Here are a few timely tips for keeping your “ticker” in top shape, reducing inflammation and sudden heart attack risk while improving heart health—naturally!
Stop the Smokes. Smoking as few as two cigarettes a day significantly increases inflammation throughout your body. Smoking robs your heart of oxygen. Quitting dramatically reduces your risk of heart attack.
Ditch the drinks and enjoy water. Sugary drinks fuel belly fat, which stokes the fires of inflammation linked not only with heart disease, but also diabetes, obesity, and certain cancers. This is because the fat carried around our bellies is metabolically active, producing chemicals that heighten inflammation throughout the body. The top source of added sugar in the United States population is sweetened drinks. Losing even small amounts of excess weight reduce heart attack, cancer, and diabetes risk. Ditch sugary drinks and enjoy fresh, pure water and soothing herbal teas. Aim for 8-10 cups of water each day.
Shop Defensively. The produce department has been called “the Department of Defense” when it comes to disease prevention. Spend more time shopping in the fruit and vegetable aisles and fill up your cart and your body with these foods to dramatically lower inflammation throughout your body. In general, animal products tend to fan the flames of inflammation while plant foods dampen them. Increase omega-3 fats with mineral-rich walnuts, chia or ground flax seed.
Get in “D” Sun. Low levels of vitamin D, the “sunshine” vitamin, are connected with increased risk of heart disease. Enjoy outdoor time in the sun responsibly. You may need to supplement.
Move it and Lose it. Lack of physical exercise is second only to smoking as a risk factor for heart disease. Daily exercise is linked to lower cholesterol levels, improved blood pressure, better diabetes control, improved mood and sleep, and fewer joint problems.
Stack Those “ZZZs”. Lack of sleep increases heart attack risk. Tone down the intensity of evening activities; avoid caffeine, alcohol, and heavy meals at night, and your sleep quality will improve. Guard your bedtime—it is healing time.
Watch Your Mouth. Gum diseases which cause inflammation are linked with bacterial infections that can contribute to heart disease. Also, heart disease, obesity, and diabetes increase the risk of gum problems. Daily flossing and brushing, avoidance of soda pop, and enjoying a diet rich in plant foods helps your mouth as well as your heart.
Mind Your Matters. Scientists have found a compelling link between stress and inflammation. Although we can’t always control the things that come at us, we can often learn better ways to cope. Take time to unwind by spending more time with friends and family. Trim your schedule and add daily time with God in Bible study and prayer.
(Submitted by Betty Dean. Used by Permission from www.lifestylematters.com
Courtesy of LifeSpring – Resources for Hope and Healing, Stuart, VA.)
