On September 26, we acknowledge World Heart Day. World Heart Day had been developed to become a day where everyone around the world is informed that heart disease and strokes are one of the top killers to persons today. It takes the lives of about 17.1 million persons each year. That being said the World Heart Federation and all of its members let the news be heard globally that around 80% of early deaths are caused by the killer heart disease and its partner stroke.
This is the tenth year in which the World Heart Federation is advocating governments, health care practitioners, employers along with each and every person in the world to reduce heart disease and stroke.
Increasing upon last year and to guarantee continuing modifications, the World Health Federation is aiming their efforts towards the workplace in order to encourage heart healthy messages. The Workplace Wellness action is geared towards advocating continuous behavior changes that will help employers, employees and the communities.
They wish everyone on this important day to be accountable for themselves and their heart by simply stating “I work with heart”. The World Heart Federation has outlined ten easy steps to take even if every person only starts doing one step on that list.
The list steps are:
Healthy food consumption.
Do not use tobacco.
Keep a healthy weight for your body.
Check your numbers such as get your blood pressure checked and cholesterol levels.
Moderate alcohol use.
Advocate tobacco band.
Choose healthy foods option.
Stress free moments.
What can we do each and every day to cut down our risks for heart attack and stroke. We can go Holistic Health Heart way. The Holistic Health Way was developed by three heart specialists who help persons that want to learn how to improve their heart using the alternative approach of holistic care.
Meaning the alternative approach to not only treating your heart with more care but also your entire body does reap the benefits.
Here are some ways to keep your heart health smart.
The fat and cholesterol you take into your body needs limits. This means to watch how much saturated and trans fat you consume daily. The American Heart Association advocates that you should only consume seven percent of saturated fat of your total calories each day. For trans fat it is suggested to place a limitation on of only percent of daily calories totally consumed. You should also have less than 300 milligrams a day for cholesterol.
In all reality this can be fairly easy to accomplish. Place limitations on the solid fat area which are butter, margarine and shortening which is used to cook with daily. Try and pick meats that have less than ten percent fat and trim off the fat.
Try to replace simple things in your diet for example you can use salsa on a baked potato instead of butter. If you eat English muffins, toast or even bagels in the morning with your coffee try and use low sugar fruit spreads and omit the margarine or butter.
Read the labels of things you buy in the store. Instead of vegetable oil try using canola oil or olive oil. They even now have margarine which are low in cholesterol and promote smart health heart such as promise.
Consume meats which are lean, fish and poultry. Remember chicken breasts are far healthier than deep fried chicken and can be cooked numerous ways to make your meal delicious.
Buy low fat products especially in yogurt and cheese. Choose either fresh or frozen vegetables. Canned vegetables do contain a lot of sodium so if you like your canned vegetables then choose the ones which say low in sodium. Canned fruit is fine if it is packed in light syrup avoid those packed in heavy syrup.
Whole grains are also great source of the nutrients we need and also provide our bodies with fiber. Choose wheat bread and eliminate white bread. High fiber cereals are a great choice as long as they have five or more grams of fiber in them.
I know we have all heard this one to reduce salt intake. You really do not need to salt your foods. Are you aware of the fact that a lot of canned foods and prepared meals you purchase contain adequate amounts of salt in them already for your body. Salt can and does cause high blood pressure which can produce cardiovascular disease. A doctor once told me that if salt is in the first three ingredients you do not need it. Out of curiosity one day I read labels and to my surprise salt was not only in the first three ingredients but lots of the time it made the second spot on the list. You can obtain flavors in your foods easily by using herbs. Try getting items like soy sauce in reduced salt. Soy sauce does contain a lot of salt in it normally.
Another one I am sure we all know is portions. It is true what they say it is better to eat several smaller portions throughout the day than it is three large meals. If you are not sure what a portion size it check the labels. Yes, persons that eat healthy still indulge every once in a while in that bag of chips or a candy bar. It will not hurt you just so it does not become a constant habit.
Like most alternative therapies it is trail by error. What is great and works for one person may not work for another person. If you are on heart medications check with your health practitioner before using any herbal supplements as some do interfere with certain medications.
Alfalfa treats heart issues and at the same time helps your digestion process.
Garlic has been studied in clinical trails it has shown it can lower your cholesterol, reduce plaque build up on carotid arteries.
Hawthorn stops the plaque from building up of cholesterol in the liver. Provides better flow of blood to the heart.
These are just some of the supplements in which you can take to help your heart. It is a good idea to check with a herbalist as they have vast knowledge of herbs and which type would be useful for your own personal body.
Exercise each day is very important to cut down the chances of heart disease. All it takes is thirty minutes a day and you can benefit from lowering your blood pressure and cholesterol. It also helps if you are overweight.
If you are not that really active type of person, low type exercise works just as well. Tia Chi brings you great cardiovascular health. It is consists of very gentle movements. They are slow and flowing and and bring a combination of balance and stretching. Your stress will become reduced. It will increase energy levels, muscle strength and flexibility. So try a cardio class or two.
Yoga is another great alternative to reduce your blood pressure and the risk of heart disease. There are different styles of yoga you can choose from. Integral is an easy form of yoga for persons who have limitations such as bad backs and severe arthritis. Yoga month is coming up soon and there will be a lot of yoga studios offering specials and free classes. So put on some comfortable flowing clothing and go check it out.
Weight training also reduces the risks for heart disease. It is also very effective in the reduction of cholesterol levels, blood pressure and body fat. Lifting weights at a minimum of twice a week will add to your body muscle mass and bone destiny. Do not do weight training if you suffer from angina, uncontrolled high blood pressure or uncontrolled irregular heartbeats and severe cardiovascular disease. Always check with your health practitioner before starting any weight training exercises.
If none of those work take the dog for a walk. Just a brisk walk each day for thirty minutes can help decrease your chance of heart disease by at least thirty percent.
There is a lot of information today through various organizations, web resources and health practitioner whether conventional or alternative to help you become heart smart. So lets help our hearts out and increase our quality of life by trying a few simple things to reduce our chances of heart disease.
World Health Federation
Holistic Health Heart
Herbal Supplements 101
Smart Heart Living