4 Weeks To A Healthier Heart – Week 2

We are discussing a 4 week road to a healthier heart. These are daily health tips, a combination of food, nutrition, habits which you could include in your routine.

WEEK 2 – DAY 8: Make Nuts Your Go-To Snack

Move over chips and crisps and welcome heart-healthy nuts. Studies show that those who eat more than 5 ounces of nuts a week are 1/3 less likely to have either heart disease or a heart attack. And since nuts are high in fat and calories, moderation is recommended. It could silently add on weight, if you have them mindlessly.

WEEK 2 – DAY 9: Make Room for Veggies

Did you know, you should have around 2½ cups of veggies each day, and to achieve that one should aim to make veggies 50% of a daily meal. And even better, if you have a liking for kale, brussels sprouts, broccoli, and cabbage, which are a gold mine of antioxidants and other heart-saving phytochemicals.

WEEK 2 – DAY 10: Walk for 20 Minutes a Day

Did you know, that just 2.5 hours of exercise a week (that’s a little more than 20 minutes a day) could reduce heart attacks by 1/3? That actually leads to prevent 285,000 deaths from heart disease in the United States alone, and practically eliminate type 2 diabetes.

WEEK 2 – DAY 11: Change Your Bread Spread

As we suggested earlier, olive oil is ideal for dunking your bread, but if you can’t live without a spread, pick one with cholesterol-lowering sterols. Studies suggest adding 2 g of these plant compounds to your daily diet can help lower your total cholesterol by about 10% — often within 2 weeks. That sounds miniscule, but it could translate to a 20% lower risk of heart disease.

WEEK 2 – DAY 12: Stir in Flaxseed

Flaxseed is one of the leading sources of heart-healthy omega-3 fats. Studies indicate that adding flaxseed to your diet can reduce the development of heart disease by 46%, while helping to keep red blood cells from clumping together and forming clots that can block arteries. Just sprinkle 2 tablespoons of flaxseed a day on your yogurt, oatmeal, cereal, or salad. Easier still, buy it pre-ground and keep refrigerated, for easy storage.

WEEK 2 – DAY 13: Include Stretching in Your Exercise

Apart from the 20-minutes a day exercise, mentioned above, stretching exercises are also important. For active adults over 40, studies showed that they had 30% less stiffness in the arteries than non-active participants. Stretching for 10 to 15 minutes a day may keep arteries pliable; affected by the elasticity of the muscles and tissue that surround them. Some gentle yoga moves could improve your flexibility.

WEEK 2 – DAY 14: Unwind with a Little Wine

One of the most amazing tip is the acceptance that 1 to 3 ounces of alcohol a day significantly reduces your risk of a heart attack. Unless you are at risk of high blood pressure, breast or other cancer, you can safely have one alcoholic drink a day. A safer way to take alcohol is with dinner so you sip slowly. Also avoid a full pour in a large wine glass, it’s easily double what’s considered a healthy serving.

Continue reading part 3