The Fun and Fit Twins, Kymberly and Alexandra are all about healthy living and fitness. Who better to get heart health information from than these two? Read more on their blog, Fun and Fit.
What better way to end February’s Heart Health month than to be your own lifelong Valentine and show love to your heart? To help you, we’re sharing some lovely heart facts to inspire you to
write a sonnet improve your health.
Your heart is the fastest responding muscle in your body. When you work out cardiovascularly (heart rate increases, you breathe heavily, and your whole body is involved in the movement), the heart adapts upwards within 24 hours. Aaaaand, if you dodge exercise more than you dodge taxes, then your heart adapts down, down, down.
Do you want your midlife body to stay as vital, youthful, and cooperative as long as possible? As Dr Michael Roizen MD, co-founder of RealAge and chair of its Scientific Advisory Board puts it: “Physical activity decreases the greatest causes of arterial aging, including stress, the greatest ager of all.” Good news: you can combine strategies to achieve the youngest, most stress proof, physiological body possible. No heart stopping shocks coming, but the secret to a Strong, Age Defying Hearty Har Har is ……….
… to exercise and eat well. Did you see that coming? But what does “eat well” for heart health mean in practical terms, especially for baby boomer women? We wondered ourselves so checked in with Registered Dietitian and celebrity, best-selling author Frances Largeman-Roth. Based on her input, we offer you the following juicy tips:
Embrace the C:
1. Vitamin C is a heart-healthy and anti-inflammatory nutrient that helps repair and produce body tissues. Add oranges or grapefruit to your snack routine to get your daily dose. Other vitamin C-rich foods include strawberries, raspberries, blackberries, blueberries, papayas, mangoes, kiwi and bell peppers. Basically, eat fruity stuff aka “fruit.”
We’ll (Not) Drink to That!
2. Limit high-calorie, sugary drinks such as soft drinks, and sweetened iced tea and coffee drinks. Instead, drink lots of water – at least 2 liters per day. Water, water everywhere. Alcohol isn’t so great for you either. Yes, we know about the studies that tout the benefits of red wine, and Mayo Clinic simply says that it MIGHT be healthy in MODERATION. They theorize that flavonoids or resveratrol may be the beneficial substances. More to come on our radio show about those flavonoids.
Circulate and Let Your Arteries be Free!
3. Support your circulation. Add a guaranteed source of cocoa flavanols, like CocoaVia® cocoa extract supplement, to your breakfast every morning. Once we learned about flavonoids, we jumped at the chance to try cocoa extract powder supplements when we met CocoaVia at a fitness convention a few years ago, because they are …. flavanols..in cocoa form. What’s not to like about cocoa that’s clinically proven to help maintain healthy circulation?
What if You are Super Swell?
4. Fight inflammation. Eat foods that contain high amounts of anthocyanins, a type of antioxidant that fights inflammation and may help reduce the risk of heart disease. You can find it in blueberries, blackberries, plums, cherries, Mission figs and eggplant. (note from Alexandra: Figs – ewwww)
Go Popeye and Olive Oil on Yourself
5. Instead of cooking spray or butter, use olive oil. Olive oil is a great heart-healthy ingredient; the Mediterranean diet has long been linked to heart health and longevity. Try drizzling extra virgin olive oil on top of pasta and using it as a salad dressing or as a substitute for butter on bread.