With Valentine’s day, just around the corner, what can you do for your own heart health?
Whether you are single, in a relationship or married here are some ways you can take care of your own heart from a holistic view.
- Did you know flossing your teeth daily actually prevents cardiovascular disease? Studies have shown that people who have gum disease also have a higher risk for strokes and heart disease. The bacteria is swallowed daily thus going into the bloodstream and causing inflammation.
- Even if you do not smoke, breathing in second hand smoke at home or work increases your chances of heart disease by 25-30%.
- Scan your food labels for saturated fats (animal fats) make sure your daily amount stays under 7% of your total calories for the day. (ex. 1600 calories that’s 12g saturated fats daily)
- Reduce your stress and carve out more time for sleep (roughly 7-8 hours) for adults. When we don’t sleep enough and we are stressed out our body’s releases adrenaline and cortisol increasing our blood clotting factor thus leading to heart attacks.
- Exercise is a given for staying healthy, maintaining weight and giving a boost in moods overall. Get outside during the winter or use that gym pass you bought beginning of January.
- Increasing your fiber with whole grain cereals, breads, pastas, fruits and veggies has been proven to reduce risk of heart disease. The soluble fiber helps reduce the absorption of cholesterol in your intestines thus decreasing your chance of heart disease.
- Eating heart healthy fats like salmon, nuts and seeds, olive oil, avocado and nut butters contain EFA’S (Essential fatty acids). The EFA’s will lower bad cholesterol (LDL) and increase your healthy cholesterol (HDL). They also help your red blood cells from clumping together, causing blockages in your arteries.