American Heart Month

Tapp Francke by Tapp Francke

American Heart Month

February 05, 2021

Love Yourself

The month of February is all about caring for your heart. Between heart disease awareness and Valentine's Day, February has a 'love yourself' vibe to it. And we need to! Heart disease is the leading cause of death for people in the United States. With 655,000 people dying from cardiovascular disease every year, caring for your heart should be on everyones to-do list. Risk factors for heart disease include high cholesterol, high blood pressure, diabetes, smoking and obesity. Diet and lifestyle interventions have a solid track record on helping reduce these risk factors. Follow these guidelines about meals, movement and mindfulness and you can make your heart happy.

 

Meals

In matters of the heart, diet is king. A diet rich in complex carbohydrates and lean proteins and low in saturated fats and refined sugar is the cornerstone of a heart healthy diet. So, what does that look like?

Complex carbohydrates are long chains of sugar molecules, or polysaccharides, that make your body work to digest them. These fiber-rich foods release glucose slowly into the blood stream which keeps blood sugar stable. A far cry from the rollercoaster ride that refined sugars put you on! Complex carbs also tend to help keep you feeling fuller for longer, so can help with weight control.

Some heart healthy stand-outs include: Buckwheat, millet or whole oats. Also, sweet potatoes, squash, beets, avocado, berries and apples are great options.

Lean proteins are protein sources that are low in saturated fats. In the animal protein world this means lean cuts of beef, fowl without the skin, and omega-3-rich fish. In the plant-based protein world this means beans, nuts, seeds and even algae.

Heart healthy stand-outs here are lentils and beans, including tofu. Also, spirulina, quinoa, hemp seeds, chickpeas, salmon, anchovies, extra-lean ground beef, grilled chicken and pork tenderloin.

 

Get Moving!
Maintaining a healthy body weight and minimizing belly fat are essential for a healthy heart. A big part of achieving this is accomplished by regular exercise. Data suggests that 61% of American’s do not get enough. That’s a lot! Moving your body on a regular basis helps reduce body weight, cholesterol and blood pressure. Additionally, exercise has been shown to help control blood sugar. As few as 15 minutes of walking or gardening a day has been shown to increase lifespan by an average of three years. The benefits of exercise are multiplied by the amount of time and intensity, though the benefits tend to plateau at about 60 minutes of moderate intensity exercise per day. So, get out and get moving! Even just a brisk walk around the block helps.

 

Mindfulness
Another way to lower your risk of having a cardiovascular event is to meditate. Meditation has been shown to help reduce blood pressure and lower heart rate. It does this by activating your parasympathetic nervous system which is responsible for your ‘rest-and-digest’ mode. This is in direct contrast to your sympathetic nervous system which is responsible for your ‘flight-or-flight’ mode. By activating your parasympathetic nervous system, you are deactivating your sympathetic nervous system, causing your body to de-stress. A 2019 study showed that after 8 weeks of less than 20 minutes of meditation per day, patients with hypertension reduced their ambulatory blood pressure by a clinically significant amount. The extra bonus was they were also less depressed!

There are great meditation apps like: 10% Happier, Headspace, and NuCalm that can help you find your balance point

 

Heart-Wise Supplement Highlights
Daily Protein Active – for a lean protein source
Daily Greens – when you can’t eat all of your veggies
Omega Benefit – for extra Fish oil


https://www.cdc.gov/heartdisease/facts.htm
https://www.health.harvard.edu/heart-health/how-much-exercise-is-optimal-for-heart-health
https://www.nature.com/articles/s41371-018-0130-6



Summer Cookouts, (Oxidative) Stress-Free
Summer Cookouts, (Oxidative) Stress-Free

by Jonah Udall June 20, 2023

We don’t want to rain on your BBQ, but it’s true – our favorite summer feasts are often served with a hearty side of damaging pro-oxidants. But don’t fret, we’ve got some tasty strategies in store for how you can kick oxidative stress off your next grill menu.

Continue Reading →

What You Need to Know About Oxidative Stress
What You Need to Know About Oxidative Stress

by Jonah Udall June 08, 2023

Oxidative stress impacts our bodies in many ways, and more than just skin-deep. But what is oxidative stress?

Continue Reading →

Daily Benefit Detox Program
Daily Benefit Detox Program

by Jeffrey Morrison June 08, 2023

The Daily Benefit® Detox Program gives your body a break from the potentially unhealthy foods you may consume on a regular basis. During this time your body can repair damaged cells, clean its vital systems, and clear the channels of elimination to let you feel your best.

Continue Reading →

Natural Sun Protection, Inside and Out
Natural Sun Protection, Inside and Out

by Jonah Udall May 22, 2023

Getting outdoors in the summer is more than just fun in the sun. Sunlight naturally turns up our vitamin D, boosting our immune system and protecting our bones, and research shows it indeed lifts our mood. It’s important to balance the benefits and downsides of sun exposure.

Continue Reading →