PART II Top 10 Strategies for a Healthy Heart Lifestyle. We can’t change everything but fiber, blood pressure, anxiety, heart disease, digestive health & physical activity can be. February is American Heart Month—a reminder to all that heart disease continues to be the leading cause of death in the United States. 6. Boost your phytonutrient intake. Eat your fruits and vegetables, they’re good for you! Population studies from around the world suggest that diets rich in fruits and vegetables protect against heart disease, cancer, and other chronic diseases. The goodness of these foods comes not only from the essential nutrients they contain but also from the array of phytonutrients they provide. These phytonutrients impart the tastes, aromas, and colors of food and have profound physiological effects in the body—acting as antioxidants, anti-inflammatory agents, mimicking hormones, and suppressing the development of disease. Scientific research has revealed that phytonutrients called flavonoids (resveratrol, catechins, and ellagic acid) may act as potent antioxidants, inhibit inflammation, and help to slow down cellular aging. Another class of phytonutrients—the carotenoids (lutein, lycopene, and beta carotene) also exert potent antioxidant activity helping to reduce the risk of heart disease and other conditions such as age-related eye disease and cancer. 7. Fill up on fiber. Another reason a diet rich in fruits, vegetables, and whole grains is associated with a decreased risk of disease is that these foods are also a great source of dietary fiber. There are two types of fiber in foods and we need both. Insoluble fiber found in the outer layer of grains such as wheat bran promote a healthy digestive system and colon health. Heart health benefits come from soluble fiber, the type of fiber found in oats and apples. Increasing soluble fiber intake helps lower blood cholesterol and blood-sugar levels. So strive to get your five to nine servings of fruits and vegetables each day. 8. Find a friend in Coenzyme Q10. Coenzyme Q10 (CoQ10) is a fat-soluble, vitamin-like substance found in every human cell. It's involved in key biochemical reactions that produce energy in cells. It also acts as an antioxidant, working with vitamins E and C to protect cells against oxidative stress and free-radical damage. Although the body is capable of making its own CoQ10, production slows as we age. Cholesterol-lowering medications (e.g. statins) also block the body’s ability to make CoQ10, and supplementation has been shown in clinical studies to improve cardiac function in people with existing heart conditions such as congestive heart failure. So make sure you’re getting enough CoQ10. Although it can be found in foods such as fatty fish, liver, and whole grains, it makes good sense to take CoQ10 supplement daily, especially if you’re at risk for heart disease or take cholesterol-lowering medication. 9. Get moving. Physical inactivity is a risk factor for developing heart disease, and research studies indicate that more than 60% of adults do not engage in the recommended amount of regular physical activity. In fact, 25% of all adults are not active at all. If you’re one of them, it’s time to get moving. Regular physical activity promotes a healthy heart in so many ways—it helps lower blood pressure and cholesterol, helps control weight, reduces anxiety, and improves blood circulation. Do your heart a favor and try to get 30 minutes of physical activity most days of the week. 10. Take time to De-stress. There’s no denying we live in a stressful world, and most of us experience stress on a daily basis. Whether it is physical or emotional stress, your body reacts in the same way: it sets off its “fight or flight” response. As a result, stress hormones are released, increasing blood pressure, heart rate, and blood glucose in attempt to provide our body with an increased energy supply. Over time, this chronic stress response wreaks havoc—slowing digestion, weakening immune function and increasing the risk of heart disease and other chronic conditions. So take time to de-stress your life. Start by getting more sleep and ending habits such as smoking, drinking too much, and overeating. Think about what you truly must get done, set priorities, and learn to say “no.” And finally, don’t forget to exercise (a great stress reducer) and incorporate relaxation and deep-breathing techniques into your daily routine. Your heart will love you for it !! Below this article you’ll find our Top recommendations & product reviews for taking action today!
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