Whilst there is love in the air, consider your own hearts health and show yourself some love. This Bigvits article looks at some of the ways you can maintain a healthy heart.
A Balanced Diet
Whatever diet we follow, there are some essentials that will support a healthy immune system and therefore heart. Fruit and vegetables contain antioxidants which are ideal for this. We should avoid eating foods that are bad for cholesterol too, such as fried, fatty and processed foods. They are OK in moderation however they should be thought of as a treat. The same goes for sugary foods. Too much and we risk putting on weight and becoming obese and we are then at risk of long-term issues such as type 2 diabetes and heart disease.
It is ideal to try and maintain a healthy weight as this puts less strain on your heart. A healthy weight is the realistic weight for your body shape, lifestyle and is generally achieved through good self-care, exercise and eating a balanced diet.
We are also advised to limit the amount of alcohol drunk daily and avoid smoking all together. It is recommended that we drink no more than 14 units of alcohol a week and that we have several alcohol-free days. Drinking more than 6 units in 6 hours is interpreted as binge drinking, something to avoid. There are lots of services and tips available to support you to stopping smoking or reduce your alcohol intake, have a chat with your local GP practice.
It is recommended by the NHS that you avoid sitting or lying for long periods. If you are in a desk job, try to get up and do some stretches regularly throughout the day. The NHS also suggests that we should complete 150 minutes of moderate intensity activity a week, that is 50 minutes 3 times a week. Moderate activity can be dancing, a brisk walk, cutting the grass, anything that raises your heartbeat, makes you breathe faster and feel warmer.
So, to make it clearer, it is suggested that we do for example three brisk half hour walks and two sessions of yoga a week or cutting the grass once a week and then going to a dance class twice.
Alternatively, they suggest 75 minutes a week of vigorous activity, this can be fast swimming, running, sports or walking the stairs, anything that makes you breathe hard and fast and you are unable to say more than a few words without pausing for breath whilst completing the exercise.
Whatever you decide to do to get your heart pumping, your heart will thank you for it and you will start to feel amazing.
In our modern day lives, it is hard to avoid stress. Short bursts of stress, that does not last is sometimes necessary and not harmful however long term, chronic stress is not healthy and not good for the heart.
It is hard to tell someone what to do to relax as we are all individual with our own likes, however somethings that you could try are:
- Spend time with someone who makes you happy
- Get up a few minutes earlier to ensure you can watch the sunrise
- Try not to carry tension or upset around with you, let it go.
Use Some Supplements
Bigvits have many supplements on offer that might help maintain a healthy heart. We have narrowed down the choice by identifying the most useful and popular products:
Omega 3 supports a healthy heart by reducing the amount of harmful fats and improving blood flow. It can be difficult to get in your diet alone. If you are a vegetarian or vegan and don’t eat fish, then flaxseed is probably the better plant-based source of Omega 3 fatty acids.
CoQ10 is an enzyme that acts as an antioxidant for cholesterol and can possibly lower blood pressure. It can be found in foods, however, is often destroyed in the cooking process. To benefit from the best absorption, then you need to ensure you have good vitamin B and C levels.
Astaxanthin is a natural remedy that is packed with heart healthy antioxidants, ideal for good cardiovascular health.
Folic Acid (Vitamin B9) helps regulate the amino acid (homocysteine) that is associated with artery damage.
Potassium also helps regulate blood pressure levels. Potassium is best being taken with magnesium to ensure the best absorption.
Magnesium deficiency can lead to high blood pressure which in turn can lead to heart problems.
Folic acid, potassium and magnesium can often be found as a multi vitamin.
It is recommended you consult with a health professional before taking supplements.