SEVEN WAYS TO DECREASE HEART DISEASE

SEVEN WAYS TO DECREASE HEART DISEASE

by Donna Hayek

 

EXERCISE

  • Take the stairs instead of the elevator
  • Park far away from an entrance
  • Take a walk on your lunch break
  • Walk the dog at least 3 times a day

 

SLEEP 

  • Get between 7-8 hours of sleep a night
  • Adequate sleep helps decrease obesity by not being awake to eat; therefore, consuming less calories each day

 

GET OUTSIDE

  • Be with nature
  • Take a walk on your lunch bread 

 

MAKE A DENTAL APPOINTMENT

  • Bacteria can travel through the blood vessels causing inflammation, so people with gum disease or tooth loss will have an increased risk of heart disease

 

CHECK YOUR MEDICATIONS

  • Some medications like certain antidepressants, non-steroidal anti-inflammatories, and oral steroids have side effects like increased blood pressure 

 

LIMIT PROCESSED FOODS

  • Ultra-processed food examples are frozen dinners, packaged cookies, and potato chips
  • Do not consume foods with the following ingredients
  • High fructose corn syrup
  • Emulsifiers
  • Chemical additives
  • Try to consume “whole foods” as much as possible
  • Plant-based foods
  • Fresh fruits and vegetables
  • Avocados, Tomatoes, Beans, Leafy greens, Berries, Sweet potatoes, Oats, Broccoli, Tumeric

 

INCREASE OMEGA-3 FOODS

  • Fatty fish (salmon, tuna, mackerel, herring, cod, red snapper)
  • Walnuts
  • Flaxseeds
  • Chia seeds
  • Hemp seeds