Ways To Help Your Heart
1. Eat Your Fruits And Vegetables
Fruits and vegetables are the best things you can eat. These foods contain a variety of vitamins, minerals, and nutrients that contribute to different aspects of health. Eating enough fruits and veggies benefits you by giving your body the nutrients it needs to function. Fruits and veggies also fill you up so you don’t rely on carbohydrates and processed sugars; these are fast-acting sources of energy that do not last throughout the day and that become stored fat if not used. A diet rich in fruits and vegetables can lower blood pressure and reduce the risk of heart disease.
2. Monitor Fat Intake
The type and amount of fat you eat can make a huge difference to your health. Saturated fats found in red meats, pork, poultry, milk, cheese, ice cream, and butter have been linked to heart disease and it is recommended that the consumption of these fats is limited. But not all fats are bad; there are healthy, unsaturated fats found in avocados, nuts, and fish. These foods contain omega-3 fats that help to lower the risk of heart disease, decrease blood pressure, prevent blood clots, and reduce inflammation.
3. Get Moving
Your heart is a muscle and to keep it strong it needs to be worked out the same as all of your other muscles. Cardiovascular exercises (also called cardio or aerobic exercises) are any type of exercise that gets your heart rate up. This commonly includes running, biking, swimming (which is a great form of cardio for people with joint pain), dancing, rowing, and more. Aim for about 2.5 hours of moderate-intensity aerobic activity per week. When you get your heart rate up, you are building the strength of your heart and forcing it to circulate blood. Regular cardio can help to lower blood pressure, control blood sugar, maintain weight, decrease your resting heart rate, and decrease your risk of developing heart disease.
If you find it difficult to get into exercising, try to find a sport or activity that you enjoy to help keep you motivated and ease into it. Managing your nutrition with nutrition counselling will give your body the fuel it needs for whatever exercise program you choose.
4. Manage Stress
Your mental health can have a serious impact on your physical health. Chronic stress (sustained for long periods) raises blood pressure and increases the risk of heart attack or stroke. Stress is a natural human response that is meant to keep us motivated for short periods to help with survival. When we are stressed, our blood pressure rises, breathing becomes rapid, muscles tighten, and the heart rate quickens. This is because the stress response developed out of the fight or flight response to help keep humans safe. In the modern world where stressors aren’t immediate predators, we now face chronic stress where these same symptoms are lasting for sustained periods and it causes lasting health issues Some ways of managing stress include getting adequate sleep, exercising regularly, making time for things you enjoy, being around people you care about, taking steps to manage stressful situations in an effective way, and seeking therapy (particularly if stress is chronic or relates to other mental health conditions).
Nutrition Counselling In NW Calgary
This Men’s Health Month, take control of your heart health by learning how to make healthy habits sustainable. Getting into a healthy lifestyle can be difficult to start by yourself, but with the help of nutrition counselling, you can begin your journey to a longer, high-quality life. At Shephard Health in Calgary, our chiropractor clinic offers nutrition counselling to help you achieve your healthy eating goals. Our expert team of wellness providers can help you learn good eating habits and work with you to design a diet that suits your lifestyle and any pre-existing medical conditions. Nutrition counselling is a good way to kickstart your wellness journey and learn how to make healthy living sustainable and enjoyable. To schedule a free consultation with our Calgary chiropractor clinic, contact Shephard Health at 1-403-543-7499.
Q: What does nutritional counselling include?
A: The first step in nutritional counselling is to book your complimentary consultation. Counselling also includes follow-up visits where we will analyze your food journals and guide you in your meal planning, food shopping, and food preparation. We also assist you with long-term goal setting, and we encourage and support you along your journey towards better health.
Q: What other concerns can nutritional counselling help?
A: Nutritional counselling provides tailored, realistic solutions for any person at any age who is experiencing challenges in their health or eating habits. To learn more about nutritional counselling at Shephard Health click here.
Q: Is nutrition counselling a form of dieting?
A: While nutrition counselling does affect your diet (the foods you eat), it is not a diet. Nutrition counselling is about creating a healthy lifestyle and setting goals for your health, which may include weight loss, but not always. Nutrition counselling is not a fad diet that encourages sudden weight loss using different trends, but rather developing healthier habits overall.