The Osteoporosis Reversal Program is a comprehensive nutrition and exercise plan that benefits not just your bones, but the whole body – and that includes cardiovascular health.
Believe it or not, your heart has more to do with your bone health than you may have considered. So today you’ll discover why a healthy, functional cardiovascular system is vital for your bones, and we’ll review six Foundation Foods that have proven artery-cleansing effects.
We’ll also take an in-depth look at one of the major artery-clogging culprits found in many supplements.
Let’s get started!
The Little-Known Connection Between Your Heart And Your Bones
When you talk to your doctor about osteoporosis, it’s highly unlikely that he or she will bring up your cardiovascular health. The two issues are entirely separate in the medical community.
The health of these two biological systems, though, is actually linked, and here are the main reasons why.
If your circulatory system is not functioning well, then nutrients won’t be delivered to your bone cells where they can strengthen and increase density. Toxins can’t be removed effectively, either.
Additionally, a healthy cardiovascular system makes it possible for you to engage in bone-building exercises like walking and jogging. And of course, regular exercise is beneficial for your heart as well.So as you exercise to build your bones, you’re also helping your cardiovascular system.
Eating bone-smart foods is another way to benefit your heart, because so many Foundation Foods are rich in artery-cleansing components.
So let’s take a look at the six most effective Foundation Foods that purify your arteries.
1. Asparagus*
I always look forward to the first asparagus spears of spring. This delicious vegetable contains no fewer than six Foundation Supplements: Vitamin K; Vitamins B1, B2, and folate; Vitamin C; and Vitamin D.
Plus asparagus contains glutathione, the Master Antioxidant, protecting your bones and arteries from free radical damage.
Its high fiber content and anti-inflammatory compounds are additional weapons against heart disease.
2. Watermelon*
Summer is the perfect time to split open a bone-healthy, artery-cleansing watermelon. This sweet, juicy melon is an excellent way to hydrate – 92% of it is pure, alkaline water. Proper hydration is absolutely vital to both bone and heart health.
Watermelon contains Foundation Supplements Vitamin A and Vitamin C. In addition, you’ll find potassium, beta-carotene, and the antioxidant lycopene in watermelon.
Lycopene is a carotenoid, and research shows that it actually stimulates the activity of osteoblasts.1 And its antioxidant activity protects your cardiovascular system from free radical damage.
Watermelon contains an amino acid called citrulline, which your body uses to manufacture another amino acid called arginine. Arginine improves blood flow, and preliminary research suggests that it may prevent the accumulation of excess fat. That is important if you want to keep your arteries clear.
3. Oats*
This acidifying whole grain has a definite place in bone and heart-smart nutrition. A three-year study involving 200 postmenopausal women with cardiovascular disease showed that eating whole grains like oats decreased the formation of arterial plaque.2 Oats also slow the progression of stenosis, a condition where the arteries narrow.
Oats are rich in bone-building manganese, phosphorous, copper, and magnesium. Just because they are acidifying doesn’t mean you shouldn’t eat them!
4. Salmon*
Delicious salmon is another acidifying food that offers nourishing nutrients that build bones and boost heart health. Salmon is rich in Vitamin D, which is essential for calcium absorption.
Salmon is a fatty fish, so it contains significant amounts of heart-friendly Omega-3 fats. In addition to their anti-inflammatory properties, Omega-3s lower the risk of heart attack, stroke, and hypertension.
If you have the Osteoporosis Reversal Program, then you know how important Omega-3 fats are to bone health. They increase the absorption of calcium and Vitamin D, and modulate bone turnover.
5. Avocados*
Once decried as an unhealthy “high-fat” food, avocados now have the rightful reputation of being a very heart-friendly food. They are indeed high in fat, but it’s monounsaturated fat, which lowers cholesterol.
Avocados decrease oxidative stress levels in the blood, which is a significant boost for your cardiovascular health. These rich fruits contain bone-building vitamins C, D, and K, in addition to trace minerals copper and boron. Avocados also contain folate, which is the naturally-occurring form of folic acid.
Potassium, a mineral that’s essential for balancing salt intake, is also found in avocados. Potassium is a key player in blood pressure regulation and electrolyte balance.
And finally, avocados offer plenty of heart-healthy fiber.
Because avocados are such a high-fat food, choose organic whenever possible. Pesticides and other agricultural chemicals are fat-soluble, which means that high-fat foods “hold on” to these toxins more readily.
6. Walnuts*
You may be surprised to find nuts among the Foundation Foods. But like salmon and avocados, walnuts are rich in Omega-3 fats, and they actually help regulate bone turnover by inhibiting osteoclasts and boosting osteoblast activity.
Walnuts also contain boron, copper, and manganese, a key trio in the formation of an antioxidant called Superoxide Dismutase. This is a very powerful antioxidant that acts as a potent anti-inflammatory by catalyzing the most common free radicals found in the body. That is why walnuts protect your arterial walls (and your bones) from oxidative damage.
Walnuts decrease LDL cholesterol and increase gamma-tocopherol, a constituent of Vitamin E that has been shown to protect against heart disease.
*Foundation Food
These six foods are just a few of the Program’s Foundation Foods that promote the renewal of your bones and overall health. But there’s more to heart health than just choosing the right foods.
Avoiding Clogged Arteries Includes Choosing The Right Calcium Supplement
Savers are aware that taking the wrong kind of calcium supplement can raise your risk of heart attack. In fact, one of the components of arterial plaque is calcium; and the presence of plaque is a risk indicator for cardiovascular disease.
In the not-too-distant future, scientists may be able to predict heart attacks and other cardiac events by measuring the amount of calcium in the arteries. Participants in a recent study were followed for five years after their initial arterial calcium levels were evaluated. Those “with an initial calcium score greater than 400 were at significantly increased risk for severe cardiac events.”3
You might wonder if you should take a calcium supplement, then, given this information. The question, though, is not whether you should take calcium or not. The question is…
What Kind Of Calcium Should You Take?
In fact, you should back up a moment and ask another question: how does calcium get into the arteries to begin with?
The reason calcium lodges in the arterial walls is because it’s not being absorbed into the bones and other cells of the body, where it belongs. Inorganic calcium such as calcium carbonate, oyster shell, dolomite, to name a few – the most common forms found in supplements – can lodge in soft tissues such as blood vessels and even the joints.
Another study points out the difference between calcium supplementation and calcium derived from food, the latter being the most absorbable form.
The study concludes that:
“Increasing calcium intake from diet might not confer significant cardiovascular benefits, while calcium supplements, which might raise MI (myocardial infarction or heart attack) risk, should be taken with caution.”4
So back to the question of what’s the best calcium supplement to take? Clearly, the answer is organic, plant-based calcium.
Calcium From Plants Is The Most Bioavailable
As mentioned earlier, the calcium found in many supplements is basically limestone or rock. Plants, including algae, take up calcium from their surroundings and bind them to other molecules in the plant. In other words, plants convert calcium into a highly bioavailable form of this mineral, which means that it’s efficiently absorbed into our cells.
What This Means To You
As you work to improve your bone health, it's important to remember that your cardiovascular health is also a crucial factor. By understanding the link between your heart and your bones, you can take steps to improve both.
A healthy cardiovascular system is necessary for your bones to receive the nutrients they need and for toxins to be removed effectively. Engaging in bone-building exercises like walking and jogging is beneficial for both your bones and your heart. Additionally, incorporating bone-smart foods into your diet can benefit both systems, as these foods often contain artery-cleansing components.
We identified six Foundation Foods that are particularly effective at purifying your arteries, including asparagus, watermelon, oats, salmon, avocados, and walnuts. Choosing these foods as part of a balanced diet can help promote the renewal of your bones and overall health.
Finally, it's important to choose the right calcium supplement to avoid the risk of arterial calcification. Opting for organic, plant-based calcium can provide the most bioavailable form of this mineral, which is efficiently absorbed into our cells.
By making smart choices for your heart and bones, you can support your overall health and wellbeing.
References
1 Kim, L.; Rao, A.V.; and Rao, L.G. “Lycopene II – Effect on osteoblasts: the carotenoid lycopene stimulates cell proliferation and Alkaline Phosphatase Activity of SaOS-2 Cells.” Journal of Medicinal Food. Summer 2003. 6(2): 79-86. Web. https://www.ncbi.nlm.nih.gov/pubmed/12935317
2 Erkkila,m Aria T., et al. “Cereal fiber and whole-grain intake are associated with reduced progression of coronary-artery atherosclerosis in postmenopausal women with coronary artery disease.” American Heart Journal. July 2005. Vol 150, issue 1, pp 94-101. Web. https://www.ahjonline.com/article/S0002-8703%2804%2900507-1/references
3 Radiological Society of North America. “High Calcium Level In Arteries May Signal Serious Heart Attack Risk.” ScienceDaily. ScienceDaily, 31 July 2009. www.sciencedaily.com/releases/2009/07/090728083245.htm
4 Li., K., et al. “Associations of dietary calcium intake and calcium supplementation with myocardial infarction and stroke risk and overall cardiovascular mortality in the Heidelberg cohort of the European Prospective Investigation into Cancer and Nutrition study (EPIC-Heidelberg). Heart. June 2012. 98(12): 920-5. Doi: 10.1136/heartjnl-2011-301345. Web. https://www.ncbi.nlm.nih.gov/pubmed/22626900
You May Also Like These Related Articles:
Save Our Bones Bulletin: Over-Caffeination Depletes Bones; Exercise Confirmed As A Bone-Regenerative Therapy; EPA Bans Neurotoxic Insecticide 56 Years Too Late
Three Seldom-Mentioned And Surprising Health Benefits Of Calcium
Top 10 Nutrients You Need To Sleep Restfully (And To Build Strong Bones)Comments on this article are closed.
-
-
Ann, you can find organic calcium powder on Amazon.
-
-
Vitamin K2 should move the Calcium from the arteries into bones and teeth regardless of the type of Calcium taken. If the Calcium from carbonate goes into the blood that means it is absorbed. With vitamin K2 it should go in bones and teeth as this vitamin causes methylation of the required enzymes to carry the Calcium into the bone matrix.
-
Vitamin K2 and also D3 can help prevent problems with inorganic calcium. However, a study published in the BMJ points to the discovery that “…long-term intake of calcium on cardiovascular health is that it renders the normal homeostatic control of calcium concentrations in the blood ineffective.”
And many studies found that “…increased levels of blood calcium have been correlated with elevated blood clotting and calcium deposition in blood vessels, which leads to arterial hardening. Both of these effects increase the risk of heart disease.”
-
-
Hi Vivian,
Which plant based calcium supplement do you recommend?
Marilyn-
Marilyn, I’m quite sure you’ll find this article interesting. It also explains about TrueOsteo, the calcium supplement we recommend and gives you a link to a first-time discount should you wish to purchase it:
https://saveourbones.com/can-calcium-cause-brain-lesions-kidney-stones-and-heart-attacks/
-
-
Informative content!
-
Glad to know you enjoy our articles!
-
-
Hi Vivian, recently I fell and had a fracture in my left femur. At that time I was following your program and taking TrueOsteo. During the course of the fall and the surgery, I develop blood clots in my lung, so the Dr. said to stay away from calciums with Vitamin K like TrueOsteo. I would like to hear from you what other calciums should I take, since TrueOsteo will make my problem worse.
Thank you. Nora-
Nora, I’m sorry that you have to deal with that! You should focus on getting enough calcium from foods.
-
-
In the list of good fruits/vegs to eat are asparagus and salmon.. Are they also good to eat canned, since they are not always available fresh?
-
Ideally, you should eat them fresh and organic, but if you can’t get them like that, you can opt for canned. Please make sure the cans are BPA-free.
-
-
Dear Vivien,
I’m interested in the ongoing debate about calcium supplementation. From my own experience, whenever I have taken any calcium supplements, my blood calcium levels were found to be significantly raised, with no benefit to my bones, according to the Consultant. Eventually I stopped taking calcium when I came off steroids, instead relying on a calcium rich diet, as well as vitamin D in food and from exposure to sun daily. I am regularly blood tested and my calcium and vitamin D levels are good, so I know this to be the case..
I realise everyone is different and many people will benefit from the correct calcium supplement, but if your diet has a good level of calcium, magnesium, vitamin D and vitamin K , your bones will benefit and there will be no need to supplement.
I have been studying nutrition on line and track my vitamins and nutrients through a programme called supertracker to ensure I am getting adequate amounts of each nutrient and vitamin.
I enjoy all your articles and have been taking on board your helpful advice about diet and exercise. This has helped me a lot in maintaining healthy bones.
Thanks, best wishes Anne
-
Hi Anne,
I couldn’t agree more that dietary calcium (especially from plants) is the most bioavailable form of this mineral. It sounds like you are very in-tune with your body and its needs, which is fantastic. That awareness and knowledge will do more for your bone health than anything else!
-
-
Hi Vivian,
Is it okay to take your plant calcium with dairy products like yogurt? I open up my capsules and mix with my cereal/yogurt. I heard you should not take calcium with dairy because of lack of absorption. Please advise.
Thanks.
Marilyn-
Hi Marilyn,
If you’re mixing your calcium in with alkalizing dairy products such as organic kefir or plain, unsweetened yogurt, then it should not inhibit the absorption of the calcium. Mixing the calcium supplement with an acidifying dairy product such as straight cow’s milk could impact absorption, because milk is acidifying and high in animal protein, which inhibits calcium uptake.-
You might also check with your raw dairy farmer, as they might know differently regarding calcium and organic, raw cow’s milk over the conventional slop.
-
-
-
The problem for me with calcium is that I have taken Calcium Citrate for years with Magnesium and Vit D3. I do have some plaque in my carotid arteries. I also have severe osteoporosis. So obviously there has been very little if any absorption of it in to my bones. When I allowed a tablet to dissolve in an acidic juice it became very granular and not totally suluble. In any case more recently I decided to stop taking calcium and am now taking only magnesium and Vit D3 as well as VK2. I also have a concern about plaque in my brain. A few years ago I attended a lecture by a specialist in Osteoporosis and he recommended that we stop taking calcium because of cardio research. The problem with any supplement that I take is that I don’t really know the long term outcome for my body. Seems to me it is a gamble. Obviously how we feel and function are not always good indicators if a major health event happens while you are thinking you are well. I also take glucosamine with chondroitin and wonder about long term use of that. If anyone has feedback about that I would be pleased if you reply. Thank you.
-
More reasons to stick to organic calcium, Betty!
-
-
How much of these antioxidant foods does a person need to eat everyday to be effective to clean out the arteries. I enjoy your articles.
-
Good question, B. You can eat these foods as often as you like, as long as you are getting plenty of variety in your overall diet. Eating some of the foods on this list several times a week is a good “minimum” place to start. 🙂
-
-
Regarding calcium supplements my doctor has prescribed to me 750 mg calcium carbonate (equivalent to 300 mg calcium) and 200 I.U colecalciferol (equivalent to 5 micrograms vitamen D) – 2 tablets twice a day. I actually take two tablets a day as I think 4 is excessive. I would appreciate your opinion on this.
-
Dear D. Gray,
You are right to be concerned about the excessive amount, especially since your doctor prescribed calcium carbonate, which is inorganic. As I wrote in the post above, “The reason calcium lodges in the arterial walls is because it’s not being absorbed into the bones and other cells of the body, where it belongs. Inorganic calcium such as calcium carbonate, oyster shell, dolomite, to name a few – the most common forms found in supplements – can lodge in soft tissues such as blood vessels and even the joints.”
-
-
Dear Vivian , thank you so much for the regular updates and the most worthwhile nutritional information to support our health and wellbeing . Our whole family values your publications and can’t thank you enough. My mum has osteoporosis and unfortunately after years in fosamax ended up with a fracture of the femoral neck . Of course I purchased your book and we have changed our ways ! Recently mum has been placed on warfarin and although is love for her to take a plant based calcium I’m worried about the vitamin k interfering with the warfarin . What might be the next best thing in terms of a calcium supplement ? Thank you for caring and supporting all women .
-
I understand your concerns, Vicky. If your mother is on Warfarin, make sure she checks with her doctor before she takes any Vitamin K supplement, or calcium supplement containing Vitamin K.
If you choose a different calcium supplement without Vitamin K, just look for plant-based calcium (usually it’s derived from algae).
-
-
Vivienne. I really have a question for you. Due to a bout of lassitude and my balance deteriorating my Doctor ordered blood tests and found that my sodium levels were dangerously low. Apparently if they go too low this can lead to death.
Of course he ordered an immediate massive intake of salt and a reduction in liquid intake. Now for years I have consumed very little salt. I will be 80yo next year and have a very low blood pressure and heart rate and do suffer from any of the ‘modern’ diseases.
The question is: is there any other method or supplement available that can raise sodium levels in the body without an elevated salt intake?-
Hi James,
One of the keys to balancing your sodium levels is to regulate your electrolye intake. As I write in the Osteoporosis Reversal Program:“Vital organs, like the heart and lungs, and many vital metabolic processes
would stop in the absence of electrolytes. One of the major roles
of sodium is to help balance the amount of fluid in and around the cells
and tissues. Aided by other electrolytes, sodium also regulates the heart,
digestion, and the acid-alkaline balance in the blood. Additionally, nerve
fibers utilize sodium as a primary conductor of nerve cell impulses to
all parts of the body. So it is not surprising that low sodium levels cause
muscle cramps, faintness, fatigue and, in severe cases, convulsions and
death. Conversely, too much salt can cause problems as well, including
high blood pressure and kidney issues.”A proper ratio of potassium to sodium is important. While most people who eat a typical Western diet take in too much sodium in relation to potassium, in your case, backing off on the potassium might help raise your sodium levels. Also, make sure you’re ingesting a healthful salt such as unrefined sea salt.
-
-
Sadly this contains Boron. I’ve had oestrogen related cancer so can’t take this. 🙁 We need a boron free version please!
Hi Vivian, where do I find organic calcium? I seem to remember seeing it once in a health food store, but it was so expensive. I also can’t swallow large pills.