February 10, 2008 - Heart Health

There are approximately 600 muscles in the human body--and while most are concerned about the muscles in their lower body, their biceps, etc, none of those really matter if the 'ol ticker isn't strong. This week we're here with the top 10 tips to improve the health of your heart (and, you know what, following this simple tips will also have a wonderful benefit of making you look and feel even better physically too).

1. Eat more fruits and vegetables. American's eat an average of 2 every single day (and for our international readers, you aren't necessarily doing so well either). The more colorful, the better. Throw some veggies into an omelette, fruit on your cereal, in your protein shake, etc.
2. Eat raw nuts--like almonds, pistachios, pecans, and walnuts. They each provide a ton of antioxidants, healthy fats, and some protein--they're great for on the go (but make sure they're raw, as many are roasted in oil).
3. Eat foods that don't come from a package--the less packaging, the better, so focus on produce, fish, grains, etc.
4. Move more and move often. Going to the gym is great, but what do you do the other 23 hours of the day?
5. Eat at least 25 grams of fiber each day. Have some oatmeal in the morning, fruits and vegetables throughout the day, and never eat a carbohydrate that has less than 3 grams of fiber per serving.
6. Don't eat trans fats--learn to read food labels and eliminate these dangerous fats.
7. Eat more fish--American Heart Association suggests at least 12 oz of fatty fish per week (salmon, tuna, etc).
8. Take fish oil--yes, this is in addition to eating fish. With over 8,000 studies on omega-3 fats, there's surely a benefit and we're not eating enough omega-3's at all. We like Nordic Naturals to get the highest quality, pure fish oil.
9. Always eat breakfast--those who eat breakfast every eat more fiber, vitamins, and minerals.
10. FOR WOMEN IN LOUISVILLE ONLY-- STAY TUNED FOR A MAJOR ANNOUNCEMENT COMING VERY SOON --WE WILL BE HELPING LOUISVILLE SHED 2008 POUNDS IN 2008!
11. Alright, we said 10, but since this week is Valentine's Day, we can't skip over dark chocolate. There are some data to show there's benefit to eating ONE ounce of dark (aim for a minimum of 70% cocao) each day.

Stay healthy and stay strong!

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