A Healthy Heart is a Happy Heart!
Cardiovascular Disease is one of the biggest health issues in the Western World. Increasing numbers of people are suffering with high blood pressure, high cholesterol levels, atherosclerosis, heart problems and strokes – these conditions may often result in an early death.
To decrease your cardiovascular disease risk, it is crucial to keep your heart and blood vessels healthy and functioning optimally. There are many simple ways. For example, exercise is essential for optimal heart health, so it is a must for everyone! There are many foods that provide nutrients that play a vital role in heart health such as oily fish – high in omega 3 essential fatty acids (EFAs). Read on for easy and nutritious ways to keep your heart in top condition.
We’ve all heard that it’s essential to exercise. Cardiovascular exercise increases our heart rate, blood flow, circulation, oxygen levels and more. Many of us spend hours at work or at home at a desk, then a sofa in the evening, so we’re often not moving enough. Exercise is the number one thing you can do to help your heart to be healthy. Ideally you should exercise for a minimum of 30-45 minutes per day, or at least 3 times a week. Walk rather than catching a bus, take the stairs rather than the lift, go for a brisk walk during your lunch break, take your child to the park and run around with them, go for a swim, do a yoga class. Bring exercise into your daily routine – your heart will love you for it!
Oily fish such as salmon, sardines, mackerel and anchovies are a rich source of Omega 3 EFAs. Fish oils contain EPA and DHA, which are essential for hormonal regulation and most importantly in the reduction of inflammation. Inflammation is a component of all cardiovascular disease. Omega 3 oils play a role in the maintenance of healthy blood pressure and cholesterol levels.
Blood Sugar Levels
Raised blood sugar levels (BSLs) and diabetes are major health problems that are rapidly increasing. Too much sugar in the blood may damage the blood vessels and ultimately the heart, as well as exhausting the pancreas, which can lead to diabetes. Avoid sugar and many processed foods. Increase your intake of vegetables, fruit and whole foods. Protein in every meal will help to balance the meal and your blood sugar levels. Educate yourself about the Glycaemic Index of Foods and avoid high glycaemic foods, as much as you can.
An essential nutrient for the production of energy within ALL cells. The heart needs more Coenzyme Q10 to function properly. Those who are taking statin drugs to lower cholesterol are likely to become deficient in Coenzyme Q10, as statins block the production of Coenzyme Q10.
Magnesium plays an essential role in the production of energy within ALL cells, as well as the functioning of ALL muscles. The heart is the most important muscle in the body, and it needs magnesium to function properly. Increase your consumption of magnesium-rich foods such as greens, leafy vegetables, nuts and seeds, eggs and molasses.
Countless studies have shown the positive effects that the herb Garlic has on the heart and cardiovascular system. It may help reduce cholesterol levels, blood pressure, atherosclerosis, circulation and heart health.
Are a fabulous source of nutrients including good oils, protein and minerals, so why not enjoy a small handful per day?
A healthy bowel is one that moves a minimum of once a day and it is vital for your health and for your heart. Fibre increases the bulk of the stool, whilst binding excess cholesterol and toxins for excretion. It also helps to feed the healthy live bacteria in our intestines and colon, which are vital to optimum digestion and our immune system.
The more stressed we are, the harder the heart has to work, as blood pressure increases. Stress is a killer, so we must try to manage our stress so that it doesn’t take over. Talk to those you trust and work through your worries – communication is important. Practice mindfulness, learning to be in the moment. Practice deep breathing often. Start to meditate for even 10 minutes a day to centre and ground yourself.
Happiness & Gratitude
Studies have shown that those who are optimistic and positive, and who feel gratitude on a regular basis, are less likely to die from a heart attack or stroke. Happiness comes from within; no one can give it to you. Start to have gratitude as often as you can and watch it grow, the result is increased happiness, which will make your heart happy.