11 Aug 2016

The Secrets To A Healthy Heart

The Secrets To A Healthy Heart, vickiarcher.com


The secrets to a healthy heart.

The heart? Do we ever really know completely what drives it? We know the physical signs and symptoms of a healthy heart but there are so many other less tangible factors that maintain and protect our hearts.


How can a heart feel broken? Sometimes it does.

How can a heart feel fit to bursting with love and happiness? It can.


If our hearts are physically healthy then we can more easily maintain our “emotional” hearts. The physical and emotional support each other and one can’t work without the other. 


I asked Lily for some some practical ways to keep our hearts healthy.



Our heart is the most precious organ we have, and so vital to every aspect of health. Optimal blood flow is essential to ensure oxygen and vital nutrients can reach every cell within our body. A healthy heart not only give us that healthy ‘glow’, it also plays a role in allowing us to achieve a long and healthy life.

 

 

The Secret To A Healthy Heart

Vitamin E

 

E helps to prevent the development of atherosclerosis, by protecting our harmful LDL cholesterol from damage and preventing its build up within blood vessel walls.

 

Vitamin E can also help keep the blood thin, which can minimise blood clots and keeps blood pressure low.

 

Top sources: sunflower seeds, almonds, spinach and avocado.

 

 

Magnesium

 

This is the wonder mineral, which keep blood pressure in check by relaxing arteries. By upping your magnesium intake and lowering salt, you can make a substantial improvement to blood pressure in just one month.

 

Top sources: green leafy vegetables, nuts and seeds.

 

 

Soluble Fibre

 

If you have high cholesterol, soluble fibre is just too important to go amiss. This special fibre, binds to harmful LDL cholesterol and bile acids in the digestive tract. This means that cholesterol is eliminated from the body rather than absorbed into the blood stream.

 

Top sources: oats, oat bran, beans, lentils, sweet potato, almonds, apples and flax seeds.

 

 

Vitamin C

 

Arteries have a tendency to harden and lose their elasticity with age, which can lead to high blood pressure. Vitamin C can help slow this process as it is involved within the development of collagen – an essential component to keep arteries supple.

 

Top source: papaya, bell peppers, broccoli, Brussels sprout, strawberries and kiwi fruit.

 

 

Fish Oil

 

Omega 3 fish oils have potent anti-inflammatory benefits, therefore a perfect food to protect arteries from damage. Fish oils also work well in combination with vitamin E to prevent blot clots and increase our heart protective HDL cholesterol.

 

Top sources: wild salmon, mackerel, herring, sardines and anchovies.



the secrets to a healthy heart, lily soutter

Lily Soutter is a Nutritionist & Nutritional Therapist

Learn more about Lily @lilysoutternutrition.com



images, vogue ukraine, photographer jamie nelson

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6 Comments

Taste of France

I’ve been interviewing researchers about chronic diseases, and they keep talking about diet and exercise. There is so much we can do to stay healthy.

Reply
Anita Rivera

I am excited to see that I can give a thumbs up to all of these, indicating that I consume healthy doses of these nutrients! All but one: fish oil. I love fish, but I haven’t had it for quite some time so tonight, SALMON! Oh Vicki, how true, the heart needs double protection, exercise and nutrition. One for the physical, the other for the emotional. May your heart be happy, always.

Reply
Lidy@FrenchGardenHouse

Thanks for the reminder Vicki! What is so wonderful about all these ” miracles” for our bodies is that by eating a well balanced, healthy diet, we get all of them. Perfect. I am trying to eat almost all real foods, no boxed, or created ready-to-eat things these days, just like my grandmother did, who was beautiful, healthy and vibrant to the age of 89.

Reply
Monique@The Urban Mum

I love your posts – always something new to learn! I know vitamins are essential, I understand we can get correct amounts from eating a healthy varied diet – I simply forget at times which foods provide what…thank you xx

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