9 Best Ways To Nourish Your Heart
Visit any home on a warm weekend, and you will see people mowing their lawns, washing their cars, and doing other routine tasks that maintain and improve their home or auto. Unfortunately, many people do not take the same care with their heart health.
The heart is a muscle that needs to remain healthy. Eating a low fat, nutrient dense diet filled with whole grains, lean proteins, and healthy fat will nourish your heart and reduce the risk of cardiovascular disease. Continue reading to learn how you can keep your heart in the best shape possible.
1. Supplements - Supplements are designed to provide the body with the nutrients needed for optimal health. Metagenics Supplements use the power of vitamins and minerals and combine them with powerful natural ingredients to improve heart health and reduce the risk of cardiovascular disease.
2. Fish Oil - Omega 3 fatty acids are heart healthy fats found in oily fish like mackerel and salmon. Omega 3 fish oil supplements regulate your blood pressure and ensure your arteries are clean and healthy. Fish oil contains EPA and DHA that reduce inflammation and naturally lower triglyceride levels in the bloodstream. Triglycerides are a kind of unhealthy fat found in the blood that clogs the arteries.
3. Active lifestyle - Your heart is a muscle that continually contracts and relaxes. Leading a healthy and active lifestyle ensures your heart is getting the exercise that it needs to remain strong. When developing an exercise plan, you must determine your target heart rate. Once you know your target heart rate, find an activity that you enjoy so you will stick with it.
4. Reduce sodium consumption - Reducing your sodium consumption can help lower your blood pressure. To lower your sodium consumption, avoid prepackaged foods, processed meat, and fast food. In addition to this, opt for heart healthy spices and herbs rather than sodium when seasoning your food.
5. Decrease trans fats and red meat consumption - Consuming a lot of trans fats and red meat increases your risk of cardiovascular disease. Instead of consuming beef and other red meat, opt for lean cuts of chicken, legumes, and fish to increase your protein levels while protecting your heart. Trans fats are additives that increase shelf stability. These unhealthy fats are often found in cream based products, peanut butter, processed foods, and fried foods.
6. Increase fiber - The fiber found in whole grains, including oatmeal, barley, bran, and beans, naturally improves heart health by lowering cholesterol levels and blood pressure levels. In addition to this, the soluble fiber found in these grains and legumes fills you up quickly, which can help you lose excess weight.
7. Vitamin D - Vitamin D plays a vital role in maintaining heart health. It is produced by the body when the skin is exposed to sunlight. If you work indoors or live in a northern climate, you may need to take a vitamin D supplement and consume plenty of fortified foods to get the vitamin D your heart needs. Vitamin D fortified foods include milk, orange, and cereal.
8. Stop smoking - Tobacco products contain numerous heart damaging chemicals. Although quitting smoking is difficult, it is not impossible. There are many stop smoking aids on the market, as well as proven strategies to help you quit smoking. Within hours of smoking a cigarette, your blood pressure, circulation, and heart rate begins to normalize. After 24 hours, your risk of a heart attack begins to decrease. Within a year, your risk of developing heart disease reduces by 50 percent.
9. Lose weight - If you are overweight or obese, it puts excess pressure on your heart. The heart must work harder to provide the body with the blood and oxygen it needs. Losing as little as ten percent of your current body weight can significantly improve your heart health.
You can reduce the risk of heart disease with a few lifestyle changes. Making small changes in your day to day life can make a huge difference in your heart health. Concentrate on making healthy changes following the advice above. Begin with just a couple of areas and slowly incorporate them into your life to reduce your risk of cardiovascular disease.
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