While we may think a lot about love and romance during the month of February, something else we should think about is our heart. Our heart is responsible for pumping blood throughout our entire body and thus supplying all of our billions of cells with oxygen and nutrients. February is American Heart Month so this post focuses on the top five ways I take care of my heart and treat it with love.
1) I Accept Fat As My Friend
Twenty years ago we (America) decided to give up fat. We started requesting that it be removed from our foods and of course the food manufacturers complied. Unfortunately heart disease is still the number one cause of death in America.
What we didn't realize back then was that when you remove something from a food you must replace it with something else. Unfortunately sodium and sugar were the winners during this time, and while our foods were lacking fat, they were (and still are) loaded with more sodium and sugar.
A better idea would be to reduce the amounts of unhealthy fats, such as saturated and especially trans fats. Meanwhile we should also recognize the importance of good fats, such as those found in canola, flaxseed, olive and extra virgin olive oils, as well as nuts, almonds, and avocados. These "good fats" are called unsaturated fats, and they exhibit several beneficial properties, many of which are associated with heart protection.
Have you heard of the omega-3 fats called Alpha Linolenic Acid (ALA)? These are essential fats, which we can only obtain from foods such as walnuts, canola oil, and flaxseed. Another important type of fat is that which is found in fish, especially fatty fish like salmon. The omega-3 fats in salmon have been shown to reduce triglycerides and overall inflammation of the body, both great ways to help reduce heart disease risk. I eat fish (of any kind, really) twice a week. If you don't like fish talk to your doctor about taking a fish oil supplement.
2) I Get My Fiber FromReal Foods, Not Processed Foods
I would never say I don't eat processed foods, because that would be a lie. But they definitely do not make up a major part of my diet. I don't walk into a grocery store and race to the snack bar aisle to pick up a box of "FiberFul Bars, now with 35% of your fiber for the day!". The fiber in most of these products are isolated fibers, meaning they aren't intact with the plant, but have instead been extracted from them. The science doesn't support that these fibers have the same heart-protective benefits as the dietary fibers found in fruits, vegetables, and whole grains.
Fruits and vegetables are some of the most healthy foods you can ever consume. If you don't think you have the time to prepare fresh produce, or you're afraid to buy any because it goes bad quickly, buy frozen! I buy frozen vegetables and fruits all the time. They last much longer and may actually contain more nutrients than much of the fresh produce out there. If you're buying frozen fruit always look for the varieties with no added sugars. But please, don't be afraid of fresh produce. Search the web for some easy recipes, such as my favorite, kale chips.
What about whole grains? As I said, I love getting my fiber from whole grains, which contain carbohydrates. Remember the low-carbohydrate fad a while back? The low fat craze didn't work so Americans turned to low carb diets, which meant very little whole grains, starchy vegetables, and fruits. Here we are several years later and this fad didn't work so well either. When you take out carbohydrates you take out some of the most amazing and healthy foods available to the human body. I wake up to a cup of coffee and a bowl of hot rolled oats every morning. I typically top minewith pureed pumpkin, low fat yogurt, and a scoop of almond butter. Your mom was right when she told you breakfast is the most important meal of the day. Oats, a whole grain, have some powerful nutrients in them that can help lower your cholesterol and help fight chronic diseases.
3) I Eat Chocolate and I Drink Beer
I love beer, and I love chocolate. The key to being able to enjoy my favorite foods is to know how to control my intake. If I choose these foods in moderation I can actually use both of them in a way that benefits my heart!
Research has shown that wine contains the most heart-protecting nutrients as compared to other alcoholic beverages, but don't worry if you aren't a huge fan of wine. One alcoholic beverage (of any kind) a day for women, and two for men, has actually been shown to have cardioprotective effects. Four ounces of read wine counts as one serving. For beer lovers like me, 12 ounces counts as one serving. If you're into spirits, 1.5 ounces counts as one serving.Watch out though, because more than one or two for women and men, respectively, can have the opposite effect.
And chocolate? Chocolate is great for your heart, but again, you have to watch your portions. Just because something is good for you doesn't mean that more is better. I like to enjoy a piece of 70%-90% dark chocolate everyday. The darker the chocolate the better it is for you! Don't like dark chocolate? That's ok, enjoy a piece of milk chocolate everyday if that's what you prefer. While it may not have the same benefits, it still provides some important heart-healthy components, and it still can put a smile on your face :)
4) I Workout Five Times a Week
No, I don't workout like the guy below (I happen to believe too much exercise and too much strain on your body can actually be damaging to your heart). I always make sure to break a sweat five times a week. I use the elliptical, I power walk, I run (sometimes....), and I incorporate lifting, yoga, or pilates into my routine at least three times per week.
There are times when I only have 20 minutes to workout, so instead of just saying "heck with it" I take advantage of those twenty minutes. Anything is better than nothing! You can also split up your workout if that works best for you. In general my workouts last about 50 to 60 minutes, but sometimes I will do 20 minutes in the morning and 30 minutes in the evening.
5) I Minimize My Stress
I'll be honest, this is the most difficult one for me. Many people don't realize the impact that stress has on their bodies, especially their heart. When you are stressed, especially chronically stressed (think about your job, are you constantly annoyed with people or certain tasks?? That's chronic stress!) you are actually causing inflammation throughout your body, specifically your blood vessels. Inflammation can lead to plaque buildup in your arteries, and blocked flow of blood. Chronic stress also leads to increases in blood pressure and increases in blood sugar. This is not only bad for your heart, but it's even worse if you are at risk for, or have diabetes.
Try to lower your stress by living in the moment. For many years I focused too much on the present (have you ever encountered this scenerio? "I only have 4 days left until my deadline and I have so much to do! When will I get everything done?! AHH!!!"). A better way to handle these "deadline" situations would be to just live in the moment and let life take it's own course. Don't think about all you have to do, constantly, because you will just cause stress. Stress doesn't just happen,you cause it!
Some great ways to combat stress, other than living in the moment and letting life flow include working out, taking a nice long bath, getting a massage, or even just relaxing with a nice book. Have you ever tried yoga? Two years ago I laughed at the idea of yoga, because it was too "boring", but then I realized that's the point! When I do yoga I am relaxed and focused. It brings me back to reality and is helpful even if I only do a fifteen minute session.
In closing this post I would like to point out something else that is very important, and that is that nothing will provide more nourishment to your body than food. No pill will ever make up for a healthy diet, despite what marketers want you to think.
This year savor your food and appreciate all that it can do for you. Enjoy it, but at the same time respect the fact that it can do more (good or bad) for you than any pill or supplement, so try to make healthy and sensible choices!
If you'd like to read more tips on how to take care of your heart, and other ways to stay healthy, please visit my blog; www.CandidRD.com.