Ahh February a time for couples to bask in their love for each other and a time for singles to bask in their love for chocolate. However, no matter your current relationship status, February is also American Heart Month. No need for roses or a box of sweets for this holiday, just the simple act of staying heart healthy and acknowledging the importance and well-being of this organ is more than enough. So before we start talking about treatments and prevention, let's take a little time to get to know what the heart actually does.
Every day your heart beats approximately 100,000 times, sending 2,000 gallons of blood surging through your body. Although it's no bigger than your fist, your heart has the mighty job of keeping blood flowing through the 60,000 miles of blood vessels that feed your organs and tissues. However, even when put into this perspective, the allure of fried foods and choosing to stay at home on a rainy day instead of going to the gym is far too strong for most of us to handle. So instead of completely uprooting your life style, read the whole blog for some simple and easy tips to ensure that your heart continues to do what it does best.
When it comes to your diet there are a number of specific foods that will benefit your heart over others. When looking at meat, Salmon and Tuna are always healthy alternatives packed with plenty of Omega 3 fatty acids. Omega 3 aids in reducing the risk of heart disease and stroke while helping to reduce symptoms of hypertension, depression and attention deficit hyperactivity disorder (ADHD). Brown rice is loaded with B- Complex vitamins which improves mood, gives you healthier skin and helps with immune and nervous system function. Brown rice is also an excellent substitute for white rice and bread. Of course all vegetables are healthy for you, but there are some in particular that will give your heart that extra boost. Vegetables such as: carrots, spinach, broccoli, sweet potato, acorn squash, red bell peppers and asparagus all provide many antioxidants and vitamins that help reduce blood pressure and strengthen the heart as a muscle. Similar to vegetabels, fruits also have the same nutritional value when it comes to staying heart healthy. Blueberries, pomegranate, kiwi and red grapefruit all provide a wide range of natural blood thinners, isoflavones, and help reduce the LDL (bad cholestrol) levels and raise the HDL (good cholestrol). Red wine containing polyphenols which help protect against cell damage, tea and soy milk are great when choosing beverages. Dark chocolate that is 70% or higher in cocoa provides you with something to sweeten your taste buds and keep you healthy! Dark chocolate contains a large number of antioxidants (nearly 8 times the number found in strawberries). Flavonoids help relax blood pressure through the production of nitric oxide, and balance certain hormones in the body.
Making small changes in your eating habits is the first step to becoming heart healthy. Utilize the tips we have provided and pace yourself so the body has time to adjust. Stay tuned for part 2 of this blog after February 14th where we will discuss the different types of excercises that will strenghten your heart without putting a strain on your body.
Our February blog was written by Dania Abdul-Resoul, an intern at avecinia wellness center. Dania is a pre-physical therapy student at Cal State Fresno.
For daily updates on news, information and more on health care and wellness, join avecinia wellness center's facebook page and follow avecinia on twitter . avecinia wellness center is Fresno's premier integrative medicine and wellness center. We combine internal medicine and primary care with health management, weight management, acupuncture, aesthetics (Botox, Juvederm, Radiesse, Obagi and more) and massage therapy for a holistic approach to health. We use a robust electronic health record program and patient web portal to enhance our delivery of services and to help our patients reach their optimal well-being. To learn more, visit www.avecinia.com. If you are looking for a primary care doctor in Fresno or the Central Valley and would like to become a part of the avecinia family, visit our website and click on new patient registration. Let Dr. Unaiza Hayat and/or Ali Kunkel, MPA, PA-C, become your trusted guides. Our Aesthetic, Weight Management, Acupuncture, Health Management and Massage Therapy services do not require us to be your primary care physician. Learn more at www.avecinia.com We look forward to meeting you!
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