5 Tips to a Healthier Heart
February is all about the heart.
Did you know that heart disease is the SECOND leading cause of death?
In Canada major cardiovascular diseases accounted for 189 deaths per 100,000 population and cancer accounted for around 213 deaths per 100,000 population. (Statista)
While we consider celebrating those we love this month, don't forget to celebrate the health of your heart too. :).
Keep reading for 3 simple steps to improve heart health.
Eat Whole Foods
Although there is not one single cause, an unhealthy diet can be one of the contributing risk factors for heart disease.
Swap out the Standard American Diet in favour of a whole food based diet, preferably one with loads of plant-based options. We love the Mediterranean diet. This is particularly important for women going through menopause because low estrogen levels can increase cholesterol. Click here for more info on how to eat in a balanced way.
2. Move More
Aim to get 2.5 hours of moderate intensity aerobic activity each week. Picking activities you enjoy and doing them with friends/family will ensure you keep up with them. I like to schedule it into my calendar so that i get it done.
3. Manage Your Stress
Stress causes inflammation in your body. This inflammation can then trigger unhealthy behaviours like smoking, emotional eating and too much couch sitting. Inflammation also reduces energy, causes anxiety, increases pain, and even disrupts your sleep! You can read more about reducing stress here.
4. Address Emotions of the Heart
Samuel J. Mann, M.D., professor of Clinical Medicine at the Hypertension Center of the New York Presbyterian Hospital/Weill Cornell Medical Center. Dr. Mann has seen thousands of patients with high blood pressure over the years. In his book Healing Hypertension: A Revolutionary New Approach (Wiley 1999), he notes that, over the years, he has observed a pattern which doesn’t fit the common view of hypertension as being stress-related. He wrote, “Even patients with severe hypertension did not seem more emotionally distressed than others. If anything, they seemed less distressed.”
It appeared that their high blood pressure was more related to avoiding one’s feelings than to addressing them.
Mann came to the conclusion that old, unhealed, repressed traumas were the major culprit in his patients’ high blood pressure. One simple way to work on emotions of the heart is by using Rose Essential Oil. On an emotional level this essential oil carries the highest vibration of all oils and can help us to heal our hearts. Rose helps us to tap into divine love and with divine love we can begin the deep process of healing our wounds. To learn more about essential oils, click here.
5. Support with Supplements
My three favourite supplements that support heart health are omega 3 fatty acids, magnesium and Ubiquinol. For more info on these and how you may use them, book a consult to discuss.
Omega 3s help reduce inflammation. Inflammation can damage the blood vessels which could then lead to strokes or heart attacks.
Magnesium is a softening mineral that helps relax muscles…including the heart.
Ubiquinol helps to maintain and promote heart health by providing the cellular energy it needs to keep pumping well.
And here is a heart loving recipe to try!
Lemon Kale Salad with Chickpeas and Avocado
Oh...and if you need more help in knowing what to eat when it comes to heart health, check our our menu plans over in the shop.