1. CONSUME HEALTHY FATS! Once upon a time, there was a war on fat. The grocery store soon filled with fat-free items, people looked for 0g fat on nutrition labels, and our hearts sank a little bit. If we take a moment, though, to examine the diets of our grandparents and great-grandparents, what will we find? Fat. They ate real butter and real cheese and cooked with lard….and lived until their 90s or 100s. Now, I don’t recommend heading to your nearest grocery to pick up a package of fatback, but believe it or not, fat can be healthy! Want some examples?
· Olive oil
· Eggs (including the yellow part!)
· Dark Chocolate
· Fatty Fish
· Yogurt (beware the fruity and non-fat yogurts…those are mostly sugar)
2. MOVE YOUR BODY – There is a reason the American Heart Association hosts the Jump Rope for Heart/Hoops for Heart campaign every year: movement is key to keeping your ticker ticking! There has also been a lot of research recently proving that a sedentary lifestyle is just a deadly and dangerous to the heart as smoking. Those of us with desk jobs are encouraged to get up during the day. Park the car farther from the office. Take the stairs when possible. Even if you hit the recommended 150 minutes of moderate exercise (ie: jogging or biking) per week, long periods of sitting can negatively affect your health. This means you need to exercise for 150 minutes per week AND get up and walk around or stand during the day.
3. MANAGE STRESS. How do you know you are stressed? Most of us can tell based on physical symptoms like indigestion, clenching your jaws, headaches or sweaty palms. Other symptoms can be more difficult to pinpoint. For example, did you know stress can cause forgetfulness, dizziness, irritability, controlling behavior, difficulty sleeping, explosive actions, mood swings and more? Once you have pinpointed your stress triggers, what are some tools to help cope?
· Eat and drink responsibly. Alcohol abuse and poor eating choices can contribute to the stress on your body and make the symptoms of stress more pronounced.
· Stop smoking. Of course, this negatively impacts your health in multiple ways, but also nicotine is a stimulant, which can increase symptoms of stress.
· Exercise! This is a great stress buster. Not only does physical activity release endorphins, those feel-good chemicals, but also it can provide you a time and space that is uniquely yours.
· Meditate! Deep breathing and quiet moments have been proven to show health benefits. Not sure how to start? Check out our tips HERE!
· LAUGH! What a wonderful way to de-stress! Take a moment to share a laugh with a friend, tell a joke or watch a comedy show. Your heart will thank you!
4. SLEEP. This is so important and often becomes the last priority when life gets busy. Maybe you have a new baby or a new puppy and wake up to crying every couple of hours. Perhaps you are training for an athletic event and need to get workouts in before work (or before it gets too hot). You could have a crazy busy social life where you stay out until 3AM every night and still have to get up for work in the morning. Whatever the reason, you likely know what it feels like to go for a few nights, weeks, months or (hopefully not) YEARS without proper sleep. But sleep deprivation is hard on your heart. It can increase heart rate, blood pressure and inflammation. According to the National Sleep Foundation, the average adults need 7 – 9 hours of sleep a night. Make this your goal!
Did you know that there are supplements that can also support heart health? Lucky for you, Nature’s Edge® has you covered!
** Our most popular supplement, QGel®, is a hydrosoluble form of coenzyme Q10, which is a vitamin-like nutrient that is in every cell of the body. It has many functions, like helping to create energy in the body and limiting oxidative damage. Many studies claim this nutrient can actually improve heart function! You can buy a bottle of this heart-helper HERE!
Interested in learning more about heart healthy supplements?
*Disclaimer: This is a BLOG, which contains opinions and does not reflect the opinion or official message of Nature’s Edge®. All content provided on this blog is for informational purposes only. The owner of this blog makes no representations as to the accuracy or completeness of any information on this site or found by following any link on this site. The owner will not be liable for any errors or omissions in this information nor for the availability of this information. The owner will not be liable for any losses, injuries, or damages from the display or use of this information. These terms and conditions of use are subject to change at any time and without notice.