Hearts, the icon of Valentine’s Day….While most people are finding ways to show their family and friends how much they mean to them with a special dinner or chocolate treats, others are dealing with the harsh facts associated with their hearts. Did you know that heart disease is the number one killer of Americans… more than all types of cancers combined? This may seem shocking at first but consider the diet or exercise programs of the people you come in close contact with. Chances are only a small percentage of them eat right and get a regular workout. Small changes can make all the difference in your health, as well as your loved ones.

American Heart Month every February shouldn’t be the only time of year we consider our hearts. It takes more than a month to create a problem with our health and naturally, it will take more than a month to begin to fix it. We all know someone who struggles with weight, lack of exercise, smoking or an unhealthy lifestyle—maybe it’s you—but with small steps you can help change this struggle.  Heart disease shouldn’t be the number one killer of Americans. This is a bold statement to make but one that is true. Through proper lifestyle habits and the use of dietary supplements, heart disease can be prevented. Finding a solid foundation to your health is key in preventing and dealing with heart disease. Following the proceeding steps will help you and your loved ones maintain better heart health.

Exercise for a Healthy Heart

Everyone knows you should do it but depending on your current health or age, you may be unable to take part in heart healthy cardio workouts or weight lifting. Consider these options for yourself or a loved one who experiences difficulty in finding an exercise program that suits their abilities.

Walking-taking 30 to 45 minutes to go for a walk (faster than a casual stroll) is not only beneficial for your heart and waist line, it also helps elevate your mood by stimulating your brain. The simple act of walking 3 to 5 days a week is a no-cost exercise option, and is also easily incorporated into your day. Have your family go around the block a few times together after dinner or take your dog for a morning walk.

Exercise is an important part of heart health

Shadow Boxing-the ability to walk for extended periods of time, let alone run or jog, is just not an option for some people. Shadow boxing is a wonderful technique that allows you to get your heart rate up while not causing your knees or joints discomfort.

Pool Time-while swimming laps may not be for you, a pool is still a wonderful tool for weight loss and heart health. The simple action of walking in the pool gives your body gentle resistance while increasing your heart rate. Using a kick board for support or taking water aerobics classes are also effective ways to experience a great workout that won’t wreak your joints.

Yoga-there are several low-impact, mild forms of this meditative and breathing oriented exercise that can allow you to increase your heart rate, improve your mood and your flexibility. There’s even yoga you can do at your desk!

These are only a sample of ideas that could work with mobility restrictions. By conducting a little research online or asking friends and family, you can create a varied program that will fit into your life with ease. Don’t have mobility issues? Then what are you waiting for! Find the time, grab a friend (four-legged or not) and get started!

Eat Right for a Healthy Heart

  DIET – while a healthy diet is something everyone has heard they should follow, odds are a small percentage of your loved ones actually do. This step is the easiest to follow and incorporate into your life. Start by reading labels to avoid too much sugar and salt. Buy fish, lean cuts of meat, fresh fruits, vegetables and herbs to cook with. Use good quality and healthy oils (like macadamia or extra virgin olive oil) and incorporate flax seed and nuts into your diet. Overall, make good choices about what you put into your body as it has a direct effect on how you will feel and look. Try to use this thought when buying or preparing food: Garbage in, garbage out. Avoid processed foods (including bleached white breads and rice), high amounts of sugar and salt, fried foods and too much alcohol. Fitness magazine outlines the best foods to eat to have a healthy ticker here.

SUPPLEMENTS – There are 3 foundational supplements for cardiovascular health: omega-3s, antioxidants/CoQ10s and hawthorn. Omega-3s are highly regarded as effective at preventing and mitigating most health concerns by supporting healthy blood pressure, cholesterol and other heart-health concerns. Antioxidants/CoQ10s are imperative for neutralizing the free radicals linked to vein, artery and heart damage. CoQ10s not only acts as an antioxidant but also supports other aspects of cardiovascular health such as blood pressure and circulation. Lastly, hawthorn is considered a cardiovascular tonic and positively impacts the strength of the heart while supporting healthy blood pressure levels. Hanna Kroeger, always a step before time, created CircuFlow which contains hawthorn and other herbs in a master blend for heart health.  Many other Kroeger Herb Products contain hawthorn, you can see the list of all our heart health products here.

A healthy heart is with in your reach with a good diet and exercise!

Don’t wait too long to begin a heart-healthyprogram so you are able to avoid aggressive approaches! Take action now and make as many small changes as you can to improve your life and the function of your heart. There are many ways to combat the risk factors presented by your lifestyle or family tree. For high cholesterol consider garlic in addition to the 3 foundational supplements. For high blood pressure start exercising, decrease your sodium intake and stress levels.

Safety-The foundational supplements are generally safe and effective for most but be sure to check with your doctor if you are on any prescription or over-the-counter medications to treat your heart before beginning a natural herbal plan.

To learn more about heart health, visit our previous blog posts! There’s tips on foods to promote heart health, why garlic and green tea are so important, and even a post about heart disease and women. Take a look!