Lifestyle

Healthy Heart Happy You

By Farzad Farrokhnia | bio | contact

While we may not be able to beat faulty genetics, there are still plenty of things we can do to prevent disease and maintain a healthy heart. By staying active, cutting back on bad habits, and eating foods high in fiber, Omega-3 fatty acids and vitamins, you can play your part in living a happier, heart-healthy life.  Here are some heart-healthy choices to start adding to your diet.

Black or Kidney Beans Omega-3’s are also found in these beans along with niacin, folate, calcium, fiber and B-complex vitamins. These are not only good for you, but they also make delicious side dishes.

Cantaloupe Packed with more heart-protecting antioxidants, cantaloupes also have B-complex (protect against blood clots) and C vitamins (protect cells from free radical damage).

Carrots Carrots contain both alpha-carotene and fiber. Alpha-carotene is an antioxidant that protects your heart and its fiber is helpful in lowering your cholesterol levels.

Dark Chocolate Chocolate with a 70% or higher cocoa content can help lower your blood pressure.

Fish More specifically, salmon and tuna. These types of fish contain Omega-3 Fatty Acids. that help reduce blood clots and protect against heart attacks. They also protect against plaque build-up in your arteries and help lower your blood pressure.

Nuts Almonds and Walnuts both contain plant Omega-3’s, vitamin E, and phytosterols, which help reduce your blood cholesterol. Having a couple of handfuls as a snack or mixing them into your salads can be great ways to incorporate nuts into your daily diet.

Red Bell Peppers With lots of carotenoids (like beta-carotene and lutein), B-complex vitamins and potassium, red bell peppers help your body in more ways than one. You can enjoy red bell peppers in sandwiches, salads or you can enjoy them in dipped in hummus.

Tips for Heart Healthy Living

Here are a few recommended tips to get you on the right track.

• Is there an elevator in the building? Don’t use it! If you don’t have time to exercise regularly, taking the stairs instead of the elevator can be a great way to kick start your cardio.

• Have a dog? Take it for a walk!  Not only is this good for your heart, it’s also good for your furry friend’s heart.

• Did you know that smoking (and yes, that includes second-hand smoke) is directly related to about 20% of all deaths from heart disease? Stop smoking now to save your own life. Within a week, you’ll start to feel the difference that will boost you in moving forward with a smoke-free life.

• Limit your intake of salt. Lots of prepackaged foods and fast foods are overly saturated with sodium. Excess amounts of sodium can increase your blood pressure and put you at a greater risk of heart disease.

• Learn your family history with heart disease. Genetic factors are very important in knowing your body handles heart health.