Sport & Nutrition

Everything You Should Know About The Alkaline Diet

Eating right is essential to maintaining good health, but knowing which diet is the best for you can be challenging. Have you heard of the Alkaline diet yet? It's recently gained traction as an alternative to traditional diets focusing on calories, fats, and carbohydrates. Recent research has revealed its potential for improving cardiovascular well-being, with numerous studies showing reductions in inflammation and improvements in overall cardiac functioning. In this blog post, we dive deeper into why the alkaline diet may benefit your heart – and how it differs from other diets! 

What Is The Alkaline Diet? 
An alkaline diet is a dietary approach that emphasizes eating foods with a high pH level (higher than 7) to reduce acidity in the body and promote overall health. It encourages consuming plant-based foods such as fruits, vegetables, nuts, seeds, legumes, and unprocessed grains while limiting animal products and processed items. This type of diet also encourages drinking lots of water throughout the day. It is believed that following this dietary pattern can maintain a healthy pH balance in your body, which helps your organs function properly. This dietary shift can help reduce inflammation throughout the body while providing essential nutrients for optimal energy levels and better overall health. 

How Does It Promote Cardiac Health? 
An alkaline diet may help reduce inflammation and improve heart health by decreasing blood pressure levels. One study found that following an alkaline diet would increase several micronutrients, such as potassium and magnesium, which could help lower the risk of hypertension and stroke and improve cardiovascular health, bone health, and cognition. 
This diet also helps reduce cholesterol levels by encouraging the consumption of plant-based foods high in fiber and antioxidants while avoiding processed foods, typically high in saturated fat and cholesterol. Additionally, this dietary approach focuses on consuming whole grains over refined grains as they are known to lower cholesterol levels due to their higher fiber content. Finally, increasing fruit and vegetable intake has reduced risk factors associated with cardiovascular diseases such as hypertension (high blood pressure). 

Other Pros & Cons Of The Alkaline Diet 
Several pros are associated with following an alkaline diet, including preserving muscle mass and potentially preventing diabetes because it eliminates processed sugars from your meal plan. On the other hand, there can be some drawbacks to following this type of meal plan. For example, a lack of dairy products can be problematic for those who rely heavily on milk or cheese for calcium intake. A lack of protein, if you don't replace those items with other non-meat sources like legumes or nuts, may result in weakness of muscles, disbalance, and slowing metabolism. 
How to Prepare the Alkaline Diet 
Before you begin:
  1. Take a look at your pantry.
  2. Start by removing everything not part of the alkaline diet plan, such as dairy products, processed food, and all types of meat.
  3. Make sure you have plenty of fresh produce for your meals daily. Fruits such as apples, oranges, and bananas are all considered alkaline-friendly foods. 
  4. Try to buy organic whenever possible; organic fruits and vegetables contain fewer pesticides, which can be acidic when digested. 

Following scientific research, we composed a 7-day meal plan based on the alkaline diet. You may try it to discover whether it is good for you, but remember to act carefully and consult a nutritionist to avoid any potential health issues.

Day 1: 
Start your day with a green smoothie or juice. Eat alkalizing foods such as avocado toast or a vegetable omelet for breakfast. For lunch, enjoy a quinoa salad or vegetable soup. For dinner, have roasted vegetables or a vegetable stir-fry. 
Day 2: 
For breakfast, have oatmeal with almond milk or a green smoothie. For lunch, enjoy lentil soup or a salad with grilled chicken. For dinner, have roasted salmon or a veggie burger. 
Day 3: 
For breakfast, have eggs with spinach or a fruit smoothie. Enjoy a turkey sandwich on whole wheat bread or a salad with grilled chicken for lunch. For dinner, have spaghetti squash with tomato sauce or roasted vegetables. 
Day 4: 
Have pancakes made with almond flour or oatmeal with almond milk for breakfast. For lunch, enjoy a black bean burger or lentil soup. For dinner, have roasted chicken or grilled fish. 
Day 5: 
For breakfast, have Greek yogurt with berries or scrambled eggs. For lunch, enjoy tuna salad on whole wheat bread or lentil soup. For dinner, have beef steak or roasted vegetables. 
Day 6: 
Have oatmeal with almond milk or pancakes made with almond flour for breakfast. For lunch, enjoy roasted chicken or grilled fish. For dinner, have spaghetti squash with tomato sauce or roasted vegetables. 
Day 7: 
For breakfast, have eggs with spinach leaves or Greek yogurt with berries. Enjoy tuna salad on whole wheat bread or black bean soup for lunch. For dinner, try roast beef or grilled lamb chops.

For a healthier heart, an alkaline diet may be the way to go! Studies have found that this particular dietary approach has improved cardiovascular health. Give it a try and get your ticker running at full speed again!

Respectfully yours,