Simple Strategies For a Healthy Heart
Every minute, the heart pumps 5.6 litres of blood through 96,560 kilometres of blood vessels. That’s a whopping 2.4 times around the earth - each minute! It’s transporting nutrients and oxygen to the rest of the body, diverting waste products to detoxifying organs, and managing invaders with the immune system. The heart is by far the busiest muscle in the body and its many jobs are obviously vitally important. From diet, lifestyle, and supplements, here are our top tips to give your heart the royal treatment.
Read time - 3 MIN.
Choose a nutrient-dense diet
A nutrient-dense diet filled with colourful vegetables, fibre, and good healthy fats is always a great idea. Chances are you already know which foods are not so heart-healthy - fried, low fibre and low nutrient foods filled with refined sugar. Find a balance that works for you - don’t deprive yourself of tasty treats but try to choose nutrient-dense foods more often than not.
Eat your veggies
Vegetables are filled with heart-healthy anti-inflammatory compounds, antioxidants, vitamins and minerals. Challenge yourself to fill half of your lunch and dinner plate with colourful vegetables. Heart-healthy vitamin K can come from supplementation as well as from green leafy vegetables like kale, chard, spinach, and parsley which can help inhibit calcification of the arteries. Beets can naturally lower blood pressure by producing nitric oxide. Celery has long been touted for its cardiovascular benefits, don’t forget to keep the leaves, they work well chopped up in soups, stir fry, or fresh juice.
Fibre is naturally found in most fruits and vegetables, but you can also increase your intake with nuts and seeds, chia, beans, legumes, and whole grains. Fibre is always a great option to keep digestion running smoothly, but it’s also effective in managing triglyceride levels and removing excess cholesterol excreted by the gallbladder.
Omega-3 fatty acids can help improve high blood pressure, cholesterol, triglyceride levels. Not a fan of fatty fish? A Krill oil supplement is a great option to increase omega-3 levels and get a dose of the potent antioxidant astaxanthin.
Skip the sugary sports drinks and head straight for the water. If you desire more flavour - try adding freshly squeezed lemon juice or a few slices of cucumber.
Create a low-risk lifestyle
Low-risk lifestyle choices can impact our long-term health significantly. Aim to make small, sustainable changes over time and be kind to yourself along any transformation journey. A positive and supportive state of mind also proves to be beneficial for our heart and overall well-being.
Our favourite heart-healthy supplements
Learn more about Innovite formulas here. Pioneers in natural health since 1983.