To decrease your cardiovascular risk it is crucial to keep your heart and blood vessels healthy and functioning optimally. There are many simple ways to keep your heart and blood vessels healthy and exercised. Exercise is essential for optimal heart health, so 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 (EFA’s). Read on for easy and nutritious ways to keep your heart in top condition:
Exercise
We’ve all heard that it’s essential to exercise. Cardiovascular exercise increases our heart rate, blood flow and 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. Exercise for ideally 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!
Fish Oils
Oily fish such as salmon, sardines, mackerel and anchovies are a rich source of omega 3 EFA’s. 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. Try Lambert’s Pure Fish Oil.
Blood sugar levels
Raised blood sugar levels (BSL’s) and diabetes are another major health problem that is rapidly on the rise. 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 BSL’s. Educate yourself about the Glycaemic Index of foods and avoid high glycaemic foods as much as you can.
Magnesium
Is often referred to as ‘Nature’s Tranquiliser’, as it has a calming and regulating effect on nerves and muscles. It plays an essential role in the production of energy within ALL cells, as well as the functioning of ALL muscle. The heart is the most important muscle in the body, so it needs magnesium to function properly. Increase magnesium-rich foods such as greens leafy vegetables, nuts and seeds, eggs and molasses.
Co Enzyme Q10
Is an essential nutrient for the production of energy within ALL cells. The heart needs even more Co Enzyme Q10 to function properly. Those who are taking statin drugs to lower cholesterol will over time become likely become deficient in Co Enzyme Q10, as statins block the production of Co Enzyme Q10.
B Complex Vitamins
Vitamin B1 (Thiamine) contributes to the normal functioning of the heart. All of the B complex vitamins work closely together. They work with Co Enzyme Q 10 and magnesium to help power the nerve transmission and muscular contraction of the heart. Processed and refined foods are low in B vitamins, so avoid these and make sure and consume plentiful amounts of vegetables, eggs, fish, good quality meat, whole grains, nuts and seeds.
Garlic
Countless studies have shown the positive effects that the wonder herb Garlic has on the heart and cardiovascular system. It may help reduce cholesterol levels, blood pressure, atherosclerosis, circulation and heart health. Try out Garlic supplement.
Walnuts
Are a fabulous source of nutrients including good oils, protein and minerals so enjoy a small handful per day. Walnuts also contribute to the elasticity of blood vessels.
Fibre
A healthy bowel that moves a minimum of once a day, is vital for a healthy you 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.
Stress
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 more 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.
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