Diet and Supplements to Support your Heart
Written by Cindy Graham
Here are some tips to keep your heart in tip top shape.
1. A Healthy Diet
Eat organic unprocessed whole foods as much as possible in these proportions.
25% vegetables, preferably in season
20% vegetable protein, legumes, beans, seeds, nuts, spirulina
15% green leafy vegetables- most are also very high in protein
10% animal protein
10% healthy fats- avocados, unprocessed oils
10% whole grains, preferably sprouted or soaked
Processed foods convert to sugar in the body.
Research is finding that heart disease has been linked to sugar more than cholesterol.
An article in the Harvard Medical School website reports that the amount of sugar in one’s diet is in direct proportion to the risk of heart disease. www.health.harvard.edu
It’s become common knowledge that exercise is an invaluable part of a balanced program for a healthy heart.
Chi Gong, Yoga and aerobic exercises are all valuable for the heart.
I believe it best to alternate a more mindful and stretching exercise practice such as yoga or chi gong with an aerobic exercise like HIIT (High Intensity Intermittent Training), as they both offer different important benefits. I like to get 2 or preferably 3 in each week, with an occasional rest day in between to repair my muscles.
But, most importantly, find a practice that gets your heart and breathing rates up that you can stick with.
Research is showing that High Intensity Intermittent Training is possibly the best Cardio exercise. It can be done just 3 times per week for 10 minutes to have more cardio benefit than triple the time of other forms of Cardio exercise. You can find 3 beginners workouts at https://dailyburn.com/life/db/hiit-workouts-for-beginners
3.Supplements- Concentrated Healing Foods
- Garlic for circulation and general heart health
- Cayenne pepper for general heart health
- Berries for the antioxidant benefits
- Hawthorn for general heart health
- Collagen to build arteries and for blood pressure
- Tumeric for inflammation and proven better than cholesterol drugs
- Potassium is the main mineral needed for the heart
- CoQ10 is shown to improve symptoms of heart disease according to the Mayo clinic
I believe we are all connected. How we live in the world affects everyone and everything else. With a balanced holistic approach, we can keep our physical hearts healthy and create more meaning, connection and fulfillment for ourselves and the greater world.
To learn more about staying healthy
contact Natural Health Asheville today
Natural Health & Wellness Coach
Cindy Graham is a holistic health practitioner providing professional coaching and support to her clients in Asheville and throughout Western North Carolina. Specializing in several alternative health modalities, let Cindy guide you to nutritional wellness, emotional health, and optimal well-being.