Wednesday Wellness tips – Heart Health !

5 steps for a ‘Better’ Heart Health

1. ‘Knowing the right numbers’

Plan every preventative step to remain heart-healthy this year by establishing a baseline.
Know your HDL or “good” cholesterol, LDL or “bad” cholesterol, total cholesterol, triglycerides, blood pressure, weight, and body mass index (BMI). Ask your doctor!
And make an appointment now if your want to start implementing new heart-healthy habits and we can help you get started.

2. ‘Targeting the triglycerides’

Your goal should be 150 or lower. Triglycerides are a better marker for high risk of diabetes and heart disease. They are also much more responsive to lifestyle changes that other types of blood fats. Triglycerides can drop 30% to 50% just by reducing your intake of saturated fats and by reducing your weight.

We can help you accelerate your heart health and support your wellness journey, with Wellness Workshops, offered at our clinic on alternate Thursdays from 6:30 to 7:30 pm. During these workshops, our doctors and nutritionists will provide easy and practical training about wellness routines. These simple health routines will help your heart get & stay fit everyday! Click here to learn more

3. ‘De-stressing your heart’

Unplug and turn off all gadgets to reduce your stress. Go for a walk, let the sun-rays synthesize some Vitamin D in your skin. Do Sun-salutations. Stress has a nasty habit of raising blood pressure, heart rate, and the levels of the stress hormone cortisol. Use natural therapies like Abhyanga or Udvartana to relax yourself on a monthly basis.

Bark of Arjuna tree has been found to be rich in Co-enzyme Q-10 which helps support cardiovascular health. It is helpful in supporting cardiovascular health, as it lowers systolic blood pressure. It is also useful in maintaining cholesterol level.

4. ‘Balancing that blood pressure – by watching that salt’

High blood pressure is a major risk factor for heart disease and reducing salt intake can help lower blood pressure. Try cooking with herbs instead of salt. You can use black salt or rock salt as a substitute to regular sea salt. Make sure you read food labels to see how much salt is in prepared foods. Try to aim for less than 2.3 grams of salt per day – that’s about a teaspoon. When dining out, ask for sauces and salad dressings on the side, that way you can monitor your salt intake. Learn a simple recipe for Healthy Ayurvedic Kichadi.

5. ‘Sleeping to your heart’s content’

People who sleep fewer than 7 hours a night have been studied to have higher blood pressure and higher levels of the stress hormone cortisol. The latest research shows that people who do not get enough sleep are more than twice as likely as others to die of heart disease. Avoid caffeine after 3 pm. Develop a stress-free bed-time ritual before bed by taking a warm bath. Don’t work on stressful chores before hitting off to bed. Practice Breathing exercises or Pranayama.

Hope these healthy heart wellness tips help you… to know more by talking to an expert call Dr. Shanbhag & team on  408-320-2434  or  email us at NaturalMedicineAndAyurveda@gmail.com