Beyond Heart Month: Natural Strategies to Continue Enhancing Heart Health
As we transition from the brisk days of February into the warmth of March, it's essential to carry forward the heart-healthy habits we practiced during Canada’s Heart Month. Heart disease impacts almost all of us at some point in our lives, either indirectly or directly. The shift in seasons is a perfect opportunity to refresh your routine, integrating holistic lifestyle practices that support heart health.
Here are 5 top tips to ensure your heart remains a priority.
1. Embrace Seasonal Produce
The early spring season of March brings with it a variety of local produce that can be incorporated into a heart-healthy diet. While the selection may still reflect the tail end of winter, early spring produce begins to make its appearance.
Below are specific foods that are typically local and in season during March in Vancouver. Enjoying a variety of these fruits, vegetables, herbs, and seafood can help ensure a balanced intake of essential nutrients and antioxidants beneficial for cardiovascular care.
Leafy Greens:
Spinach: A versatile green, rich in iron, magnesium, and vitamins A and C.
Kale: Offers a robust flavour and is packed with vitamin K, antioxidants, and fiber.
Swiss Chard: Known for its colorful stems and nutritional value, including potassium and magnesium.
Root Vegetables:
Beets: Their deep red color is not just for show; beets are a great source of fiber, folate, and vitamin C.
Carrots: A sweet and crunchy source of beta-carotene, which is beneficial for heart health and vision.
Parsnips: A root vegetable that can add a sweet, earthy flavour to any dish, rich in fiber and vitamin C.
Cruciferous Vegetables:
Cabbage: Can be found in green, red, or savoy varieties, offering fiber, vitamins C and K, and antioxidants.
Brussels Sprouts: Although their season is coming to an end, they might still be found fresh and are high in vitamins C and K.
Herbs:
Parsley: Often more than a garnish, parsley is rich in vitamins A, C, and K.
Cilantro: Adds a fresh flavour to dishes and contains antioxidants, along with vitamins A, C, and K.
Mushrooms:
Locally foraged mushrooms such as morels start to appear, offering a great source of vitamin D and selenium.
Seafood:
Salmon: A heart-healthy fish rich in omega-3 fatty acids, available from local waters.
Halibut: Another good source of omega-3s, the season starts in late March or early April in British Columbia.
2. Stay Active Outdoors
With warmer weather and longer days, spring offers the perfect setting to take your exercise routine outside. Physical activity is crucial for maintaining a healthy heart, and the fresh air and natural surroundings can also boost your mental health. Whether it's walking, cycling, hiking, or gardening, aim for at least 30 minutes of moderate activity most days of the week. This not only strengthens your heart but also enhances your mood and energy levels.
As the spring season approaches, below are gardening tips to help you stay active outdoors. Enjoy the process of watching your garden grow as you invest in your physical and mental health.
Prepare Your Soil for Spring Planting. Before planting, take the time to prepare your garden beds or pots. Clear out any debris, weeds, or remnants from last season. Turn the soil using a spade or garden fork to aerate it, and enrich it with compost or a balanced organic fertilizer. This preparation work is a great physical activity and sets the foundation for a productive garden.
Plan a Diverse Garden. Spend time perusing the garden catalogues! Diversity in the garden creates a resilient space that will invite pollinators and withstand weather changes while keeping you busy throughout the season. Include a mix of perennials and annuals, vegetables, herbs, and especially flowers.
Establish a Regular Gardening Routine. Gardening is most beneficial for your heart health and overall well-being when it's done regularly. Set aside specific times each week for gardening activities, such as weeding, planting, pruning, and harvesting. Regular, moderate-intensity gardening can help meet the recommended physical activity levels, strengthen your heart, and improve your mood. As the season progresses, adjust your routine to include watering, staking, and other maintenance tasks.
3. Mind Your Heart-Healthy Fats
Omega-3 fatty acids, found in fish such as salmon, mackerel, and sardines, are particularly beneficial for heart health. They help reduce inflammation, lower blood pressure, and decrease triglyceride levels. Avocados, nuts, and seeds are also excellent sources of healthy fats and make for perfect heart-healthy snacks or additions to any meal.
Try one of these snack ideas that are rich in omega-3 fatty acids and other beneficial fats:
1. Avocado Toast with Hemp Seeds
Ingredients: Ripe avocado, whole-grain bread, hemp seeds, a pinch of salt, and a sprinkle of chili flakes (optional).
Preparation: Mash the avocado and spread it over a toasted slice of whole-grain bread. Sprinkle with hemp seeds for an extra boost of omega-3s. Season with salt and chili flakes to taste.
Notes: Avocado provides monounsaturated fats, while hemp seeds add both omega-3 and omega-6 fatty acids, making this snack a heart-healthy powerhouse.
2. Mixed Nuts and Dark Chocolate Trail Mix
Ingredients: A mix of walnuts, almonds, and pecans, with a handful of dark chocolate chips or cacao nibs.
Preparation: Combine the nuts and dark chocolate chips in a bowl and store in an airtight container, preferably glass. Eat a handful for a satisfying snack.
Notes: Walnuts are especially high in alpha-linolenic acid, a plant-based omega-3 fatty acid, while almonds and pecans provide heart-healthy monounsaturated fats. Dark chocolate (look for at least 70% cocoa) adds antioxidants without too much added sugar.
Storage: Seeds and nuts are best kept in the refrigerator or freezer to prevent rancidity. Always purchase the freshest nuts you can find.
4. Hydrate Healthily
As temperatures rise, staying hydrated becomes even more important. Water is the best choice for keeping hydrated; it supports overall health and helps your heart pump blood more efficiently. Try to avoid sugary drinks and excessive caffeine. Infusing water with slices of fruits or herbs can add a refreshing twist and encourage you to drink more throughout the day.
Read my article Why Summer Hydration is Important to learn tips to keep you hydrated any time of the year.
5. Practice Stress-Reducing Techniques
Stress can have a significant impact on heart health, and as we navigate the changes each season brings, finding ways to manage stress is crucial. Practices such as meditation, yoga, deep breathing exercises, or spending time in nature can significantly reduce stress levels. Additionally, ensuring adequate sleep is a cornerstone of stress management and heart health. Aim for 7-9 hours of quality sleep per night to support your heart.
Try these simple tips to enhance your sleep:
Establish a Consistent Sleep Schedule. Aim to go to bed and wake up at the same time every day, even on weekends. A consistent sleep schedule helps regulate your body's internal clock, leading to better sleep quality. This regularity reinforces the natural sleep-wake cycle, making it easier to fall asleep and wake up feeling refreshed.
Create a Relaxing Bedtime Routine. Develop a pre-sleep routine that signals your body it's time to wind down. This might include activities such as reading a book, taking a warm bath, or practicing relaxation exercises. Avoid stimulating activities such as screen time from televisions, smartphones, or computers, as the blue light emitted can interfere with your ability to fall asleep.
Optimize Your Sleep Environment. Make sure your bedroom is conducive to sleep. This includes factors like temperature (cool is often better), noise levels (quiet is ideal), and light (the darker, the better). Consider using blackout curtains, white noise machines, and ensuring your mattress and pillows are comfortable and supportive.
Mind Your Diet and Exercise. Avoid large meals, caffeine, and alcohol close to bedtime, as they can disrupt sleep. While regular physical activity can help you fall asleep faster and enjoy deeper sleep, try not to exercise too close to bedtime if you find it energizes you.
Consider Mindfulness and Relaxation Techniques Before Bed. Engaging in mindfulness practices such as meditation or deep breathing exercises before bed can help calm your mind and prepare your body for sleep. These techniques can reduce stress and anxiety, making it easier to fall asleep and improve the quality of sleep.
Prioritizing your heart health is a year-round commitment. The transition into spring is an optimal time to rejuvenate your practices, focusing on nutrition, physical activity, and mental well-being. By continuing the heart-healthy habits you developed in February and embracing these tips, you're not only nurturing your heart but also setting a foundation for lifelong health and vitality.