Heart disease is the leading cause of death for both men and women in the United States. However, there is some good news! This disease is also the most preventable, by working hard on leading a healthier lifestyle.
Understanding the risk factors and keeping regular check-ups with your physician is a key part of taking preventative measures, but another important part is by making healthier substitutes in your life!
Since February is Heart Health month, we’ve come up with five simple ways to keep your heart beating strong in the future!
- Reduce sodium.
Lowering your sodium intake is a great first step. Choose salt-free seasonings such as True Lime Garlic & Cilantro or True Lemon Pepper for lots of flavor without all the sodium.
- Eat fat.
It may seem counter-intuitive to eat fats when you’re trying to reduce build-up in your arteries, however consuming plenty of omega-3 fatty acids each day does just that. Those healthy little fats help lower the risk of arrhythmia and atherosclerosis – and that means a stronger happier heart! This is a great salmon recipe to try.
- Eat fiber.
Consume plenty of high-fiber foods such as oatmeal, and fresh fruit such as apples and bananas. Fiber can help lower cholesterol by acting as a sponge in the digestive tract and soaking up excess cholesterol and eliminating it from the body. Choose old fashioned oats, not the kind with added sugar!
- Eat chocolate.
Wait, what? Yes, you heard that right! Dark chocolate (60-70% cocoa) contains polyphenols, which may help reduce blood pressure and inflammation. This doesn’t mean downing a bar of Hershey’s every day, but enjoying a small amount of high-quality dark chocolate could be very helpful to your heart!
- Sweat more.
Physical inactivity has been linked to higher blood pressure, cholesterol, and risk of coronary heart disease. Exercise helps keep that blood moving, and in turn gets more oxygen flowing throughout your body. Start small with 20-30 minutes of brisk walking 3-4 times per week, and work your way up from there. Biking is another great low-impact way to get more movement into your daily life!
True Citrus has the products you need to get started with a healthier lifestyle. Not only will our handy drink mixes encourage you to consume more water without added sugar, but our spice blends make it easier than ever to create healthy meals without added salt.
Celebrate Heart Health month by filling your life with love and good health!