Heart Health Month is here, and that means it’s the perfect time to focus on giving your heart a little extra love! With cardiovascular disease the leading killer worldwide,1 it’s vital to take your health to heart.
Multiple studies suggest that some heart diseases may be prevented and even reversed with diet and lifestyle.2 This means we can all do something to have more control over our well-being, so we’ve gathered the latest insights to help you take charge of your heart health!
6 Heartfelt Nutrition Sources
These six Body Balance System-approved foods are a powerful ally for a healthier lifestyle:
1. Leafy Greens
Greens, such as spinach, kale and Swiss chard, are packed with vitamins, minerals and antioxidants. High in dietary nitrates, they help improve arterial function (preventing plaque from clogging arteries) and lower blood pressure.3
2. Berries
Blueberries, strawberries, raspberries, blackberries and cranberries are loaded with antioxidants, which can reduce oxidative stress. Scientific studies also show berries improve artery function and lower elevated LDL (bad) cholesterol.3 You could say they are “berry” good for your heart! And you’d be right!
3. Nuts and Seeds
Go ahead — go nuts for heart health! Nuts and seeds are excellent sources of heart-healthy fats, fibre and plant-based omega-3s. They’re perfect for a snack or as a topping on your favourite meals, and they may even help improve blood vessel function and protect against heart disease.3
4. Avocados
Full of monounsaturated fats, avocados are “heart-y” and healthy. They help reduce LDL cholesterol levels (the bad kind) while boosting HDL cholesterol (the good kind).4
5. Whole Grains
Eating whole grains, such as oats or quinoa, may lower atherosclerosis risk.5 A study of 716 people with coronary artery disease found that regular oat fibre consumption reduced LDL (bad) cholesterol and inflammation.3
6. Tomatoes
Packed with lycopene, tomatoes may help protect against heart disease and boost HDL (good) cholesterol.3 The nutrients have also been shown to lower LDL (bad) cholesterol and lower blood pressure, too.6
Looking for inspiration to combine these powerful ingredients? Check out the recipe at the bottom of this article!
4 Heart-Healthy Habits
1. Get Moving
You probably already know that exercise helps keep your heart healthy! What you might not know is:
- It helps your muscles grab more oxygen, so your heart doesn’t have to work so hard to pump more blood to the muscles.
- It lowers stress hormones, easing the pressure on your heart.
- It works like a natural beta blocker, slowing your heart rate and lowering blood pressure.
- It boosts your HDL (good) cholesterol and keeps triglycerides in check.
And the best part? Regular exercise can lower your risk of a sudden heart attack or other serious heart issue.7
Tip: Team up with a partner! Having a friend by your side makes it easier to stay on track, even on those “I don’t feel like it” days. You’re less likely to skip when someone’s counting on you, and exercising together boosts your mood while keeping loneliness at bay. Getting healthy is so much Better Together.
2. Sleep More
About one in three adults doesn’t get enough regular sleep — and that takes a toll on your whole body, especially your heart.
Research shows that poor sleep can increase major heart health risks, such as obesity and high blood pressure. Not getting enough or consistent sleep can also affect your diet and stress levels, making things even harder on your heart.8 Make quality sleep a priority!
3. Stress Less
Easier said than done, right? Try meditation, deep breathing exercises or even a quick gratitude journal to help you manage stress.
This is important as stress doesn’t just mess with your mood — it puts your heart under pressure, too. Chronic stress can crank up inflammation, boost adrenaline and cortisol, plus raise blood pressure, setting the stage for clogged arteries, heart attacks and irregular rhythms.
Stress also often leads to comfort-seeking habits like eating junk food, smoking or going for that extra glass of wine, which only add to the risk for heart disease.9
4. Take Food Supplements
As you do your best to implement these good habits into your lifestyle, our carefully formulated products are designed to support your efforts. Add them to your daily routine for benefits you’ll love, such as support for improved sleep or normal heart function*. Ones to try:
- Omega-Q™: supports normal function of the heart with EPA and DHA
- Optimal-V™: helps support the normal function of the heart with thiamine
- Giving Greens™: contributes to the protection of cells from oxidative stress and helps normal collagen formation for the normal function of blood vessels with vitamin C
- Renew™: supports the reduction of tiredness & fatigue with vitamin B12
- Night Drops™: promote feelings of restfulness and calm with key amino acids and herbs like holy basil
Healthy Power Bowl with Berry Vinaigrette
This fresh and flavourful bowl features healthy ingredients, with a tangy berry vinaigrette that takes it to the next level!
Ingredients
For the Bowl:
- 2 cups mixed leafy greens
- ½ cup cooked quinoa (or your favourite whole grain)
- ½ cup cherry tomatoes, halved
- ¼ avocado, sliced
- 2 tbsp. nuts or seeds (walnuts, almonds, chia seeds or flaxseeds)
For the Berry Vinaigrette:
- ½ cup fresh or frozen berries (blueberries, strawberries or raspberries)
- ¼ cup olive oil
- 2 tbsp. balsamic vinegar
- 1½ tsp. honey
- Pinch of salt
Instructions
- Prepare the Grains:
Cook your quinoa (or chosen whole grain) according to the package instructions. Let it cool slightly. - Make the Berry Vinaigrette:
- In a blender or food processor, combine all ingredients, and blend.
- Taste and adjust sweetness or acidity as needed. If the dressing is too thick, add a splash of water to reach your desired consistency.
- Assemble the Bowl:
- In a large bowl or plate, layer the leafy greens as the base.
- Add the cooked quinoa, cherry tomatoes, avocado slices and nuts/seeds on top.
- Drizzle and Serve:
- Pour the berry vinaigrette over the bowl just before serving. Toss gently to combine, or leave it drizzled for a beautiful presentation.
Tips
- Add Protein such as chickpeas.
- Meal Prep It: Keep the dressing separate and store ingredients in airtight containers for quick lunches.
The First Step for a Brighter Future
Remember – Taking care of yourself is the first step to build the Wellness, Business and Lifestyle you love and deserve.
Sources
1National Library of Medicine, The Heart of the World
2National Library of Medicine, Plant-Based Diet
3Healthline, Foods That May Help Prevent Clogged Arteries
4Mayo Clinic, Cholesterol
5Heart.org, Get to Know Grains
6National Library of Medicine, Tomatoes and Cardiovascular Health
7Johns Hopkins Medicine, Exercise and the Heart
8Heart.org, Sleep Disorders and Heart Health
9Yale Medicine, Stress Can Hurt Your Heart
*These products are not intended to diagnose, treat, cure or prevent any disease.