The key to a person's heart is through their stomach and what goes into it.
What you eat and the supplements you take can make a huge difference on how strong your heart stays over time.
Exercise is the second key and that requires your dedication and decision to keep doing it every day as part of your heart healthy lifestyle.
Here are few simple reminders on how you can keep your heart ticking away for a long and healthy life.
EAT RIGHT OF COURSE!
It’s important to eat healthy foods in your daily diet. The best nutrients for fighting off heart disease come naturally in foods we choose to eat. The best path to fight coronary heart disease is to eat non-processed fruits, vegetables, fiber, and fish.
Eating habits have a profound impact on your overall well-being and naturally reduces the risk of heart disease and prevents a heart attack. Here is a list of the top 10 foods you should have in your diet.
1. Salmon and other fatty fish such as sardines and mackerel are the superstars of heart-healthy foods. They contain omega-3 fatty acids, shown in studies to lower the risk of arrhythmia (irregular heartbeat) and arterial sclerosis(plaque build-up in the arteries) and decrease triglycerides. The American Heart Association recommends eating fish and preferably fatty fish at least twice a week.
2. Oatmeal is high in soluble fiber which can lower cholesterol. Don't dump too much sugar on it or add a bunch of fat your body doesn't need.
3.Blueberries , strawberries and many other berries as well. According to a study women aged 25 through 42 who ate more than three servings of blueberries and strawberries a week had a 32% lower risk of heart attack compared with those who ate less. The authors of the study attributed the benefit to compounds known as anthocyanins, flavonoids (which are antioxidants) that may lower blood pressure and dilate blood vessels. Anthocyanins give plants their red and blue colors.
Dark chocolate- Several studies have now shown that dark chocolate can benefit your heart. A 2012 study found that daily chocolate consumption could reduce heart attacks and strokes in people at high risk for these problems. The findings applied only to dark chocolate, meaning chocolate made up of at least 60-70% cocoa. Dark chocolate contains flavonoids called polyphenols, which may help blood pressure, clotting, and inflammation.
5. Citrus fruits - Those who eat high amounts of the flavonoids found in oranges and grapefruits have a 19% lower stroke risk(caused by a clot) than those who don't get as much of these compounds, a 2012 study found. Citrus fruits are also high in vitamin C, which has been linked with a lower risk of heart disease.
6. Nuts - This includes almonds, walnuts, pistachios peanuts, macadamia nuts, all of which contain heart-healthy fiber. They also contain vitamin E, which helps lower bad cholesterol. Walnuts are high in omega-3 fatty acids. Studies show that people who consume nuts daily are leaner than people who don't," Leaner people are at a lower risk for heart problems. Avoid added salt.
7. Extra-virgin olive oil - People at high risk for heart disease who followed the Mediterranean diet (high in grains, fruits, vegetables) supplemented by nuts and at least four tablespoons a day of olive oil reduced their risk of heart attacks, strokes, and death by 30%. Olive oil is a good source of monounsaturated fats, which can help reduce both cholesterol and blood sugar levels.
Broccoli, spinach, and kale - When it comes to your heart, you really can't go wrong with vegetables. But green vegetables may give an extra boost. These are high in carotenoids, which act as antioxidants and free your body of potentially harmful compounds. They're also high in fiber and contain tons of vitamins and minerals. Kale also has some omega-3 fatty acids.
9. Flax seeds - Flax seeds as well as chia seeds are high in omega-3 fatty acids. That's one reason they're good for your heart. Another is their high fiber content. Try them ground up with other heart-healthy foods, such as dried blueberries, cranberries, or oatmeal or even blended with almond milk and fruit to make a delicious smoothie.
10. Avocado - These soft, tasty fruits have a well-established reputation for providing the body and heart with healthy fats. Like olive oil, they're rich in the monounsaturated fats that may lower heart disease risk factors, such as your triglycerides level. They're also high in antioxidants and in potassium.
It is recommended for adults to spend at least 2 1/2 hours per week exercising. This should be broken up into a daily routine. Even if you have to sit for your job you need to get up and move for 5 minutes every hour to keep your circulation up. To live long and prosper you have to move that bag of mostly water that you live in.
Interval training: This is best for preventing heart disease, losing weight, and improving fitness. The strategy: Combine short bursts of high-intensity exercise with slightly longer periods of active recovery. If you're a walker, you might alternate 3 minutes at normal speed with 1 minute at a brisk pace. Continuously raising and lowering your heart rate improves vascular function, burns calories, and makes the body more efficient at clearing fat and sugar from the blood.
Non-impact sports: The more muscles involved in an activity, the harder your heart must work to fuel them. Rowing, swimming, cross-country skiing, walking all utilize muscles throughout the body without much risk of injury. Add some intervals and you have the ideal workout.
Weight training: This is just another form of interval training. Increase your heart rate during reps and recover between sets. By handling the demands placed upon them, strong muscles give a nice workout on the heart. Use free weights, which use more muscles dynamically, work your core, and build balance.
Core workouts: Pilates, which strengthens core muscles and improves flexibility and balance, help you do everything better. You need a solid foundation and core workouts are vital for it.
Yoga: The calm it provides lowers blood pressure, making blood vessels more elastic and promoting heart health. It also strengthens your core.
Being active all day: People who are active in little ways the entire day burn more calories and are generally healthier than those who exercise for 30 to 60 minutes and then sit at a computer.
What does BodyHealth have for supplementing your diet and ensuring your heart has what it needs? This is where modern science steps in to solve modern challenges. For your good health please check this out!
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So, we’re going to dig into a big one: macros – aka macronutrients.
Now you’ve probably heard about macronutrients, especially in relation to a paleo or ketogenic diet.
So, what’s the big deal? What’s actually important? What’s fluff? And what’s worth paying attention to?