The Key to a Healthy and Happy Heart
February is Heart Month! Let’s protect your heart and bring awareness to the importance of cardiovascular health and what to do to reduce the risk of cardiovascular diseases.
Importance of Heart Health
Did you know that the heart pumps roughly 6 quarts of blood through the body over 1000 times a day? The heart and the rest of the circulatory system help bring oxygen and nutrients to every cell in the body. A healthy heart can maintain at this pace for years as long as the endothelium lining is healthy. The endothelium is critical to health and plays a significant role in the proper function of every organ in the body. Let’s celebrate our hearts by taking a quick look at some of our favourite, most enjoyable and delicious heart health solutions!
Foods to Breakup With
One way to reduce the risk of heart disease is to eliminate foods that contribute to chronic inflammation and plaque formation. Avoid foods that are high in salt, sugar and trans fat.
Foods your Heart Will Love
A heart-healthy anti-inflammatory diet is easier to tackle than you think. The following list is full of delicious and nutritious ingredients you can start incorporating into your daily heart health routine.
- Veggies & Greens: Vegetables are full of vitamins, minerals and antioxidants. Many of them are a good source of potassium – which is key to controlling blood pressure.
- Avocados: Decreases inflammation in the body and reduces the narrowing of blood vessels. They are also a great source of healthy fats.
- Garlic: This pungent bulb aids in
- regulating cholesterol, reducing plaque formation and decreasing oxidative stress.
- Whole Grains: Grains as close to their natural form are full of fibre, which helps lower cholesterol.
- Fatty Fish: Salmon and trout can be rich sources of omega-3 fatty acids. These fatty acids are essential in reducing inflammation and the risk of heart disease.
- Berries: Raspberries and blackberries are high in fibre and antioxidants, which provide cardioprotective benefits
Heart Healthy Physical Activity
We recommend at least 30 minutes of daily physical activity to prevent heart disease. Walking is one of the easiest ways to achieve this – half an hour of brisk walking lowers blood pressure and cholesterol levels. Stress-relieving activities such as yoga and meditation can help lower blood pressure, improve heart rate and boost circulation.
Healing Herbs for the Heart
Hawthorn: This herb strengthens the heart muscle, reduces cholesterol buildup in the artery wall, lowers blood pressure and helps with arrhythmia and an enlarged heart.
Reishi: The queen healer of the mushroom kingdom! Reishi is a potent antioxidant that can aid in normalizing cardiac function and support healthy cholesterol. Add it into teas, tonics, or smoothies, or try a capsule option.