Six Tips for a Healthier Heart
February is designated as heart healthy month. There are a lot of myths about heart health. Heart attacks were considered to be a man’s concern, but after the age of 55, it is the #1 killer of women. More children are struggling with heart disease as well because of lack of whole food nutrition. Health status is the long term cumulation of choices, so it’s best to make every day a day to care for and build health. Once we are in a health crisis, it can take a long time to regain our health, if we haven’t suffered permanent damage. There are the well-known tips for health care such as don’t smoke, avoid sugar laden, fried, fake/junk foods artificial flavoring) such as pop, doughnuts, French fries, processed food (Cheetos and pop tarts comes to mind), and meats with nitrates…but what are some important strategies for good health?
- Eat more fruits and vegetables. Make them be half your meals, and your primary snacks and treats. Recent research finds we now need a minimum of 9-13 cups of all colors every day. Why so many? We are exposed to many toxins and stresses which cause free radicals in the body which damage cells. Antioxidants that neutralize the free radicals comes from plants. It helps lower inflammation which is a silent killer. An easy way to boost your intake are plant powders in a capsule that is 3rd party certified to be pure and has clinical studies proving effectiveness (this one* has over 40 published studies).
2. Eat more fiber. It helps with digestion and elimination. Animal protein sources do not have fiber, so learn to incorporate more plants, legumes, nuts and seeds in more of your meals. Choose whole grain breads, pastas, cereal. Add a plant-based protein shake mix (this one* is gluten-free, dairy-free high fiber/low glycemic and 3rd party certified) with lots of fruits and vegetables in the formula for an easy alternative. Make sure it is third party certified, for many protein shakes have been found to be contaminated with toxic heavy metals.
3. Eat good fats, and good fats do not contribute to heart disease like once was reported. Avocado, olives, nuts (esp. walnuts), seeds (flax, chia, pumpkin, sunflower) are good sources. Eggs used to have a bad rap, but now are found improve good cholesterol levels, so they can be good in moderation. An occasional serving of fatty fish such as wild caught salmon, or trout can be a source of omega 3 fats. Avoid saturated fats which are found in butter, cheese, meat, poultry skin. Especially avoid partially hydrogenated oils (often used for frying foods, baked goods, packaged snacks and desserts, microwave popcorn). Since we have a daily need for omegas, you may want to supplement with a plant based multi-omega* that oils are laser sealed in capsules. (Fish oil supplements are heat sealed which damages the oil, they are unable to filter out the plastic contaminants, and the overfishing is causing the die off of other fish because we are harvesting their food supply). Fish get their omegas from plants, so skip the middle fish and get it from plants too!
4. Read food labels. Avoid chemicals that are added to preserve or flavor, dyes, fractionated oils. Buy organic to avoid toxic chemicals sprayed on food. Look at the sugar level (keep it under 15 grams per serving) and fiber (little fiber means your body will take a harmful sugar hit). For example, fruit juices, white bread (including most pizza crusts) have had their fiber removed, so it feeds the bad bacteria. All of this is a cause of inflammation. Sugar multiplies bad bacteria, viruses, cancer… It can damage and make us insulin resistant (diabetic). When people were claiming fat was bad, it was really sugar. Watch for sodium levels in processed food too.
5. Practice good oral health. Our mouth is a breeding ground for bacteria that can enter in the bloodstream when gums are compromised. Besides daily brushing, be in the habit of flossing. Get your teeth professionally cleaned on a regular schedule, at least every six months.
6. Seek to stay in a state of calm. Long term stress, anger, unforgiveness, or even a “broken heart” can be damaging to our blood vessels. Make changes needed to minimize stress, recognize what you cannot control and the good things that comes from challenges (patience, strength, compassion, etc.). Discharge frustration, forgive, gather emotional support, and utilize resources to cope with stress and grief. Practice good self-care with factors you can control, good nutrition, drinking lots of water, exercise, sleep. It can be tempting to seek comfort with unhealthy food or alcohol which adds to stress, choose instead to go for a walk, get in nature, exercise. Other ideas are to get a massage, visit a good friend, take a restful vacation, go on a retreat or listen to an inspiring speaker. Studies show laughter is helpful too.
Here’s a bonus. Limit eating out for special occasions since it is hard to eat healthy at restaurants who liberally use butter, salt and sugar to make food taste good. If you struggle with home cooked meals, consider a meal service such as Sunbasket that does a lot of the prep work and provides easy step by step directions. (I have tried different services and was most impressed with the quality of their food and their meal selections). And the good news is, dark chocolate that is at least 70% cocoa is heart healthy, just limit the treat to one or 2 squares.
Peace I leave with you; My peace I give to you; not as the world gives do I give to you. Do not let your heart be troubled, nor let it be fearful. — John 14: 27
* This is an affiliate link. If you purchase through my link, I receive a small commission and you will get my support, but it will not increase your purchase price. I only recommend what I have researched, love and what I use and recommend to all my friends
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