It’s National Heart Month
The number of people in the UK dying from heart and circulatory diseases before the age of 75 is rising for the first time in 50 years, the British Heart Foundation has said and it is becoming the UK’s No 1 killer for men and women.
Good nutrition and lifestyle play big roles in keeping your heart healthy. You can decrease your risk of heart disease by making smart food choices. Fill up on fibre-rich whole grains, fruits, vegetables, beans and lentils. Choose plant-based fats, such as avocado, nuts, seeds and olive oil, instead of animal-based fats such as butter.
Fruits and Vegetables? NOT 5 a day we shout from the roof tops!!
You need more like 10! And it’s much easier than it sounds! Think smoothies, soups, courgetti, veggies blended into main meal bases, juicing, crudities with homemade guacamole and hummus- invest in some of these amazing popular recipe apps and books and follow your fave culinary icons such as Deliciously Ella and Amelia Freer on social media for tons of delicious and nutritional foodie ideas.
Focus on eating more plant-based foods, such as vegetables and legumes, and fewer meats high in saturated fat. Not only are fruits and vegetables low in calories and high in dietary fibre and antioxidants, they can help keep blood pressure in check. High blood pressure is a major risk factor for heart attacks and strokes. What makes fruits and veggies so good? They are packed with potassium, a mineral that has been shown to lower blood pressure in clinical studies.
The amount and type of fat you eat makes a difference. Research has found that saturated fat have major negative effects on heart health.. Foods such as bacon, red meat, butter and ice cream contain saturated fat. Current recommendations also include avoiding trans fats or partially hydrogenated oils. These fats can clog arteries and raise cholesterol levels. Trans fats can be found in commercial baked goods and fried foods.
Avoid saturated and trans fats replacing sources with unsaturated fats to benefit cardiovascular health. Foods including olive oil, canola oil, avocados, walnuts and almonds contain unsaturated fat, which may help cholesterol levels by raising “good” HDL cholesterol and lowering “bad” LDL cholesterol.
Physical Activity is good for your heart
Aim for at least 2 hours and 30 minutes of moderate-intensity, aerobic activity throughout the week and ideally on most days of the week. Simple activities make a difference. This includes walking, jogging, biking and dancing. Participate in strength training, such as weightlifting, at least two times per week. Remember to incorporate balance and flexibility exercises, too. And ENJOY what you do!!
Sort out your stress!!
Even if you eat right and exercise regularly, poorly managed stress can wreak havoc on your health. Getting enough sleep, practicing relaxation techniques and nurturing relationships are healthy habits that can help protect you from the harmful effects of stress.
Also look into good quality nutrition such as high strength B supplements (we LOVE Nutricalm from Lily and Loaf) and Vitamin C to support your nervous and glandular systems. Vitamin E and L-Arginine come up a lot too when we balance the heart meridian as nutritional strengtheners.
Bach remedies also are amazing. Elm is our go to for helping you feel less overwhelmed in life.
At Health’s Angels we offer bespoke treatments to help you protect your heart and cardio vascular system along with your overall health
Kinesiology (Systematic), RejuvaDetox and RejuvaLymph, Acupuncture, Far Infra Red and Nutritional Therapy are just a few.
We look forward to hearing from you for all things on health and wellness.