>Ways You Can Strengthen Your Heart

>Ways You Can Strengthen Your Heart

Over time an individual’s arteries can end up being obstructed by an accumulation of a compound called plaque. There are no fast repairs for melting away plaque, however individuals can make essential lifestyle modifications to stop more of it from accumulating and improve ones heart health over time.

A physician might recommend medication, such as aspirin, or cholesterol-reducing drugs, such as statins to improve circulation. In this post, we take a close look at how we can use a healthy diet and supplements to improve circulation.  First we will look at some things to avoid.

Foods to Avoid

Foods that are high in trans fats consist of: fried foods processed packaged food cakes, pies, and pastries, cookies and biscuits, margarine or butter substitute vegetable shortening, products with partially hydrogenated oils, otherwise called trans fats.  Along with trans fats, hydrogenated fats might likewise impact heart health, though the proof for this is blended. Saturated fats are primarily discovered in animal products, such as beef, pork, and dairy, however likewise in coconut oil and palm oil.

A Heart Healthy Diet

Oftentimes, people can avoid plaque buildup and atherosclerosis by simply eatting a heart healthy diet. What constitutes a heart healthy diet?  Well that is an interesting question with many different answers.

There is no single food can make you magically healthy.  Your best bet is to have an overall healthy dietary pattern.  Stay away from fried food, food that has been processed or packaged meats.  Sugary snacks are definitely a no, no and stay away from anything that says hydrogenated oil or trans fats..  Fresh natural food is your best choice, either from the farm or from the sea.  Beware of many misleading food labels which claim their food is natural or healthy.  Educate your self on healthy food choices for your personal diet.

Unsaturated Fats are Considered Heart Healthy

Unsaturated fats are primarily fats found in plants and fatty fish. Some sources of unsaturated fat include: avocado, olives, walnuts, some veggie oils consisting of sunflower and olive, fatty fish, including trout, herring, and salmon. The American Heart Association advise that individuals intending to reduce their LDL cholesterol eat a diet rich in: entire fruits and vegetables, nuts, whole grains, low-fat dairy, fish, and poultry. They also recommend limiting sweet foods, red meat, and sugar-sweetened beverages.

A research study from 2011 found that drinking 6 cups of rooibos tea each day for 6 weeks helped to reduce the quantity of LDL cholesterol in the blood in grownups who were at threat for heart diseases. Green tea can also assist. A 2011 evaluation reported that green tea and its extracts might lower LDL cholesterol in the blood , though this did not impact HDL cholesterol.

There are many diet plans to chose from for heart health.  One of the more popular ones is the book by Dr. Dean Ornish, “Reversing Heart Disease.”

There are other Doctors as well, like Doctor Caldwell B. Esselstyn who recommends a plant based diet to reverse heart disease.

What Supplements are known for Heart Health?

There are many supplements on the market that claim to help with heart health.  One that does have a lot scientific studies behind it is L-arginine and L-citrulline.   These are two amino acids that are known to improve circulation by providing what the body needs to produce nitric oxide.  A chemical the body uses to relax blood vessels.  You can find out more about Nitric Oxide here.