Sure Ways To Improve Heart Health

I think about my  heart health – improving it, maintaining it – all the time.  I’m a single mother with 3 kids. My oldest son, Max, is 18 and he has Cerebral Palsy. He relies on me for all of his care. I have to be healthy in order to able to do that.

Today, I found an article entitled Cut Heart Risk in 18 days. Here are some of the main ideas:

*Drink green tea. I’ve read this before, but I always wondered how much. Twenty ounces is the amount recommended here. I love green tea. In addition, drink a daily glass of both orange and grape juice – both are high in antioxidants to help avoid clogged arteries.

*Keep your fat intake down between 20-35% of your total calories. These fats should be polyunsaturated or monounsaturated fatty acids. Nuts and tofu over french fries and pastry. A vegan diet fits within this effortlessly. Olive oil over butter or Canola. Chose cold-pressed extra virgin for the most antioxidant benefits.

*Eat between 25-35 grams of fiber a day. Choose whole grains, beans, fresh fruit. Eat 2 cups of fresh fruit and 2.5 cups of vegetables a day, focusing on the cruciferous choices - brocoli, kale, cabbage, etc. Don’t forget garlic. Garlic has shown an ability to lower cholesterol.

*Add more omega-3s to your diet. This is something that I mentioned The Flat Belly Diet. The easiest way I’ve found to do this is to add Flax to my diet. Both my son and I take two flax oil supplements a day.

*Get out there and get moving. Start slow and follow the advice of your doctor. (While you’ve got her attention, ask your doctor about the possibility of aspirin therapy). Set the goal to complete 45 minutes of exercise 5 days a week. Choose something fun and you are more likely to maintain that goal.

*Try to find a way to incorporate meditation into your day. Surround yourself with like-minded people, build a supportive circle of friends. This will help to reduce anxiety and fight depression, plus it’s fun.

Image credit: Michelle