KEEPING YOUR HEART HAPPY AND HEALTHY
Hello everyone and Welcome to another FACTUAL FRIDAY. We’re going to discuss Heart Health this week, and some of the fabulous foods that support a happy and healthy heart.
To begin, heart disease or cardiovascular disease are very broad terms that refer to a number of conditions that affect the heart. Now we spend a lot of time discussing different cancers and the global impact those diseases have on the world’s population.
Yet, did you know that the leading cause of death around the world is not cancer, but rather heart disease? And, there are many different conditions that contribute to this statistic.
Coronary heart disease is the most common. This is when the blood vessels connected directly to the heart are damaged.
Arrhythmia is a condition in which the rhythm of the heart beat is atypical and abnormal.
Myocardial infarction, also known as a heart attack, occurs when the blood flow to the heart is blocked by clots in the blood stream.
Stroke is a condition where the blood flow to the brain is blocked.
And, atherosclerosis is the buildup of plaque in the blood vessels that obstructs the blood flow.
There are many factors that lead to all of the above heart diseases, including tobacco use, obesity, lack of exercise, alcohol abuse, stress and a poor diet. Yet, this last factor is the one we’re going to focus on because we have several foods that will greatly improve our diets and our heart health.
TURMERIC
This incredible spice not only helps protect our heart, but it fights metabolic conditions that can lead to heart disease. Turmeric contains curcumin, which is a natural anti-inflammatory compound that can help prevent arrhythmia and keep our heart beat steady. It has been shown to help prevent alcohol-induced heart disease and reduce the toxic effects of chemotherapy-related heart disease. Turmeric helps block plaque build-up, protects against heart attacks and helps regulate cholesterol levels.
SALMON
This fish is low in artery-clogging saturated fat and high in healthy omega-3 fatty acids, which are very good for the heart. In fact, eating salmon a few times a week can reduce the risk of heart attack and stroke. The omega-3 fatty acids, also known as DHA and EPA, also help prevent blood clots, improve blood pressure and stabilize the dangerous heart rhythms associated with arrhythmia.
BLUEBERRIES
A daily cup of blueberries will reduce our overall risk of developing heart disease by about twelve to fifteen percent. Blueberries contain flavonoids called anthocyanins, which are very healthy plant compounds. This little fruit helps regulate blood pressure, improve vascular functioning and keeps the arteries flexible – all of which reduce our overall risk for heart attacks and strokes.
CHOCOLATE
I love adding this one! Eating chocolate actually has been tied to a reduced risk of heart disease. Specifically, chocolate appears to lower atrial fibrillation, which is the irregular heartbeat linked to strokes and heart failure. You see, chocolate contains antioxidants called polyphenols that increase the body’s production of the chemical nitric oxide. And, this chemical helps regulate blood pressure and blood flow through the arteries. Dark chocolate is typically considered to be better for our health as it contains less sugar. Just don’t go overboard. One or two bites of chocolate a day is all your heart needs.
RED WINE
Red wine really does appear to be good for the heart. It contains the same antioxidant polyphenols that we find in chocolate. In particular, one polyphenol called resveratrol is the one on which we want to focus. Resveratrol helps protect the lining of the blood vessels in the heart, reduces the “bad” LDL cholesterol and prevents blood clots. Again, just like chocolate, moderation is key. We don’t need a lot of either to reap the heart-healthy benefits found in both.
CHILI PEPPERS
Spice is nice! Cayenne, jalapeno, habanero and several other hot peppers all help promote a healthy heart. All these fiery fruits contain a compound called capsaicin, which adds the spice to these peppers. Capsaicin also regulates blood pressure, lowers bad LDL cholesterol and reduces the formation of blood clots. When we add all this up, we have a healthier heart that’s less likely to suffer a heart attack or develop atherosclerosis.
Not only do these foods protect our heart, but several also improve cognitive functioning and memory, treat arthritis and reduce pain.
So, on your next trip to the grocery store make sure you pick up some of these healthy and tasty foods. Your heart will thank you for it!
Until next time, take care everyone, stay in GOOD HEALTH and . . .
TAKE THE COURSE AND TAKE CHARGE!
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