1 in 4 people has cardiovascular disease. In South Africa, 195 people die every day because of cardiovascular disease. If you have lost a loved one to heart disease, you might be at risk too. However, even if you have a family history of heart disease, you can possibly prevent becoming a statistic by taking these simple and life-changing steps.
Don’t wait until you develop heart disease before you change your ways. Prevention is always better than cure.
If you interviewed 10 heart attack survivors who had the option to change their eating habits but didn’t, at least 9 of them would tell you that they wish they had. The other one would be in denial – thinking that it was supposed to happen and deep down regretting not making the changes.
Heart Healthy Tip #1: Portion control
Most people feel that they are already eating too little and that they would never survive eating smaller portions.
The truth is that if you are still hungry after a meal, you are not eating the right food. If you eat a healthy balanced meal with protein, carbs and healthy fats twice daily and a meal with protein, 2 vegetables and a grain source and a salad, you will not be hungry.
Heart Healthy Tip #2: More fresh stuff
Your mother told you growing up and your doctor told you the same. Eat your fruit and vegetables!
Fruits will help prevent you from eating high sugar sweets and vegetables will help you stay away from fatty foods. Stick with fresh or frozen vegetables and fruits and stay away from canned foodstuffs as much as possible. They contain some really vile additives that are bad for you.
Heart Healthy Tip #3: Stick with whole grains
Whole grains are rich in fiber and fiber keeps you regular and satisfied all day long. Replace all your white grains with wholewheat – it tastes better and it’s packed with nutrition.
Heart Healthy Tip #4: Focus on Fabulous Fats
Reduce the trans and saturated fats in your diet by replacing butter, margarine and meat fats with canola oil, olive oil, Greek yogurt, trans fat free margarine etc. Remember your essential fatty acids too!
Heart Healthy Tip #5: Choose the right protein
Skimmed milk, skinless chicken, legumes, egg-whites and fish are all great sources of lean protein. Some of these proteins are hard to digest for people with digestive intolerance and they may benefit from pea protein.
Heart Healthy Tip #6: Reduce your sodium intake
Reducing the amount of salt you sprinkle over your food is a good start, but pay attention to the amount of hidden sodium in packaged or prepared foods as well.
Heart Healthy Tip #7: Say NO to heart attacks
Nitric Oxide is a great tool for preventing heart attacks. Here’s an excerpt from an expert
The chemical is nitric oxide (NO), which is primarily produced in the blood vessels’ endothelium, or lining. There it increases blood flow, prevents fatty deposits from sticking to blood vessel walls, keeps walls from getting too thick and stiff, and prevents the arteries from narrowing.
Nitric Oxide helps to transport oxygen in the bloodstream and helps in a number of other ways
These are some of the Nitric Oxide benefits listed on WebMd:
- Wound healing
- Helping the kidneys remove waste products from the body
- Maintaining immune and hormone function
- Improves bloodflow in arteries
- Help with erectile dysfunction
- Possible blood pressure reduction
- Improved walking distance in patients with intermittent leg cramping and weakness
Heart Healthy Tip #8: Don’t be shy to supplement
One of the main reasons why people are unwilling to change their ways, is because it seems so difficult to maintain a healthy lifestyle.
You can make much of what you read above easier with these supplements:
1. Healthy Breakfast & Lunch – great for portion control. Here’s a sample eating program:
You can get additional protein from Gourmet Tomato Soup, protein bars and personal protein powder. Lactose, soy or gluten intolerant? Our FreeFrom shake with Pisane pea protein is ideal for you. Here’s our healthy breakfast plan.
2. Fiber & Herb tablets will help you achieve your optimum daily fiber intake.
3. Lipobond eliminates up to 30% of the fat from your food, preventing it from being absorbed. This is essential if you enjoy fatty foods.
4. Herbalifeline is a great source of essential fatty acids without the fishy aftertaste.
5. Niteworks Nitric Oxide supplement is one spectacular product…
By taking action on even one of these points, you will already make great inroads towards better heart health. You might say that if a heart attack kills you, that’s just the way it is.
Think about your family. Many families have lost income after a breadwinner has died from a heart attack and many heart attack survivors have been left debilitated, unable to work and do things for themselves after a heart attack. Take the unselfish option – start today to ensure a good future for your family by taking care of your heart health.