Alpharetta naturopathic doctor offers natural solutions to help a healthy heart
Did you know that more than 41 million women in America have heart disease? And the most interesting thing is that more women than men will die from it. In fact, it’s the leading cause of death in women today. As an Alpharetta Naturopathic Doctor, I know that by following these 10 healthy steps, you can avoid a heart attack by 92%.
Step 1: Drink green tea
This beverage contains several powerful antioxidants that lowers cholesterol and may even lower blood pressure. I recommend drinking 2-3 cups of Organic Green Tea or 1 cup of hot water with 1 teaspoon of Organic Matcha Green Tea- Ceremonial Powder. I drink this every day.
Step 2: Scan food labels for saturated fat
Limit saturated fat intake to 7% of your total calories (for a 1,600-calorie diet, that’s about 12 g a day). And avoid trans fats whenever possible. They should only comprise of 1% of your daily calories, or less than 2 g a day.
Step 3: Sleep at least 7.5 hours Per Night
When you are sleep deprived, your body releases stress hormones that constrict arteries and cause inflammation. If you routinely wake up feeling tired or need an afternoon nap, then you’re probably sleep deprived. Most adults need 7 to 8 hours a night to function optimally.
Step 4: Eat Raw Nuts
Studies have found that those who eat at least 1 handful of raw unsalted nuts daily are 1/3 less likely to have either heart disease or a heart attack. Just do not overdo it—nuts are high in fat and calories, which can pack on pounds if overeaten.
Step 5: Walk 30 Minutes Per Day
Just 2.5 hours of exercise a week could reduce heart attacks by one-third and prevent 285,000 deaths from heart disease in the United States alone. Get a FitBit! As a Alpharetta Naturopathic Doctor, I have a weekly challenge with my followers which pushes me to exceed my daily step goals.
Step 6: Reduce Stress Levels by Meditating
Meditate for at least 5 minutes per day. Practicing a form of meditation in which you focus awareness on the present moment can reduce the effects of daily stressors. Ride out a stress storm by simply closing your eyes and quietly focusing on your breathing for 5 to 10 minutes.
Step 7: Take Fish oil and Vitamin D
Many studies suggest Omega-3 fatty acids stabilize the heart’s electrical system, lower blood pressure and triglycerides, slow arterial plaque buildup, and ease systemic inflammation. Also, Fish oil was more successful than statins at preventing death in heart failure patients, according to an Italian study.
Recent studies also show that too-little amounts of Vitamin D can raise the risk of peripheral arterial disease by 80% and increase the odds of developing diabetes (a known heart disease risk factor). I recommend taking 1,000 iu of Vitamin D3 daily.
Step 8: Eat Garlic
One of India’s wonder plants, garlic has a host of medicinal properties that make it a truly miraculous herb. Studies have found that a single clove of garlic consumed every day can help to reduce the production of ‘bad’ LDL cholesterol, raise the production of ‘good’ HDL cholesterol and also keep blood pressure within normal limits.
Step 9: Include These Herbs into Your Diet
This spice contains a substance called capsaicin that has been shown to improve the elasticity of the blood vessels, helping them stay healthy. More importantly, it reduces the chances of blood clot formation and also lowers levels of LDL cholesterol. Overall, cayenne improves the functioning of the cardiovascular system and keeps blood pressure within the normal range.
Step 10: Laugh at yourself
When researchers tested the “humor quotient” of 300 people, they found that those with heart disease were 40% less likely to laugh at the gaffes, mix-ups, and irritations of everyday life than those without cardiovascular problems. Laughter is no substitute for eating properly, exercising, and controlling blood pressure and cholesterol levels with medication if need be, but enjoying a few laughs every day may help your heart health.
About The Author
Dr. Saira Gillani, ND, CTN, CNW, MBA has been Double Board Certified as a Traditional Naturopath and in Nutritional Wellness from the American Naturopathic Certification Board, and has her Doctorate of Naturopathy from Clayton College of Natural Health, graduating Magna Cum Laude. To learn more about our Alpharetta Naturopathic Doctor, please visit www.thrivehealthsystems.com or call (770)667-0099