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Happy Love Day everyone! It's officially February, and time to enjoy your loved ones, friends and family. Amidst all the boxes of chocolates, sugary confections, and empty calorie filled bottles of champagne, ask yourself this very clarifying question:
"What Is The Greatest Gift That I Can
Give To Others And Myself?" With Valentines Day here, you might have answered: "A box of extra mousse filled Godiva Chocolates." That's okay, but I am here to shed much needed light on what really is the greatest gift that you can give to yourself. It's been scientifically proven that there are certain activities, super foods and supplements that you can do and or take on a daily basis to increase your heart health quality. Some of you maybe asking, "Why care about the heart? I just want to be able to fit into my bikini and look good this summer." Well in order to look good on the outside we must also take care of ourselves on the inside.
A sedentary (inactive) lifestyle is one of the top risk factors for heart disease. Fortunately, it's a risk factor that you can do something about. Regular exercise, especially aerobic exercise, has many benefits. It can:
I see that you are all sold on the benefits of living a heart healthy lifestyle. And now you are asking me, "Okay, JNL! How Do I Get Started?" It's a lot simpler than you would ever believe! First of all always check with your doctor first before starting an exercise program. Your doctor can help you find a program that matches your level of fitness and physical condition. Here are some questions to ask:
Ready to start exercising? Great! But for basic hearth health, I am going to share with you the types of exercise that are the best. Exercise can be divided into three basic types:
Stretching or the slow lengthening of the muscles. Stretching the arms and legs before and after exercising helps prepare the muscles for activity and helps prevent injury and muscle strain. Regular stretching also increases your range of motion and flexibility.
  Click Image To Enlarge.Stretching Before & After Exercising Helps Prevent Injury.
Cardiovascular or aerobic is steady physical activity using large muscle groups. This type of exercise strengthens the heart and lungs and improves the body's ability to use oxygen. Aerobic exercise has the most benefits for your heart. Over time, aerobic exercise can help decrease your heart rate and blood pressure and improve your breathing (since your heart won't have to work as hard during exercise). Related Heart Rate Articles:
Strengthening exercises are repeated muscle contractions (tightening) until the muscle becomes tired. For people with heart failure, many strengthening exercises are not recommended. (See below)
Plain and simple, aerobic exercises include: walking, jogging, jumping rope, bicycling (stationary or outdoor), cross-country skiing, skating, rowing and low-impact aerobics or water aerobics. The suggested frequency of exercise depends on your fitness level and goals. In general, to achieve maximum benefits, you should gradually work up to an aerobic session lasting 20 to 30 minutes, at least three to four times a week. Exercising every other day will help you start a regular aerobic exercise schedule. I recommend working up to exercising on most days of the week. While the more exercise you can do the better, any amount of exercise is beneficial to your health.
 Click Image To Enlarge.To Achieve Maximum Benefits, You Should Gradually Work Up To An Aerobic Session Lasting 20 To 30 Minutes.
Let's face it. One in three women get heart disease. Most of us just don't want to know the true state of our hearts, according to recent surveys by Go Red For Women. When we realize that heart disease continues to be the No. 1 killer of women in America, there is something we can do about it. The fact is, it's essential to each one of us that we know our individual risk for developing cardiovascular disease. Our hearts are in our hands--and by seeing your healthcare provider and getting a blood test and blood pressure test we can save them. Eating right is a powerful way to reduce or even eliminate some heart disease risk factors. Adopting a heart- healthy nutrition strategy can help reduce total and LDL ("bad") cholesterol, lower blood pressure, lower blood sugar, and reduce body weight. Related Cholesterol Articles: To reduce your risk of heart disease, try these tips.
Once a woman reaches the age of 50, (about the age of natural menopause), the risk for heart disease increases dramatically. In young women who have undergone early or surgical menopause, the risk for heart disease is also higher, especially when combined with other risk factors such as:
Coronary artery disease, heart attack -- each type of heart disease has different symptoms, although many heart problems have similar symptoms. The symptoms you experience depend on the type and severity of your heart condition. Learn to recognize your symptoms and the situations that cause them. Call your doctor if you begin to have new symptoms or if they become more frequent or severe.
The most common symptom is angina. Angina can be described as a discomfort, heaviness, pressure, aching, burning, fullness, squeezing or painful feeling in your chest. It can be mistaken for indigestion or heartburn. Angina is usually felt in the chest, but may also be felt in the shoulders, arms, neck, throat, jaw, or back. Other symptoms that can occur with coronary artery disease include:
During a heart attack, symptoms typically last 30 minutes or longer and are not relieved by rest or oral medications. Initial symptoms can start as a mild discomfort that progress to significant pain. Some people have a heart attack without having any symptoms (a "silent" MI). A silent MI can occur among all people, though it occurs more often among diabetics. Related Diabetes Articles:
If you think you are having a heart attack, or one of your loved ones, DO NOT DELAY. Call for emergency help at 911. Immediate treatment of a heart attack is very important to lessen the amount of damage to your heart.
When symptoms of arrhythmias are present, they may include:
  Click Image To Enlarge.Author, Jennifer Nicole Lee.
Atrial what? That's what I said after my dad was diagnosed with this. Let me fill you in: AF is a type of arrhythmia. Most people with AF experience one or more of the following symptoms:
Okay, so we know the medical stuff. It's time to switch to the more fun topic of FOOD! From asparagus to sweet potatoes to a robust cabernet (YES, a glass of red wine once in a while!) -- Every bite (or sip) of heart-healthy foods delivers a powerful dose of phytonutrients that prevent and repair damage to cells. That's the essence of preventing heart disease.
 Click To Enlarge. Heart-Healthy Foods Deliver A Powerful Dose Of Phytonutrients That Prevent And Repair Damage To Cells. There really is an abundance of fruits and vegetables in many colors, shapes, sizes that are good for your heart. You can definitely reduce your risk of developing cardiovascular disease by eating these foods every day." Indeed, fresh produce provide the cornerstone for a heart-healthy diet because they help wipe out free radicals in the bloodstream, protecting blood vessels. This is what I call "the whole-foods diet. You want everything to be in its natural form, as it comes from the ground, the less processed the better. Whole grains, beans and legumes, nuts, fatty fish, and teas are just as important -- offering all sorts of complex heart-protective phytonutrients.
Here is my list of the "best of the best" heart-healthy foods! Enjoy! The foods listed here are all top-performers in protecting your heart and blood vessels. We've also got menu ideas -- so you can easily bring heart-healthy foods into your daily breakfast, lunch, and dinner.
Grill salmon with a yummy rub or marinade. Save a chunk to chop for a pasta or salad later on. Related Fish Recipe Articles:
Ground flaxseed hides easily in all sorts of foods -- yogurt parfaits, morning cereal, homemade muffins, or cookies.
Top hot oatmeal with fresh berries. Oatmeal-and-raisin cookies are a hearty treat.
Give soup or salad a nutrient boost -- stir in some beans.
Mix a few almonds (and berries) into low-fat yogurt, trail mix, or fruit salads.
 Click Image To Enlarge.Almonds.
Walnuts add flavorful crunch to salads, pastas, cookies, muffins, even pancakes. Catechins and reservatrol (flavonoids).
 Click To Enlarge. Walnuts Add Flavorful Crunch To Cookies.
A glass of red wine could improve "good" HDL cholesterol.
Here's lunch: Salad greens, fresh fruit, canned tuna. Keep "Salad Spritzer" - a light dressing - in your office fridge.
Tasty tofu is easy: Thinly slice "firm" tofu, marinate several hours, grill or stir-fry.
Microwavable brown rice makes a quick lunch. Stir in a few chopped veggies (broccoli, carrots, spinach).
Soy milk is great over oatmeal or whole-grain cereal. Or, make a smoothie with soy milk.
Cranberries, strawberries, raspberries are potent, too -- for trail mixes, muffins, salads!
Baby carrots are sweet for lunch. Sneak shredded carrots into spaghetti sauce or muffin batter.
Pick spinach (not lettuce) for nutrient-packed salads and sandwiches.
Chop fresh broccoli into store-bought soup. For a veggie dip, try hummus (chickpeas).
Microwave in a zip-lock baggie for lunch. Eat au naturale, or with pineapple bits.
Rub with olive oil, and grill or oven-roast until tender. Delicious in wraps, salads, sandwiches.
Grill or steam slightly, then dress with olive oil and lemon. It's a pretty side dish.
Check out the new nutrient-packed blends.
For a flavor twist, try oil-packed tomatoes in sandwiches, salads, pastas, pizzas.
Baked squash is comfort food on a chilly day. Serve with sautéed spinach, pine nuts, raisins.
A fragrant ripe cantaloupe is perfect for breakfast, lunch, potluck dinners. Simply cut and enjoy!
Serve papaya salsa with salmon: Mix papaya, pineapple, scallions, garlic, fresh lime juice, salt and black pepper.
A truffle a day lowers blood pressure, but choose 70% or higher cocoa content.
Make sun tea: Combine a clear glass jar, several tea bags, and hours of sunshine
So there you have it, your total update on how to live life with a super healthy heart. Remember that nutrition and exercise compliment each other, and help you to live a whole, healthy lifestyle!
 Click To Enlarge. Nutrition & Exercise Help You To Live A Whole, Healthy Lifestyle! If you have any questions, please feel free to reach out to me at jnl@jennifernicolelee.com And also visit my websites. www.getfitwithjnl.com and also www.jnlcrackthecode.com Smile, JNL
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