5 WAYS TO SUPPORT HEART HEALTH
In honor of ‘American Heart Health’ month, let’s take a look at 5 WAYS we can support the health of this vital organ….and a few recipes that do as well!
REPLACE PROCESSED & REFINED PRODUCTS WITH WHOLE FOODS. Whole foods are rich in essential nutrients and beneficial for heart health. Incorporate variety with berries, avocados, dark leafy greens, wild salmon, walnuts, a mix of herbs, vegetables and seasonal fruit. Avoid refined and processed products, which can actually rob us of nutrients and trigger inflammation (more on this below), gut and hormone imbalance.
GIVE INDUSTRIAL SEED OILS THE BOOT! These oils are the highest source of Omega-6 fatty acids in the Standard American Diet (SAD) and have been shown to cause cellular damage and inflammation - key drivers in heart disease. Omega-3 fatty acids, on the other hand, have ANTI-inflammatory properties and have been shown to reduce the risk of heart disease. We need both, but our modern diets have tipped the scale to a hazardous imbalance giving rise to chronic inflammation and associated diseases. DITCH (and avoid buying products containing…) Canola, Corn, Cottonseed, Soy, Sunflower, Safflower, Grapeseed, and Rice bran oils. BRING ON heart-healthy options like polyphenol-rich Extra Virgin Olive (dressings and drizzle only - not to sauté), Avocado and Coconut oils; Ghee and Grassfed Butter; and Wild Fatty Fish like Salmon, Mackerel and Sardines. NOTE: FATS WILL BE THE TOPIC OF OUR NEXT BLOG POST, SO KEEP A LOOK OUT FOR THAT ONE - IT’S EYE-OPENING!
GET MORE Zzzz’s! Poor sleep patterns and sleep disorders can increase the risk of heart disease - as well as other chronic ailments. Work on developing a bedtime routine that promotes restful sleep: Shut off screens 1-2 hours before bed and read a book or go for an evening walk instead of binge watching shows or scrolling through social media. This will go a long way to get you the rest you need and see increased energy during the day. As with everything else contained here - it also promotes hormone balance, so please make sleep a priority!
GIT MOVIN’!! Physical activity is SUCH a crucial element of heart health. Regular exercise helps strengthen the heart, improve circulation, and reduce the risk of heart disease. If you’re new to exercise start by going for daily walks with the dog or a friend. Become part of a supportive community by joining a mom group or local gym, including both aerobic and strength training into your daily routine.
PUT STRESS IN CHECK. Chronic stress can affect heart health in various ways, including increasing blood pressure and driving inflammation - a key component heart disease. Life is busy, yes, but YOU CONTROL YOUR CHOICES AND ACTIONS. . Take the time to RESET. Try incorporating one or more of the following:
Wake with prayer or a devotion.
5-minute morning walk in the sun outside or stretch before rushing into your day.
Morning yoga.
30 seconds of deep breathing preceding or following a stressful encounter/interaction.
Walk at lunch or phone call to a family member or friend.
Walk after dinner with the family.
Evening meal prep for the next day - so you have time to get that morning stretch in tomorrow!
Go back through these 5 things, and PICK ONE you can start with today!
DOWNLOAD YOUR 3 FREE HEART-HEALTHY RECIPES HERE.
To your thriving health - heart, body, mind & spirit✨
