Love is in the air. Amongst romance, chocolate and being struck by Cupid, there’s one thing to be mindful of during this month of love (and always): Your most important Valentine is, well, yourself. After all, you want to make sure your heart is in tip-top shape before you go giving it to someone else. Here are four healthful tips to keep you — and your ticker — ticking. And lovin’
1. Add heart-healthy fats.
Omega-3 fatty acids
Omega-3 fatty acids are one of the most important nutrients when it comes to improving overall heart health. Omega-3s lower the risk of coronary artery disease, reduce blood clotting and lower blood pressure. In addition, not only do they powerfully lower blood triglyceride levels, they raise “good” cholesterol (or HDL) while helping eliminate “bad” cholesterol (LDL). Good sources of omega-3s include: oily fish, chia seeds, flax seeds, hemp seeds, savi seeds and walnuts.
Monounsaturated fats
Monounsaturated fats are heart-healthy fats that help lower “bad” cholesterol, normalize blood clotting and protect against heart disease. Olives, extra virgin olive oil, nuts and avocados are excellent sources. Avocados also contain 10 grams of fiber, helping improve heart health and pack in more than three times the amount of potassium than bananas, which helps regulate blood pressure.
2. Increase fiber.
A diet high in dietary fiber — in particular, soluble fiber — has been shown to help lower blood cholesterol levels. Fiber binds onto cholesterol, absorbs it and helps your body eliminate it. You should be aiming to get 25 grams of fiber per day.
3. Reduce stress.
Chronic stress is linked to high blood pressure, irregular heartbeats, chest pain and increased risk of heart attack. In a study published in the Journal of Clinical Endocrinology and Metabolism, European researches concluded that those with the highest levels of the stress hormone cortisol had an increased risk of death from heart disease. Is all this stressing you out? Try incorporating more stress-reduction practices into your lifestyle, such as yoga, meditation or simply taking time to breathe, as well as incorporating more nutrient-dense, stress-busting foods such as maca, holy basil tea, chamomile tea and raw almonds.
4. Exercise.
Exercise is a sure way to quickly drop cholesterol levels and reduce the risk of heart disease by raising your HDL. Physical activity can also help reduce excess weight, diabetes and high blood pressure.
Go on: Shake that booty, snack on some delicious omega-3s, seek out soluble fiber and give yourself — and your heart — some love!
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Heart Love: 4 Ways to Care for Your Heart Before Giving it to Someone Else originally appeared on usnews.com
