By Deborah Dittner
The heart … “a fist-sized, muscular organ that pumps blood and delivers oxygen and nutrients throughout the body.”
The heart consists of four chambers (atria and ventricles) circulating blood and oxygen and beating continuously.
Heart health is maintained through lifestyle management consisting of a whole nutrient dense diet, physical movement most days of the week consisting of cardio and strength training, stress management and proper sleep.
Heart disease can develop if your lifestyle lacks in these above areas. Smoking is also a factor that should be eliminated.
Supporting heart health can be as simple as adding certain foods to your everyday nutritional plan. Antioxidants decrease inflammation and protect the cells from damage. Healthy fats from avocados and wild-caught fatty fish such as salmon help in the management of cholesterol. Fiber also helps in managing cholesterol and aids in digestion. Potassium found in many fruits aid in controlling blood pressure.
Eating heart healthy fruits is easy. These can be added to smoothies, into yogurt or eaten directly either fresh or frozen.
So where do we start?
I like to begin with tomatoes because when you cut into a tomato, you see chambers just like the chambers of the heart! Tomatoes contain lycopene supporting blood vessels and are also good for men’s prostate health.
Next up are berries. Berries and more berries such as strawberries, blueberries, blackberries and raspberries. These are rich in antioxidants helping to fight against inflammation and to aid blood vessels.
Citrus fruits are more plentiful this time of year consisting of oranges, grapefruit, lemons and limes. Citrus fruits are rich in vitamin C aiding healthy blood vessels and in the prevention of cholesterol. Apples and pears are rich in soluble fiber and flavonoids helping to manage cholesterol while decreasing heart health risks. Avocados consist of healthy fats, fiber, and potassium decreasing bad cholesterol and assisting in heart function. Pomegranates aid in the flow of blood and proper function of arteries.
The addition of herbal tonics can also be beneficial but needs to be discussed with a trained herbalist. Herbs such as Hawthorn berry, garlic, turmeric, cinnamon, astragalus, schisandra, motherwort, hibiscus, tulsi and fenugreek may help blood flow, oxygenation and boost heart function.
You do your best to protect your heart. But in some situations, the heart may become weak and not function properly, which can lead to long-term or even life-threatening conditions.
Signs and symptoms should be given attention by your primary provider. These include but are not limited to:
• Shortness of breath — difficulty breathing after light activity or while at rest
• Dizziness — decreased blood flow and oxygen can create light-headedness, low blood pressure or dizziness upon standing
• Palpitations — your heart may feel like it’s pounding or racing while at rest or after slight activity. The heart is working harder to help supply necessary oxygen. A similar feeling may also occur after eating a heavy meal or specific foods such as spicy, greasy, heavy sugary desserts which can make your heart work harder.
• Digestive problems — everyone occasionally has indigestion, nausea, decreased appetite, belly pain. But if continued may cause the heart to work harder decreasing function
• Extreme fatigue — may occur when blood flow to the muscles is reduced causing the heart to work harder and the body is not able to tolerate physical activities
• Snoring — loud and continuous snoring may indicate a weak heart. Such snoring may be due to sleep apnea and a stressed heart
• Swelling of upper or lower extremities — the heart may be working overtime
• Gray or blue skin tone — may be an indicating factor of less oxygen going from the heart to extremities, lips, nails, tongue and gums
• Chest discomfort — may indicate a decrease in supply of oxygen in the heart. It may occur after physical activity, stress, or indulging in a heavy meal. If this occurs along with other symptoms (change in skin color, neck, jaw and/or arm pain) this may be serious and you need to get emergency care and call 911
Taking care of your heart today can make for a better tomorrow. Whole nutrient dense foods, proper sleep, regular physical activity, stress management, avoiding smoking, limit alcohol intake, relaxation techniques and community can lead you to a heart healthy long life.
Deborah Dittner is a family nurse practitioner and health consultant. Her mission is to transform as many individuals as possible through nutrition and lifestyle changes. www.debdittner.com