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Happy Tuesday, Reader!

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I know that I'm a day late, but I hope your Valentine's Day was enjoyable and that your week is off to a fabulous start! 🙂

Did you know that February is Heart Health Awareness Month? So today I wanted to share some knowledge related to heart health as well as some easy-to-do tips to make sure YOUR heart is in it's best shape possible!

First, let's talk about why any of this matters in the first place:

DID YOU KNOW?

• Heart disease kills more people than all forms of cancer combined and is typically far more preventable
• Warning signs of cardiovascular disease typically appear years before a serious event like a heart attack or onset of heart disease
• 83% of Americans believe that heart attacks can be prevented but are not motivated to do anything about it

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Cardiovascular disease is a leading cause of death worldwide but risk factors can be SIGNIFICANTLY reduced by changing lifestyle habits. So as promised, here are 3 heart-healthy lifestyle tips that will keep you healthy and happy for life!

TIP #1: KNOW YOUR HEART HEALTH STATUS

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The first step to tackling anything health-related is knowing where you stand. It's important to have an idea of what your blood pressure typically runs and to know your cholesterol levels. Having high cholesterol for a long period of time can lead to plaque build up on the walls of your blood vessels, increasing your blood pressure and elevating your risk for heart disease, heart attacks and strokes.

ACTIONS YOU CAN TAKE:

• Keep a log of your blood pressure readings.
• Purchase an at-home blood pressure monitor. (especially if you have a history of high blood pressure (hypertension))
• Get lab work done routinely (typically once-per-year)

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TIP #2: EAT FOODS THAT PROMOTE HEART HEALTH

Food is medicine! Although I do not like to be too strict with my patients because I still want them to enjoy the life they're living, it's important to make sure that MAJORITY of what you consume is doing your body some good. Eating colorful fruits and vegetables and healthy fats while reducing your intake of trans fats and processed foods, is an excellent way to increase your body's level of antioxidants which are key for optimizing heart health.

HERE ARE SOME HEART-HEALTHY FOODS TO ADD TO YOUR MEALS THIS WEEK

• Fatty fish like Salmon are rich in omega-3-fatty acids. This type of fat can be effective at reducing blood pressure and clotting events. Adding two servings of fatty fish can reduce your risk of a heart attack by up to 33%! If salmon isn't something you enjoy, you can try other fatty fish such as tuna, mackerel and sardines. Supplementation is always an option too!
• Berries are high in antioxiants and anti-inflammatories. Pretty much any food with that naturally deep red, blue and purple colors are great for your vascular system in general. So have a few servings of blueberries, raspberries, strawberries or blackberries as snack to reduce your risk for heart disease in a tasy way!
• Avocado is a great source of MUFA's (monounsaturated fatty acids) which are otherwise known as heart-healthy fats! Avocados can help lower levels of bad cholesterol while simultaneously raising the "good" or protective cholesterol. You can add a few slices to your breakfast, lunch or dinner on a regular basis to boost any dish and help your heart.
• Olive Oil, much like avocado, is full of MUFA's and has the same heart-protective, cholesterol-lowering effects. There is abundant research on the effect of olive oil consumption on our bodies and it is known that it can significantly reduce your risk of developing heart disease when combined with other heart-healthy habits. Aim for olive oil stored in dark bottles and titled "extra-virgin" -- this will provide you with the least processed form.
• There are tons more of heart-healthy foods out there but these are just a few to get you started!

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TIP #3: MOVE YOUR BODY TO KEEP YOUR HEART HAPPY

Did you know that according to Harvard University, regular exercise improves many factors linked to cardiovascular health? This includes lower blood pressure, improved cholesterol levels, and better regulation of your blood sugar. Anatomical changes can happen too! Regular exercise is linked to improved dialtion of your arteries which is wonderful for mainting a healthy blood pressure. Now if you read my last newsletter, you remember that I prefer to say "move your body" rather than exercise because that word can really turn some of us off. So with that said, aim to move your body for 30 minutes daily in any way that feels good to you.

HERE ARE IDEAS FOR MOVEMENT:

• Play music and dance nonstop for 30 second - 1 minute intervals, taking breaks when needed!
• Work in a garden, whether it be your own or in a community garden, this is a great way to get moving while not really realizing it
• Clean up around your house (yes chores count! just because we have to do them, doesn't mean you should discount them)
• Go for a walk around your block or along the beach or even in a mall (yay for window-shopping!)
• Play with your kids, nieces, nephews or grandchildren! Just remember to pace yourself and take breaks when you need to.

𝐏𝐑𝐎 𝐓𝐈𝐏: Most doctor's do not discuss heart health until it is already an issue that needs to be addressed. I urger you to take some time to invest into your own healthy by working PREVENTATIVELY. Implement some of these tips written above and please do not hesitate to ask for questions or guidance if you need it.

FOOD FOR THOUGHT:

So many people in their youth spend their health gaining wealth, but then later have to spend their wealth to regain their health.

I hope this was helpful to you. If you want more personalized guidance on improving your heart health, I'd love to work with you. If you are interested, you are welcome to book an appointment with me when you're ready!

Wishing you health & happiness always,

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This email has been created to provide information about health and wellness and the naturopathic services of Arreola Naturopathic, Inc.; however, please note that the information found on this email, including links to blogs, is for educational and informational purposes only and is NOT intended as, and must not be understood or construed as, medical care or advice. Nothing found on this email is intended to substitute for professional medical advice, diagnosis, or treatment of a qualified healthcare professional familiar with your situation. If you have any concerns or questions about your health, you should always consult one-on-one with a licensed health care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your healthcare professional because of something you may have read on this email. If you are located in California, please book a Discovery Call to learn more about becoming a patient of Arreola Naturopathic, Inc. https://arreolanaturopathic.com/discovery-call/​

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