Photo: Ano Lobb
Today, A quick and easy reference to fight heart disease!
Add Good Fats
Almonds
Avocado
Bison
Chia Seed
Fish
Flax Seed Meal
Olive Oil
Remove Bad Fats
- Fried Foods-Transfats & Fractioned Fats
-CAFO Red Meat
- (easy to remember: Solid & highly processed)
Exercise
Get moving!
One of my favorite racing groups 3W Races- says "Do what you can, when you can, where you are."
I love it! Pick something you love and do it 3-5 times a week for at least 30 minutes.
(if you only have 10 minutes, then do 10!)
-Strengthens your heart (it's just like any muscle- use it to strengthen it!)
-Lowers your blood pressure
-Helps reduce stress (A big heart disease factor!)
-"Regular exercise also helps to keep arteries and other blood vessels flexible" 1.
-Keeps the blood vessels open.
Protect Your Cells
keeps cell membranes flexible...Green Leafy vegetables
Pumpkin Seeds
Salmon
Walnuts
Increase cardiovascular function
Red Wine
Dark Chocolate- dilates your arteries.
Fiber!
Clean those arteries out!Oats- protect against damage to LDL. (Damaged LDL sticks to artery walls)
Parsnips
Quinoa
Whole Grains
Eat the rainbow...
here's where you fight!Carotenoids-Like Red Peppers, Tomatoes & Carrots
Foods high in Vitamin C- lowers body inflammation
Antioxidants- Beta-carotene, lutein, lycopene, selenium, vitamin A, vitamin C and vitamin E
Smelly foods! -garlic, contains allicin which fights hardening arteries
A good start for today.
Make baby steps to incorporate these things into your daily life and check back tomorrow to learn about more Fightin Foods!
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