The heart is the center of every living creature’s life. If the heart is healthy, the whole body has a reasonable chance of being healthy also. It does not take big, expensive changes in an individual’s lifestyle to insure heart health.
Small changes in daily habits will produce great rewards in the area of heart health. The following recommendations will reduce the risk of heart disease or eliminate it completely.
Add Green Tea to the Daily Diet
Green tea is an amazing source of anti-oxidants. Free radicals are produced as a natural part of the digestive process. Free radicals, if left unchecked, can cause damage to cells and DNA. The anti-oxidants, especially epigallocatechin gallate, (EGCG) found in green tea, neutralize the free radicals and cleanse the body of toxins.
The anti-oxidants in green tea provide a wide range of health benefits. Two of the benefits that are most directly related to heart health are:
- Green tea drinkers have a lower incidence of high cholesterol.
- In countries where green tea is consumed daily the occurrence of obesity is almost nonexistent.
Most experts still say that the jury is still out on green tea as a health food. However, in one study of 400,000 Japanese men, ranging in age from 40 to 79 years of age who drank at lease five cups of green tea per day had a 26% lower rate of heart disease than those who did not drink green tea. This study, called The Ohsaki Study, and documented in the Journal of the American Medical Association in September 2006 concluded that, "Green tea consumption is associated with reduced mortality due to all causes and due to cardiovascular diseases..."
Green tea comes in a variety of blends and flavors. It is not difficult for anyone to find a flavor that is pleasing to them. Three to five glasses or cups of green tea per day, hot or cold, seems to significantly improve heart health.
Supplement the Diet With Omega-3
Omega-3 is polyunsaturated fatty acids that occur naturally in some foods. Fish is the best source for omega-3. For those who do not enjoy eating fish, omega-3 can be found in plant sources such as soybeans, flaxseed, or walnuts.
Another way to ensure that enough omega-3 is consumed is by taking a dietary supplement. Omega-3 can be found in either fish oil or flaxseed oil capsules. It is generally recommended that intake of omega-3 for healthy people should be around 500 mg. For those who are at risk for heart disease or who have had a heart attack, the dosage should be increased to 1,000 mg.
Move for a Healthier Heart
No one can argue that a sedentary lifestyle can do as much damage to heart health as poor diet. Any amount of exercise is better than none. Consult your health care practitioner before beginning any exercise regimen.
The easiest and least expensive way to get moving is to walk. Begin by walking 10 minutes a day, a few days a week. Increase the time by five minute increments every week or so. Grab a friend or family member and take them along. It always helps to have a partner to keep the motivation strong.
Reduce Stress
Excessive amounts of stress can also cause a great deal of physical damage. Moderate levels of stress are a part of everyday life. When stress levels elevate and are unmanaged can cause high blood pressure and high cholesterol, both of which increase the risk for heart disease or heart attack.
One quick way to get stress under control quickly is breathing exercises. Take several, slow, deep breaths. Breathe in through the nose, being sure to fill the lungs to capacity. The lungs are full when the tummy is extended. Exhale slowly through the mouth.
Other ways to cut excess stress are; good diet, enough rest, take time to relax, and above all find something to laugh about every day.
Reducing the risk of heart attack and heart disease can be very simple. These lifestyle tips can put any individual on the right track for preventing heart attacks.
Cyndi Brandon - Natural health and alternative healing methods are my first area of writing expertise. A self-taught natural health advisor to family and ...
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