5 Ways to show your heart some love this National Heart Day
How often do you think about the health of your heart?
Your heart is a hard worker. It pumps blood through the blood vessels of the circulatory system non-stop. Cardiovascular diseases (CVD) is the most common cause of death globally. In 2008, it apparently caused 30% of deaths worldwide. Our lifestyles have changed and they are putting pressure on our hearts. Why? We are living more sedentary lifestyles often sitting down all day at our desks and then going home to park up in-front if the TV. We have access to foods that are processed and are high in sugar and salt. The same goes for the drinks we choose to consume. There are plenty of small things you do can though that can help your ticker stay healthy. We have devised a list of five easy ways to help your heart and your overall health.
1) If you don’t drink Green Tea yet, you will!
Have you heard that Green Tea may just be one of the healthiest beverages on the planet? Well it may potentially lower your risk of developing heart disease. Some studies have shown that it could widen the artery which runs from the shoulder to the elbow by 4 percent within 30 minutes which can reduce your risk of blood clots. The positive effects tea has on cardiovascular health has long been studied. So what are you waiting for? Grab a cup of Jasmine Pearls.
2) Increase your activity
According to the NHS, to maintain a healthy heart we should all be doing 150 minutes, per week of moderate exercise. Fat can build up around all your arteries including the heart. The build up can starve tissue of blood and oxygen and can cause a heart attack or stroke. Exercise is one way to help prevent this especially when you also maintain a healthy diet. If you are looking for some exercise suggestions, we recently wrote a blog for National Fitness Day, read it here.
3) Eat well
The World Heart Day foundation suggests swapping sweet sugary treats for fresh fruit which would also help you reach your five a day. They also recommended making your own healthy lunches and cutting down on your alcohol consumption. We would suggest bulk buying seeds and some fresh fruit / vegetables from your local supermarket, market or health food store. It’s always good to shop in season as well.
4) Drink well
Now this is one we can really get involved in. Both the World Heart Day Foundation and the NHS suggest cutting down on sugary drinks and alcohol. Instead of focusing on what you can’t have, lets focus on what you can:
Juicy Cold Brewed Tea
Ditch the sugary juice and swap it for Cold Brewed Tea. Our Cranberry and Apple fruit tea is great cold. Simply put 3 perfect tea measures of loose tea or 2 teabags into 500MLS of water for 3-8 hours, in the fridge. Drain the tea out, leaving your cold brew. Put it in the fridge where it can last up to a week. Children will love it and so will all your hearts.
Craving something fizzy? Pick up a Kombucha (what this space for forthcoming workshops on how to brew your own). Packed full with stuff that is good for your gut, kombucha is also naturally low in sugar. Perfect instead of fizzy drinks or instead of your night time beer.
Cold Brewed Cocktails
Instead of mixing your Gin with a sugary tonic water, cold brew some Isle of Harris Gin Tea. Pour 25 mls of Gin into a glass over ice. Top up with your cold brew, add a squeeze of lemon and garnish with lemon on the rim. If you need some fizz, add some sparkling water.
5) Get more sleep
I will take any excuse for another nap. In a recent study, apparently people who had 7 hours sleep per night had less calcium in their arteries (an early potential indicator of heart disease) than those who slept 5 hours or less or those who slept 9 hours or more. The quality of your sleep is also important, Chillaxin’ Chamomile tea may help you to relax before bed which might help you sleep for longer.
You can find more info at the World Heart Federation <<here>>.