Elixir Wellness: Eat Your Heart Healthy

Oh! Hello February! Finally we have waved goodbye to the January blues and we can open our hearts to the month of LOVE! With Valentines Day on the horizon, we thought it would be appropriate to talk about a really important subject for Wellness Wednesday, which is HEART HEALTH! Amongst all the other health concerns like toxins, digestion, weight issues and skin health, we tend to forget one of the most important organs in our body, the heart! So when you see that special someone you fancy and your heart skips a beat, remember to give it some love back with our heart healing tips.

The human heart is a hollow, muscular organ which pumps blood throughout our whole body. This is called the circulatory system, which supplies oxygen and all the lovely nutrients from the food we eat to our tissues. It also helps purify the body by removing carbon dioxide and other wastes. Think of it like cleaning out the cobwebs!

Unfortunately, heart disease is one of the most common diseases in America and the UK! There are many different types, but there are also many different ways we can make a difference. It is really important to lead a healthy lifestyle to keep our arteries nice and clean. Blockage of any of our arteries can cause a heart attack and or, permanent damage.

THIS SOUNDS LIKE RISKY BUSINESS…

It really is dangerous stuff when it comes to our heart, risk factors of potentially developing a heart condition are:

• Diabetes

• Obesity

• High Blood Pressure

• Alcohol Abuse

• Smoking

• Physical Inactivity

HOLY MOLEY! WHAT CAN WE DO?

Elixir essentials to eating your heart healthy:

• Keeping up your B Vitamins is really beneficial, by taking a good quality B Complex, you are supporting your body’s ability to produce adequate energy release, healthy blood cell formation, balanced hormones and the majority of metabolic actions.

• Omega 3 is the healthy fat that not only smoothes skin, but helps to reduce blood pressure and blood vessel dilation. Try to include walnuts, chia seeds, flaxseeds and oily fish like salmon, sardines and mackerel into your diet.

• Vitamin C is an important antioxidant for immune function, it increases iron absorption and is needed for cell renewal which keeps capillaries strong.

• Vitamin E is another powerful antioxidant, It helps stop blood clotting which could prevent heart disease and diabetes. You can include lots of Vitamin E rich foods into your diet like leafy veg, almonds, peanuts, seed oils, eggs and unrefined grains.

• Selenium works with vitamin E as an antioxidant which protects against heart disease. Brazil nuts are a brilliant source, as well as garlic, eggs, grains, nuts and seeds.

• Garlic sure doesn’t smell sexy, but is highly antibacterial and antiviral, helping cure an array of viruses and infections. Garlic contains a compound called allicin, which can help lover cholesterol, lower blood pressure and prevent blood clots from forming.

• Chia Seeds! The mighty little super seeds packed with fibre and Omega 3. These help to regulate blood pressure. Remember they are also fantastic for protein, sustained energy and hydration!

• They say an apple a day keeps the doctor away, but maybe this old saying is right? Apples are cleansing for the digestive system and known to help reduce and prevent clogging in the arteries.

• Lycopene is a chemical that makes various fruits and vegetables that gorgeous bright red. Think tomatoes! Lycopene helps boost your body’s natural antioxidants which can help protect against UV and DNA damage. Cooking your tomatoes actually increases the lycopene, so enjoying warming tomato based dishes like curries, soups and casseroles is a great way of getting a dose.

• Eat your heart healthy with lots of leafy green vegetables, like kale, spinach and chard. They are bursting with oxidising vitamins. They are also high in folate and potassium which both help lower blood pressure.

• Circumin is the incredible anti-inflammatory compound found in Turmeric. Because of its powerhouse of anti-inflammatory properties, it helps to prevent damage to arteries, lower bad cholesterol and purify the blood. It is a medicinal miracle for the whole body.

Healthy habits for a healthy heart!

• Variety, balance and moderation.

• Aim for 7-10 portions of vegetables a day, think lots of green and colour!

• Keep hydrated with water, not concentrated fruit juices or fizzy drinks.

• Eat wholefoods, avoiding processed foods with lots of additives and preservatives.

• Try to avoid refined carbohydrates, like white bread and wheat pasta.

• Swap Coffee for green tea and other herbal teas to reduce acidity.

• Walk more! Skip the lift or escalator and take the stairs.

• Move more, try doing at least 30 minutes of heart pumping exercise a day, even if it is just a brisk walk.

• Relax, take time to sit back and be calm to help reduce stress!

• Less salt. Too much white table salt is a major cause for high blood pressure, take less and try using pink himalayan salt, it is packed with essential minerals.

• Stay clear of fried, saturated fats which will clog your arteries, try using Coconut oil and cold pressed seed oils or olive oil over salad.

• Limit the alcohol, it is a major toxin which puts excess pressure on your liver.

• Get your heart pumping regularly with cardio exercise, like running, aerobics or a fun zumba class! It will improve your fitness, build strong muscles and keep unwanted weight off.

• Avoid processed sugar, as sugar leads to a multitude of health issues, especially hormone imbalances, sluggish digestion and fast weight gain.

Making these little changes in your lifestyle will eventually add up to big results, improving so much more than just a healthy heart. It’s a great healing process for your WHOLE body! Looking after your body is one of the most important things someone can do for themselves, to feel energised and really glow from the inside out. If you love your body and feed it well, it will love you back!

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