After all this information from last 3 corners a prescription for heart health could look something like this:
Exercise 150 minutes per week, in particular aerobic type exercise 30 minutes a day (walking, jogging, jump rope, racket sports, swimming…) are best for heart health, as well as 2 resistance training days per week.
Heart healthy foods, that are from whole grains, healthy fats, lean proteins, plant based and high in fiber are all important. An example of what a heart healthy day could look like below:
Breakfast: Smoothie (blender)
- 1 cup plain kefir or low fat or 0% dairy
- 3 cups super greens (kale, spinach, Swiss chard)
- 1 cup mixed fruit – berries best
- 1 tbsp chia seeds
Snack:
- 2-3 squares 72% or higher dark chocolate
Lunch:
- Big salad with a vinaigrette dressing, mix in hummus, lean cooked chicken and sprinkle nuts and seeds over top.
Snack:
- Veggies with turmeric dip
Dinner:
- Salmon with steamed veggies and wild rice
From the above example all these foods help with heart health. Fruits and vegetables are particularly rich in vitamin C and in beta-carotene – a form of vitamin A. These work as antioxidants in your body, helping to slow down or prevent atherosclerosis by reducing the buildup of plaque from cholesterol and other substances in the arteries. Chia seeds and dark chocolate (72% or higher) have heart healthy antioxidants. Chia seeds in particular contain quercetin and dark chocolate contains flavanols, these antioxidants help lower cholesterol and manage blood pressure.
Nuts, seeds, beans, fruits, vegetables, and whole grains all contain fiber. Fiber lowers cholesterol by lowering the amount of LDL cholesterol that is absorbed into your bloodstream. Fiber and fermented foods help with gut bacteria, which allows for a proper balance of “good bugs,” to support the body which has a distinct link to overall health including heart health.
Fatty fish like salmon and certain nuts/seeds contain omega-3 fatty acids, which are healthy fats that may support heart health by helping our bodies regulate the contraction and relaxation of the artery walls along with helping reduce inflammation.
This concludes heart health month. If still needing support and not sure where to start, contact me and I can help you to a healthy heart plan.
Mikkie Pollon (Nettles),
Certified Personal Trainer/
Holistic & Sports Nutritionist
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contact info@deemhealth.ca
250-541-0411
