We see hearts everywhere this time of year. But, did you know that February is National Heart Health Month? Those Valentine’s Day hearts are a great reminder about heart health. Let’s take some time this month and think about what we can do to keep our heart healthy and strong.
Even though we are young and vibrant women, heart disease is the number one health concern for women. Approximately 84 million people in this country suffer from some form of cardiovascular disease according to John Hopkins Medicine. But, there are ways we can reduce our risk of a heart attack naturally with small lifestyle changes. A study from Sweden’s Karolinska’s Institute, as published in the Journal of the American College of Cardiology, showed 80 percent of people could reduce their risk of a heart attack naturally with small lifestyle changes.
If you are living that #KTFLifestyle, than you are already taking a huge step towards keeping your heart healthy and strong!
Today, we are looking at some of the best ways to show your heart some love.
Breakfast Foods For the Heart Healthy Win
Staple breakfast foods like oatmeal and berries have loads of antioxidants and fiber to keep your heart healthy and strong. Antioxidants found in these foods prevent oxidation of LDL (bad) cholesterol, which has been linked to heart disease. The fiber found in whole grains like oatmeal, quinoa and berries has also been shown to lower LDL (bad) cholesterol.
A lower LDL cholesterol score is a great way to keep that heart healthy!
Any of the Overnight Oat recipes from the Katrina TaTaé Fitness Nutrition Plan will ensure you are getting the proper nutrition for a healthier heart! Top with some berries and you’re good to go!
Keep It Clean, Lean and Green
Is there anything greens can’t do?! Dark, leafy greens such as kale, spinach and broccoli are choke full of heart healthy B-vitamins. These vegetables are also packed with heart healthy antioxidants.
This KTF Kalin’ It Salad is just one of the yummy veggie recipes on the Katrina TaTaé Fitness Nutrition Plan!
Healthy Fats To Stay Heart Healthy
Foods that contain healthy fats, such as omega-3 fatty acids have been shown to lower cholesterol and blood pressure. Studies show that omega-3’s also help reduce harmful inflammation in the body.
Heart healthy foods that are rich in omega-3 fatty acids include cold-water fatty fish such as salmon, tuna, trout, mackerel and herring. Nuts also contain heart healthy monounsaturated fats.
Try the Ginger Lime Salmon recipe from the Katrina TaTaé Fitness Nutrition Plan for some heart healthy self love.
Move That Booty To Keep Your Heart Healthy
Having a healthy diet is only one component to help lower your risk of heart disease. Research shows there are five main factors. Physical activity is definitely one of the things you can do to help keep your heart healthy and strong naturally!!
I know all my ladies are getting in their workouts! But in addition to regular exercise, it’s also a great idea to stand up and move for a few minutes every hour. This is especially true if you work at a desk most of the day.
I get some of my best ideas for KTF on a walk around the block! Movement helps stimulate those creative juices! Try a walking brainstorm session with your boss babe coworkers for your next meeting!
Lift For A Stronger Heart
Getting your heart pumping through aerobic exercise such as cardio is a fantastic way to keep your heart healthy and strong. But, don’t forget about the power of anaerobic exercise such as resistance training – remember the heart is a muscle too!
Studies show resistance training helps lower blood pressure, cholesterol, and aids in weight loss. Resistance training helps fight against obesity which is a contributing factor to heart disease.
I’ve got tons of ah-mazing workouts for you HERE!
Looking for more ways to become your best self?! Join the Katrina TaTaé Fitness Plan for more healthy, delicious recipes. Get amazing results and achieve success with this Plan!