ARE YOU HEART SMART?

We fill out hearts with love, compassion, and warmth and it continually needs tender - loving care to be at its most optimal performance. Feeding the heart nutritious foods is as crucial as the supply of blood and oxygen it gives to all parts of the body. As the old saying goes, “ food is the way to a man's heart” holds quite a bit of truth. There are ...
steps that we can follow that will protect the heart and keep it beating strong.

Consuming more fish, fruits and vegetables, and consuming fats high in mono – unsaturated fat will provide nutrients and antioxidants that will help protect the heart from heart disease. Avoiding processed meats, added sodium and nitrates is a step in the right direction for the sheer fact that they are associated with an increase in the risk of diabetes and heart disease. Limit sugar or simple carbohydrates like in soft drinks, baked goods and sweets since they are associated with elevated cholesterol levels, insulin resistant and an increase in heart disease.

Here is a list of some of the heart healthy foods that will protect your heart so that you can keep filling yours with love:

Salmon: Contains omega - 3 fatty acids which lower levels of triglycerides in the blood that may contribute to blood clotting.

Soy: Has been proven to lower LDL (bad) cholesterol and is high in fiber and low in saturated fats.

Spinach: Chock full of vitamins and minerals like potassium, calcium, B-complex and fiber which all defend your heart.

Nuts: Contains heart healthy mono-unsaturated fats and low levels of saturated fats. Also contains omega - 3 fatty acids.

Dark Chocolate: Pick the kind that has 70% or more of cocoa. Limit to 1 ounce a day for maximum benefit. 70% cocoa dark chocolate has a blood thinning effect which can be helpful to the heart and reduce inflammation.

Beans: Low in fat and high in fiber which helps to improve cholesterol levels. The red and purple beans contain more flavonoids – chemicals that act as antioxidants that help to protect against heart disease.

Green tea: Filled with catechins and flavonols (antioxidants).

Olive Oil: Full of mono -unsaturated fats that help to lower your LDL (bad) cholesterol. Consume in moderation because it is high in calories. Buy extra virgin or virgin olive oils because they are less processed and contain more antioxidants to help reduce inflammation in the heart.
Words of wisdom to wrap this session up....

 "The best and most beautiful things in the world cannot be seen or even touched – they must be felt by the heart”. Helen Keller