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Heart Healthy

by Alesha Jansen

Heart Healthy
Not only is February the month for Valentines but it is also the month for heart healthy awareness.  Let talk about heart health and why we should be more educated about the matter.  Heart disease is the leading cause of death for men and women even though some heart diseases are heredity a lot of heart healthiness you can control. You can help protect the organ the pumps about 2000 gallons of blood throughout the day though your whole body making you able to live your life.  Here are a few facts about your heart:
Your heart beats 101,000 times a day
Blood takes about 20 seconds to circulate throughout the entire vascular system.
The adult heart pumps about 5 quarts of blood each minute                          
Your body has about 5.6 liters of blood circulating through the body three times every minute
Your heart for adult is the size of 2 fists and the size of 1 fist for children
The aorta, the largest artery in the body, is almost the diameter of a garden hose
Capillaries are so small that it takes ten of them to equal the thickness of a human hair
Average adult, your pulse rate is 72 beats per minute.
So how can we help keep the amazing organ of our beating and function to its fullness? Making a few lifestyle eating habits and exercising regularly can help prevent a lot of heart issues.


 Number 1: Portion control
Use a small plate or dish to help you eat small portions. Try and eat larger amounts of lower-calorie but nutrient dense foods. Smaller amounts of high-calorie foods such as refined, processed and fast foods. Keep track of the food you eat can also be very helpful.


Number 2:  Consume more vegetables and fruit
Vegetables and fruits are bursting with vitamins and minerals. They are also low in calories and rich in fibers, helping you keep your heart healthy and enjoying the life around you.


Number 3:  Choose Whole Grain and Sprouted Grains;
 Whole and sprouted grains are great sources to find fiber, sprouted grains also digest like a vegetable and have 300 -900 % higher nutritional levels. Bio-Kinetics Sprouted Barley is a great grain to try. Sprouted barley living flour tests exceptionally high for its bioavailability to your body. A grain very high in dietary fiber, a good source of 8 essential vitamins and minerals, and has 0 trans fat. Sprouted wheat is low in sodium, an excellent source of fiber, manganese, fat-free and cholesterol-free flour.


Number 4: Eat Healthy Fats:
Healthy fats are great for your body, choose healthy fats found in olive oil, nuts and seeds, avocados, and flax, Sprouted flax powder is one of the best sources in its category for omega-6 and omega-3 that one can find. It contains 27% of your daily requirement for omega-3 ALA.  Sprouted flax seed, contains the highest level of lipase and cellulose, helping us break down lipids and cellulose consumed in our daily diets.  According to studies it has been found that flaxseeds may help lower cholesterol in some people.


Number 5: Eat Lean Protein.
Eating lean meat such as chicken, fish ( salmon, mackerel, and herring are great choices) since they are rich in omegas 3s. You can also get great protein from beans, peas, and lentils. Eating whole foods is a great way in eat well and improve your overall health and wellness.


Number 6. Exercise Regularly
Since your heart is also a muscle it gets stronger and healthier the more you exercise.   Walking at a fast pace is a great way to start. Not only does it improve your fitness but the human body was born to walk. Running is more challenging that walking but is another great way to keep your heart healthy and it is also a wonderful way to shed those extra pounds and get into shape. If you are new at running start with walking a fast pace then run for 1 to 2 minutes and then walk for 5 minutes as your fitness level improves you will be able to shorten the walking until it is not needed.   Swimming is an another great way to stay active it is also low impact which is wonderful on your joints, but still give you a full body workout. Cycling is another cardiovascular activity which is easier on your joints since it is also low impact. It will get your heart pumping while building up your strength, and toning up your body. Interval or circuit training as it is called is a combo of strength training and cardio performed at your max effect. You will get your heart rate up improving your overall body healthy. Most of these times of exercise are done in 10-30 minutes time frame. If you get bored easily while exercising this might be the route for you to take. As always check with your doctor before starting a new exercise plan doctor to make sure the physical activities you want to do are appropriate for your age, health and fitness condition.


We often take our heart health for granted this small organ in our body does so much for us. we can also make small changes that will make life-changing effects to your bodies health and wellness.  Cheer to a healthy heart and body.


You should always check with your doctor before starting anything different.
 
Our heart does a lot of work for us.




Alesha Jansen
Alesha Jansen

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