You might be amazed at some of the simple things you can do to help reduce your risk of heart disease, artherosclerosis and blood clots, not to mention lowering your cholesterol and improving circulation. If you make an effort to do at least a couple of the following suggestions, you will keep your heart healthy.
1. OMEGA 3′S - (fish oil) - they provide blood thinning benefits without any side effects. Eat walnuts, mackerel fish or add ground flaxseeds to your oatmeal, salad or smoothie to reduce inflammation throughout your body including your heart. IF those do not appeal to you, take a good quality Omega 3 supplement - 1,000 mg. daily
2. B-COMPLEX- these vitamins are known to de-stress the body by supporting the adrenal glands, however, they also help to reduce your risk of heart disease. Sometimes we end up with too much of the amino acid homocysteine and B-complex vitamins help to scavenge this amino acid reducing your risk of heart disease.
3. TAKE GUM DISEASE SERIOUSLY - Gum disease can lead to an increase of pro-inflammatory bacteria in the blood which can trigger the liver to make more C-reactive proteins which is a risk for heart disease. Floss your teeth FIRST then brush twice a day and get your teeth cleaned at least every 6 months.
4. WHOLE GRAINS - The American Diabetes Association warns that people dealing with diabetes often end up with heart disease or suffer a stroke. It is so important to steer clear of white flour and sugar foods that spike blood sugar levels. Instead, choose whole grains, oats and whole foods at every meal.
5. LISTEN TO MUSIC - have you ever walked into one of those “nature” stores in the mall and felt immediately calm? Do what you can to de-stress your heart by listening to sounds of nature, handmade flutes, or take a Yoga class.
6. ORANGE BLOSSOM OIL - try adding this precious oil for a good-for-your-heart massage that will calm your heart.
7. LIMIT YOUR SALT INTAKE - The American Heart Association recommends no more than 2,400 mg. or 1 teaspoon of salt per day to reduce your blood pressure. Instead of using salt, jazz up recipes with herbs, spices and vinegars. Use low-sodium products whenever possible.
8. SMELL THE ROSES - roses really do help reduce stress levels by lifting your mood and calming tension. I can’t resist a bouquet of roses at the grocery store.
9. YLANG-YLANG -is an essential oil that quiets heart palpitations and puts you in the mood for love. Use it as aromatherapy or add it to your favorite massage oil.
10. CAYENNE PEPPER - contains capsaicin which improves circulation, lowers cholesterol and prevents blood clots. You can add it to your favorite recipes or stir in 1/2 tsp. into boiling water and sip - you will feel your hands, feet and heart get warm.
Take care of your heart and your heart will take care of YOU. I wish you glowing good health - always!
Sherry L. Granader, ACE, AFAA, NETA, ACSM, BBU, is a Nutrition Consultant, National Speaker and Spokesperson, Author and Writer, teaches Yoga, Pilates and Group Exercise classes. Lose weight with Sherry at http://www.sgtotalhealth.com