From Our Hearts to yours: Happy Valentine’s Day
Happy Valentine’s Day!
Support Your Heart!
Happy Valentine’s Day everyone!
Written By: Meghan Prescott
February is heart health month so we thought we would take a few minutes to talk about some ways to make sure we’re keeping our heart and cardiovascular systems in tip-top shape. Heart disease is still the #1 cause of death in North America, and part of that is because it’s often referred to as the silent killer. Heart issues can take many years to slowly build up from stress, poor eating habits, and lifestyle contributors, and suddenly they manifest as a serious health issue. The great news is that you can start making changes at any point along the way to help support your heart and keep your cardiovascular system in tip-top shape. With that, we would like to share some of the top things to avoid and top things to add or increase in your diet and lifestyle for optimal heart health.
Avoid:
1. Trans fat and seed oils. These fats and oils contribute to inflammation and insulin resistance, and are one of the main contributors for increasing “bad” cholesterol in the form of small dense LDL particles which is what the body uses to patch the damage in our arteries caused by inflammation. Instead, use healthy natural fats like olive oil, coconut oil, butter, lard, and other animal fats from pasture-raised animals. Olive oil has particular benefits for heart health, just be sure to use quality oil, stored in dark glass, away from heat sources, and never use to cook on high heat.
2. Refined carbohydrates and sugar. Just like the oils and fats above, these foods increase small dense LDL levels due to their inflammatory nature, contribute to insulin resistance in our cells, and create unstable blood sugar levels. They also contribute to abdominal weight gain, and when we combine all of these factors it results in something called Metabolic Syndrome. This set of conditions creates stress on the heart and cardiovascular system and can be a huge contributor to the state in the body needed to develop heart issues. Instead of these foods, eat more fibre-rich smart carbs in the form of vegetables and use very limited amounts of unrefined sugars like honey, maple syrup, or coconut sugar.
Add or Increase:
1. A variety of fibre and antioxidant rich vegetables and fruit. Antioxidants are key to lowering inflammation, and fighting oxidative stress and free radical damage. The best fruits for this are dark coloured berries like blueberries and blackberries. Leafy greens are also high on the list, and as you know we love to say at No Shoes, “Green Inside, Clean Inside”!
2. High quality grass-fed or pasture raised meats, wild-caught fatty fish like salmon, as well as nuts and seeds. The minerals, protein, and healthy omega-3 fats from these foods provide protection to our cells, and help to reduce inflammation.
3. Exercise, sunlight, and Vitamin D. Exercise is a lot less about weight loss, and a lot more about keeping your whole system in shape. A variety of exercise from walking, HIIT workouts, weightlifting, resistance training, and sports activities is the best way to keep your heart happy! Better yet, getting outside to exercise and getting some vitamin D in the process is very protective to the heart as it reduces inflammation, reduces stress levels, and can greatly improve our outlook on life. If you live in a northern climate, supplementing with vitamin D is super important.
4. Magnesium. This mineral is crucial for good heart health, and most of us in North America don’t get enough of it in our diets. Leafy greens, nuts, and seeds are all excellent sources. The great news is that one delicious source of magnesium is chocolate! Kind of perfect for Valentine’s day. The darker the better, so 85% or higher cacao will give you the most magnesium per bite.
This is just a little snapshot of what we can all do to improve our heart health. Want to get even healthier? Are you concerned about supporting your health in this time of stress? Curious about how health coaching can help you make your own healthy changes? Let’s talk! Schedule an initial complimentary consultation with us today—or pass this offer on to someone you care about! Visit www.noshoesnutrition.com and sign up for a FREE consultation. We work with people from all over the world individually or in groups so don’t let anything hold you back!
