Ashley Koff answered:The following are some heart healthy tips:
The following are some heart healthy tips: H: Hydration. Potassium helps water enter the cells and balances out sodium for hydration as well as optimal heart health. Try avocado, banana, coconut water, and dried fruits. E: Essential Fatty... More
- H: Hydration. Potassium helps water enter the cells and balances out sodium for hydration as well as optimal heart health. Try avocado, banana, coconut water, and dried fruits.
- E: Essential Fatty Acids. Omega 3 fats are critical to heart health. Choose wild fish, flaxseed and hempseed oils, walnuts, soybeans, and chia seeds.
- A: Apple. An apple a day will help keep the heart doc away as it's rich in fiber and phytonutrients. But an apple-shaped body? Caution. Waist circumference is a key indicator of heart disease risk.
- R: Red. Red berries, red tomatoes, red wine (resveratrol). The skin and pigmentation of the fruits have heart healthy benefits. Go for organic!
- T: T.E.N. (the Ten Essential Nutrients) -- so much of heart health has nothing to do with what we eat, but how we live our life. Take time for laughter, breathe better, sleep thoroughly, etc.
- S: Skip Sugar. Added sugar can clog up our blood like cars on a freeway at rush hour, this makes the heart have to work harder, causing fatigue. Tip to lower sugar: instead of products with added sugar, go for the plain versions (like oats or yogurt or cereal) and dress them up with your own fixins like fresh fruit and nuts.
Simple lifestyle choices make a big difference in your heart health. Here are 7 steps to a healthy ticker:
Simple lifestyle choices make a big difference in your heart health. Here are 7 steps to a healthy ticker: Get moving. Burn between 3,500 and 6,500 calories a week (roughly 500 to 950 a day). Cardiovascular exercise that gets your body moving and... More
- Get moving. Burn between 3,500 and 6,500 calories a week (roughly 500 to 950 a day). Cardiovascular exercise that gets your body moving and your heart rate climbing, and makes you breathe harder helps lower your blood pressure.
- Know your numbers: cholesterol, blood pressure, and blood sugar -- plus two more: homocysteine and C-reactive protein. Consider these numbers a stock ticker for a heart-healthy ticker. They tell you -- and your doc -- how you're doing and when you need to do more.
- Deal with negative emotions. Anger and hostility can raise blood pressure, while people with depression are four times more likely to have a heart attack.
- Eat right. Opt for a heart-healthy diet with healthful fats, fiber, and good-for-you nutrients, such as flavonoids, vitamins, and minerals. Nix the salty, sugary, sat-fat-laden, or processed stuff.
- Know your family history. If Mom, Dad, or a sibling, for example, developed heart disease, be extra vigilant about screenings and adopting heart-smart practices.
- Pop an aspirin. Evidence shows that aspirin may reduce the incidence of heart attack or heart disease by making blood platelets less sticky and decreasing arterial inflammation. But it only makes sense for men over the age of 35 and women who are older than 40. Check with your doctor first because aspirin can have side effects, such as stomach irritation and bleeding.
- Get your 40 winks. Skimping on sleep increases arterial aging and raises your risk of a heart attack. Getting less than 6 to 8 hours a night also causes you to release less serotonin (the feel-good hormone) in your brain. The result: You risk later indulging in less-than-healthy ways to feel good, such as noshing on sugary foods or tipping too many martinis.
Some Heart Healthy Tips:
- Stop smoking
- Keep your weight in normal limits
- Exercise-check with doctor before starting any exercise plan
- Keep your blood pressure within normal range
- Keep your cholesterol in normal range
- Keep your blood sugar in normal range
- Reduce stress or learn how to handle stressful situations
- Get plenty of rest
For more specific information the American Heart Association is a good source of information.Some Heart Healthy Tips: Stop smoking Keep your weight in normal limits Exercise-check with doctor before starting any exercise plan Keep your blood pressure within normal range Keep your cholesterol in normal range Keep your blood sugar in normal... More