Cardiovascular disease accounts for 31% of all deaths globally with a whopping 800,000 deaths in the U.S. Since February is National Hearth Health Awareness Month let’s take a look at how we can keep our hearts healthy.
Dr. Jamey Wallace, ND Chief Medical Officer at Bastyr Center for Natural Health in Seattle was kind enough to share three ways to live a healthier lifestyle to keep our hearts in shape. Dr. Jamey specializes in naturopathic medicine and promotes the healing power of nature through the use of nutrition, lifestyle counseling, natural therapeutics and a strong commitment to the doctor-patient relationship.
He recommends managing your stress, regular exercise, and proper nutrition as three important everyday steps to staying healthy. According to Dr. Jamey, you need to recognize that not all stress in your life is bad. Some stress can be harmful while other stress is necessary for a healthy heart. For instance, turning a stressful situation into a learning experience can be healthy as your heart is a muscle and uses coping skills to manage this stress. Always remember though that if something is causing anxiety make sure to discuss with a close friend or therapist, which will relieve any bottled tension.
Daily exercise may seem like a given, but to what extent is necessary? Dr. Wallace
shares that we don’t need to start a new intense workout routine to be healthy. Instead start a moderate exercise routine consisting of walking two times daily. Begin at your comfort level, around 15 minutes at a time and gradually increase. To avoid any problems, check with your doctor before starting a new workout routine.
As for our diet, whole foods are best. Cut the crap out of your daily diet. Processed foods contain trans-fat, additional sodium and sugar. However, Dr. Jamey did emphasize that not all fat is bad. You do need healthy fats in your diet, which can include fish oil and omega 3 oil, avocado, nuts and seeds and organic eggs. These fats can lower bad LDL cholesterol and improve risk factors for heart disease…not to mention do wonders for the skin!
Now let’s bust some common myths associated with the heart. I was particularly curious to know from Dr. Jamey some of the most common heart myths that can cause confusion around heart health.
One of the most common myths is that heart disease is genetic. Genetics may play a role in developing heart disease, but lifestyle choices such as poor diet, smoking and exercise are also big contributing factors that should be considered.
Another popular myth, fatty foods are detrimental to your heart. In actuality, there are four distinct kinds of fats found in food and not all of them are created equal. Trans fats found in processed foods and saturated fats found in animal products can raise bad LDL cholesterol while healthy monounsaturated fats and polyunsaturated fats may actually lower LDL levels (refer to the foods listed above).
Eating “Super foods” will prevent heart disease. Unfortunately, super foods alone will not prevent heart disease. Eating a healthy Mediterranean diet, which consists of whole grain, legumes, fish, vegetables, fruits and monounsaturated fats have been shown to lower the risk of heart disease. Check out these cookbooks on Amazon for the complete guide to the Mediterranean diet.
Minor exercise will ensure heart health. Again exercise alone will not guarantee heart health and in order to see results you will need five to six sessions of moderate to vigorous activity per week.
After digesting these helpful tips from Dr. Jamey Wallace, I walk away still believing that moderation is key. A treat every now and then is ok, but on a whole stick with a produce packed diet, a daily amount of exercise, and avoid smoking and drinking. Stay proactive with your health. You know your body more than anyone else. Be your own health advocate. Make sure to seek professional medical help when you need it.
