Of all the organs in our body, the heart is the most important. Maintaining heart health is no doubt a top concern as we get older. Being proactive about your heart health can reap huge dividends. Here’s a few things you can do right now to make a significant impact on your health.
Now there’s even more incentive to get off the couch and get moving. In years past the Centers for Disease Control and Prevention (CDC) and American College of Sports Medicine (ACSM) recommended that every adult get at least 30 minutes of activity a day.
However, recent research from the National Center of Health Statistics shows that as little as 10 minutes of exercise a day can help improve health. Even if you can only fit a 10-minute walk into your day, it’s better than being completely sedentary and doing nothing at all. Every little bit counts!
Eating Right for a Healthy Heart
Before you write out your next grocery list add a few of these healthy choices to your list:
High Arginine Fruit and Vegetables: Avocados, pumpkin seeds, and garlic are rich sources of arginine, an amino acid that may play a role in heart health.* A recent study outlined positive effects on blood pressure when individuals increased intake of L-arginine from plant sources.* If you want to add a little more of this amino acid to your diet. Nature's Lab L-Arginine Extra Strength contains 400 mg of L-arginine and 400 mg of Arginine Alpha Ketoglutarate (AAKG) per serving.
Fatty Fish: Having fatty fish such as salmon or tuna twice a week is a great way to improve your overall health. Fish with a high amount of healthy fats like omega-3 seem to provide a beneficial effect on cardiovascular health.* Fatty fish also contain vitamin D, zinc and several other nutrients for general wellness. Nature's Lab Triple Strength Omega-3 Fish Oil with EPA & DHA is a great source of omega-3 fatty acids with each serving containing a total of 1300mg of EPA and DHA combined.
Nuts and Seeds: Coq10 is an important nutrient for heart health. One trial studying the effects of Coq10 found that lower levels of Coq10 were associated with decreased heart health. It is believed that Coq10 may influence the chemical adenosine triphosphate (ATP), which plays a key role in heart health.* You can find Coq10 in not only fatty fish like sardines and mackerel ,but nuts and seeds. Pistachios, sesame seeds and peanuts have some of the highest amounts of Coq10 and are great choices for vegans and vegetarians. Since Coq10 is not found in high quantities in a wide range of foods, supplementation with CoQ10 products is an easy way to fit this heart healthy substance into your routine.
Kefir and Yogurt: Every year we learn more and more about how crucial probiotics are to our overall health. There is endless information on how they can improve digestive health, but the latest research shows the surprising role of beneficial bacteria on our cardiovascular system. Recent clinical studies have found the bacterial strains such as L. acidophilus and L. plantarum use up bile acids in the GI tract. These bile acids are created from cholesterol. The more these acids are used up, the more your body must utilize cholesterol to make more bile acids.* This has the effect of lowering total cholesterol.* Yogurt is probably the most consumed probiotic food, however kefir contains more diverse probiotics. The very tangy and sour taste of kefir is off putting for some, and flavored varieties contain a lot of added sugar which is a definite no for your heart health. You can sneak kefir into your diet by mixing it with smoothies, yogurt, sour cream and even cottage cheese. Kefir is a fermented food that has preservative activity. It is starting to be used more in commercial food products as a natural preservative. You can extend the shelf-life of your yogurt, sour cream and cottage cheese by adding plain kefir directly to your product container. Another option for incorporating probiotics into your daily routine is Nature's Lab Gold Cardio Probiotics. It contains 1.2 Billion live CFUs of three different strains of L. plantarum probiotic bacteria.
Getting in shape and making smart choices with your food is the first step to improving your heart health. Nature’s Lab is here for you every step of the way in your journey. Check out our full line of products to support heart health today..
Bahadoran, Z., Mirmiran, P., Tahmasebinejad, Z., & Azizi, F. (2016, March 15). Dietary L-arginine intake and the incidence of coronary heart disease: Tehran lipid and glucose study. Nutrition & metabolism. Retrieved February 1, 2022, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4793528/
The complicated relationship between Fish Oil and Heart Health. Harvard Health. (2019, December 12). Retrieved February 1, 2022, from https://www.health.harvard.edu/blog/the-complicated-relationship-between-fish-oil-and-heart-health-2019120418399
Di Lorenzo, A., Iannuzzo, G., Parlato, A., Cuomo, G., Testa, C., Coppola, M., D'Ambrosio, G., Oliviero, D. A., Sarullo, S., Vitale, G., Nugara, C., Sarullo, F. M., & Giallauria, F. (2020, April 27). Clinical evidence for Q10 coenzyme supplementation in heart failure: From energetics to functional improvement. Journal of clinical medicine. Retrieved February 1, 2022, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7287951/
Goldman, R. (2019, June 14). 10 healthy high-arginine foods. Healthline. Retrieved February 1, 2022, from https://www.healthline.com/health/healthy-high-arginine-foods#dairy
Saint-Maurice PhD, P. F. (2022, January 24). Estimated number of deaths prevented through increased physical activity among us adults. JAMA Internal Medicine. Retrieved February 1, 2022, from https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2788473
Wang, L., Guo, M.-J., Gao, Q., Yang, J.-F., Yang, L., Pang, X.-L., & Jiang, X.-J. (2018, February). The effects of probiotics on total cholesterol: A meta-analysis of randomized controlled trials. Medicine. Retrieved February 1, 2022, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5805418/