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Love Your Heart | Everyday Plan to a Healthy Heart

heart design created in drink

Okay, it’s time to tune-up your heart. Here’s a “Love your Heart” with an everyday heart plan to a healthier you.

So you think you have a healthy heart, right? Guess again…

Did you know that most people who die of heart disease have normal cholesterol? Statistics say that 50% of patients who die suddenly from a heart attack had normal cholesterol.

In truth, cardiovascular disease currently affects 1 in 3 adult Americans. That’s over 80 million people. Right now, heart disease is the number-one killer in the U.S. So, what is causing heart attacks?


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Causes of Heart Attacks

The majority of heart attacks occur as a result of coronary heart disease (CHD).

  • The formation of clots
  • Plaque build-up or instability
  • Infarction or loss of blood supply to the heart
  • Sudden constriction of a blood vessel (Vasospasm)

What Is a Heart Attack? What Causes a Heart Attack?

healthy heart red appleIf you suspect that you have a heart condition, do not hesitate to contact your health care provider immediately.

This article is intended only for prevention not as a cure. Under no circumstances is this post a diagnosis, remedy or medical advice for heart issues.

Please see a heart specialist if you have symptoms of a heart attack. See the following article: What Is A Heart Attack? What Causes A Heart Attack?

How to Have a Healthy Heart

It is so important to Love your Heart. After all, it’s irreplaceable. Like love, once broken it takes a lot of dedication to fix. So give yourself and a loved one the ideal Valentines gift of a healthy heart. Here is a 30 day heart plan that will get you on the right path to healthy living. 

Vital Heart Nutrients

Whole foods as opposed to supplements is the ideal way to getting the heart nutrients your body requires for optimum health. If you have to, take supplements. Otherwise, eat whole organic foods that are good for the heart.

tomato shaped like a heartFiber:  High fiber foods include berries, nuts, grains and legumes. Start your day off with a satisfying smoothie that is high in fiber. Finish your day with a high fiber meal that contains legumes (Lentils, Split Peas, Black Beans
or Lima beans) or a high fiber vegetable such as artichokes, green beans or broccoli.

Magnesium: If you feel tired, fatigued and anxious all the time then you might need more magnesium. For more detail, read Dr. Oz’s article: Daily Dose | Magnesium. Foods rich is magnesium are green vegetables, grains and fruits. Try eating at least 400 mg/day (men) and 310 mg/day (women).

flaxseed muffins

Get Plenty of Omega-3: There are numerous studies that support the use of omega-3 to help decrease heart disease.

One of the best ways to get an adequate supply of omega-3 is by eating fish oil. However, recent reports show that much of our fish may contain mercury and other heavy metal toxins. Try eating low-mercury fish like herring, wild salmon and sardines. Also, make sure your fish is very fresh for it can become rancid. You can tell by the smell. The fishier the smell, the older it has been on the shelf.

If you are a vegetarian then there are other ways to get omega-3. Flax Seed is an excellent alternative. Walnuts, soybeans, tofu, Brussels sprouts, cauliflower and winter squash are also high in omega-3. The World’s Healthiest Foods has a great chart on foods that are high in omega-3.

Vitamin D: There is a growing study on how vitamin D may be beneficial in preventing heart disease. The best way to get vitamin D is from being outdoors. Just 20 minutes a day will make a huge difference. Love Your Heart; Why not get some exercise! For more information read

Health & Prevention on Vitamin D & Heart Disease.

bud and lemonsVitamin K: This amazing vitamin is often overlooked as a great heart protector and bone builder. Some excellent foods include dark leafy greens, scallions, Brussels sprouts, broccoli, asparagus, cabbage and prunes.

There are also many herbs and spices that are high in vitamin K such as Basil, sage, Thyme , curry, chili powder, cayenne and paprika. Why not add some extra spices to your evening meal!

Zinc: This mineral has been known to reduce plaque. Plus it does not take a lot of zinc to keep your heart healthy. Foods that are high in zinc include oysters, lamb, wheat germ, squash and Pumpkin Seeds, spinach, Dark Chocolate (Yippee!), legumes and mushrooms. To make sure that you get the right amount of zinc in your diet, refer to the following article:

Top 10 Foods Highest in Zinc

Plaque Fighting Foods for Your Heart

heart cup

The build-up of plaque can sometimes be life threatening. Plaque can harden or rupture (break open). Hardened plaque narrows the coronary arteries and decreases the flow of oxygen-rich blood to the heart. Soft plaque is more prone to rupture and is the most dangerous. Research suggests that rupture is the most common cause of heart attacks. The following are a few plaque fighting foods.

Healthy Fat: I will not bore you with the different types of fat. However, there are many articles on the Internet that go into detail. If you want more information, here is a great source:

Choosing Healthy Fats

bleeding hearts 2Foods that have healthy fat include olive oil, seafood (without mercury) and nuts like almonds, pecans, walnuts, hazelnuts and pistachios.

Herbs & Spices: Excellent plaque fighting spices include Curry, chili powder, cayenne, Turmeric , garlic, basil, sage, thyme, paprika and Ginger .

Helpful Beverages: What better way to a healthy heart than with beverages. Outstanding choices are green tea, dark chocolate, smoothies loaded with heart healthy spices, fiber and proteins.

Lean Protein: If you have to eat meat then good choices are organic grass-fed poultry and fish. If you are a vegetarian, then good choices are dairy products and non-GMO soy.

See: October is Non-GMO Month

heart jewelry

Foods to Avoid

This article would not be complete without a list of foods to avoid.

Completely remove unhealthy fats like saturated and trans fats, sugar, processed foods, empty calories like white flour and white rice, red meat, fried chicken, bacon and sausage. 

Exercise for Your Heart

This is not new news; exercise strengthens your heart and cardiovascular system. Plus it improves your circulation and helps your body use oxygen better. In truth, exercise decrease heart disease dramatically. If you are inactive, then start today with an exercise program. Even a daily walk will do wonders for your heart. So the next time you start to take the elevator, Stop. Take the stairs, your heart will love you for it.   
Oh, and if you need help with an exercise plan that’s low impact, then Yoga would be the ideal choice. See Easy 10 Minute Yoga Workout | Get Back in Shape

Picture Credit

Featured picture: jcoterhals via photopin cc
Bud and lemons: libraryman via photopin cc
Red apple shaped like a heart: -sel via photopin cc
Bleeding hearts: HereIsTom via photopin cc
Heart cup: Shereen M via photopin cc
Heart jewelry: R.O Mania♥ via photopin cc
Heart design created in drink: Darwin Bell via photopin cc
Tomato shaped like a heart: Chiot’s Run via photopin cc
Flaxseed muffins: jazzijava via photopin cc

Love Your Heart | Everyday Plan to a Healthy Heart
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Love Your Heart | Everyday Plan to a Healthy Heart
It’s time to tune-up your heart! Here's a "Love your Heart" with an everyday heart plan to a healthier you.


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