10 Heart Healthy Tips

1. Increase soluble fiber

• Helps remove waste and metabolites from the body
• Flax seeds, oats and psyllium are excellent sources

2.    Increase antioxidants

• Help protect the arteries from free radical damage
• Berries, tomatoes and broccoli are great sources

3.    Increase magnesium

• Helps to lower blood pressure and maintain regular heart rhythm
• Spinach, seaweeds, black beans and raw cacao are excellent sources

4.    Stay hydrated

• Water helps the heart pump blood more easily and allows muscles to flush waste so they can work efficiently
• When calculating daily water intake, consider your body weight and activity level

5.    Increase omega 3 fatty acids

• Helps decrease inflammation, and lower blood pressure and cholesterol
• Flax, salmon, mackerel and walnuts are excellent sources

6.    Eat more vegetables

• Phytosterols found in plants help to lower cholesterol absorption in the intestines
• Add sweet potato or beets to hummus or spinach to a smoothie

7.    Watch out for white sugar and white flour products

• Excess blood sugar is damaging to arterial walls and contributes to excess cholesterol production

8.    Go for garlic

• Helps to lower cholesterol and blood pressure
• Also a great anti viral and source of antioxidants

9.    Reduce stress

• Herbal teas such as Tulsi (Holy Basil) and chamomile are calming

10.  Move everyday

• Aim for 20 minutes of cardio everyday. Why not walk to and from the grocery store!

By Kate McMurray Certified Holistic Nutritionist

Photo credit Imelenchon