Heart Health

Posted in Self-Care Health Natural Medicine on Sep 15, 2022

Who Needs A Healthy Heart?

Heart disease is the leading cause of death (1 in every 5 deaths) in the United States. This problem affects men and women equally. Heart health rarely gets any attention until it’s lost, and someone is recovering from a heart attack, if they’re lucky. Someone has a heart attack every minute in America.

But Self-Care the cheapest and most effective form of medicine… Because it helps people stay healthy, avoiding the emergency, with little to no added expense, could prevent most to all heart disease.

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Are we smart enough to change

a few things

that are killing 1 in 5 of US?

You can lower your risk of cardiovascular disease (heart disease and stroke) by making some simple changes to your lifestyle. Let’s look at some of the habits that can help reduce your risk of heart attack.

1. Get more exercise:

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Most Americans don’t exercise daily. Exercise is one of the best things you can do for your heart health. Just 30 minutes of moderate exercise every day can help to reduce your risk of cardiovascular disease. Regular exercise can also help to keep your blood pressure and cholesterol levels in check, and it can even help to prevent heart attacks and strokes.

There's no need to spend hours in a gym to reap the benefits of physical activity. Just 30 minutes of moderate exercise each day can improve your health and well-being.

So what does moderate exercise look like? Moderate exercise is any activity that gets your heart rate up and makes you break a sweat. It can include activities like brisk walking, swimming, biking, or even dancing.

The important thing is to find an activity that you enjoy and stick with it. With just a little bit of effort, you can make exercise a part of your daily routine and start reaping the many health benefits it has to offer.

2. Eat a healthy diet:

When it comes to cardiovascular disease, what you eat matters. Eating a diet rich in fruits, vegetables, and whole grains can help lower your cholesterol and blood pressure, while eating less saturated and trans-fat can reduce your risk of heart disease. Making some simple dietary changes can go a long way in keeping your heart healthy.

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To reduce your risk of cardiovascular disease, the American Heart Association recommends that you:

-Eat a variety of colorful fruits and vegetables every day.

Colorful fruits and vegetables are better because they contain more nutrients. The colors of fruits and vegetables come from different types of vitamins, minerals, and antioxidants, which all have different health benefits. For example, orange fruits and vegetables are high in beta-carotene, which is good for your eyesight. Red fruits and vegetables contain lycopene, which is linked to a lower risk of heart disease. Green fruits and vegetables contain chlorophyll, which helps to cleanse the body and boost the immune system. So eating a variety of colorful fruits and vegetables is a great way to get all the essential nutrients your body needs for optimum health.

-Choose whole grain options whenever possible

There is a lot of debate surrounding whether whole grains are better for you than other types of grains. Some people argue that whole grains are more nutritious because they contain all the grain's original parts, including the bran, germ, and endosperm. Other people claim that whole grains aren't necessarily healthier, but they can be a more filling and satisfying option.

So, what's the verdict? Are whole grains better for you?

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For one thing, whole grains are a good source of fiber. Fiber is important for gut health and can help to regulate digestion. It can also promote feelings of fullness and help to control blood sugar levels.

Whole grains are also generally lower in calories than other types of grains, making them a good option if you're trying to lose weight or maintain a healthy weight. Additionally, whole grains tend to be more nutrient-dense than other grain options, so they can provide your body with more essential vitamins and minerals.

If you're looking to add more whole grains to your diet, there are plenty of delicious options to choose from. Try incorporating whole grain breads, pastas, cereals, and rice into your meals. You can also find whole grain versions of snacks like crackers and granola bars. Experiment to find whole grain foods that you enjoy and that fit into your overall healthy eating plan.

Eating whole grains has several potential health benefits. However, whole grains aren't necessarily better for everyone. Whole grains are more likely to trigger food sensitivities and allergies. As in all cases, there is no one size fits all answer. Talk to your doctor or a registered dietitian to get personalized recommendations.

-Limit your intake of saturated and trans fats

Trans fats are a type of unsaturated fat that can have negative effects on health. They are made by adding hydrogen to vegetable oils, which makes them solid at room temperature. Trans fats can be found in processed foods, such as margarine, shortening, and some types of cooking oil.

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Trans fats increase the risk of heart disease by raising levels of "bad" cholesterol and lowering levels of "good" cholesterol. They also contribute to inflammation and insulin resistance, which can lead to diabetes.

-If you drink alcohol, moderation can help.

The amount of alcohol that is considered "too much" will vary from person to person. However, as a rule of thumb, moderate alcohol consumption is defined as no more than two drinks per day for men and one drink per day for women. If you find yourself drinking more than this on a regular basis, it may be time to cut back.

Excessive alcohol use has been linked to an increased risk of developing various health problems, including liver disease, cancer, and heart disease. Additionally, alcohol can interfere with your ability to perform daily tasks and make good decisions. If you drink too much alcohol on a regular basis, you may find it more difficult to concentrate at work or school, and you may be more likely to engage in risky behaviors.

If you're wondering whether you or someone you know is drinking too much alcohol, there are a few signs to look out for. These include drinking alcohol every day, feeling the need to drink to relax or feel better, drinking more alcohol than intended, and experiencing negative consequences because of drinking (such as getting into trouble at work, school or fighting with friends and family). If any of this sounds familiar, it may be time to reassess your alcohol consumption.

3. Quit smoking:

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If you still smoke, QUIT. Quitting smoking may be harder than most addictive drugs but in this case, quitting makes you a winner. Quitting smoking is one of the best things you can do for your heart health. Smoking increases your risk of heart disease, stroke, and other health problems.

Vaping is the new smoking; e-cigarettes are just as addictive and dangerous.

The only thing lungs are made for is air. So, if you need to relax take a few deep breaths of air instead of some poison.

4. Manage your stress:

Stress can take a toll on your heart health, so it’s important to find ways to manage your stress levels. Taking some time each day to relax and de-stress can help to reduce your risk of heart disease.

Some stress-relieving activities include spending time in nature with loved ones, doing physical activities that you enjoy.

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Repeated studies found that no twist or crack chiropractic adjustments can help reduce stress. The study, conducted by Japanese researchers, looked at the effects of chiropractic care on healthy adults. Participants were divided into two groups, with one group receiving chiropractic care and the other group receiving no treatment.

The researchers used PET scans to measure the participants' brain activity before and after treatment. They found that those who received chiropractic care had reduced activity in the areas of the brain associated with stress.

5. Get regular checkups:

Getting regular checkups is important for heart health. Your doctor can check for early warning signs of stress and heart disease and help you to make lifestyle changes that can reduce your risk.

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