Morning Motivation: Coffee Cup QuotesSeptember 25, 2017
Matcha Green Tea Ice Cream RecipeSeptember 27, 2017
Our heart is the key to our circulatory system, working like a muscular pump, it is designed to move life-sustaining blood through our body. We only have one and without it … well … it’s grim. So it is vital that we keep our heart happy and healthy and the key to that? Three steps: Eat. Sleep. Play!
What you put on your plate plays a huge role in how your heart behaves. A healthy diet can reduce your risk of high blood pressure, heart disease and keep your heart pumping with love.
PUT THESE ON YOUR PLATE
Increase your heart’s happiness by infusing these fibrous fruits and vegetables that are also rich in heart-loving vitamins and minerals like potassium, magnesium and antioxidants into your daily diet. Go to town like it’s a hoe down on these.
SCRATCH THE SALT
Eugh … my one weakness in life is anything salty. I love the stuff but unfortunately salt is a no-no when it comes to your heart’s wants and desires. A high level of salty foods has been found to increase the risk of high blood pressure and heart disease. It also causes other unflattering symptoms like fluid retention. Now ditching the salt at the dinner table is not the only thing I’m talking about. As a general rule, most processed and pre-packaged foods are full of salt – so remember fresh is best! If you are going to eat something from a packet (let’s face it, we all have these moments) make sure you read labels before you chow down.
When eating for your heart’s happiness, be mindful of the types of fats you consume. Eliminate trans fats from your diet altogether—this means deep fried, fast foods, pre-packaged foods and microwave dinners, anything that lives in a box or a can and any of those tasty treats from the bakery around the corner. I’m sorry but they need to go too.
You can however, consume “healthy fats” from plant based origins, so feel free to enjoy avocados, nuts, olives and coconut oil. You also want to increase your omega 3’s which is actually a fatty acid that helps reduce your risk of heart disease. You can find this omega goodness in foods like fresh fish or if you don’t consume meat treats, try Chia seeds instead.
Lack of sleep can quite often be the difference between healthy and not so healthy. Allowing your body to be in a restful state lets it regenerate and recharge. Just like your phone battery drains throughout the day and needs plugging in at night, you too need to plug in, by unplugging.
If you don’t, sleep deprivation can lead to a range of health issues like obesity, low immunity, depression, high blood pressure and even a heart attack. Make sleep a priority and make sure you completely turn off. Don’t over stimulate your brain just before bedtime. This means no browsing through the book of faces or pinning cute looks for tomorrow as you lay in bed. And no falling asleep with the TV on “sleep timer.” Get ready for bedtime like you would for a date – take time to enjoy downtime.
Hop, skip, jump, dance, run, skate, slip, slide … however you like to move your body, just do it – every day!
Regular moving and shaking is beneficial not only for our bods’ aesthetics but also for our hearts. Try and get at least 30 minutes a day of “play time” and reduce your risk of heart disease. Exercise also helps to slim your waistline. As if that wasn’t enough, increasing your heart rate and moving your body produces feel good endorphins – making you quite literally happier! Talk about a win-win-win combination.
Make sure you make it fun. Doing so will increase your chances of success and continued “playing.” Organize a hike with friends or try something new like standup paddle boarding or surfing. You could even get all your friends together and dress up in your 70s disco attire and have a roller skating party! Moving your body doesn’t just have to be sweating it out on the treadmill, be open to new activities that help you work up a sweat.
While we are talking about matters of the heart, remember to love with all your might, quieten your mind from time to time and don't sweat the small stuff!
For more Healthy Living Inspirations head on over and visit my friends at Raw Blend. Don’t forget to share all of your healthy living adventures with us. We wanna see all your photos and videos on Instagram so make sure you tag @thesoulsistersus #thesoulsisters