Heart Chakra Nutrition
Choose dishes and practices that help your heart, the center of love and compassion
The heart chakra is given the Sanskrit name of Anahata. It is the fourth chakra and is involved in our ability to connect with and love others. When your Anahata is in balance you are a person who feels love and can have good interpersonal relationships. But if you are someone who only loves yourself and your relationships are superficial or tend to be afraid of rejection or have serious emotional dependencies, then your Anahata is not doing well or is blocked.
Certain practices help to release repressed emotions and open the heart, among them are asanas or yoga poses, such as camel pose, cobra pose, and bridge pose. Stones and crystals such as rose quartz, emerald or green jade are also used. Likewise, it is recommended to meditate to open the Anahata, doing conscious breathing, visualizations and repeating the mantra "Yam" which is considered a sacred sound that centers the mind and opens the heart to heal your emotional and spiritual body. When meditating you should focus on the heart and imagine green light (chakra's color) in the chest, to promote its opening and healing.
As far as food is concerned, the foods that most harmonize with the Anahata chakra are those of the same color, that is, green plants such as spinach, broccoli, chard, etc; which not only nourish but also help with the circulation of heart energy.
The mechanisms by which a vegan diet based on whole foods helps are the following:
Reduce saturated fats by eliminating dairy and reducing meats, which lowers LDL-type cholesterol.
Increases soluble fiber (fruits, vegetables, legumes, whole grains) which helps lower cholesterol.
It provides antioxidants and phytochemicals that reduce arterial inflammation.
Improves blood pressure thanks to foods rich in potassium, magnesium and nitrates (spinach, beetroot).
Improves insulin sensitivity by eliminating ultra-processed foods and prioritizing whole foods.
Combine them with exercise and stress reduction practices, because both factors also protect the heart.
Concrete tips:
Start with a full green meal a day. For example, add a side of broccoli to your plate with a light raspberry vinaigrette.
Prioritize whole grains: legumes, whole grains, fruits and green leafy vegetables.
Add a daily serving of nuts/seeds to provide plant-based omega-3 to your salads or smoothie.
Supplement B12 and consider DHA/EPA from microalgae if desired.
Practice GRATITUDE before eating to reduce stress and improve digestion.
Practical example menu:
Breakfast: a plate of vegetable charro (Mexican style) beans. Beans from the pot brothy with chopped onion, tomato and cilantro and optionally a hot pepper. If using black beans, cook with epazote.
Lunch: large green salad with quinoa and steamed or roasted vegetables, avocado, beetroot or beetroot and fine herb dressing.
Snack: green apple with almond or peanut butter.
Dinner: lentil or chickpea soup with turmeric and ginger. Chamomile tea.
*Preparation tip: if you have slow transit or do not evacuate regularly (at least once a day), opt for well-cooked vegetables, purees and legumes previously soaked.
Mindfulness tips:
Before you start eating, literally give thanks from the bottom of your heart for the food. Let us not take for granted that there will always be food, especially with so many conflicts due to wars, social, health, economic and natural disasters. Thank the Creator for the plant foods that are life and that there was no need to sacrifice an innocent animal to nourish our body, because we can nourish ourselves perfectly well from plants, which are the perfect food for the human being. In addition, if you want to open your heart chakra, you should exercise respect for animal life.
If you are a human being who wants to evolve spiritually, and you practice the principle of "ahimsa" (concept of "non-violence" from religions such as Hinduism and Buddhism) it is not enough to do rites and read sacred texts, you must practice non-violence on your plate.
Make a prayer that comes from your heart, if you don't know how, I share this one:
"Thank Almighty God Father, Son and Holy Spirit and all the Representatives of God for these foods and please bless all beings, visible and invisible, who make them possible and may everyone eat nutritious vegan foods."
Make sure you have a moment of peace, no matter where you are,
Sit with your back straight. Hand on the chest, another on the abdomen, or as in prayer.
Take three deep breaths and relax.
Look at your plate: colors, textures. Be thankful in silence if you are in a public place or feel shy.
Take the first portion carefully and chew slowly; and mentally repeat, "I nourish my body, I open my heart" and visualize your chakra with a green light, repairing your cells and activating your unconditional love, compassion, forgiveness, emotional and physical healing.
End with slow breathing and an intention of love or at least, goodwill towards yourself and those around you.
If you follow these steps, you will slow down your intake, improve digestion, and strengthen the connection between food and your Anahata chakra.
