Get the information you need to help maintain a healthy heart, with Nature’s Nutritionist, Registered Iridologist, Weight Loss Coach and International Pharmacy Graduate Bahar Mahmoudi!
By: Bahar Mahmoudi, International Pharmacy Graduate, Natural Health Practitioner and weight loss coach in Nature’s Emporium.
Cardiovascular Disease: the Silent Killer
Cardiovascular disease is known as the silent killer—especially for women. It takes the lives of roughly one million North Americans every single year, which equals approximately 1 in 4 deaths (more than half are female). Heart disease is considered a silent killer because it often doesn’t display telltale symptoms like cancer or lung disease. Many individuals who don’t have their cholesterol and blood pressure checked regularly succumb to heart attack without ever realizing they ever had a health issue.
The Leading Cause of Death
Heart disease, such as coronary heart disease, heart attack, congestive heart failure, and congenital heart disease, is the leading cause of death for men and women. Prevention includes quitting smoking, lowering cholesterol, controlling high blood pressure, maintaining a healthy weight, and exercising.
A Little Activity Goes A Long Way
If you’re not overweight, all you need to maintain a heart healthy lifestyle is 30 minutes of moderate physical activity five or more times a week. And you don’t have to do it all at once 15 minutes in the morning and 15 minutes in the evening are just fine.
Getting that amount of exercise has substantial benefits for your heart. Just how much is hard to quantify, but research shows that being physically inactive is a major risk factor for developing coronary artery disease.
And exercise is the gift that keeps on giving. That’s because regular, moderate exercise also helps:
- Control blood pressure
- Prevent diabetes
- Maintain healthy cholesterol levels
Regarding Weight Management
If you need to lose weight, it’s going to take a little more effort. For weight management, we want low to moderate intensity activities for 60 minutes per day. The only way to really lose weight is to decrease calories in and increase calories out, and what works best is a modest approach to both. If you just reduce your caloric intake, for example, your body slows its metabolism to compensate.
Even a small weight loss can be beneficial. Reducing your weight by just 5 to 10 percent can help decrease your blood pressure, lower your blood cholesterol level and reduce your risk of diabetes.
Healthy Heart Tips
Following even a few of the healthy heart tips below can help you successfully navigate the road toward good health – not just for your cardiovascular system. Remember, its never too late to get started – and every little bit counts!
- Begin Screenings Early
- Know your heart health numbers
- Target your triglycerides
- Go for nuts and plant sterols
- De-stress your heart
- Strengthen your heart with weight training
- Stop smoking
- Consume Healthy Fish Fat
- Reduce your blood pressure by reducing your salt
- Limit Your Reach for Processed Foods
- Sleep 8 hours per night
- Eat 5-7 fruits and vegetable per day
- Measure your waist size to gauge your heart health
- Cut the fat
- Switch from milk chocolate to dark chocolate
- Make time for eating healthy breakfast
- Drink less alcohol
- Understanding the food labelling
- Find your ‘happy place’
Disclaimer: The views and opinions expressed in this article are those of the authors and do not necessarily reflect the official policy or position of Nature’s Emporium, its employees, its partners or its representatives. The opinions expressed in this article are intended to be used solely for educational purposes and are not intended to be used for the diagnosis, or treatment, of any disease or health condition. Please consult your primary health care practitioner at the first sign of illness!