by Dr. Marita Schauch, ND, Tall Tree Integrated Health Centre –
With Valentine’s Day this month, it’s time to focus on other matters of the heart, like heart health. There is a lot you can do to optimize the health of one of your most important organs, and some of it is quite surprising.
The Basics. You have probably heard these basic tips over and over and over again, but that is because these are hands down the most important factors for your heart health. Eating a healthy balanced diet, exercising regularly, reducing time sitting, quitting smoking, maintaining a healthy weight, managing stress and being careful with your blood pressure levels all lay the foundation for a healthy heart.
Take it to the Next Level. Alright, here’s where it gets a little surprising. Some of these tips for heart wellness are not what you’d expect and some are valuable ways to build on your solid foundation.
• Maintain good mental and emotional health. Depression is an
independent risk factor for the development of both coronary
artery disease and stroke. Chronic stress, anxiety and anger can
raise your risk of heart disease and stroke as well.
• Take care of your mouth. Studies continue to link poor oral
hygiene and gum disease to increased risk for heart disease
and stroke.
• Fur babies. Studies have shown that owning a pet may reduce
your risk for heart and lung disease. Yes, this is your permission
slip to get a puppy!
• Reduce Inflammation. Inflammation is a major factor in the
development of heart disease. Reduce inflammatory foods such
as sugar, red meat, processed food, dairy, gluten, caffeine and
alcohol. It’s also a good idea to increase your intake of
anti inflammatory spices such as turmeric, oregano, cinnamon,
rosemary and ginger.
• Eat heart healthy foods. Dark, leafy greens, berries, healthy fats,
nuts and seeds, fish, and legumes and dark chocolate are rich in
flavonoids and antioxidants that help to reduce inflammation
and decrease the risk of developing heart disease. It’s also a good
idea to eat plenty of fiber, such as in beans, and fruit and veggies,
which is shown to help reduce bad cholesterol.
• Find your sleep sweet spot. Not enough sleep may have adverse
effects on your heart. Find the sweet spot that is optimal for you,
which is usually around seven to nine hours.
• Laugh. According to research, laughing lowers stress hormones,
decreases inflammation in your arteries, and raises your levels of
good cholesterol.
• Have sex and snuggle. Having sex is good for your heart! Not
only does it provide physical activity, but it is also linked to lower blood
pressure and decreased risk of cardiovascular disease. Oh, and be
sure to snuggle up after because the “cuddle hormone” oxytocin also
helps to reduce blood pressure.
Let this article remind you that love and connection play a significant role in our heart and overall health, so action item number one is: reach out to someone you love, near, far, wherever they are.
