Best Ways to Prevent Heart Disease
With age, comes many great things! Retirement of course, as well as much-warranted freedom, exploration, and time!
However, there are some scarier things that come with age too, like maintaining our health. And with that, the conversation about heart disease, especially, becomes ever more important with age!
But it doesn’t have to be scary. In fact, talking about it and doing your research can only help turn that fear into knowledge and a tool to secure a healthy life. Why not take the steps to avoid heart disease if you can before you even need to worry about it, am I right?!
Fortunately for us all, there are many things we can do to reduce our chances of getting heart disease. By leading a healthy lifestyle, you can help keep your blood pressure, cholesterol, and blood sugar levels normal and lower your risk for heart disease or a heart attack.
Let’s start with these simple little SunRiver tips to help you lower your chances of heart disease:
Water, Juice, and Tea, Oh My!
Limiting sugar in your diet is the first, and most important step you can take to lower your blood sugar level to prevent or help control heart disease and diabetes.
Of course, when we think about high sugar foods, we’re all picturing cakes, cupcakes, and candy bars aren’t we? But deep down, we all know the real culprit to our high blood sugar levels is due to those sugary beverages...
Yikes… I know, it’s hard to admit, and also even think about giving up.
Especially now that we’re officially retired. I mean, we should be able to live whatever way we want to live right?
Well, of course, you can. But taking those precautionary steps to make sure you live longer could never hurt anyone!
That means choosing good, unrefined sugars, rather than the man-made or processed sugars we often find ourselves eating.
“New science out of Harvard University found that the more soda people drink, the higher their risk of dying from heart disease, breast cancer, and colon cancer. The research was published today (March 18, 2019) in the American Heart Association’s journal, Circulation, and is just the latest (pdf) in a mounting pile of evidence showing that soda has had—and continues to have—a negative impact on public health in America.”
SODA IS MORE ADDICTIVE THAN COCAINE...
A huge contributor, and one of the best ways to prevent heart disease!
So what is it, that makes quitting soda so difficult for us? There are a few answers to this question.
Fun fact: a 12-ounce can of Coca-Cola has a whopping 39 grams of sugar -- that's equivalent to about 10 teaspoons, and more than we should consume in an entire day. This heavily contributes to the addiction we have for soda.
That rush of sweetness activates the same reward centers in the brain as drugs do, according to Gary Wenk, director of neuroscience undergraduate programs at Ohio State University and author of "Your Brain on Food”.
It triggers the release of the brain chemical dopamine in a region known as the nucleus accumbens, and as a result, we feel euphoric. In fact, one review concluded that sugar can even be more rewarding and attractive than cocaine!
That’s a scary fact isn’t it?
Other than the cocaine we call “soda”, what else is it about soda that we can’t leave behind?
Sugar isn't the only ingredient to blame when it comes to soda's addictive qualities.
"Caffeine is one of the most widely consumed psychostimulants in the world ... and it does have an addictive property," said Dr. Marilyn Cornelis, an assistant professor of preventative medicine at Northwestern University. "[With soda], we're getting the sugar high combined with caffeine, and that is quite a good feeling that might cause you to consume more the next day or another time."
Essentially we have become addicted to th4e sugar and caffeine in soda, just the same as if we were addicted to cocaine…
Have we scared you yet?
Luckily, we’ve found some ways to help you kick your addiction, and lower your chances of heart disease and certain types of cancer.
KICKING THE CAN!
St.George might be a bit behind in the healthy food department, due to our lack of stores like Whole Foods and Sprouts, but likely there are a few local health food stores we can turn to, with plenty to offer– Natural Grocers, Dixie Nutrition, and Harmons!
As the namesake of this entry suggests– choose water, juice, and tea, instead of Pepsi and Coke! Here’s a couple of tips and tricks, as well as alternatives to help you kick the soda can, and make this a bit easier for ya:
Sugar Blockers are a great way to kick the can– and kick it quickly. Head to Dixie Nutrition to grab yourself a box. This neat little trick blocks the ability to taste sugar on your tongue for 1 hour. Put a bit of that on your tongue, and take a swig of your favorite soda– you will only be able to taste all of the chemicals in your favorite bubbly, and it will make you never want to touch it again!
Finding healthier soda alternatives is also a great way to go. You can also find these at Dixie Nutrition or Natural Grocers. My personal favorite is the Oli Pop brand at Dixie Nutrition– you can find 3 delicious flavors that are caffeine-free and loaded with awesome herbs and minerals that create that soda flavor. I also really love the Sasparilla Rootbeer by Maine Root at Natural Grocers, with only 4 ingredients to satisfy that soda craving until you kick it!
Every time you feel a craving coming on, whether it’s for soda, cupcakes, or something else, chug a glass of water to fill up that tummy until your next meal. It helps, trust me, I’ve been doing it for years!
Trade-in your soda all together by simply drinking more tea! This is perhaps the most important thing I can tell you today.
Of course, you’ll want to choose caffeine-free teas– such as burdock root, rooibos, echinacea, detox teas, chamomile, jasmine, ginger teas, oolong, white tea, caffeine-free green tea, and more. Tea is loaded with plant-based nutrients, herbs, and minerals that humans have been using as medicine since the beginning of time.
Teas contain a butt-load of great antioxidants that have many uses– such as combating cancer, helping with eyesight, reducing blood pressure, boosting your immune system, speeding up metabolism, lowering cholesterol, slowing down aging, detoxifying your system, lowering stress levels, and so much more. Different teas have different properties, so do your research when you head to the store!
If you find yourself wanting a little sugary swig, grab yourself some all-natural, no sugar added fruit juices! Both Natural Grocers and Dixie Nutrition carry loads of options in this department. Lakewood Organic is my all-time favorite brand. You can find all-natural apple juice, grape juice, cranberry juice, beet, blueberry, black cherry, pineapple, tomato, lemon, grapefruit, aloe, prune, carrot, and soooooo many more. All-natural, organic, and no sugar added!
Choose Melon Over Meat!
As it may come as no surprise, the best thing you can do to help prevent heart disease, is, of course, choosing to eat a healthier diet!
Yes, that means choosing those leafy greens over the red meats, my friend.
Ugh, life can be so unfair right?
It may be cliche, but choosing to divulge in healthy meals and snacks will help to prevent heart disease, with plenty of fresh fruits and vegetables and fewer processed foods.
Eating foods high in fiber (just about any fruit and veggie) and low in saturated fats, trans fat, and cholesterol (which is only found in meat by the way) can help prevent high cholesterol, a strong contributor to heart disease. As well, lowering your intake of salty foods (sodium) in your diet can also lower your blood pressure!
Here are 12 proven foods to add to your diet and give some extra support to the heart:
Eat foods high in omega-3s, such as seaweed, algae, bladderwrack, sea moss, chia seeds, hemp seeds, flax seeds, walnuts, edamame, kidney beans, soybean oil, and fish.
A handful of healthy nuts a day will satisfy your hunger and help protect your heart, such as walnuts, macadamia nuts, almonds, hazelnuts, pecans, and brazil nuts!
Berries are simply loaded full of heart-healthy phytonutrients and soluble fiber. Try blueberries, strawberries, blackberries or raspberries in your morning cereal or yogurt! Perhaps a smoothie for lunch will do you in?
Seeds. Flaxseeds contain omega-3 fatty acids, fiber and phytoestrogens to boost heart health. Take them in ground or milled form to reap the greatest benefit. Chia and hemp seeds also provide an awesome amount of omega 3, fiber and protein and can be eaten whole! Try adding these along with your berries, to your morning cereal, yogurt, or smoothies!
Oats are the comfort-food nutrient powerhouse. Of course, this can be done by eating plain ol’ oatmeal, but what’s the fun in that? Try tossing some oats into yogurt, salads or to add into a smoothie or trail mix!
Legumes. Dried beans and legumes are an incredible source of the good stuff― they are high in fiber, B-vitamins, minerals, and so much more. Veggie chili, anyone? Or simply add any type of cooked bean to your meals or soups, such as garbanzo, lentils, pinto, lima, kidney or black beans.
A 4-ounce glass of red wine (up to two for men and one for women per day) can help improve good (HDL) cholesterol levels. As if we needed an excuse to indulge in a glass of wine, am I right?
Soy. Throw some edamame beans or marinated tofu in a stir-fry or ramen, with an assortment of fresh veggies for the perfect heart-healthy lunch or dinner.
Red, yellow and orange veggies such as carrots, sweet potatoes, red peppers, tomatoes, red onion, red cabbage, red kale, zucchini, and squash are all packed to the brim with carotenoids, fiber, and vitamins that will help protect that heart.
Green veggies. Popeye had it right― spinach packs a punch! Though someone might need to help me figure out where I can find a can of spinach?! Along with spinach, you will find that kale, Swiss chard, rainbow chard, beet greens, artichoke, Brussel sprouts, radish greens, dandelion, cabbage, mustard greens, arugula, turnip greens, collard/mustard greens, celery, and bok choy.
Boy, that’s a long list– see how easy it is?! Use these in sandwiches and salads in place of lettuce, or add them into stir-fries, soups, etc. Broccoli, asparagus, and avocado are also awesome sources, packed with the best nutrients such as vitamins C and E, potassium, folate, calcium, and fiber.
Fruits such as oranges, cantaloupes, and papaya are rich in beta-carotene, potassium, magnesium, and fiber. You can also incorporate fruits like apples, bananas, kiwi, pomegranate, acai, and more, in smoothies or smoothie bowls! Then top that with those seeds and oats we talked about and waa-laa!
Dark chocolate is good for your heart health. Yay! See, you can still eat some good stuff while being heart conscious! The higher the percentage of cocoa the better (because fiber and protein increase with higher cocoa, and the sugar decreases). If you are more of a milk chocolate fan, try finding one that is at least 70% cocoa.
Our tidbit of advice is to incorporate more plant-based foods in your diet, and lowering that intake of salty processed foods, as well as those dark meats! Trust us– you can make plant-based foods taste absolutely delectable.
Couch Potato, or Pickle-Ball Star?
Ahh, another shocker to today’s article… exercise…
Exercise and physical activity are simply one of the best ways to prevent heart disease and the greatest things you can do for your overall health– ideally, at least 30 minutes a day, at least five days a week.
Here are 3 of the best types of physical activity for a healthy heart:
Aerobic exercise improves circulation, which in turn, lowers blood pressure, while also reducing the risk of type 2 diabetes and, if you already live with diabetes, helps you control your blood glucose!
This can be done with: Brisk walking, running, swimming, cycling, playing tennis and jumping rope. “Heart-pumping aerobic exercise is the kind that doctors have in mind when they recommend at least 150 minutes per week of moderate activity.”
Resistance training has a more specific effect on body composition, according to to Johns Hopkins exercise physiologist Kerry J. Stewart, Ed.D.. For people who are carrying a lot of body fat (including a big belly, which is a risk factor for heart disease), it can help reduce fat and create leaner muscle mass. Research shows that a combination of aerobic exercise and resistance work may help raise HDL (good) cholesterol and lower LDL (bad) cholesterol.
At least two nonconsecutive days per week of resistance training is a good rule of thumb, according to the American College of Sports Medicine.
This can be working out with free weights (such as hand weights, dumbbells or barbells), on weight machines, with resistance bands or through body-resistance exercises, such as push-ups, squats, and chin-ups!
Flexibility workouts is next on this list, such as stretching, yoga, and tai chi, though they don’t directly contribute to heart health. Mostly they benefit musculoskeletal health, which enables you to stay flexible and free from joint pain, cramping, and other muscular issues. That flexibility is a critical part of being able to maintain aerobic exercise and This should be done every day and before and after other exercises.
But hey, exercise doesn’t have to be as annoying and tedious as you might think! You are at SunRiver now! The options for physical activity literally never end here.
You don’t always have to opt for a boring gym session– you now have plenty of classes, courts, and sports to choose from! The 35,000+ sq ft SunRiver St. George community center links the walking and cart paths to open areas, the golf course, tennis courts, pickleball courts, and the swing set and monkey bars…(just kidding, there are some things about recess we’ve left behind!)
If walking and golf don’t tickle your fancy, SunRiver Villas is home to its own exclusive community center and amenities including a lap pool, fitness center, test kitchen and computer center—along with access to SunRiver’s 18-hole championship golf course.
Besides that, SunRiver St. George is home to over 60 clubs and social groups, and the new SunRiver Villas is creating new clubs every day! Whether your passion is indoors, outdoors, physical or social, chances are we have something for you.
Whether you live in SunRiver St. George or SunRiver Villas, there is physical activity to be had for everyone! So there you have it! Cutting down refined sugars, eating plant-based, and getting plenty of water and exercise– the best ways to prevent heart disease!
RESOURCES:
https://www.cdc.gov/heartdisease/prevention.htm
https://lakewoodorganic.com/collections/pure-juices
https://www.rohtopia.com/green-tea/
https://qz.com/1575440/new-research-links-soda-to-heart-disease-and-cancers/
https://www.cnn.com/2019/10/28/health/soda-soft-drinks-addictive-drayer-food-wellness/index.html
https://www.cardiosmart.org/Heart-Conditions/Older-Adults-and-Heart-Disease
https://medlineplus.gov/howtopreventheartdisease.html
https://www.healthline.com/nutrition/leafy-green-vegetables
https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/nuts/art-20046635
