TICKER TALK
Six ways to pump up your cardiovascular health |
COVID-19 HAS SERVED AS A good reminder about the importance of prioritizing your heart health, since data have shown that those with pre-existing heart conditions may be at higher risk of complications from the virus.
Maintaining a healthy lifestyle is an important way to manage your health. And, it doesn’t have to be complicated. A few basic tweaks to diet and lifestyle can improve your ticker. Here are some easy and accessible ideas.
. EAT MORE GREENS
Infuse meals with more antioxidants, fibre and fats. Antioxidants from dark leafy greens, cruciferous veggies and teas (arteryimproving green tea, cholesterollowering oolong tea, heart-protective white tea) offer amazing cardiovascular benefits. Fewer cardiovascular events result with soluble fibre. Boost your fibre intake with asparagus or sweet potato sautéed in a heart-healthy oil. Oils that are high in monounsaturated fat (avocado, macadamia nut, extra-virgin olive oil) increase our nutrient absorption of vegetables and offer cardiovascular protection.
. TRY COENZYME Q
Coenzyme Q10 (CoQ10), also known as ubiquinone and ubiquinol, is a key antioxidant for heart protection. Low levels of this nutrient are widely available in plants, including pistachios, cauliflower and oranges. Meats, especially beef heart, and fatty fish are rich in CoQ10. When supplementing CoQ10, dosages range from 30 to 90 milligrams to 200 milligrams for women who require extra cardiovascular support.
. SAY OK TO VITAMIN K
Many people are deficient in vitamin K, which has been found to lower your risk of heart disease and improve blood flow. Vitamin K2 reduces the build-up of minerals like calcium and transfers them out of arteries to bones and teeth, where they belong. Need more reasons to eat organ meats and sardines? They are highest in vitamin K2, with natto, tempeh and sauerkraut offering the most for vegans. A good rule of thumb is 120 micrograms a day. Fermented cod liver oil is a great choice for vitamin K2 content, and it synergizes with other fat-soluble vitamins, such as vitamins A, D and E.
. CONSIDER MORINGA
Has moringa caught your attention yet? This superfood (aptly named miracle tree) has it all! Loaded with fibre, vitamin K and antioxidants, moringa has antiinflammatory, cholesterol-lowering and cardioprotective properties. Highly bioavailable, moringa is a standout over synthetic supplements. Add this nutrient-packed powder to curries, soups, smoothies and teas.
. MOVE DIFFERENTLY
Prioritizing “non-exercise” physical activity (defined as “any unstructured physical activity”) improves cardiovascular health, even for marathon runners. Get creative with heart-boosting walking meetings, balance-board micromovements during a call, squats while blow-drying your hair or burpees while blending a morning shake. Need a prompt to break away from sitting in front of a screen? The Time Out app and wearable fitness trackers provide helpful reminders.
. THRIVE IN STILLNESS
Practise mindfulness to improve blood sugar control, boost immunity and reduce inflammation. In a randomized trial, meditation for stress reduction decreased heart disease by 48 percent. Find serenity in a guided meditation podcast, a tapping (emotional freedom technique) app or an online yoga nidra routine during a convenient daily window.
Embrace the moment, creatively add movement and incorporate antioxidants, fibre and fats into meals to suit your unique lifestyle. With these accessible shifts, you will strengthen your heart with the vitality it deserves. is an integrative nutrition health coach and CEO of Radiant Self Wellness. Learn more at: radiantselfwellness.com