Tag Archives: cholesterol

H is for a Healthy Heart, Holistically

How’s your heart?  Is it healthy?  Are you taking care of your heart (and your whole body) in a holistic way?  Heart disease is one of the leading killers today.  But luckily for all of us naturally beautiful women (and men, too) there are so many things you can do to take care of your natural health and have a healthy heart.

Food is health.  As Hippocrates said, “Let food be thy medicine and medicine be thy food.” The American Heart Association recommends a heart-healthy diet consisting of plenty of fruits and vegetables, whole grains, and legumes that can help you get some more dietary fiber into your body, vital to holistic heart health. (See Previous Post – F is for Fiber-Filled Foods – A list of the Highest).

The Mediterranean-style diet which is mostly plant-based, stress reduction, maintaining a healthy body weight and regular exercise all are important in reducing the risk of cardiovascular disease.

Start with your diet and then begin a regimen of healthy supplementation with coenzyme Q10 (CoQ10).  CoQ10 is a powerful antioxidant that can go far to improve energy production in cells and prevent blood clot formation.  Other heart-healthy supplements include garlic, hawthorn, L-Arginine, lecithin, medicinal mushrooms (reishi, maitake, and shiitake), and Vitamin C and B-complex vitamins.

Stress reduction is key to maintaining heart health.  Supplementing with magnesium can help to reduce stress, as well as relax otherwise tight, achy muscles.  Research has shown that many people with mood disorders are low in magnesium. Other mood-uplifting supplements like SAMe (S-adenosyl-l-methionine) and L-carnitine can reduce the stress that leads to heart disease. St. John’s Wort, a natural herbal remedy, as well as a homeopathic remedy called Aurum metallicum can help to lift your mood, fight depression, and keep cardiovascular disease at bay.

Popular research among medical practitioners, both allopathic and holistic, shows that fish oil, which contains omega-3′s, nourishing essential fatty acids, can help to lower cholesterol and triglycerides.  An intake of at least 500 milligrams (mg) per day of omega-3 fatty acids (EPA and DHA) is recommended for healthy individuals, and up to 1,000 mg daily is advised for people already compromised with deficient heart health.  If fish is not your food of choice, you can still get a healthy dose of omegas with flax or chia seeds.  Garlic fights oxidation, which is key in the development of heart disease. Other heart-protective herbs include turmeric, cayenne and rosemary; while holy basil (tulsi) and ginkgo biloba taken together is also effective.

We’re here to promote natural health so pay attention to your diet, exercise whenever you can, and make other healthy lifestyle choices that can reduce your chances of developing heart disease.  By taking the steps necessary to strengthen your heart muscle and lower your blood pressure, cholesterol, and stress levels, you can take control of your life and live naturally healthy longer.  Now that’s a naturally beautiful thing!

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N is for Nutritional Nuggets – Fact or fictioN – Part 3

Nutritional Nuggets for Natural Health

7.  Drink 8 glasses of water every day.  TRUE – But only if you weigh 128 pounds.  Here’s the rule – Take your weight (actual, not what you dream about!) and divide it in two.  That’s the minimum number of ounces you should drink every day.  In other words, if you weigh 128 pounds, you divide that by 2 and get 64 and that’s 8 – 8 ounce glasses water.  If you weigh 150 you would drink 75 ounces of water and that’s more than 9 glasses.  If you drink coffee that’s dehydrating, you need to drink more water.  Your body is mostly water, fill it up often!

8.  Alcohol is badFALSE – Too much alcohol is bad for you.  Too much of anything is bad for you.  Six ounces of wine and 12 ounces of beer are considered moderate amounts, and shouldn’t result in any bad health effects to the average healthy adult. All alcohol is an anticoagulant and red wine also contains antioxidants, so drinking a small amount daily can be beneficial.

9.  If you watch what you eat, you don’t have to exercise – FALSE.  It’s better, that’s for sure.  But exercise is good for more than just your weight.  Regular physical exercise, especially cardiovascular forms, can help you strengthen your lungs and heart which can prevent or prolong heart disease. Physical activity can also improve your cholesterol level by increasing your good cholesterol. Regular exercise can also be a stress reliever.

10.  Eggs are bad for you.  FALSE.  Eggs don’t raise your cholesterol.  You’d have to eat a lot of eggs to have it affect your serum cholesterol levels.  In healthy people, “the research with eggs has never shown any link of egg consumption with blood lipids or with risk of heart disease,” says Don Layman, PhD, professor emeritus in the Department of Food Science and Human Nutrition at the University of Illinois at Urbana-Champaign. Eggs are actually a great source of about 13 vitamins and minerals!

See previous posts – N is for Nutritional Nuggets – fact or fictioN – parts 1 & Part 2.

So eat up, eat well, eat healthy, eat enough, drink enough and do everything in moderation and you will be a naturally healthy person, and beautiful as well!

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