What Are Heavy Metals?

Heavy metals are naturally occurring compounds found in the earth’s crust that are denser than water. However, their pervasive nature has been exacerbated thanks to human intervention due to various industries creating a widespread excessive distribution. Some industries that use heavy metals include:

 

• Medical industry
• Agriculture
• Technology
• Automotive
• Engineering

Now that heavy metal exposure is inevitable, a detox from these heavy metals may be needed by more and more people every day.

 

Are All Heavy Metals Bad?

The toxicity of many heavy metals depends on the concentrations we are exposed to. Not all heavy metals are harmful to us in trace amounts. In fact, we need a few of these metals just to stay alive. Heavy metals such as Manganese, Zinc, Copper, and Iron have an array of health benefits such as:

 

• Immune support
• bone health
• red blood cell health
• oxygen delivery throughout the body
• brain function

With this in mind, it is helpful to get tested to see which heavy metals you have accumulated to make sure you are stripping away the harmful heavy metals when you detox from heavy metals.

 

How Do Heavy Metals End Up In Our Bodies?

Unfortunately, there are many ways heavy metals can invade the body. If you live near any metal factories or industrial areas, you could be inhaling vapors that contain toxic metals such as mercury, cadmium, or arsenic. Also, you can be exposed to heavy metals through the water you drink. A commonly cited example of this would be the water disaster in Flint, Michigan. These people experienced excessive lead levels in their water due to a poorly kept infrastructure.

Another route for exposure can be skin contact. Skin is semi-permeable, meaning some things can seep into the body through skin absorption. Furthermore, another route of exposure can be the foods we eat. Specific crops could be contaminated with arsenic through soil contamination. Specific fish can be contaminated with mercury and lead through water pollution.

With all these routes of exposure, it is easy to see why a detox from these heavy metals may be necessary for many of us.

 

How Do We Reduce Exposure?

COMPLETELY eliminating heavy metal exposure is simply impossible in our modern world. However, we can reduce exposure to toxic heavy metals. Some steps you can take today that will reduce heavy metal exposure include:

 

• Invest in a quality water filter for your home.
• Spend that little extra money on organic fruits and veggies free of pesticides.
• Increase your nitric oxide production naturally or through supplements.
• Check the source for your seafood, especially for fish such as salmon, tuna, swordfish, and sardines.
• Look into supplements that will improve natural drainage pathways such as bowel movements, urination, and sweating.

 

Being preventative and responsive will limit the damage that heavy metal exposure can do and limit the need to detox from heavy metals often.

 

How Do I Know If I Have Heavy Metals In My System?

Simply put, the only way to be 100% sure is to go visit your doctor and order testing to be done on your blood, hair follicles, and/or saliva. These tests can tell you what heavy metals have accumulated in your body and to what extent. If you have excess levels of toxic metals, your doctor can then set you on a plan to detox from these metals.

If you have not been tested for heavy metal toxicity but you think you might be suffering from heavy metal exposure, there are symptoms to look for. Some of these symptoms are:

 

• frequent headaches
• nausea
• dizziness
• fainting
• muscle and joint pains
• high blood pressure
• anemia
• cognitive issues such as memory loss and difficulty focusing
• cardiovascular problems

Obviously, these symptoms can also be related to other health problems, which is why you need to get tested to know for sure. However, if you are experiencing many of these symptoms, heavy metal exposure could be a potential reason.

 

How Do I Detox From Heavy Metals?

Simply put, there are several ways you can detox from heavy metals. We will explore three of the most common detox methods that can be done with a doctor and at home.

 

#1: Detoxing From Heavy Metals Via Chelation Therapy

Chelation therapy is a medical procedure that can be done with a doctor or at home. This method involves introducing compounds called chelating agents into the body. These molecules bind to the metal molecules and help the body either dissolve or excrete them via feces or urine. While this method can be done at home, it is still recommended to be done with a practitioner or doctor present. This is because chelation can also remove the essential heavy metals you need to stay healthy as well. As I said earlier, certain heavy metals such as iron and zinc are needed in trace amounts. Chelation therapy can strip these essential minerals as well, so do your research and talk to your doctor before engaging in chelation therapy by yourself.

A solid option for those looking to engage in chelation therapy at home with minimal risk would be to look at supplements that contains multiple ingredients proven to detox the body from heavy metals. Some of these ingredients include EDTA, modified citrus pectin, and cilantro extract.

 

#2: Detoxing From Heavy Metals Via A Liver Cleanse

The liver is the body’s built-in detoxifier. Therefore, keeping the liver functioning optimally is in your best interest. One way to do that is with a liver cleanse. Some methods commonly used to help cleanse the liver are:

 

• Removing processed foods from your diet
• Eating more nitrate-rich veggies
• Consuming beets, spinach, and other potassium-rich foods
• Consuming Tumeric
• Eating Liver (like supports like)

Keeping your body’s detoxifier clean and functioning optimally is a great way to make sure your liver can detox your body from heavy metal exposure.

 

#3: Detoxing From Heavy Metals Via A Metal Detox Diet

There are plenty of foods that will help you detox from heavy metals. However, we will focus on just a few of the most common ones for this article. A diet that would help your body detox from heavy metals would include the following:

 

• Leafy greens. Organic leafy greens such as spinach, kale, swiss chard, celery, arugula, and beet greens are all powerful foods that help the body detox from metals. They are packed with antioxidants, nitrates, and essential nutrients your body needs to function optimally.
• Special herbs and spices. Some of these herbs include cilantro, cinnamon, parsley, and basil. These herbs contain anti-inflammatory properties and some like cilantro contain chelating agents which bind to the heavy metals in your blood to make removal easier. Cilantro is especially helpful in promoting the detox of metals such as mercury and lead.
• Water. Yes, this one is a given, but you would be surprised how dense some people are. Water is needed to stay alive, but also to detox from metals. Drinking adequate water will help your body flush toxins more effectively.
• Garlic and onion. Garlic contains sulfur, which helps the liver detoxify itself of heavy metals. Onion is also a sulfur-containing vegetable. Both are versatile and can be prepared and eaten in various recipes and styles. Add these to your daily diet so your liver can do its job effectively.

As I said, these are not the only foods you can use to create a diet to detox from heavy metals, but it covers most of the bases. Other honorable mentions include blueberries, flax seeds, and vitamin C-rich foods. Foods to avoid would include farmed fish, non-organic foods, tobacco products, and alcohol (especially beer).

 

What To Do After A Detox

Being vigilant should be your next step after detoxing from heavy metals. Since heavy metals are in our environment and diets, you can never avoid exposure to some degree. Therefore, keeping an eye on your daily life is the best course of action. Some steps to take after detoxing are:

 

• Make sure your body can remove daily exposure.
• Eat some of the detox foods listed above each day.
• Get tested on a scheduled basis (bi-annually or annually).
• Consider supplements such as milk thistle, Tumeric, and others that can promote chelation and organ function.
• Create a daily cleaning juice such as mixing spinach with citrus juice.

Use this article as a starting point and take the steps to detox from heavy metals safely. Remember, to be absolutely sure if heavy metal exposure is causing any of the symptoms in the article you are experiencing, you have to be tested. Go get tested if you are worried and go from there. If you are just being proactive, the steps to detox above will help tremendously. For more tips on dealing with heavy metal exposure and other healthy living tips, check out the rest of our blog here.

 

Though you may not realize it, you have been exposed to heavy metals nearly every day for your entire life. These metals are in the soil under your feet, the water you drink, the air you breathe, and even in the food that you eat. There is no escape. You have to accept that. Therefore, the focus should not be on trying to prevent ANY exposure, but rather focus on detoxing from inevitable exposure. This article will explore several reasons why a heavy metal detox is beneficial for you, even if you are unsure if you suffer from heavy metal exposure.

 

What Are Heavy Metals?

To understand why a metal detox is beneficial, you need to understand what heavy metals are. Heavy metals are naturally occurring metallic compounds. These compounds can be found in the earth’s crust. However, they are also the result of industrial pollution and can be found in the soil, water, and air. There are about 35-40 metals total that are naturally occurring, but only 23 are deemed heavy metals. These 23 heavy metals are:

 

• Antimony
• Arsenic
• Bismuth
• Cadmium
• Cerium
• Chromium
• Cobalt
• Copper
• Gallium
• Gold
• Iron
• Lead
• Manganese
• Mercury
• Nickel
• Platinum’
• Silver
• Tellurium
• Thallium
• Tin
• Uranium
• Vanadium
• Zinc

What makes these metals so complicated is that some of them we need in small concentrations for optimal health. Furthermore, most of the exposure to these heavy metals occurs in our environment and diet, which is why avoiding exposure altogether is just impossible. So before we look at heavy metal detox reasons, let’s look at that thin line between the good and bad heavy metals.

 

Heavy Metals: The “Good” Ones…

I use the term “good” loosely because these heavy metals are only good when consumed in small concentrations. Have you ever heard the phrase, “too much of a good thing can be bad for you?” If exposure to these metals occurs in excess, it will lead to the same outcome as the more toxic heavy metals. Here are a few examples of “good” heavy metals and what they do for us when consumed in the right amounts.

 

1. Copper. This metal helps with:
   • forming collagen
   • making red blood cells
   • promoting bone density
2. Iron. This metal helps with:
   • helps with hemoglobin production
   • helps with hormone production
   • helps create myoglobin
3. Zinc. This metal helps with:
   • helps reduce inflammation
   • supports immune function
   • promotes gut health

Other metals that promote overall health in trace amounts include cobalt, chromium, manganese, and nickel.

 

Heavy Metals: The Toxic Ones

While some heavy metals are beneficial to our health in trace amounts, others are generally toxic and do us no good. You would definitely want these metals detoxed. These include lead, mercury, arsenic, and cadmium to name a few. These will wreak havoc if exposure is prolonged and each carries a plethora of negative side effects for both acute exposure poisoning and long-term exposure. Some of these long-term effects include:

 

• neurological damage
• liver damage
• kidney damage
• GI tract damage
• lung damage
• cardiovascular problems
• increased risk of multiple cancers

Several acute symptoms include:

 

• fatigue
• muscle aches
• joint pain
• headaches
• nausea
• vomiting
• numbness
• dizziness
• fainting spells

Metals can create an array of cardiovascular, endocrine, and neurological issues. You could be suffering from heavy metal exposure without realizing it. If you have hormone problems, blood pressure problems, thyroid problems, or low energy, you could have excess heavy metal accumulation and not know it. The only way to deal with these issues would be to do a metal detox. Now, let’s look into some more reasons a metal detox might be right for you.

 

Six Reasons To Get Rid Of Heavy Metals

To be upfront, there are definitely more than six reasons to get a heavy metal detox, and I can cover more in another article. For now, read these six reasons and take them to heart.

 

Metal Detoxing Reason #1: To Boost Your Energy

 

One common sign of heavy metal exposure is fatigue. This negative effect can impact not just your health, but your quality of life. If you are experiencing a general chronic lack of energy, it might be time to get your blood tested for heavy metals such as lead and mercury. To be thorough, you can make sure your sleep and diet are optimal. If sleep, diet changes, and supplements aren’t cutting it, heavy metals might be the culprits. Taking the steps to detox from heavy metals, like adding specific foods to your diet can help you flush those toxins and boost your energy levels.

 

Metal Detoxing Reason #2: To Improve Cognitive Function

Memory and focus are two components of cognitive function that are in danger when heavy metal exposure occurs. We need these components to navigate our daily lives. Without these tools being sharp, we can experience difficulty:

 

• remembering workplace tasks
• focusing on work tasks
• remembering school assignments’
• keeping track of when things are due
• remembering names and faces
• remembering where you last put your phone/keys/wallet

Deteriorating cognitive function impacts every aspect of our daily lives. A heavy metal that is primarily responsible for these effects is mercury. Thankfully, if this metal is to blame, we can detox from mercury and regain some of that lost function. Herbs such as cilantro are especially helpful in helping the body detox thanks to their chelating capabilities.

 

Metal Detoxing Reason #3: To Improve Hormone Regulation

A common symptom of heavy metal accumulation is endocrine dysfunction. Essentially, this is a fancy way of saying hormonal problems. These hormonal issues affect men and women and can to issues such as:

 

• infertility
• insulin sensitivity and insensitivity
• increased risk of type 2 diabetes

A heavy metal detox can help alleviate these risks and help promote a stable endocrine system which can help with weight management, stress management, and other health issues associated with hormonal imbalances.

 

Metal Detoxing Reason #4: To Improve Lung Health

While there are other mechanisms that support lung health, a heavy metal detox can also be helpful. Heavy metals such as cadmium can create breathing issues. Cadmium is a heavy metal considered toxic to humans that are found in the air due to industrial pollution. Furthermore, cadmium can be found in tobacco products and certain pesticides. We all know smoking is bad for the lungs, but not many people are aware of the heavy metals that are contained in tobacco products due to soil and air contamination. The breathing issues from exposure to these products can easily be misdiagnosed as a general smoking side effect or mild asthma symptoms. Therefore, it would benefit you to get tested for cadmium accumulation if you use tobacco products or are around pesticides often. A heavy metal detox may improve your breathing and overall lung health if cadmium is to blame.

 

Metal Detoxing Reason #5: To Treat Anemia And Other Health Issues

A lack of iron can cause anemia, which is a lack of red blood cells to carry enough oxygen throughout the body. A couple of ways to deal with anemia would be to increase your iron intake as well as increase your nitric oxide production. Both methods help deal with a symptom of anemia. However, another helpful trick would be to check your blood for arsenic. Arsenic accumulation can lead to anemia. Therefore, eliminating arsenic exposure to the best of your ability may help deal with anemia. Some ways to detox from arsenic and arsenic-related health issues include:

 

• cut out arsenic-contaminated foods such as rice and beer
• eating herbs such as cilantro and parsley
• consuming nitric oxide-rich foods to promote optimal blood flow
• consuming iron-rich sources to promote hemoglobin and myoglobin production

 

Metal Detoxing Reason #6: To Lower Your Blood Pressure

Blood pressure is one of those health issues that can be caused by a multitude of factors. High Blood pressure could be due to factors such as:

 

• lack of nitric oxide
• a diet high in salt and fat
• high cholesterol
• being overweight or obese
• chronic liver and kidney issues
• excess smoking & alcohol consumption

While some of these are lifestyle choices that can be rectified with changes to diet and exercise, some of these could be due to heavy metal exposure and flying under the radar. Heavy metals such as cadmium and mercury in particular can contribute to high blood pressure by creating cardiovascular problems as well as liver and kidney problems. Since we need the liver to detox from heavy metals and the kidneys to flush out toxins, by detoxing from these metals, we can help lower our blood pressure. In doing so, we reduce the risk of developing cardiovascular problems, cardiometabolic problems, and other health problems associated with high blood pressure.

 

How Do You Know If Heavy Metals Are To Blame?

The only way to know for sure is to go get tested. Visit your doctor and request heavy metal testing. Blood testing is most common, but some testing can be done with hair follicles and even saliva. Once you know for sure if heavy metal accumulation is to blame for your health problems, your doctor can provide you with a course of action. This plan can include:

 

• Chelation Therapy
• Chelating supplements
• Nitric oxide supplements
• Specific foods to add to your diet

 

Final Thoughts

Even if you are not sure if heavy metals are to blame for health concerns, some of these steps can be implemented just to make you healthier. The reasons listed above are beneficial for your overall health even if you are not suffering from heavy metal exposure. Consider a heavy metal detox every several months just to be safe, as it can be done with little effort in most cases. For more info on heavy metal detoxes and other healthy living tips, check out the rest of our blog here.

 

The words heavy metal can bring up a few things: steel factories, chemistry lessons from school, or your favorite rock band. However, we will focus on the heavy metals you ingest and discuss why a heavy metal detox might be just what you need to achieve optimal health. Heavy metals are all around us and exposure to them is inevitable to some degree. This exposure happens through food, air, the environment, and more. Some of these metals are good for you. Examples of good metals include:

 

• Copper
• Zinc
• Iron

We need metals like these in small doses to stay healthy. Other heavy metals are detrimental to our health. In this article, we will go over what heavy metals are, what they do once in the body, a few symptoms of heavy metal exposure, the worst heavy metals, and how to reduce heavy metal exposure. This article will be the start of a few articles that cover heavy metal exposure and detox, so make sure you check back in for more info.

 

What Are Heavy Metals?

Heavy metals are naturally occurring elements found inside the earth. These metals are much denser than water. Therefore, they are considered to be highly toxic even in low concentrations. Now, this sounds bad, and it is. However, a few heavy metals are beneficial to us in low concentrations. As I stated in the last paragraph, some of these metals include iron, copper, and zinc. These metals help with various physiological functions. However, there are several more than do nothing but harm us when we are exposed to them. Because of heavy metal exposure health risks, we have to find ways to detox from heavy metals.

 

How Does Heavy Metal Exposure Occur?

There are many ways we get exposed to heavy metals. Predominantly, exposure occurs due to food, air, and water. To be more specific exposure can occur from:

 

• farmed fish that we eat
• contaminated water
• household products
• dental products
• air pollution
• certain medicines

As the list suggests, there is really no way to avoid exposure to some degree. We are unfortunately exposed to heavy metals in some way every day. It is because of this inevitable exposure that a heavy metal detox is a healthy choice.

 

What Do Heavy Metals Do Once They Are In The Body?

Once they get into your body, heavy metals can accumulate in various organs and bones for up to several years. This accumulation can lead to symptoms such as:

 

• behavioral changes
• low energy/fatigue
• mood changes
• thinking difficulty
• memory issues
• organ dysfunction
• development of certain cancers

We want to avoid these symptoms, so a heavy metal detox wouldn’t hurt most of us to try, especially if you like to eat fish frequently.

 

The Big Bad Wolves Of Heavy Metals

There are 23 heavy metals to be concerned about, but 4 are especially harmful to you. These are mercury, lead, arsenic, and chromium. We will go into a little more detail on each of these 4 metals and then explain a few tips on detoxing from these heavy metals.

 

#1: Mercury

Remember when I said if you like to eat fish you should be looking into a heavy metal detox? This is why. Mercury is a naturally occurring element that collects in marine life which we then consume. Mercury makes its way into our fish via contaminated waters thanks to industrial pollution. A small fish accumulates the mercury, then a bigger fish eats the smaller fish. That fish will accumulate the mercury, and then we eat that big fish. The fish we eat are typically fish such as tuna.

Mercury accumulation leads to a host of health problems such as:

 

• headaches
• memory issues
• sleep problems
• nervous system damage
• poor concentration

Mercury gets absorbed in the GI tract and is capable of breaching the blood-brain barrier. Once absorbed, mercury can stay in the body for several weeks up to several months. Within the brain, it stays for even longer since it is converted into an inorganic form. If you are pregnant, mercury can penetrate the placental barrier so the child is exposed as well. Besides the brain, mercury tends to accumulate in the kidneys and liver mostly. Because mercury can pass the blood-brain barrier easily, a heavy metal detox would be wise even if you are not showing symptoms of mercury accumulation.

 

#2: Lead

Similar to mercury, lead is a naturally occurring element. Lead can be found in water, soil, and air. Most human exposure to lead comes from water. While lead can accumulate in various organs such as the brain, liver, and kidneys, bones are the major area of lead accumulation. The side effects of acute lead accumulation include:

 

• joint pain
• nausea
• vomiting
• fatigue
• memory loss
• sleep problems

Some of the long-term effects of lead accumulation include:

 

• brain damage
• liver damage
• kidney damage
• chronic joint inflammation
• high blood pressure
• fertility issues

Since most lead exposure is due to contaminated water, consider getting a filter for your water at home and be wary of water sources when drinking water in new places or outdoors. To be safe, consider a heavy metal detox or getting tested for lead accumulation if you are experiencing any symptoms.

 

#3: Arsenic

This heavy metal is found within the earth’s crust. Human exposure to arsenic occurs via contaminated soil, water, and food. Some foods that are commonly associated with arsenic contamination are rice, beer, salmon, mushrooms, and poultry.

Several symptoms of acute arsenic accumulation include:

 

• nausea
• vomiting
• diarrhea
• abdominal pain
• muscle cramping
• numbness of extremities

Some of the long-term effects of arsenic accumulation include:

 

• cell wall damage
• cellular communication dysfunction
• skin problems (cancer, lesions, warts, etc.)
• lung cancer
• bladder cancer

Limiting at-risk foods and sourcing your food supply will help minimize the risk of arsenic exposure and accumulation. If you are experiencing any symptoms or feel like you might be at risk, it may be worth a heavy metal detox and/or getting a hair/blood test done to check for heavy metal accumulation.

 

#4: Cadmium

This heavy metal is found in other metal ores and is a product of environmental pollution. Primarily, cadmium is found in copper and zinc ores. Cadmium exposure is toxic to humans, as it is a heavy metal we have no use for, unlike zinc and copper in small concentrations. Cadmium ends up in the air, water, and soil as a by-product of mining and smelting pollution.

Most of the damage from cadmium occurs in the kidney, liver, and lungs. Therefore, being mindful of water sources, food sources, and pollution impact on your area are keys to avoiding cadmium exposure. A few symptoms of acute cadmium accumulation include:

 

• “flu-like” symptoms
• respiratory issues
• cardiovascular problems

If there is long-term exposure to cadmium, you may experience issues such as:

 

• lung cancer
• kidney failure
• pancreas cancer
• prostate cancer

If you think you might have some exposure to cadmium or just want to be safe, a heavy metal detox and being medically tested are smart decisions. It is better to be safe than sorry, especially if you live near any industrial area.

 

What Is A Heavy Metal Detox?

Heavy metal detox is exactly as it sounds. No, it isn’t quitting Slayer cold-turkey. Instead, it is the act of introducing lifestyle changes and specific detox agents that help the body’s detox system perform better. There are two primary ways to start a heavy metal detox.

First, you complete chelation therapy. Chelation therapy is a medical procedure that can be done with a doctor or at home. Essentially, you add compounds called chelating agents to your daily routine that bind to the heavy metals in your blood and then get filtered out of the body via feces and urine. Chelation therapy is a natural approach to a heavy metal detox because it involves adding key compounds that help your body’s organs such as the liver and kidney filter out toxins like they are supposed to.

Second, you can make changes to your diet and lifestyle to add naturally occurring chelating agents into your body. This can include specific foods, increasing activity, changing up your environment, using a chelation supplement, and other tips that will both minimize heavy metal exposure and prevent the accumulation of heavy metals in your body before they can create long-term damage.

 

Tips On Reducing Heavy Metal Exposure

To get you started on the right foot, here are some helpful tips for reducing your heavy metal exposure.

 

• Get the good metals in your body. Some metals such as copper, zinc, and iron are necessary for our health. Make sure you are eating the right foods that will provide adequate concentrations of these metals.
• Check out how fishy your fish are. Fish can be contaminated with arsenic, mercury, and lead. Check the sources for your fish. Be extra careful of tuna, swordfish, salmon, and sardines.
• Have a chat with your dentist. Some fillings have a mercury amalgam, so ask your dentist about resin fillings when possible.
• Check those jabs. I don’t mean boxing jabs, but vaccines. Some vaccines contain a controversial mercury-derived preservative. If you are at all nervous about that, ask your doctor for vaccines that are free of that specific alternative.
• Peep the paint jobs. Older buildings were painted with lead-based paints. With this in mind, be wary of chipped paint. Also, DON’T LICK THE PAINT.
• Use the spices. Herbs such as cilantro, parsley, and rosemary contain chelating agents which will help your body dissolve or flush out heavy metals.
• Hydrate with caution. Water can easily be contaminated with heavy metals, particularly lead. Therefore, you need to be mindful of your water source. Also, filter your water whenever possible to eliminate any potential contaminants.

These are just a few tips you can implement today to minimize heavy metal exposure.

 

Final Thoughts

Heavy metal detox is something everyone can do to some degree and should do since heavy metal exposure is inevitable. Use the steps suggested above to make some small changes today that can have a positive impact on your health. Also, if you feel like you need more answers, head to a doctor and get tested for heavy metal accumulation. For extra info on heavy metals and overall healthy living, check out the rest of our blog here.

 

 

For many ailments and health problems, your diet can be a powerful tool in promoting optimal health. The foods we eat can do wonders for making changes in our health and wellness. When it comes to detoxifying from heavy metals, this is still true. There are plenty of foods that will help you detox from heavy metals. These foods can be added to your diet on a daily basis to help you detoxify from heavy metals. These foods are easy to find and easy to prepare. Furthermore, these foods can be consumed in a multitude of ways so you won’t get bored. In this article, I will tell you 10 foods you can eat that will help you detoxify from heavy metals.

Detox diets are currently a very trendy topic in many health circles. Detox diets are typically spoken about as a strategy for weight loss. However, those detox diets are often ineffective and only provide short-term results. If you’ve ever seen restrictive diets, detox teas, detox juices, and tools similar to those, you know what I mean. Heavy metal detoxification is often viewed as another short-term strategy to “flush” toxins within a few days or a few weeks, then you can go back to the way things were before. Therefore, this article is aimed at promoting the idea that detoxifying from heavy metals via diet is a long-term process that you can do every day to stay healthy. Heavy metal detox diets should be a lifestyle, not a 14-day challenge. The focus should be on clean foods and daily habits that promote lifelong health.

 

What Is a Heavy Metal Detox?

Simply put, detoxing from heavy metals is the act of introducing specific foods, lifestyle changes, or compounds that will help your body get rid of heavy metals accumulated within your body. Heavy metals can accumulate in your bones, organs, muscles, and bloodstream. Some heavy metals will be flushed out faster than others, and if you do not minimize the factors that are exposing you to these heavy metals, you will continue to accumulate these heavy metals faster than your body can get rid of them.

 

How Do We Detoxify From Heavy Metals?

A detox generally means a natural removal of toxins and contaminants from our bodies. Every day, our body removes toxins without us even being aware. Our body can detoxify from heavy metals and other toxins thanks to a few key organs which act as a natural filtration system for our body. Our liver, kidneys, and GI tract work 24/7/365 to remove harmful toxins from our bodies. The body primarily removes toxins via urine, feces, and sweat.

 

Why Is This Detoxification of Heavy Metals Important?

The body does a wonderful job of filtering out toxins. However, it still makes sense to help the body as much as we can. We help the body remove toxins more efficiently with lifestyle changes that promote the health of our organs. Why is this important? Well, because of all the negative side effects we could experience if heavy metals accumulate in our bodies. Harmful toxins from these heavy metals can lead to detrimental side effects such as:

 

• multiple cancers
• fertility problems
• reproductive issues
• metabolic disorders
• cardiovascular diseases
• mental health issues

Therefore, even though our bodies already do a great job at filtering out toxins, we need to help our bodies in any way we can. What we can do is eat right and make changes to our habits that will minimize the threat of heavy metals.

 

How Does Diet Help Detoxify From Heavy Metals?

For most of us, the easiest way to start detoxifying the body of heavy metals is by making tweaks to our meals. Because of this, I am going to give you 10 foods you can add to your meals every day to help you detoxify from heavy metal exposure and accumulation.

 

#1: Blueberries

While this list is in no particular order, blueberries are definitely my personal choice for the best detoxifying food. Blueberries are full of helpful antioxidants that serve to destroy free radicals that create oxidative stress in the body. Oxidative stress creates inflammation, and antioxidants get rid of inflammation. Free radicals form when heavy metals interact with proteins in the body. Consuming blueberries helps the lymphatic system detoxify from heavy metals.

When choosing blueberries, try to find organic blueberries free of pesticides and GMOs. Organic blueberries are smaller but have more antioxidants. You can buy organic blueberries at most grocery stores and some produce markets if they are in season. Blueberries also grow wild in some rural areas, so it might be worth exploring to find some wild blueberries.

Blueberries can be added to your diet in a number of ways. Some methods of adding blueberries to your diet include:

 

• blended into smoothies
• eaten raw
• frozen
• freeze-dried
• added to yogurt
• added to cereal
• added to oatmeal
• added to salads

The blueberry is a versatile berry that has some of the highest antioxidant levels in a berry.

 

#2: Garlic

Garlic is a common solution to arsenic exposure. This helpful vegetable helps the liver produce detoxification enzymes, making it invaluable for detoxing from heavy metals. Garlic does this because it contains sulfur. Sulfur helps the liver filter toxins more effectively.

Like blueberries, garlic is most helpful when it is organic. Similar to blueberries, garlic is versatile and can be prepared and consumed in many ways. Some methods of adding more garlic into your meals include:

 

• adding garlic as an ingredient for salad dressings
• cooking meat with garlic as a flavor enhancer
• adding garlic to soups and stews
• add garlic to dips and spreads
• add garlic to your pizza
• eat Mediterranean foods (garlic is a common ingredient)
• eat more pesto (a spread that contains garlic)
• infuse your cooking oils with garlic

These are just some of the ways you can eat more garlic daily and reap the detoxifying benefits they contain.

 

#3: Beetroots

Beets have an array of health benefits attached to them. One of those benefits is vasodilation. Beetroot contains nitrates. Nitrates convert into nitric oxide in the body. The body uses nitric oxide to expand the blood vessels. As a result, blood flows more effectively. This means nutrients and oxygen move throughout the body more efficiently. This efficiency also occurs in the liver. Beetroot also contains a host of vitamins and minerals that help the liver detoxify the body from heavy metals better. Some of these nutrients include vitamin B3, vitamin B6, vitamin C, iron, and zinc. Beets also contain a fiber component called betaine that promotes digestion. Since our GI tract is part of our filtration system, this is good news.

Beets are also quite versatile for daily meals. Some of the ways you can add beets to your meals include:

 

• a salad ingredient
• squeezed to make a juice
• powdered as a mixed drink
• taken as a capsule or lozenge supplement
• roasted
• pureed to be added to certain baked goods like cakes
• used in soups and stews
• blended in smoothies

The taste and texture of beets are not for everyone, but there are plenty of ways to get around that and add more beets to your daily meals.

 

#4: Leafy Greens And Other Green Vegetables

Leafy greens such as kale, spinach, and arugula are usually at the top of most people’s detox foods, and for good reason. These green vegetables all contain chlorophyll, which promotes liver function and higher blood oxygen levels. Furthermore, green vegetables such as broccoli and cucumber also help the liver detoxify the body of heavy metals.

Since there are too many green vegetables to break down, some common ways to add more green vegetables into your daily meals in general include:

 

• eaten raw as a snack
• as a salad
• steamed
• boiled
• added to soups and stews
• blended into smoothies

Look for organic vegetables when shopping. On top of helping the body detoxify from heavy metals, leafy greens and other green vegetables have plenty of other health benefits as well.

 

#5: Onions

Similar to garlic, onions help our liver detoxify the body of heavy metals thanks to their sulfur concentration. Since sulfur aids in promoting detoxifying enzymes, it makes sense to eat more onions. While some onions often have a harsh taste and pungent smell, there are many types of onions with differing flavor profiles. Regardless of the onion you choose, they are edible in many ways. Some ways you can add more onion into your meals include:

 

• soups and stews
• sautèed with meats and/or mushrooms
• on sandwiches
• added to slices of bread
• added to pasta

Aim for organic onions when you can.

 

Final Thoughts

Heavy metal exposure can cause all sorts of health problems. Excessive accumulation can even alter your very DNA function. While the body does a great job of filtering out heavy metals and toxins, we still need to give it a hand when we can. The easiest way is to add a few simple foods to our diet in order to help the body detoxify from heavy metals a little more effectively. Make sure you add a few of these foods into your diet asap to promote heavy metal detoxification. For more healthy living info, be sure to check out the rest of our blog here.

 

 

Beetroot or the beet is a root vegetable packed with essential nutrients such as fiber, folate, potassium, and iron. Beetroot is also an excellent source of dietary nitrates which the body can use to produce nitric oxide. Because of all the nutrients in beetroot, beetroot is associated with multiple health benefits, including improved blood flow, lowering blood pressure, and more. In this article, we will go over some of the best health benefits associated with consuming beetroot or beetroot juice.

 

10 Health Benefits of Beetroot

While the taste and texture are not for everyone, there are plenty of reasons it might be worth finding a way to eat more beets. Let’s explore some of the best health benefits of beetroot. Then you can decide for yourself if it’s worth it to add beets to your diet.

 

1. They Are Nutrient-Dense

One of the best health benefits of beetroot is that it is low-calorie but packed full of valuable nutrients your body needs to function optimally. Beets are low fat, low carb, and high fiber. On top of that, beets contain many essential vitamins and minerals such as:

 

• Folate (vitamin B9). Folate is important for tissue growth and cellular function.
• Potassium. A high intake of potassium can reduce water retention and lower blood pressure.
• Iron. A mineral that is necessary for oxygen transport within red blood cells.
• Vitamin C. A powerful antioxidant that helps the immune system stay strong.
• Manganese. A trace element that is responsible for helping the body form connective tissue. Manganese also helps with brain function.

With a wrap sheet like this and more, it is easy to see this root vegetable packs quite a punch for our overall health.

 

2. Beets Boost Nitric Oxide Levels

If you have read a few of our other articles, you may be aware that aging can create a nitric oxide deficiency. If not, I’ll provide a brief explanation. As we age, our body’s natural NO production decreases. It is unavoidable and begins as early as your late 20s. By the time you are approaching age 50, you are already producing only 50% of what you were producing at age 25. How do we combat this loss of NO production? By making lifestyle changes necessary to promote optimal NO production. The biggest changes you can make include increasing your activity level and improving your diet. 

As far as beetroot is concerned, eating more of them will boost your nitric oxide thanks to the nitrates found in them. The body converts nitrates into nitric oxide as you digest beets, so if you want to boost your nitric oxide levels, eating beets is one of the best ways to do so. 

 

3. Beets Lower blood pressure

Beetroot lowering blood pressure is definitely a health benefit worth exploring for most. High blood pressure is one of the most common risk factors associated with cardiovascular disease and stroke. Furthermore, unless you are constantly checking your blood pressure, it is a risk factor that can unnoticed for a long time. High blood pressure can damage your blood vessels, arteries, and heart over time.

Eating specific fruits and vegetables such as beetroot can help reduce your risk of cardiovascular disease thanks to the reduced blood pressure. Studies have shown beetroot consumption lowers blood pressure for a few hours. This is assumed to be due to the increased nitric oxide levels from the nitrates in beets. Since this effect is only for a few hours, having beets in at least one meal or snack a day would go a long way in keeping your blood pressure in check.

 

4. Beetroot Improves Digestion

Some common digestive issues include:

 

• bloating
• constipation
• indigestion
• diarrhea
• heartburn
• stomach cramps

Obviously, this list is not exhaustive, and this could mean many things. However, what I want to highlight is that digestive problems are fairly common, affecting roughly 2/3 of people to some capacity. Beetroot can help with some of these problems. One of the health benefits of beetroot is its high fiber concentration. This means consuming more beets can make you more regular and help prevent constipation. Beets cannot help with all digestion issues, but if you struggle with bloating or constipation, adding more beets to your diet can certainly help alleviate some of these issues. As with any problem in the body, make sure you see a doctor to make sure it isn’t anything life-threatening.

 

5. They Help Improve Exercise Performance

Remember that I said changes to diet and exercise are the best ways to increase nitric oxide production? Well, one of the health benefits of beetroot is it can help improve exercise performance. Whether you are a newbie to fitness or a regular gym-goer, beetroot can increase your stamina and performance. This health benefit is once again due to the nitrate concentration found in beets. Since the intake of nitrates helps the body produce more nitric oxide, the body uses that nitric oxide to improve exercise performance. In turn, exercise helps the body produce more nitric oxide as well, so it creates a positive cycle once you get going.

In order to get these benefits in the gym, you can drink a glass of beetroot juice or eat some beetroot in a salad around 1-2 hours before you hit the gym. That way you have enough time to digest the food/juice and will be able to work out longer and harder (no pun intended).

 

6. Beetroot Helps Fight Cancer Cells

A potentially life-saving health benefit of consuming more beets is they may help fight cancer. This is believed to be due to the high antioxidant content of beetroot. Beets are a strong source of polyphenols, so are being looked at as a holistic method of fighting cancer. There was a 2021 study conducted that shows a positive correlation between supplementing with beetroot and chemopreventative properties, but more long-term studies are needed.

 

7. Beets Help With Weight Management

Like I said at the beginning of the article, beetroot is ideal for weight loss. This is because they are low-calorie, low-fat, and high-fiber. Here are some basic stats on the beetroot for your viewing pleasure.

Based on a serving size of one cup (136 grams) of beetroot:

 

• Calories: 43
• Water Content: ~88%
• Protein: 1.6 grams (~3% of RDA)
• Carbs: 9.6 grams (~13% of RDA)
• Sugar: 6.8 grams (~7.5% of RDA)
• Fiber: 2.8 grams (~2%-3% of RDA)
• Fat: 0.2 grams (virtually no fat)

A great health benefit of high-fiber foods like beetroot is that they help you feel fuller longer. This means you won’t feel hungry as much. Add that to the already low-calorie content, and you have a great food option for weight loss.

 

8. Beetroot Helps Fight Inflammation

Another health benefit of beetroot is its antioxidant content. Beets contain polyphenols and betalains. These antioxidants have anti-inflammatory properties. This means beets may help fight inflammation in humans. More research is needed to confirm this, but there is some promise for this health benefit. Polyphenols have more research on fighting inflammation than betalains, so either way, the antioxidants found in beets may help fight inflammation.

 

9. Beets Help Keep Bones Strong

None of us want weaker bones. We kind of need those to do anything. Thankfully, consuming beetroot may help strengthen bones. This is due to the magnesium content within beets. We need magnesium to keep our bones strong. Since a serving of beetroot contains roughly 6% of our daily magnesium needs, beetroot helps our bones stay strong and resilient as we age.

 

10. They Keep Our Liver Healthy

This health benefit is a big one. Beetroot contains antioxidants and enzymes that help detoxify the liver by increasing bile production. This not only helps protect the liver but also allows function more efficiently. Since the liver is the body’s main detoxifier, we want to do what we can to keep it healthy. Eating beetroot is certainly a good place to start.

 

How Can You Incorporate Beetroot Into Your Diet?

Beets are surprisingly versatile as far as options for adding them to a balanced diet. Beetroot can be eaten raw, canned, pickled, steamed, boiled, or roasted. Below I will list some common ways you can add more beetroot to your diet.

 

• Beetroot juice (homemade or store-bought).
• Beet powder (can be added to oatmeal, smoothies, or baked goods).
• Chopped up and added to salads.
• Crushed up and used in hummus or homemade dips.
• Blend beets into smoothies.
• Dice them up to add to a slaw.
• Supplemented as a powder mix or lozenge to take on the go.

 

Of course, there are plenty of other ways to prepare beets (might be a future article). This is a good starting point to explore the best way to fit beets into your diet based on needs, preferences, and lifestyle.

As a final thought, make sure to do your research and make sure beetroot is a good choice for you. For most people, beets are safe for consumption. Get creative and find interesting ways to add beets to your diet. They are packed with tons of health benefits that one article just isn’t enough to cover (again…might be a future article). Be sure to share this new info with someone who needs a good reason to try beets. For more info on nitric oxide and other healthy living tips, check out the rest of our blog here.

 

Some of the best foods that lower blood pressure are vegetables rich in nitrates you can buy at the grocery store or local produce market. These nitrate-rich foods are so helpful thanks to nitric oxide. Nitric oxide (NO) is a gas that the body naturally produces. NO plays a vital role in various functions in the body. Nitric oxide is a key contributor to our overall health and wellness. Nitric oxide also is responsible for a multitude of health benefits such as:

 

• Bone Health
• Immune Support
• Brain Health
• Lung health
• Skin Health

Thankfully, many foods high in nitrates serve as a natural NO booster once eaten.

 

How Do Nitrates Convert Into Nitric Oxide?

There are a few ways to produce nitric oxide in the body. One of these ways is through the conversion of nitrates from vegetables. This begins as soon as you eat these vegetables. While we are chewing up the vegetables, the oral bacteria convert nitrates into nitrite. As this food and nitrites begin going through the digestive system into the GI tract, nitrite converts into nitric oxide.

 

What Does This Conversion Have To Do With Lower Blood Pressure?

Simply put, one of nitric oxide’s big roles in the body is lowering blood pressure. This means any vegetables high in nitrates and other NO precursors are also great for lowering blood pressure. Any nitric oxide booster will also help lower blood pressure so for that alone, it is worth eating some of the foods we will go over. Nitric oxide helps to lower blood pressure via vasodilation. This is the expansion of blood vessels in the presence of nitric oxide. As blood vessels expand, blood can flow better. This in turn allows for more efficient oxygen and nutrient delivery throughout the body. However, for today, all we are focusing on is lowering blood pressure.

Why does this matter? High blood pressure is one of the most common risk factors reserach assicates with an increased risk of heart disease. Fortunately for us, it is a risk we can take action against to reduce or offset significantly with the right lifestyle changes.

 

A Change In Diet Can Lower Blood Pressure

One of these changes easy enough to make is a change in diet. A strong heart-healthy diet includes vegetables, fruits, whole grains, nuts, seeds, and lean protein sources. This article will list several foods that will improve your heart health and lower blood pressure by boosting nitric oxide naturally.

 

Foods That Will Lower Blood Pressure

 

1. Beets And Beetroot

Beets and beetroot are one of the best sources of dietary nitrates. Not only that, beets contain high levels of potassium, which is also helpful in regulating blood pressure. While promoting lower blood pressure, beets also carry other health benefits such as improved exercise performance. There have been studies that show consuming beets can lower blood pressure levels in older and overweight individuals.

Because of the support beets have for reducing blood pressure, they are best to consume as often as possible. Furthermore, the leafy green part of the beet is also edible, so don’t skip out on it.

Try to get fresh beets from the produce section as this will contain the densest concentration of nutrients. Beets can be cooked and eaten in salads, used as a base for hummus, and can be blended into smoothies. Beets are also popular in certain slaws and mashed to be used as a dip or spread.

 

2. Arugula

This spicy leafy green has probably one of the highest concentrations of nitrates in nature, even more so than beets in some measurements. Arugula has studies that show consuming it can help with endothelial function and blood pressure regulation. Adding arugula to your diet may help lower blood pressure due to the high level of nitrate found in it.

Arugula is great cooked or uncooked. It makes a great addition to salads, on sandwiches, as a pizza topper, and as a garnish in soups and pasta.

 

3. Kale

Kale is another leafy green vegetable with a high nitrate concentration. This means since nitrates convert into nitric oxide, consuming kale may help lower blood pressure. Eating kale also has a reputation for promoting a healthy microbiome in the mouth. Kale also contains antioxidants such as quercetin which help destroy free radicals that inhibit nitric oxide production.

Kale is a common ingredient in various salads. Furthermore, you can add kale to your diet by blending it in smoothies and cooking it. However you want to consume kale, doing so may help lower blood pressure and reduce inflammation in the body.

 

4. Spinach

Not only does this popular leafy green contain adequate levels of nitrates, but also contains high levels of potassium, folate, and magnesium. Furthermore, spinach contains lutein. Lutein helps prevent artery walls from thickening. This reduces the risk of high blood pressure and stroke.

Spinach can be eaten cooked or uncooked. It is great in a salad or smoothie. They are also great steamed or sautéed. If you are serious about lowering your blood pressure, spinach is a tasty and healthy addition to your diet.

 

5. Celery

Celery is a popular vegetable for those looking to lose weight. This vegetable also has a decent nitrate concentration as well as compounds called phthalides. These compounds may act similar to nitric oxide by relaxing blood vessels and lowering blood pressure.

Like many vegetables, celery is great consumed raw or cooked. A common snack is celery dipped in a variety of sauces and and spreads. These include hummus, peanut butter, cheese sauce, and dressings.

 

6. Cucumber

This vegetable breaks away from the nitrate-rich options, but still has merit for lowering blood pressure. Cucumber is a great source of L-citrulline, an amino acid that helps produce NO in the body. L-citrulline converts into L-arginine in the body, which is then further converted into nitric oxide. Another reason to add cucumbers to your diet is because they are rich in potassuim. Potassium helps to reduce water retenion brought on by excess sodium. Because of this, potassium helps to lower blood pressure.

Cucumbers are enjoyed raw mostly, sliced up and eaten as is, lightly salted, or dipped in your favorite sauces and spreads such as hummus and dressings. You can also chop them up for a salad and even add them to your drinking water. Any way you want to slice it, cucumbers are an excellent choice for reducing blood pressure.

 

7. Mixed Berries

Since this article is not just about vegetables that can lower blood pressure (might be a later article), it seems fitting to branch out and add some other healthy foods. For me, this includes berries. Berries are a delcious and healthy treat you should absolutely have in your diet. Berries are potentially able to help reduce blood pressure as well as benefit the body in various other ways. One of the biggest benefits to eating berries are the antioxidants. Most berries have tons of antioxidants such as anthocyanins, flavanoids, and quercetin. In particular, berries containing anthocyanins are able to increase nitric oxide levels in the body, which means the vasodilation resulting from the nitric oxide will reduce blood pressure.

Some of the berries with anthocyanins and other nitric oxide boosting antioxidants include:

 

• Blueberries
• Raspberries
• Strawberries
• Pomegranate
• Cranberries
• Blackberries
• Elderberries

These are all best eaten raw. Give them a quick rinse and just eat a couple handfuls of them to reap the benefits. Berries are low-calorie and nutrient-dense so are a great snack. You can also add them to salads or smoothies.

 

8. Beans And Lentils

If you are in need of a protein source that is not meat but still has health benefits, here you go. While a lean meat is best for protein, beans and other lentils still have plenty of protein and help lower blood pressure thanks to the fiber and potassium they contain.

Beans need to be cooked to be eaten, and must be cooked thoroughly to avoid certain stomach issues such as nausea, vomiting, and diarrhea. Certain beans contain lectin, a protein that causes intestinal distress if beans are not cooked thoroughly. However, not all beans contain lectic, so just be mindful of your choice in bean. Make sure you follow the soaking and cooking instructions that come with your choice of bean. A good rule of thumb is to soak them overnight before you cook them, and let them boil for at least an hour or until tender. There are canned and pre-cooked options in stores as well if you are worried about doing them wrong or do not want to take the time to prep them. Beans are great alone or paired with other foods such as rice, meat, and vegetables.

 

Choosing The Right Foods To Lower Blood Pressure

Just to clarify, there are certainly more than eight foods that will help lower blood pressure. This list serves as a starting point. There are numerous factors that will dictate what foods you choose to add to your diet. Some of those factors include:

 

• Diet you currently follow
• Dietary preference
• Food allergies
• Food sensitivities such as gluten
• Diet needed based on medically-diagnosed nutrient deficiencies such as anemia

Be sure to consult your doctor if you are worried about adding a specific food to your diet. For most people, these foods are generally safe and healthy choices. Be sure to do your due diligence and find foods that are right for your needs and lifestyle.

All of these listed will help you lower your blood pressure, but if you want to look for others, look for foods high in nitrates, L-citrulline, and L-arginine as a starting point. Foods high in potassium and magnesium will also help as well.

Be sure to share this article with someone who needs help lowering their blood pressure. For more education on nitric oxide and living a healthy life, check out the rest of our blog here.

 

 

As we get older, we become more susceptible to a multitude of illnesses such as heart disease, stroke, and other cardiovascular health problems. Aging is a natural and beautiful process but can become scary if you are not taking the necessary steps to stay healthy. Your heart health is vital to a happy and healthy existence. With this in mind, this article will explore actionable steps you can take today to improve your current cardiovascular health and live your best life.

 

What Is Cardiovascular Health?

Cardiovascular health refers to the overall health status of your heart and blood vessels. Your heart pumps blood and your blood vessels deliver essential oxygen and nutrients throughout the body. The efficiency of this blood delivery can affect your energy and stamina, your immune system function, your brain health, your lung health, and so much more. Therefore it is vital that you do what you can to keep your heart and blood vessels healthy and functioning optimally.

 

The Importance Of Cardiovascular Health

I feel like this should not have to be explained, but just in case I am wrong, here are some basic facts and statistics about cardiovascular health:

 

• Cardiovascular disease (heart disease) is the leading cause of death for people in the U.S.
• Roughly 1 out of 5 deaths in 2020 were from cardiovascular disease
• Roughly one person dies every 34 seconds in the U.S as a result of cardiovascular disease.
• The most common cardiovascular disease is coronary heart disease, which killed over 382,000 people in 2020 alone.
• Someone suffers from a heart attack in the U.S. roughly every 40 seconds.

 

Risk Factors Of Cardiovascular Disease

Do these facts bother you? They should. These statistics are only likely to grow worse if people do not create changes in their daily habits and lifestyle to prevent the onset of risk factors of cardiovascular health problems from setting in. Risk factors of cardiovascular disease include:

 

• high blood pressure
• high cholesterol
• diagnosed as diabetic or prediabetic
• obesity
• sedentary lifestyle
• excessive smoking and/or drinking
• poor diet

You need to be taking steps to avoid these risk factors from developing to give yourself the best chance to avoid developing any cardiovascular health problems. What steps do you need to take? Let’s explore those now.

 

8 Steps For Protecting Your Cardiovascular Health

I would like to say right out of the gate that these steps are not everything you can do to promote good cardiovascular health, but are merely a starting place to get you on the right path. With that out of the way, let’s jump into 8 steps you can take today to improve your cardiovascular health and keep your heart and blood vessels functioning at maximum efficiency.

 

Step 1: Stop Smoking

The carcinogens and other chemicals found in cigarettes create an increased risk of developing cardiovascular disease. In fact, despite the almost common knowledge that smoking is bad for your health, millions of Americans still continue to smoke. If you want to protect your cardiovascular health, the best thing for you to do is quit smoking. Smoking tobacco can easily lead to addiction due to nicotine, so quitting is easier said than done. However, there are some healthier alternatives to reducing or quitting smoking altogether if you are willing to put forth the effort. Some options for those looking to quit include:

 

• Counseling
• Nicotine replacement therapy (patches, gum, lozenges, etc.)
• Medication
• Develop a support system for accountability
• Avoid triggers
• Keep your mind busy with new hobbies, activities, etc.
• Develop a reward system for curbing the habit
• Be patient with yourself because breaking long-term habits takes time.

Add some of these tips to your arsenal and quitting smoking will be a little easier. Trust me, it will be worth it when you’re older and your heart and lungs are in good condition.

 

Step 2: Promote Cardiovascular Health By Eating Right

The foods you eat have the greatest impact on your overall health. Because of this, your diet is a double-edged sword that is either your greatest weapon or will kill you faster. However, eating a heart-healthy diet is not very difficult. A diet that would promote good cardiovascular health would consist of fruits and veggies, lean meats, fish, whole grains, nuts, and seeds. Foods to avoid would be heavily processed foods, excessive sugar, and foods high in saturated and trans fats. Below I will list a few diets that are great for promoting heart health.

 

• The Mediterranean Diet
• The DASH diet
• Veganism
• Vegetarianism
• Variations of low-carb diets

All of these have different parameters but serve to limit processed foods and foods high in sugar, saturated fats, and trans fats while promoting whole grains, lean protein, healthy fats, and lots of fruits and veggies.

 

Step 3: Be More Active

Similar to diet, exercise is one of those tools that can benefit or harm you depending on how you use it. To promote cardiovascular health, you need to be more active. Unfortunately, we live in a modern world where we spend most days sitting at a desk, sitting in a car, or sitting on a couch. Obviously, you do not have to spend hours killing yourself in the gym to avoid cardiovascular disease, but you do need to sit less if you want to avoid some of the risk factors for cardiovascular disease development such as high blood pressure and high cholesterol.

Daily activity is all you need to offset those risk factors. It can be as simple as a 10-15 brisk walk every day. Another thing you can do to move more is when you are at home or anywhere where you are sitting for long durations of time, get up and move around every 15, 30, 45, or 60 minutes for 1-2 minutes. Some other life hacks for increasing your daily activity include:

 

• Taking the stairs when possible
• Parking farther away from the doors
• Walk instead of drive whenever you can
• Move during commercial breaks when watching TV

It is small steps like this done consistently over time that have an impact. Get moving, and stay consistent. Your heart will thank you later.

 

Step 4: Lose Weight

This step is very similar to step 3, but here the focus is on losing weight rather than just moving more. This will require a little more activity than just taking the stairs, but you still don’t have to kill yourself for hours in the gym to see results here. Obesity is a big risk factor associated with heart disease, so losing weight will not only improve your cardiovascular health but also improve your quality of life. Here are some ways you can lose weight without killing yourself with intense workouts for hours at the gym:

 

• Increase protein intake. Protein is very filling, so eating more protein will make you feel fuller longer, which will reduce your caloric intake over time and help you lose weight.
• Hydrate. Drinking water regularly not only helps you feel full but also helps the body avoid retaining water weight. Drinking water should be something you do plenty of every day.
• Eat smaller portions. Consuming fewer calories will lead to weight loss.
• Move more. Increasing daily activity will burn more calories, increasing the amount of weight you can lose.

These are just a few tips you can implement today to help you on your weight loss journey. Healthy weight loss takes time, so avoid detoxes, juice diets, weight loss teas, and other “fast results” methods. Most of these are scams and the results are not permanent. The only truly permanent solution to losing weight is diet and exercise. Manipulate these to make sure you are burning more calories than you are consuming, and you will eventually lose weight and keep it off.

 

Step 5: Avoid Eating Too Much

We all tend to overindulge a bit during the holidays, and for most of us, that’s okay. It’s when this becomes a habit that your cardiovascular health becomes at risk. When you overeat, the heart has to push more blood to the digestive system to compensate for the extra work the stomach has to do to digest all that food. If this becomes a habit, there is less blood available for other organs. Another issue with overeating is this can lead to faster or irregular heart rhythm. This in turn can lead to an increased risk of a heart attack.

To avoid overeating, here are a few tips you can implement.

 

• Eat slowly
• Eat smaller portions
• Have more protein with your meals
• Limit distractions such as phones and TV during meals
• Drink more water

These tips will help you limit your overeating and decrease the risk of developing cardiovascular problems.

 

Step 6: Less Stress = Better Cardiovascular Health

It should be no surprise that stress is bad for you. However, stress can be a silent killer that many do not expect. How is this? The body has literally hundreds of different responses to stress, and some of those responses are harmful to your cardiovascular health. A couple of responses to stress include increased heart rate, a spike in blood pressure, and rapid breathing. High blood pressure is a particularly harmful stress response. If you are consistently stressed, your blood pressure could remain high over time, increasing the risk of heart disease or other cardiovascular problems.

Learning to manage stress will help you avoid creating a stress cycle. Some helpful tips for managing stress include:

 

• Nose breathing and other slow breathing patterns
• Meditation
• Mindfulness exercises
• Yoga
• Developing fun hobbies

Try a few of these today or do a little research and find some other ways to reduce stress that fit your lifestyle.

 

Step 7: Have An Attitude Of Gratitude

I know this step might sound cheesy, but just taking a few moments each day to count your blessings and be thankful for the good things in your life can improve your cardiovascular health. Some ways to practice gratitude include:

 

• Start a daily gratitude journal
• Verbally list 1-3 things you are grateful for each morning
• Take a gratitude walk
• Leave yourself notes around the house or office of things you are grateful for

As you can see, it does not take much to develop an attitude of gratitude. It can take as little as 10-15 seconds a day. Doing this can reduce blood pressure and stress by releasing positive emotions to counteract the negative emotions causing stress. This is one of those ways that we can see in action the old saying, “where the mind goes, the body follows.”

 

Step 8: Boost Your Cardiovascular Health With Nitric Oxide

Nitric oxide is a powerful signaling molecule and vasodilator. This means it dilates the blood vessels, making blood flow more effective. This in turn lowers blood pressure and helps nutrients and oxygen get delivered more efficiently throughout the body. There are plenty of other benefits to boosting nitric oxide, but for today’s topic, vasodilation is the one we want to focus on. Diet and exercise can both increase your body’s natural nitric oxide production. However, if you are older, you might need a supplement. A supplement containing dietary nitrates or the amino acids L-citrulline and L-arginine will all convert into nitric oxide when consumed.

Some other ways to boost nitric oxide include:

 

• Exercise
• Getting sunlight exposure
• Eating lots of fruits and veggies
• Eating lots of leafy greens

 

Final Thoughts

Aging can be beautiful and terrifying all at once. It is something that is inevitable and happens to us all. What we can do is take steps to ensure we are as healthy as possible as we age. For more healthy living tips, check out the rest of our blog.