• Healthy Habits for American Heart Month

    by Nikita
    on Jan 23rd, 2017

Healthy Habits for this American Heart Month

According to the CDC, every year around 735,000 American citizens have heart attacks, while 610,000 die of a heart-related disease, representing 25 percent of total deaths in the country. Around 200,000 women alone die from heart attacks, this number is five times the rate of annual deaths from breast cancer. 

Medicine is constantly developing new ways to help us improve our living -- trying to keep the many threats at bay.

Nevertheless, it is up to us to educate ourselves and others. There is no one out there capable of fighting back these diseases for us not even the latest science findings in the field. Because of this, we have the duty of adopting healthy habits that help us in reducing our chances of Heart Disease.

 

What is American Heart Month?

Every year, the American Heart Association sponsors the American Heart Month, which takes place during February. The goal of this nationwide event is to create awareness about heart diseases and motivate the population, both men and women, to take preventive measures

The American Heart Month represents more than a simple symbolism: a clear conscience of the problem is created in turn stimulating solutions every year. The word gets spread and people of all ages are encouraged to adopt better habits

Here are some of the most effective habits you can adopt today to benefit your heart health.

 

Invest Time and Effort in Your Workouts

With our busy lives, it’s hard to even think about working out. However, this is a sacrifice that is definitely worth it for many reasons.

Regular training improves the way our cardiovascular system works, maintaining a strong and healthy heart. An active lifestyle supports a normal body mass index (BMI), which has a proven correlation with heart diseases. The higher your BMI the higher your chance of developing heart disease. Another good reason to invest in a workout routine is that it decrease stress levels, a key factor in many cases of heart attacks and strokes. Creating an aerobic or strength based exercise routine helps us to develop a base of discipline that we can spring off. Because of the decrease in stress and cortisol levels, many people find that their depression or brain fog goes away and they can now start living a healthy lifestyle. Exercise is for sure a cornerstone of any healthy lifestyle. 

 

Leave Unhealthy Practices Behind

Tobacco and alcohol may be easily considered as the biggest enemies of the heart. These unhealthy practices are directly linked to many of the most lethal diseases in our era, including cancer and diabetes.

So, why should we maintain these practices? There isn’t a single good reason to keep these deadly addictions in our lives. There are absolutely no benefits to be found in cigarettes or tobacco use (except for a temporary and minimal increase in focus). For American Heart Month, an extraordinary habit is to leave tobacco and alcohol drinks behind, embracing a healthier lifestyle.

 

Get In Love with Fruits and Vegetables

We are surrounded by processed foods that provide no favors to our health. One of the most precious habits we could adopt for the sake of our heart and overall health is related to the way we eat.

Enhancing our diet with fresh fruits and vegetables, preferably Organic -- guaranteeing a constant, uninterrupted supply of vitamins, minerals, fiber, and many other nutrients is the best way to protect our heart. In these days of abundant sugar-filled drinks and processed foods containing little to no nutritional value (think trans fats), what we eat can determine the quality of life for the years ahead. Fiber is extremely important to heart health and is something that a lot of Americans, unfortunately, are deficient in. Good sources of fiber include oatmeal, fruits, vegetables, beans and brown rice. Dietary Fiber is made up of Soluble and Insoluble Fiber. Soluble fiber can reduce LDL cholesterol by binding with cholesterol particles in your digestive system and moving them out of the body before they’re absorbed making it more important in terms of heart health.

 

Supplements

Since we cannot always rely on a steady supply of organic, fresh produce we can supplement our diets with bioavailable supplements, vitamins, and minerals. A lot of vitamins sold in your local pharmacy may show that they provide an RDA of 100% based on a 2,000 calorie diet. But there is more to the picture than meets the eye. It is crucial to do some research online on the different types of “absorbable” vitamins, minerals and herbs before paying for something that is priced as a premium product but consists of inferior, hard-to-absorb ingredients. My personal suggestion would be to order anything from EXOS (Thorne Research), Life Extension brand and/or Doctor’s Best which can be found on Amazon. These three brands are known for listing the ingredients of their product in their chemical composition so you are able to better understand what it is exactly you are taking.


Some supplements that are very important to heart health (also found in food):


These supplements have been proven in double-blind studies to increase nitric oxide levels, lower blood pressure and decrease the chance of heart attacks and stroke.

 

With any supplement, please do due diligence and research before you buy. Read reviews. Read Examine.com which will show you studies that can better inform you of the potential benefits of each of these supplements.

 

 

Follow these tips -- not only will you feel better, your heart will thank you for it! For more information on supplements or exercise or nutrition in general, leave a comment on our facebook page or feel free to contact us. 

Author Nikita Nutrition Expert and Healthy Living Advisor - Follow me on Twitter: @broadwayobgyn

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