Healthy Heart
Whether you celebrated valentines, galentines or palentines last month it seems apt to appreciate self-love of your own heart and March into March.
You might not think too much about your heart but it works around the clock to pump blood and oxygen to all of your organs. When your heart doesn’t get the attention it needs serious problems can develop in the linking of the arteries, which can lead to plaque formation. This is what leads to heart attacks and blockage of blood flow in the arteries.
How can you keep your heart healthy?
- Eat a healthy & balanced diet.
- Get active with some form of daily activity.
- Maintain a healthy weight.
- Quit smoking and avoid passive smoking.
- Control your cholesterol and blood pressure exercise and meditation can help.
- Drink alcohol in moderation.
- Manage stress with interventions such as breathing techniques, Yoga poses, reading, listening to music.
Healthy Heart Foods
Leafy Greens- these are high in vitamin K and nitrates, which can help reduce blood pressure and improve arterial function
Whole Grains- studies demonstrate these are associated with lower cholesterol and systolic blood pressure (the top reading where the heart contracts) in addition to lowering heart disease
Berries- are rich in antioxidants and studies show eating them can reduce multiple risk factors for heart disease.
Avocados-are high in monounsaturated fats and potassium potentially helping to lower cholesterol, blood pressure and risk of metabolic syndrome.
Fatty Fish and Fish Oil- are high in omega 3 – fatty acids and may help reduce heart disease risk factors including blood pressure and cholesterol.
Other food include walnuts, almonds, dark chocolate, tomatoes and beans.
