5 Essential Tips to Help Keep Your Heart Healthy

Heart disease is by far, one of the biggest killers in the developed world. Caused by a narrowing of the arteries due to fatty deposits building up on their walls, the condition prevents the heart from functioning to its full potential. Eventually the arterial walls become so narrow that they cease to allow the heart to pump any blood through them. The result....A heart attack.

Heart attacks are on the increase as our lives become more and more convenient. Only by becoming more proactive in the way we choose to live, can we reduce the risk of heart disease happening to us.

Here are my 5 top tips for reducing the risk of heart disease:
Take more regular exercise- I am not suggesting the answer is to go and join a gym. Not only will you probably feel bad about yourself, you will also more than likely give up after a few short weeks. However, by simply taking a short walk everyday for 20 minutes or so, you can significantly reduce the risks associated with cardiovascular disease. This exercise can then be stepped up a level when you feel comfortable to do so.
Give up tobacco- This may not apply to everybody, but if you do smoke then giving up the dreaded weed is the single, most positive action you will ever take. It has been proven that within just a few months of quitting, the risks of heart disease are significantly reduced, and within 2-4 years you will have reached the same levels as a person who has never smoked.
Change your diet- By cutting out more of the fats in your food and replacing them with healthy, fresh fruit and vegetables you will not only boost your energy levels, but also increase your immunity to diseases such as heart disease and cancer. The types of fats to avoid are saturated fats, found in foods such as red meats and butter, and trans fats, found in fast food and pre packaged food.
Keep a check on your weight- Maintaining a healthy weight will prevent excess stress on your heart. If you are not sure what an ideal weight is for you, then I would suggest visiting your doctor where they can carry out a simple body mass index test. You can check it out for yourself here! By keeping your weight to a healthy level you will reduce the risk of heart disease, high blood pressure and diabetes.
Relieve stress- Stress is either a physical or emotional response to pressure, and can be a leading contributor towards heart attacks. There are many different ways in which we can relieve the stresses of the day. A top tip is to laugh, laughter releases dopamine, the happy drug that naturally occurs in our brain. You can do this over a beer with friends, or in bed with your partner. Just make sure you laugh, it becomes infectious.

Life doesn't have to become all doom and gloom in order to keep your heart healthy. By making a few simple changes to your daily routine you will discover how quickly you start to feel the benefits. Your energy levels will shoot through the roof, you may find you have a higher sex drive(also good for the heart), and life in general will feel better.

Gaz had a heart attack at the tender age of just 36 years. He has since changed his lifestyle completely. One way he has done this is by realising that Greek yogurt benefits his heart and digestive system. He now lives an active lifestyle, and has never felt fitter. Visit his blog today to find out more greekyogurt-benefits.blogspot.com

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The Right Vitamin K Nutrition Is Essential to Your Heart Health

Vitamin K nutrition is showing up in the press a lot lately. Many people are concerned they aren't getting enough.

This vitamin recently grabbed headlines because new discoveries show it has a powerful ability to add bone density to protect you from a hip fracture. Research also shows it can protect your heart by keeping the blood flowing through your arteries.

What You Need to Know About Vitamin K Nutrition

If you eat asparagus, kale and broccoli regularly, you're probably getting enough of one type of vitamin k. This is also called Vitamin K1 or Phylloquinone. It helps your blood clot.

There's a possibility you could be deficient in this vitamin if you have Chron's disease or other diseases that blocks absorption in the digestive tract. You could also be deficient if you take blood thinning drugs.
Otherwise, you probably get enough.

However, scientists say you probably don't get enough of a different type of Vitamin K. This is K2 or Menaquinone. This is important because it regulates your calcium levels.

For a century, doctors knew that people developed a strange, bone like structure lining their arteries as they aged. It was dismissed as an oddity of age until recently when doctors realized that "bone like" material was actually calcium. And it shouldn't be there.

How Eating More Cheese Can Help

A Dutch study followed over 16,000 women for 8 years. They had no coronary disease at the start of the study. They were monitored for Vitamin K1 and K2 intakes. At the end of the study, nearly 500 women had developed coronary heart disease. They had eaten less cheese, eggs and meat than the others.

Surprising isn't it? The same foods the doctors have told us to avoid just might help us increase our K2 intake.

Fermented cheese like gruyere are the best. See K2 is a fat soluble vitamin. That means it needs fat to dissolve into your body and do its work. So, fatty foods like meat and cheese can be good resources.

But don't get too excited yet.

Doctors say it's hard to get all the K2 you need from your food unless you start eating Natto. This is a Japanese food of fermented soybeans. Sources say it's a gooey, stinky substance that smells like the Japanese equivalent of limburger. It's a great source of K2 but not very popular among those who didn't grow up eating it.

So, to increase your vitamin k nutrition, you can develop a taste for Natto and eat more cheese and meat. Of course, then you risk other cardiovascular problems.

However, if you'd to make it easier on yourself and maintain a healthy diet, you can take a multi-vitamin supplement with K2.

All supplements don't have this important ingredient so you should always read the label. I have found one that combines k2 with 79 other essential vitamins. It may be the most potent multi-vitamin available. You can learn more at my website below.

Jen P. April is a passionate advocate of health and nutrition. To learn more about effective supplements she recommends after extensive research, visit http://vitamin-and-minerals.com/.

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