Be nice to the heart.

It’s so easy to forget about the heart during happy times. It’s just beating away, doing its thing. But when we are scared or nervous or even must climb up a couple flights of stairs this guy lets us know, “hey- you are alive, and I am working hard to keep it that way”
In the last blog we talked about how chronic stress and even a single traumatic event can negatively impact that heart. But there are so many things we can do to support the heart.

1. Diet – The heart relies on a network of veins and arteries to pump blood through. Keeping these “pipes” clear helps to reduce the demand on the heart. Diet is a main factor in keeping the plaque out of your arteries. Here are some things you can do:

• Increase fiber intake – Soluble fiber collects the free cholesterol in the body, and disposes of it. Soluble fiber when mixed with water creates a gel, but insoluble fiber is also good as it keeps things moving within the digestive track which helps reduce blood sugar levels.  Aiming to get around 30 g of fiber from your diet each day. This can be accomplished by eating whole- grains, fruit, vegetables, legumes, nuts, and seeds
• Reduce “Bad cholesterol” – Cholesterol gets a bad rap, but there are two types of cholesterol. High Density Cholesterol (HDL) and Low-density Cholesterol (LDL). LDL is considered “bad cholesterol” because it is what can lead to fatty deposits on the arteries. HDL are considered “Good Cholesterol” because they help remove LDL from the body. Like mentioned above soluble fiber can reduce free cholesterol in the body. Choosing health fats that contain Omega -3 such as fish, nuts and seeds, or omega 3 fortified products can help too!
• Floss! My dentist will love me. Gums are very vascularized and the plaque that builds up on the teeth can be absorbed into the blood stream. Flossing helps prevent plaque build up on teeth, and it also prevents cavities…. A health double whammy.

  2. Managing Stress – Stress increases heart rate, and blood pressure, both make the heart work in over-drive. I recently did a blog about stress, which you can find here and if you feel stressed out try this video!  
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3. Stay Active- It is recommended by the heart and stroke foundation that you accumulate 150 minutes of activity a week. This can be done in as little as 10-minute intervals. Exercise will keep your heart happy and strong. Today’s blog video is ANOTHER 15 min cardio workout. This time we take it up a bit so get ready to sweat. 

It can seem overwhelming to fit all this into your regular routine. An area I really struggle with is proper nutrition. So, I have also included some heart healthy recipes below to help with that respect. Burrito Bowls and Chili are great because you can make a huge batch and have leftovers for ever! Bonne Appetit. 

References
Dietary Fiber – Essential for health living Mayo Clinic 2021 https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
Managing Cholesterol Heart and Stroke Foundation  https://www.heartandstroke.ca/heart-disease/risk-and-prevention/condition-risk-factors/high-cholesterol?gclid=Cj0KCQiAjJOQBhCkARIsAEKMtO3r6eGgV9sxB7cSvRrgxG1I-hRjdZC61jgAxScZuZ-nxSUg5W4ObKsaAvHlEALw_wcB&gclsrc=aw.ds
How much physical activity do you need Heart and Stroke Foundation https://www.heartandstroke.ca/healthy-living/stay-active/how-much-physical-activity-do-you-need
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