Omega-3s are polyunsaturated fatty acids that have long been linked to health benefits, especially heart health.  Omega-3 fatty acids have been scientifically proven to decrease triglyceride levels and the risks of arrhythmias, and thus the risks of sudden heart attacks.  Other benefits include slowing plaque buildup in the arteries and slightly lowering blood pressure.

Two of the most essential omega-3 fatty acids are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).  The American Heart Association (AHA) recommends a daily intake of three grams of EPA and DPA to promote good heart health.  Both EPA and DPA support normal platelet activity, and work to maintain normal triglyceride and cholesterol levels, and normal blood flow and pressure.  Consumption of EPA and DHA omega-3 fatty acids may also reduce the risk of coronary heart disease.

There are a number of foods that can provide you with omega-3 fatty acids; however, the best source is fatty fish, such as salmon, albacore tuna, sardines and lake trout.   The AHA recommends two servings of fatty fish per week.    Other sources of omega-3s include nuts and seeds,  oils, and spinach.  Help promote a healthy heart and get in the habit of adding omega-3-rich foods to your diet.  Join us on Facebook and Twitter to learn about more great sources of omega-3 fatty acids!

Healthy eating is a big part of maintaining heart health; however, it is not the only part.  Engaging in regular physical activity is also important for improving heart health conditions.  The American Heart Association (AHA) recommends 150 minutes of moderate exercise each week, or 75 minutes of strenuous exercise each week.  Regular exercise improves cardiovascular health by strengthening the entire heart system, reducing feelings of stress, lowering blood pressure, increasing HDL or “good” cholesterol levels, and by improving the circulation and use of oxygen in the body.

Aerobic exercise is especially good for heart health because it helps improve the use of oxygen and over time, helps decrease your heart rate and blood pressure.  Types of aerobic exercise include walking, jogging, swimming, bicycling, and jump-roping, among others.  Walking is an aerobic exercise that has been studied and found to have great heart health benefits.  According to the AHA, walking is the most effective form of exercise to promote heart health, and studies show that for every hour of walking, life expectancy may increase up to two hours.  Use American Heart Month as the inspiration to integrate at least 30 minutes of aerobic exercise into your daily schedule- the results could be life-changing!  Here are a few suggestions:

• Park farther away from entrances so that you increase the distances that you walk throughout the day.  Between work, school, shopping centers, etc. – the distances add up!
• Always take the stairs.
• When possible, avoid drive-thru service.
• Play with your kids.  Encourage them to run and play outside by joining them!  Ride bikes, skate, race, jump rope, and play games like soccer and basketball that call for a lot of moving.  If you have to stay in, play the interactive video games that require standing and moving.
• When shopping, simply browse and take a couple of laps through the mall or grocery store before you go through and actually make purchases.
• If your job has a gym or workout facility, use 30 minutes of your lunch break to eat and the other 30 to take a run on the treadmill.  If your job doesn’t have a facility, a few of laps around the parking lot is a great alternative.
• Get together with other parents at your kids’ schools and extracurricular activities.  Form a workout group or take brisk walks while your kids are practicing.
• Take early morning jogs.  A cool, brisk jog will wake you up and give you energy for the rest of your day.

When it comes to heart health, there are only a few key elements that you need to integrate into your lifestyle that can contribute to a stronger, healthier heart.   Last year, the American Heart Association (AHA) crafted a list of essential guidelines  to promote optimal heart health.

Life’s Simple Seven ™, as the list has been titled, is a checklist that everyone can use to achieve better cardiovascular health.  A nationwide study by AHA of almost 18,000 adults showed those who followed at least five of the guidelines to have a 55% lower risk of death over five years than those who followed none.  While even seven guidelines may seem like a small checklist to follow, an AHA study reports that “less than 1% [of Americans] meet all seven of [the] criteria,” compared to the 35% of Americans who report that they are in good health.

The checklist urges people to meet the following seven guidelines:

-Get active:  It is recommended that you get 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise.

-Control cholesterol: Desirable cholesterol levels fall under 200 milligrams per deciliter of blood (mg/dL)

-Eat better:  Load your diet with foods that are high in nutrients, such as vitamins and minerals, but low in substances like saturated fat, sodium and sugar.

-Manage blood pressure: Normal blood pressure levels are less than 120 mm Hg systolic and less than 80 mm Hg diastolic, or 120 over 80.

-Lose weight:  Anyone with a body mass index, or BMI, of 25 and higher is considered overweight.  You can calculate your BMI with the following formula:

[(your weight in pounds) X 703] ÷ (your height in inches X your height in inches)

-Reduce blood sugar:  Monitor blood sugar levels.  According to AHA, people with diabetes are two to four times more likely to develop heart disease.

-Stop smoking:  Smoking increases the risk of coronary heart disease and it increases the risk of excessive build up in the arteries, which in turn can lead to heart attacks.

Coenzyme Q10 (CoQ10) is an important vitamin-like compound whose recognition in the United States is growing due to its support of cardiovascular health and more. It plays a key role in the production of energy in all cells of the body. As an important fat-soluble antioxidant, CoQ10 protects the mitochondria (cell’s energy factory) from free radical damage. A recent article published in the Journal of Strength and Conditioning Research has evaluated the effects of oral CoQ10 supplementation on performance in supramaximal exercise. Examples of such exercise include sprinting and cycling. The study evaluated 15 healthy and sedentary men during two 8-week periods. Mean power increased with CoQ10 supplementation as compared to placebo, indicating that CoQ10 may be beneficial during repeated bouts of supramaximal exercises by enhancing performance.

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