Is Your Heart In Trouble?
Understand that heart disease is the leading cause of death around the world. Everyday we lose an acquaintance, a friend or a family member because of this illness and most heart cases can actually be prevented or saved when we are equipped with the knowledge needed on how to handle and care for our precious heart.
Heart Health Check
Have you ever visited a cardiologist? How would you know you are at risk for heart disease? Awareness is the key to help prevent a heart disease.
Here’s a checklist
Uncontrollable Risk Factors include:
- Older Age (>40-60 years old)
- Family History of Heart disease
- Post-menopausal female
Controllable Risk Factors include:
- High Cholesterol
- High Blood Pressure
- Sedentary Lifestyle
- Dietary choices
- Uncontrolled stress and anger
How Is Heart Disease Treated?
Start by making small simple steps in changing your lifestyle.
- Stop Smoking
Smoking can increase your risk for Coronary Heart Disease and heart attack. Schedule a doctor’s appointment and ask for rehabilitation programs to help you quit smoking. Avoid secondhand smoke as much as possible and seek your family or friends support to help you with your goal.
Because addictions are run deeper than just a psychological level, and are in most cases deeply rooted in our emotions (or the trauma we have encountered throughout childhood/teen development) we may need to engage in some inner work.
- Have a Healthy Diet
Your diet depends on you greatly. It’s important that you choose healthy foods preferably organic and natural over junk. A healthy diet consists mainly of vegetables and some fruits but also legumes, nuts, seeds, whole grains, grass-fed meats (if you’re not a vegetarian), animal fats (yes that is right), eggs, tempeh and a small amount of raw dairy.
Make sure to fill only half of your plate and not the entire thing because portion control is super important.
Choose a good quality Himalayan salt versus the rubbish that you can get from the supermarket (I’m talking those plastic containers of iodised salt. But don’t have excessive amounts of salt either because high sodium diets can only raise your risk for high blood pressure which we don’t want to happen.
Studies show that following the DASH eating plan or the Dietary Approaches to Stop Hypertension can help lower the blood pressure. High sodium intake can cause you to be bloated, it can also cause increase in blood pressure, fluid retention, hypernatremia (sodium level is higher than normal), and cardiovascular diseases.
Drink more water rather than sugary drinks like, soft drinks and artificial juices. Opt for freshly picked fruits or try to make some blended green leafy veggies to keep it safe.
TIP: add some citrus to your juices, this will help to boost the taste. Fresh herbs such as coriander, basil and parsley are great too!
If you love drinking alcohol, we’re not saying that you should stop. Just try to drink in moderation as research suggests that a small to moderate amounts of alcohol can help combat Coronary Heart Disease.
Resveratrol in wine is a good way to protect your heart. Keep in mind that too much of anything is still not a great idea (especially in pregnant women or anyone with other health conditions) so try to keep it as moderated as you can. Women are advised to have alcoholic drink no more than one glass a day.
Read the health benefits of Resveratrol
- Be Active and Maintain A Healthy Body Weight
If you want to avoid heart disease, keep your heart active and pumping. Move a lot to increase mobility; daily physical activity can lower risk for heart disease, high blood pressure, high LDL (bad) cholesterol and can help fight obesity to reach your goal of maintaining a healthy body weight.
Approach your doctor for activities that are beneficial to your health. An exercise plan is a perfect way to keep your body active. The more active you are, the healthier your heart will be. But in saying that, don’t overdo it! Some of the fittest and most athletic people in the world have dropped dead of heart attacks
- Stress and Depression
Research shows that stress and depression can increase the risk of heart attack. Some people try to cope by drinking, smoking and overeating which are all unhealthy coping strategies.
Learn to manage stress by relaxing, meditation, breathing exercises and by improving your overall emotional and physical health. Learn to love yourself first and heal any emotional trauma that may be causing you any issues. There are many books available such as ‘Loving What Is’ by Byron Katie, Louise Hay, Gabby Bernstein, Dr Joe Dispenza just to name a few.
Depression can triple the risk for Coronary Heart Disease. Talk to your doctor if you have symptoms of depression, take counseling sessions if this will make you feel better and talk to your family and loved ones for support.
Don’t let stress take over your life, be the boss of it! 👊🏼
Keep your heart healthy and make strong connections by maintaining your overall health and MOST importantly love and approve of yourself ‘coz we think you are pretty darn amazing!
We hope you enjoyed today's blog and it added some kind of value to your life. If you found it useful, we'd appreciate it that you could please share it with those you know. Knowledge is power and we all have the ability to effect change.
Together we can get Australians healthier. 😊
*Disclaimer: the information in this article is intended purely as information and not health advice. It is not intended to treat, diagnose, prevent or cure and one should always seek expert advice from their trusted health practitioner.