Nitric Oxide Benefits

Nitric Oxide is a term that often comes up in research and talk of heart health supplements, but you may still be wondering, “What is nitric oxide?”

Unfortunately, not enough people know about nitric oxide and its important function in maintaining cardiovascular health.

Understanding the importance of nitric oxide is also necessary to understand the importance of l-arginine supplements, and your overall health.

Nitric Oxide is a gas that is made by your body with or without supplementation.

It functions to dilate blood vessels, increasing and improving circulation throughout your body.

Because nitric oxide is a vasodilator (enlarges your blood vessels), it is often used to help alleviate high blood pressure.

L-Arginine Plus can help you produce more nitric oxide!

However, you body doesn’t just make nitric oxide.

Your body converts the amino acids, l-arginine and l-citrulline, into nitric oxide.

This means when you decide, or if your doctor recommends, you use supplements to improve nitric oxide production, you don’t actually buy nitric oxide in supplement form.

You supplement l-arginine and l-citrulline to be converted to nitric oxide.

Nitric oxide production in your body actually decreases with age, which could be a contributor to eventual heart problems in older people.

Supplementing for better nitric oxide production is not just for those with cardiovascular problems.

Almost anyone can benefit from better nitric oxide production, from athletes to bodybuilders to those simply looking to lose weight.

Learn more about the ingredients in l-Arginine Plus by reading l-citrulline Benefits

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l-Citrulline Benefits

While l-arginine gets the most attention as far as amino acids that support the heart, l-citrulline just might offer more for the heart.

l-Citrulline Benefits

And you may have noticed L-arginine Plus contains 1010 mg of l-citrulline.

You may NOT know about all the l-citrulline benefits you get when you take L-arginine Plus because this amino acid seems to take a back seat.

Read on for an overview of one of the star players in L-arginine Plus, and the l-citrulline benefits that can provide serious support for your health.

What is l-citrulline?

Like l-arginine, l-citrulline is an amino acid naturally produced by the body, and also found in some foods.

L-citrulline actually gets turned into l-arginine by the body, which in turns allows more release of nitric oxide (NO) to increase the overall impact of L-arginine Plus on expanding the blood vessels and improving blood flow.

What does it do?

In the grand scheme of things, a more consistent and abundant release of nitric oxide (with the help of l-citrulline and l-arginine) can result in better blood flow which leads to lower blood pressure, better heart health, sexual health and improved workouts.

RELATED:Find out how L-arginine Plus can help boost your overall health!

What is l-citrulline used for?

The benefits of l-citrulline are more expansive than you might think. These benefits include but are not limited to:

• Immune system health
• Detoxification
• Preventing muscle fatigue
• Alleviating anxiety
• Boosts energy levels
• Dementia treatment
• Sickle cell disease treatment
• Diabetes
• Bodybuilding
• Athletic performance

I’m 100% healthy. Should I still take l-citrulline?

Even if you don’t have high blood pressure, dementia, or cardiovascular issues, l-citrulline (and l-arginine) is still a beneficial supplement!

Our body’s production of nitric oxide decreases as we age, even if we don’t have any predispositions to health issues.

If you’re just looking to boost your every day energy levels or see improvement in your athletic performance or daily workouts, l-cittruline could be a great supplement to add in your daily routine.

How do I get l-citrulline?

Many experts say that to see a difference in health and rep the benefits of l-citrulline and l-arginine supplementation, you need at least one gram (1000 mg) of l-citrulline and 5 grams (5000 mg) of l-arginine daily.

There are already 1000 mg of citrulline in l-arginine Plus if you’re looking for a supplement.

L-citrulline can also be found in foods such as melons and cucumbers, but the concentration of l-citrulline in these foods is so low that you would expend a lot of money and calories trying to supplement l-citrulline in your diet alone.

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What Is The DASH Diet

When discussing heart healthy living options, you may hear your doctor recommending the DASH diet. This go-to doctor recommendation will probably have you asking, “What is the DASH diet?”

A combination of portion control and healthy food selections, the Dash diet is designed to improve overall health and specifically created to help lower high blood pressure.

Why DASH?

DASH is an acronym for Dietary Approaches to Stop Hypertension. Hypertension is simply another word for high blood pressure. In general, the DASH diet focuses on high fiber, low sodium, and low fat.

What Do I Eat?

The standard DASH diet only allows room for 2,300 mg of sodium every day, and focuses on helping the dieter eat more low fat dairy products, whole grains, fruits, and vegetables.

On the DASH diet, you will eat small amounts of meat in the form of lean protein from fish, poultry, and legumes.

There is SOME wiggle room for red meat consumption, but since one of the diet’s goals is to keep fat consumption to a minimum, red meat won’t regularly make an appearance on your plate!

Are serving sizes different?

According to the Mayo Clinic, the food group selection involves grains, vegetables, fruits, dairy, nuts and legumes, and healthy fats or oils.

The Mayo Clinic suggests:

• 6-8 servings of whole grains daily
• 4-5 servings of fresh vegetables daily
• 4-5 servings of fruit daily
• 2-3 servings of low fat dairy daily
• 2-3 servings of fats and oils

The DASH diet doesn’t demand that you cut out dessert and alcohol completely, but rather limit your portion sizes. Alcohol consumption should be limited to 2 drinks a day or less, and sweet treats should be fat-free and limited to only five small servings every week.

How is this effective?

By lowering your sodium intake, and increasing your intake of nutrients like magnesium, calcium, potassium, and Omega-3 fatty acids, the DASH diet promotes overall heart health.

Will I lose weight?

Any lifestyle change for the healthier will most likely help with weight loss, though the DASH diet is not specifically designed for weight loss.

If you wish to see weight loss results with the DASH diet, it’s possible to tweak things to promote this weight loss. Cut your sodium consumption to even less of the recommended portion, and try to stay away from alcohol and sweets entirely.

You can also, gradually, make calorie cuts. Instead of sticking to a standard, 2,000 calorie per day diet, you might try to stay within a limit of 1,600 calories.

For more heart healthy diet tips, read Heart Healthy Diet-What Does It Really Mean?

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Women’s Heart Attack Symptoms

There are heart attack symptoms we are all familiar with, such as debilitating chest pain, radiating pain down one arm, and shortness of breath.

However, women’s heart attack symptoms may vary and manifest themselves differently than symptoms in men.

Many women expect to have a “Hollywood Heart Attack”–the typical chest pain, clutching at the sternum, and dramatic gasping depicted in television shows and movies.

Unfortunately, heart attacks in women are generally more subtle than they are in men. Here are some of the most common women’s heart attack symptoms to be aware of:

women's heart attack symptoms, heart attack symptoms, signs of heart attack

1) An Elephant On Your Stomach

Tightness or pressure in the abdomen could be a heart attack signal many women might ignore.

Doctors have described this pressure as the feeling of “an elephant sitting on your stomach”.

Other heart attack signs in the abdominal area might also be mistaken for heartburn. Pay attention to your stomach and if you notice any sudden changes or pain, see your doctor as soon as possible.

2) Simple Activities Become Difficult

Simple activities like walking to the kitchen, getting out of a chair or reaching for something on your bookshelf can become almost strenuous when a heart attack is near.

If those typically simple activities seem difficult or wear you out for no reason, it might mean you’re on the verge of a heart attack and it’s time to see your doctor.

RELATED:
Learn how l-arginine Plus can help reduce your heart attack risk factors.

3) Sweating

Random, out-of-the-blue sweating is not normal. If this kind of perspiration hits you suddenly and feels stress-related, you might be at risk of a heart attack.

So, if you don’t typically experience this kind of sweating, get it checked out — it could be another sign of a heart attack.

4) Above The Waist Pain or Discomfort

Many doctors will say any random or unexpected pain above your waist should be checked by a doctor, since pain in the jaw, neck, or back may be a sign of an oncoming heart attack.

Most women don’t get these pains checked out because they assume pre-heart attack pain will occur in their chest and left arm.

5) The Silent Heart Attack

Sneaky and deadly, a silent heart attack offers symptoms that are confused with other illnesses such as flu, a simple strained muscle, or unusual fatigue.

Go Red For women states many women who experience silent heart attacks may be told they’re just having an anxiety attack when they go to the doctor.

If you are armed with knowledge of blood pressure, cholesterol, and heart attack symptoms, it will be easier to advocate for yourself in an emergency room.

Silent heart attacks are, in a way, more scary than an obvious heart attack because they still cause scarring and weakening of the heart muscle.

To learn more about women’s heart health, read Heart Problems In Women

Resource:

https://www.goredforwomen.org/

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Benefits of Weight Loss and Your Heart

Your heart’s health is vitally important to your quality of life.

And your heart’s health is often linked to your weight. Being overweight puts unnecessary stress and strain on your heart, which leads to a variety of health problems, many related to your heart.

While weight loss can seem difficult, it doesn’t actually take a tremendous amount of weight loss to make a significant difference to the health of your heart.

Benefits of Weight Loss and Your Heart

What are the Benefits of Weight Loss Related to Your Heart?

Lower Blood Pressure

Losing as little as 10 pounds can lower your blood pressure and reduce the strain on your heart. Just watching what you eat and adding regular exercise to your day can lower your blood pressure by as much as five to seven points.

It won’t take forever to see the difference either. In just a month you’ll begin to notice the benefits. Even low-intensity exercises such as walking, swimming or riding a bike can deliver promising results when it comes to your blood pressure levels.

Reduce Bad Cholesterol

Even just a few pounds of added weight can contribute to high bad cholesterol levels. Again, losing just five to 10 pounds can significantly reduce your cholesterol and improve your health.

High cholesterol increases your risk of heart disease and heart attacks. While medication can help, losing weight will always make sense when it comes to lowering your cholesterol.

Better Blood Flow

Obesity and reduced blood flow often go hand in hand. Excess weight, especially excess belly fat, can affect blood flow significantly. Losing just five to 10 percent has been shown to improve blood flow.

How to Lose Weight and Improve Your Cardiovascular Health

Improve Your Diet

Your diet has a significant impact on your weight and most of us recognize that fact. But changing your diet is often more difficult than it seems. If you struggle with eating a healthier diet, begin making changes slowly. Making small changes over time can add up to a significant step in the right direction when it comes to your diet.

Exercise Regularly

Like eating better, it’s common knowledge that you need to get moving to lose weight and improve your cardiovascular health. And like makes changes when it comes to your diet, making changes to your physical activity can start with small steps. Whether you start by taking a walk around the block or begin swimming, make some changes today to your physical activity level to start losing weight.

Set Realistic Goals

While everyone wants to lose as much weight as fast as possible, set more manageable and more realistic goals. If you goals is to lose 30 pounds in a month, it’s not likely. If your goal is to lose a pound or two a month, that’s a more manageable goal and by the end of a year, you’ll lose 12 to 24 pounds.

Keep a Record

Keeping track of what you eat and how much exercise you get can help tie results to your actions. If you don’t reach your goals, you’ll be able to look back and see where you can make improvements.

Get Support

Support can come in many different forms. Look for friends to help you reach your weight loss goals and you can also look at supplements that help.

We offer TrimUltra to help you increase your metabolism and reduce your appetite. By adding TrimUltra to your routine, you should be able to see the results you’re working toward.

Resources:

http://www.naturalnews.com/036986_dopamine_brain_chemical_metabolism.html#

http://www.webmd.com/women/features/10-energy-boosters/

http://www.heart.org/HEARTORG/GettingHealthy/WeightManagement/LosingWeight/Losing-Weight_UCM_307904_Article.jsp

http://www.webmd.com/diet/real-gains-from-losing-weight

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Risk Factors For Heart Disease: Are You At Risk?

The risk factors for heart disease seem pretty straightforward. All you have to worry about is age, gender, race, and family history, right?

As if those risk factors aren’t worrisome enough, there are actually more that you probably aren’t considering.

Heart disease risk factors come in more shapes and sizes than you think, and we’re here to tell you about all of them.

Diabetes:

Bot Type 1 and Type 2 diabetes carry side effects of obesity and high blood pressure.

When blood sugar levels are too high, the body cannot use glucose as fuel and therefore breaks down fat instead.

This glucose stays in the blood stream, damaging blood vessels.

The heart health risks that accompany diabetes are due to the high triglyceride and cholesterol levels, as well as obesity, high blood sugar, and poor circulation.

Obesity:

In some way or another, we all know that obesity is bad for our health.

However, it’s link to heart disease is one of the most dangerous things it brings to the table.

Simply put, obesity is too much body fat.

Too much body fat raises levels of bad cholesterol and promotes poor circulation which leads to high blood pressure as well.

Learn how l-arginine plus can help remedy

Gender:

Gender statistics for heart attack risk are different for males and females.

Men are more likely to have a heart attack at a younger age, but women are more likely to die from a heart attack.

While heart disease is thought of as a predominantly male issue, many don’t realize that women who are post-menopausal experience great risk due to hormonal changes, and have a lower survival rate.

Smoking:

Smoking doesn’t just put you at risk for emphezema and lung cancer!

The nicotine in cigarettes tightens your blood vessels, and the carbon monoxide can damage your artery linings and make your blood vessels more susceptible to hardening.

Putting down the cigarettes will not just literally help you breathe easier, but it will help lower your risk for heart disease.

Stress:

In a roundabout way, stress can lead to a risk for heart disease.

Stressful lifestyles might triggers such things as overeating, poor diet, and inactivity—all of which contribute to poor heart health.

Stressful environments can also cause blood pressure to go up as well as your heart rate.

Stress’s effect on heart health is a good indicator that taking care of mental health is just as beneficial as physical health.

Preeclampsia:

Preeclampsia is a condition in pregnant women that causes high blood pressure and damage to other organs (usually the kidneys).

No one is certain of what causes preeclampsia,but it is known that the blood vessels that develop in the placenta during pregnancy do not develop fully or efficiently, which might be a contributing factor.

Having preeclampsia one or multiple times is a risk factor for heart disease.

Age:

Age is an uncontrollable risk factor for heart disease, but it is a manageable one that we all can be more aware of.

As we age, our arteries naturally become more narrow and hard, and our heart muscle weakens.

Also, our body’s natural production of nitric oxide decreases, which means our body’s natural way of opening up blood vessels for better circulation isn’t as effective.

Aging is inevitable, but you can take preventative measures to stay on top of your heart health as you age.

Remember to monitor your blood pressure regularly, eat healthy, stay active, and visit your doctor regularly.

Family History:

While you can’t control your family’s health problems, you should certainly take them into consideration when it comes to your own health.

A family history of heart disease is a good indicator of risk-knowing you family history can give you a little more control when it comes to maintaining heart health.

If you know you’re already predisposed to heart disease, you can take proactive and preventative measures to lessen risk brought about by being careless with your lifestyle.

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How To Lower Blood Pressure Fast: 8 Quick Tips

Learn how to lower blood pressure fast with these essential tips!

High blood pressure is often called the “silent killer” because it presents little to no symptoms until it results in heart attack or stroke.

While there’s nothing that will lower your blood pressure over night or immediately, these 8 quick tips are the best ways to achieve faster results for better blood pressure readings!

Taking precautions with diet, fitness, and regular monitoring can help you lower and maintain healthy blood pressure.

How to Lower Blood Pressure Fast

1) Regular Monitoring

If you don’t know you have high blood pressure, you can’t do anything to remedy it!

Like we said before, high blood pressure—even severely high blood pressure—often presents little to no symptoms. The only way you can know if you have high blood pressure is by monitoring it frequently.

You can do this by making regular visits to your doctor, buying your own blood pressure monitor, or going to a pharmacy where they offer low cost or free blood pressure readings.

2) Get Garlic

Studies show that garlic can be beneficial to lowering blood pressure and cholesterol.

A 2010 study conducted by the University of Adelaide, Australia, showed that those who took 4 garlic capsules a day experienced lower systolic blood pressure than those who were taking placebo capsules.

However, since it could be hard to get the daily supplement amount just in your food, you can buy garlic pills at your drugstore or vitamin store.

3) Stand Up

Most of us are sitting at desks when we work. And most of us work at LEAST 8 hours a day.

If you don’t have a job that keeps you moving and shaking, you miss out on a lot of exercise opportunities.

Simply standing will help burn calories and give your body more of a workout. Stand up while making calls or talking to coworkers.

4) Quit Smoking

Give your heart, lungs, and body a better chance at a healthier life by cutting out cigarettes.

Nicotine can tighten blood vessels, make them more prone to clotting, and ultimately lead to heart attack and stroke.

5) Cut Out Sodium

The average American salt intake is nearly double what it should be.

Sodium is a sneaky contributor to high blood pressure, because it allows your body to retain more water, therefore putting pressure on the blood vessels.

Cutting sodium means more than staying away from the salt shaker. Cutting sodium means watching out for seasonings, sauces, and processed food that can sneak large amounts of sodium into your diet.

6) Cut Caffeine

Powering through caffeine withdrawal is a lot easier than powering through life-threatening heart problems.

Since caffeine speeds up heart rate and ultimately increases bodily stress, your heart begins pumping more blood, and consequently your blood pressure goes up.

Switch to decaf coffee and tea, stay away from soda (that’s bad for you all-around) and drink more water. By cutting out caffeine, you’re being kind to your heart.

7) Get Spicy

Look no further than your spice cabinet. As a natural vasodilator, cayenne pepper can be used as a natural remedy for quickly lowering blood pressure by relaxing blood vessels and improving blood flow.

You can consume cayenne pepper by using it to season your food, adding it to hot tea, or by buying cayenne pepper capsules at your health or vitamin store.

8) Supplement With L-Arginine Plus

l-arginine Plus is a powerful vasodilator that helps your body increase its natural nitric oxide production. The nitric oxide helps relax your blood vessels and improve circulation.

For more great tips on managing your blood pressure, read Foods That Lower Blood Pressure-11 Foods to Help Lower Blood Pressure

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What Is Cholesterol? And What Does it Mean to Your Health?

We hear about it from doctors and heart health websites, but sometimes we still don’t know the answer to the question: what is cholesterol?

Knowing what cholesterol is can be beneficial to preventing heart problems and living a healthier lifestyle.

But cholesterol and cholesterol levels can be completely misunderstood. Continue reading for more information to better understand your cholesterol and how you can maintain healthy levels.

What is Cholesterol?

Cholesterol is substance produced by the body and also found in food sources. Our bodies actually make all the cholesterol we need. However, the body ends up producing excess when you eat a diet high in saturated and trans fats.

Cholesterol is important for your cell function, since it plays a role in keeping your cell structure sound.

We often talk about cholesterol in negative terms, but it is actually essential for life.

What Is Cholesterol?

Why Is It Bad?

Have you ever heard the phrase, “Too much of a good thing can be a bad thing,”? This is the case with cholesterol.

A healthy cholesterol level is important to your overall health. However, when there’s too much cholesterol, it builds up in the blood stream in the form of plaque, which clogs arteries and causes multiple cardiovascular problems.

Is There Only One Type of Cholesterol?

Nope. Sadly, all cholesterol is not created equal.

Cholesterol cannot be dissolved in blood, so it requires proteins to act as “carriers” to transport it through the blood stream and get it to where it needs to be.

LDL (low density lipoproteins) is the lipoprotein “carrier” that builds up in the arteries.

HDL (high density lipoprotein) is a lipoprotein that carries cholesterol away from the bloodstream and back to the liver where it will be processed and expelled from the body.

Learn how l-arginine Plus can contribute to your heart health!

So Where Does Bad Cholesterol Come From?

The process of bad cholesterol build up has two parts: increased LDL (bad cholesterol) and decreased HDL (good cholesterol.

Eating unhealthy foods high in saturated fat, consuming large amounts of alcohol, smoking, and lack of activity are all controllable factors that work to lower your good cholesterol levels and increase your bad cholesterol levels.

Factors that are out of your control, which might contribute to high cholesterol, are gender, race, and family history.

How does high cholesterol lead to heart problems?

When high amounts of LDL begin attaching to your artery walls, your white blood cells try to “eat” the LDL in order to protect your arteries.

Unfortunately, you white blood cells end up turning the cholesterol into something toxic—this is what builds up in your arteries in the form of plaque.

The plaque build up eventually leads to artery blockage, yes, but the real danger is the risk of a blood clot forming due to ruptured plaque.

These blood clots are what lead to heart attacks.

How Do I Know If I Have High Cholesterol?

Doctors recommend cholesterol testing every five years beginning at the age of 20. This test is called a lipoprotein analysis, which will measure the amount of HDL, LDL, and total cholesterol in your blood.

Before your cholesterol is tested, you will be asked to fast 12 hours before to ensure the most accurate test results. These tests don’t take long and involve minimal discomfort.

For more information on cholesterol, read Cholesterol Facts: 8 Bizarre Things You Didn’t Know

Resources:

http://www.heart.org/HEARTORG/Conditions/Cholesterol/Cholesterol_UCM_001089_SubHomePage.jsp

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Reversing Heart Disease

Reversing heart disease is not an easy task. It’s difficult to undo damage that has already been done, especially if it means turning your habits and life around entirely. You aren’t a magician or superhero, and heart disease is a serious thing!

How do you go about reversing heart disease when it seems to be ruling your life?

Sure, reversing heart disease sounds intimidating, but it IS possible! Here are some

steps to get you—and your heart—in the right place.

Don’t Confuse “Reverse” With “Prevent”

Let’s say your cardiovascular system is like a car, and you can be a good, safe driver and prevent something bad from happening, or you can be reckless and run the risk of getting into an accident and putting yourself in danger.

Remember this as we explain the difference between preventing and reversing heart disease.

Many get the term “reversing” confused with “preventing”.

In short, preventing heart disease is what everyone should be doing in the first place by making small and simple changes in every day life. We should all exercise more, keep dessert to a minimum, and eat all our food groups daily.

These efforts make sure that heart disease doesn’t occur in the first place. In prevention, your heart is a car and you’re trying to be a safe driver.

Reversing heart disease, however, means you’re literally trying to undo damage that has already been done. You may be standing on the threshold of a heart attack or stroke, you may already have sky-high blood pressure, cholesterol, or blood sugar.

In the case of reversing heart disease, your heart is a car and it’s already been in a wreck. Now it’s time to fix things.

This is what we mean by reversing your heart disease.

Honesty Is The Best Policy

This means no more fooling yourself. Your mission is big, because the stakes are

high if you don’t make a change.

If your problems are serious enough, your doctor will not candy coat the issue.

He or she will be extremely upfront about the changes you must make to be healthy again. It’s also important to be honest with yourself. Having an attitude of honesty will help you in successfully reversing your heart disease.

Clean Out Your Kitchen

We aren’t talking about mops and dish soap. We’re talking about your pantry and refrigerator.

Clean it all out and start over. Get rid of the salty snacks, the sweets, the packaged and processed, the fatty, and the sugary foods. Anything that doesn’t look like it belongs in the food pyramid is the enemy and it must go.

Take away: frozen meals, chips, sweets, processed food (mac and cheese, hamburger helper, etc), sugar, white flour, soda, fruit juice

Add In: fresh fruits and vegetables, whole wheat flour and bread, whole grains, lean protein, low fat dairy products.

Have A Support System

It’s hard to take care of yourself when you have a family of other loved ones you take of.

Make sure your family and friends know about the efforts you are making to turn your health around. Reversing heart disease entails a major change in lifestyle, and it’s no easy task.

Encouragement and understanding from those close to you will make the process seem easier and help you feel as though you aren’t in it alone.

Break A Sweat Every Day

Get that heart pumping every day. Do something that makes you break a sweat for at least 20 minutes a day. No one said you have to spend hours in the gym to be healthy. To learn more about the importance of a cardio workout, read Why Cardio Benefits Heart Health.

→ walking
→ biking
→ swimming

If you can’t get outside, complete this equipment-free indoor workout:

Warm Up:

20 jumping jacks
10 push-ups
2 minutes stretching

Workout: Do circuit 4 times with 30 seconds rest between each exercise and 2 minutes rest between eat set.

30 seconds squats
1 minute jumping jacks
30 seconds high knees
1 minute lunges
30 second jump squats

Let L-arginine Plus help you on your way to better heart health.

Stress Less

Stress has been linked directly to inflammation in the circulatory system. Stress affects your immunity, blood sugar levels, healthy sleep patterns, and healthy eating habits.

You’re more likely to eat more and crave unhealthy foods when you’re stressed instead of taking your diet under serious consideration.

Destress your life by getting organized and allowing time for yourself daily.

Invest in a planner, make lists, keep an eyes on your calendar, and take an hour every day to do something you genuinely enjoy–read, take a walk, got to a movie, do a craft, catch up with a friend.

Mental health very easily affects physical health, so taking care of your mind will ultimately help you undo damage done to your heart.

Know Your Nutrients

Know the star players when it comes to the ultimate heart healthy nutrients, and learn how you can be getting more of those nutrients from your diet.

It’s always a good idea to consult your doctor on supplements you can take for certain nutrient deficiencies such as Omega-3s and magnesium, but sometimes you don’t need to supplement extra if you make sure you’re receiving those nutrients in your diet.

For more information on key heart healthy nutrients, read Heart Healthy Diet-What Does It Really Mean?

Don’t let your heart health get out of hand! If you want to know more about preventing heart disease and maintaining a healthy heart, read How To Keep Your Heart Healthy-88 Ways To Protect Your Heart.

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Heart Healthy Diet – What Does it Really Mean?

There is more talk about eating a heart healthy diet than ever before.

But what does it really mean and how can eating a heart healthy diet really help improve the health of your heart? Keep reading and we’ll shed some light on the whole heart healthy phenomenon.

Heart Healthy Diet

Most people understand eating certain foods too often can be harmful to their heart and their health. But for most people, that’s about all they know and they aren’t even sure which foods to avoid and which ones they should make sure to eat.

A heart healthy diet is especially important for anyone with high blood pressure, high cholesterol, diabetes, individuals who are overweight and so many other health concerns.

So what is a heart healthy diet and how can you make sure your diet is heart healthy? Here are a number of recommendations and tips on keeping your diet as healthy as possible.

Learn More: Find Out How L-arginine Plus can Help Support Your Heart Health

Recommendations for a Heart Healthy Diet

Use as many calories as you take in – By using the calories you consume, you can prevent weight gain that can put unnecessary stress on your heart. Make sure you are getting regular exercise to avoid the calories being stored as fat.

Eat foods from all the food groups – Eating a variety of different foods can help you get more of the nutrients you need for overall better health.

Eat fewer nutrient-dense foods – Nutrient dense foods are those foods packed with calories, low in nutritional value and tiny in size. (i.e. candy bars, cookies, cakes and other snacks).

Base your eating on the following recommendations:

Eat lean meats and poultry without skin and prepare without added saturated fat and trans fat.

Eat fish at least twice a week. Research indicates eating oily fish with high amounts of omega-3 fatty acids can help lower your risk for coronary heart disease.

Eat fat-free and low-fat diary products.

Avoid partially hydrogenated vegetable oils to reduce trans fat.

Reduce saturated fat to less than 6 percent of your total amount of calories.

Avoid food and beverages with added sugars.

Prepare and eat foods with little or no salt. Aim for less than 24 grams of sodium a day and 15 grams to lower your blood pressure.

If you drink alcohol, drink only in moderation. Limit yourself to one drink a day if you’re a woman and two drinks a day if you’re a man.

When eating out, always be aware of the portion size you’re eating.

Tips to Making Your Diet More Heart Healthy

What You Should Include in Your Diet:

  • Fruits and vegetables
  • Whole grains
  • Beans and legumes
  • Nuts and seeds
  • Fish
  • Skinless poultry
  • Fat-free and low-fat dairy
  • Healthy fats and non-tropical oils

What You Should Limit in Your Diet:

  • Sodium and salt
  • Saturated fat
  • Sweets and added sugars, especially sugar-sweetened beverages
  • Red meats

What You Should Avoid in Your Diet:

Trans fat and partially hydrogenated oils

Follow these simple tips and you’ll be on your way to a heart healthy diet before you know it.

  • Compare nutrition information
  • Watch your calorie intake
  • Eat reasonable portions
  • Eat a variety of foods
  • Prepare and eat more often at home

Key nutrients for heart health

L-arginine – L-arginine is an amino acid that converts to nitric oxide in the body. Nitric oxide helps to expand the blood vessels and improve overall blood pressure. By improving blood pressure levels, L-arginine is one of the best nutrients available for your heart.

L-arginine is found in many foods we eat but most of us don’t get significant amounts from our diets. Supplementing with L-arginine Plus helps to provide proven amounts of L-arginine so you see improvements in the health of your heart.

L-citrulline – L-citrulline is another one of the best amino acids for the health of your heart. L-citrulline also improves the amount of nitric oxide within the body to improve blood flow.

Magnesium – Many people are seriously low on magnesium even though the benefits for your heart really stand out. Low levels of magnesium can lead to high blood pressure and worse. Magnesium helps to ensure the muscles function properly around the blood vessels.

B Vitamins – Numerous studies have shown B vitamins help reduce the risk of heart problems. Studies have shown the B vitamins help lower levels of homocysteine, an amino acid that damages inner linings of arteries, leading to blood clots.

Resveratrol – Resveratrol is the key ingredient in red wine shown to improve the health of the heart. Resveratrol prevents damage to the blood vessels, reduces LDL cholesterol and reduces the risk for blood clots.

Omega-3 Fatty Acids – For years the American Heart Association has recommended people eat fish one or two times a week to get more Omega-3 fatty acids in their diet. These unsaturated fatty acids help reduce inflammation that can lead to damaged blood vessels and increased risk for heart disease.

Some aspects of a heart healthy diet are obvious: less fat, less sugar, less processed food. In fact, most will say that a heart healthy diet is the way we should all be eating in the first place—heart problems or not!

However, a diet to correct heart problems, high cholesterol, or high blood pressure, may need to include or increase the traffic of specific nutrients.

Here, we’re going to highlight key players and nutrients in a heart healthy diet, what they do, and how you can start getting more of them!

Fiber:

Fiber is an essential part of a heart healthy diet, but it is so often overlooked or brushed off as a nutrient only used for easing constipation.

However, fiber has been proven to lower cholesterol and blood pressure.

Fiber is also indigestible, and causes food to stay in your stomach longer.

This helps you to feel fuller longer, aiding in appetite control, promoting weight loss, and managing blood glucose levels. Management of blood glucose is key to lowering your risk of diabetes and other heart diseases.

Natural sources of fiber are: Whole wheat, oats, almonds, and fruit. It is recommended that everyone gets 25g of fiber every day!

Omega 3s:

You hear it all the time. “Eat more fish. Get more Omega-3s.” But what do Omega 3s actually do for your heart health?

Omega 3s are unsaturated fatty acids that can be a more healthy replacement for saturated fats in other cuts of meat.

They may help reduce inflammation, decrease triglycerides (preventing cholesterol), lower blood pressure, decrease the risk of clotting and heart failure.

The recommended serving of Omega-3s (found in salmon, herring, and tuna) is two servings a week.

Natural sources of Omega 3s are: flax seeds, chia seeds, salmon, walnuts

Make L-Arginine Plus part of YOUR heart healthy diet!

Magnesium:

Magnesium is necessary for muscle function in blood vessels. If your body is short on magnesium, blood pressure can increase because your blood vessels do not have enough magnesium to help them relax.

Magnesium is also required for your heart muscle to act properly, and it promotes the regulation of blood sugar levels.

It is, however, possible to go overboard when you supplement your magnesium if you don’t have enough calcium.

Natural sources of magnesium are: dark leafy greens, nuts, avocados, dark chocolate

Calcium:

Calcium works in tandem with magnesium to help healthy cellular function, as it allows muscles to contract where magnesium helps relaxation.

Sufficient intake of calcium in your diet is important, but overdoing it can be fatal.

Often, you will be told not to supplement calcium but to find natural, dietary sources of it instead. This might help you from getting too much calcium and throwing off your magnesium-calcium balance.

Natural sources of calcium are: white beans, kale, low fat dairy products

Vitamin E:

As an antioxidant, Vitamin E is essential for guarding your arteries.

It keeps blood from sticking and clotting, and keeps your cholesterol balanced and under control.

Vitamin E also prevents artery damage and keeps your blood cells and fat cells from becoming toxic.

Natural sources of Vitamin E are: broccoli, squash, avocado, shellfish, olive oil

Looking for more great heart healthy eating tips? Read 5 Unbelievably Easy Heart Healthy Recipes.

Resources:

http://holistichealthjournal.me/2014/02/12-key-nutrients-heart-health-infographic/

http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/The-American-Heart-Associations-Diet-and-Lifestyle-Recommendations_UCM_305855_Article.jsp

http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/How-to-Eat-Healthy_UCM_307257_Article.jsp

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