Wednesday February 27, 2019
As we are wrapping up heart healthy month, let's review some simple ways/foods to keep us heart healthy!
- Omega-3 fats (EPA and DHA) – Such as chia and flax can help increase HDL (good cholesterol) levels.
- Soluble fiber – Fresh fruits and veggies, nuts and seeds are naturally high in soluble fiber. Soluble fiber binds to cholesterol in the GI tract causing it to be excreted by the body.
- Olive oil – Helps raise HDL (good cholesterol) levels.
- Niacin (vitamin B3)- Foods such as mushrooms, peanuts, and peas can reduce LDL (bad cholesterol) levels by 25% while increasing HDL (good cholesterol) levels by 35%.
- Garlic and onions – Contain sulfur which is known to assist the body in cleansing the arteries ultimately lowering cholesterol levels.
- Coenzyme Q10 (CoQ10) – This powerful natural antioxidant protects LDL (bad cholesterol) from oxidation. LDL (bad cholesterol) becomes more reactive with surrounding tissues causing damage when oxidized by free radicals. Click here to read more about natural antioxidants
- Noni Fruit Leather- A single 2X2 inch square for maintenance. Consume two to four 2X2 inch squares for persistent conditions. As raw food, Noni is a high anti-inflammatory and antioxidant.
Did you know? Approximately 1 in 3 U.S. adults, an estimated 68 million are affected by high blood pressure according to the Centers for Disease Control and Prevention. Also referred to as the ‘Silent Killer’ because of its lack of symptoms, high blood pressure can lead to heart attack and stroke, so it’s crucial to keep your blood pressure in check.
If blood pressure levels are high, sometimes simple lifestyle changes, such as exercise and diet, can help to bring levels down to a healthy range. Stress and tension can exacerbate your blood pressure. So stress-relieving and relaxation techniques such as meditation will also help. For other people, blood pressure medication together with nutritional supplements can help.
Did you know? Natural antioxidants are one of the best ways protect the body from oxidation, free radicals, and cell damage. The best sources of antioxidants are plant-based foods, especially fruits and vegetables.
Not sure where to start your health journey? Getting healthy has never been easier! Check out the below featured blogs for ideas on stress management, nutrition, and simple improvements for overall #HealthyLiving
Small changes lead to big results! Plan to make one small change to better my health each month for 2019.
Last month we discussed a 125 calorie deficit per day to lose 12 pounds this year without breaking a sweat....Literally! (Consuming 125 calories less per day is the approximate elimination or 1 glass of milk, 1 slice of bread, or 1 can of soda.)
Small change for February 2019:
Try switching out one unhealthy food for a healthy food each month.
Let’s break it down this way: Swap soda for sparkling water and cola stevia, coffee creamer with coconut milk, or blending cold coconut cream with frozen cherries for a divine dessert. Small changes will lead to big results while simustiansly losing weight and creating healthy habits without feeling deprived or overextending oneself.
Did you know? Optimizing serotonin levels can help eliminate emotional overeating and ultimately regain control of poor eating habits.
Remember: Slow and steady wins the race. You can do it!
Look for next month’s small change in the March 2019 Letter!
Aloha! From everyone at Hawaiian Organic Noni!