READER'S ROCK LIFESTYLE MAGAZINE VOL 2 ISSUE 4 NOVEMBER 2014 VOL 2 ISSUE 6 - JAN-FEB 2015 | Page 54

people need to make some
smarter nutrition decisions.
Don't overindulge on
artery-clogging dishes, and
instead focus on foods that
contain key heart health
nutrients, including:
* Omega-3s DHA and
EPA, found in fatty fish
like salmon and sardines,
are essential fatty acids
which have been shown to
support healthy blood
pressure and brain
function. GOED (the
Global Organization for
EPA and DHA omega-3)
recommends getting 250500mg of EPA and DHA
per day through foods and
supplements.
* Vitamin D, found in
mushrooms and added to
soy and almond milks, has
been shown to support
heart health. Some
research indicates that a
vitamin D deficiency may
be a risk factor for heart
attacks, congestive heart
failure, peripheral arterial
disease and high blood
pressure. Sunlight is the
best natural source for
vitamin D, but since
people spend more time
indoors during the winter,
add foods that pack an
added vitamin D punch,
like soy milk fortified with
the nutrient to the grocery

list.
* Beta-glucan, found in
oats, is a plant-based sugar
known to lower absorption
of cholesterol, which may
reduce the risk of heart
disease. Research shows
that consuming
approximately 3mg per
day of oat beta-glucan has
a statistically significant
cholesterol lowering effect.
* For more information
about nutrition for heart
health, visit
vitaminsinmotion.com.
Even if you do follow a
healthy diet, a busy
lifestyle can make it
difficult to obtain the
recommended amounts of
vitamins and minerals
from food alone. One
simple way to enhance
your diet is to look for
foods fortified with key
nutrients and nutritional
supplements.
Stay active
Regular exercise has a
favorable effect on many
of the established risk
factors for cardiovascular
disease. For example,
exercise promotes weight
reduction and can help

reduce blood pressure.
Take the dog on a walk or
challenge your kids to a
snowball fight. Make it
fun, but make sure it
happens.
Keep warm
If you're going outdoors in
the cold, keep your mouth
covered with a scarf so
warm air hits your lungs
first when you breathe in.
For those who are traveling
from a warm to a cold
climate, pack warm gear,
because some research
suggests a dip in
temperature from what
you're used to may
increase your risk for
stroke by 7 percent, and
heart attack by 12 percent.
Relax
Focus on the pleasures of
the holiday season, like
gift-giving, family time
and volunteering. Giving
and relaxation can benefit
stress levels. Finally,
sticking to your normal
sleep schedule is very
important.