The average heart beats 72 times a minute; 100,000 times a day; 3,600,000 times a year; and 2.5 billion times during a lifetime. On average it weighs in at only 11 ounces and pumps 2,000 gallons of blood through 60,000 miles of blood vessels each day. WOW!
Protecting Your Engine
A study done at the Karolinska Institute found that engaging in 5 healthy lifestyle habits, including a healthy diet, being physically active, no smoking, moderate alcohol consumption and keeping a healthy waist circumference; could prevent nearly 80 % of first heart attacks. You can't control your genes, but you CAN control your diet and lifestyle!
Good Guys vs. Bad Guys
The story of fats in our diet is complex. Saturated fats are called the bad guys while polyunsaturated fats are known as the good guys. But wait, there are two kinds of polyunsaturated fats - Omega-3 fats and Omega-6 fats. Are they equally good for the heart?
Both omega-3 and omega-6 fats are 'essential' fatty acids meaning that we need to eat them because our body can't make them. However we need to eat them in the right balance and in small amounts. The typical American has too much of the omega-6 fats in their diet and not enough of the omega-3 fats.
For most people, an omega-6 to omega-3 ratio of 4:1 is ideal– that's 4 omega-6s for every 1 omega-3. Anti-aging experts suggest going even further, maintaining a 1:1 ratio or higher in favor of omega-3s. The average American eats a ratio of anywhere from 12:1 to 25:1 omega-6 to omega-3. See the challenge here?
So where do we get Omega-6 fats? They're found in foods like chips, salad dressings, mayonnaise, certain vegetable oils, fast foods, and sweets. Omega-3 fats are found in foods like cold-water fish, vegetables, walnuts, flaxseeds and supplements such as 'Herbalifeline' made by Herbalife International.
And, worth noting, a pure supplement of omega-3 fatty acid should NOT freeze. So if you are taking one, check it out. If it freezes when you put it in the freezer over-night, it is not pure omega-3.
Your Heart and Nitric Oxide
What is nitric oxide and what does it have to do with your heart? Nitric oxide is a gas that dilates arteries, which in turn aids blood flow and reduces blood pressure. It also reduces the threat of heart disease and oxidative stress in the body because it is a strong antioxidant.
Nitric Oxide is produced by the body from oxygen and arginine (an amino acid found in protein-rich foods like nuts, beans and seafood.) Our bodies can also manufacture nitric oxide from the nitrates in the foods we eat. Most of the nitrates we eat come from vegetables and fruits like spinach, lettuce, celery, cauliflower, grapes, strawberries and root vegetables.
Another way to ensure your body is producing enough nitric oxide is to supplement with 'Niteworks' by
Herbalife International - a night-time supplement for a healthy cardiovascular system. Niteworks was developed by Dr. Louis Ignarro (for Herbalife), who won the Nobel Prize in Medicine for his discovery of the importance of nitric oxide to the cardiovascular system.
Gratitude and Your Heart
"It seems that a more grateful heart is indeed a more healthy heart, and that gratitude journaling is an easy way to support cardiac health." - Paul J. Mills, Ph.D., professor of family medicine and public health at the University of California, San Diego.
Research published by the American Psychological Association found patients with asymptomatic heart failure showed decreased levels of inflammatory bio-markers in the body, which are related to improved cardiac health. The study consisted of 186 men and women who kept a gratitude journal for eight weeks as they received regular clinical care.
The study also found that gratitude contributed to spiritual well-being, which was associated with improved mood and better sleep.
Did you know? The hearts of a man and a woman in love will begin to synchronize after the couple has gazed into each other's eyes for 3 minutes.
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