Knowing that, it's only logical and I dare say it is highly advisable that we find all the ways we can, to promote excellent heart health and prevent heart disease. The statistics of heart disease in America are sobering and frightening indeed. Here's a quote:
(photo credit: JohnMason)
Between 1999 and 2009, the rate of deaths from cardiovascular disease (CVD) fell 32.7 percent, but still accounted for nearly one in three deaths in the nation. That’s 2,150 people dying from CVD each day — about one death every 40 seconds. (Source)
In 2010 the AHA set a goal of reducing heart disease by 20% by 2020. Current projections in the 2013 report suggest that we may only improve that rate by 6%. There are many things we can do to turn this around though!
Instead of talking about "risk factors," let's look at great ways to improve our heart health!
1) Move more!
Like anything else in your body, if you don't use it and even tax it to some degree, you'll lose it. Improve heart health by getting some regular exercise! Need some ideas to make it fun? Check out this site. Obesity has been an epidemic in this country and it often goes hand in hand with other major illnesses such as diabetes and cancer.
2) Eat more freshness and less processed foods
Go green! Eat plant based foods and lean organic or grass fed meats, range fed poultry and raw fruits
and vegetables!
3) Load up on berries!
A study just came out last week that showed tremendous health benefits -especially for women- who eat berries! Ladies, just by eating 3 or more servings of blueberries or strawberries a day, we woman can reduce our risk of heart disease by up to one third!
Yes guys, they're awesome for you too but this specific study followed the health of 93,600 women between the ages of 25 and 42 over 4 year intervals.
Personally, I love blueberries best! Not only are they great for heart health, they're super foods for the brain. My brain needs all the super food it can get! I put them in salads, eat them like candy, throw them in smoothies, add them into a hot bowl of steel cut oats. It's endless! When I have them, I eat them way too quickly ;)
4) Eat more fat!
No you didn't read that wrong, but let me explain. Fat from medium chain fatty acids such as coconut oil is EXCELLENT for heart health! You can learn so much more about that here. Have you noticed that since the push for non fat or low fat foods obesity has just sky rocketed. Trust me, there's something very crucial about making sure you have the right fats in your diet. Things like coconut oil and avacado.
5) Manage stress
Don't mistake "manage" for eliminate. It would be quite impossible to eliminate stressors from our lives. We have them. To some degree they are necessary and healthy. But to live in a chronic state of stress is one of many things that's killing us too soon!
Take a deep breath, slow down, enjoy the simple things, make time for play! Don't stress over the small stuff! It's stuff! It can be replaced or fixed. Conserve your strength for the bigger things and bring your whole self to those!
Those are my quick tips for being kind to your heart today!
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