Maintaining a Healthy Heart
Healthy body weight. Body mass index (BMI) gives an indication of body size. BMI is calculated using weight and height (weight divided by height squared). A healthy Body Mass Index (BMI) is considered between 18.5 to 28 for men.
Good blood pressure. If you have good blood pressure you will not have issues such as “getting up too quickly”. A stable blood pressure will normally balance out fluctuations caused by gravity for instance. Feeling lightheaded would be a rare occurrence for someone with healthy blood pressure.
Regular exercise. Let’s face it. Unless you play a weekly sport or have a gym membership (that actually gets used), you are probably going to benefit from putting more energy into healthy forms of physical exercise. The National Institutes of Health (NIH) and the World Health Organization (WHO) advise that adults should perform;
150–300 minutes (minimum) of moderate-intensity aerobic physical activity;
or at least 75–150 minutes of vigorous-intensity aerobic physical activity;
or an equivalent combination of moderate- and vigorous-intensity activity throughout the week.
The recommended exercise times are to be spread throughout the week which equates to approx. 15-40 minutes of daily aerobic activity. When performed regularly substantial health benefits such as improved cardio vascular health and even anti aging effects may be observed which can ultimately lead to increased longevity and improved life expectancy.
Manage Stress. Having a healthy heart partly involves keeping the physical muscle in good shape. However, in order for us to maintain a healthy mind, body and spirit it is essential to find ways of de-stressing from the everyday hum drum of life. Finding ways to reset our stress levels back to a healthy equilibrium can be very beneficial for our health including for the heart.
Some other more obvious recommendations would be to cease habits like smoking (consider also second hand smoke). Controlling healthy cholesterol and blood glucose (sugar) levels are also very important to support and maintain optimal heart health.
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Main Health Benefits: Regular resveratrol consumption has shown to be very beneficial for heart health due to many factors. It has shown great promise as an anti-inflammatory, it can protect blood vessels, improves heart function and can prevent blood clots.
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Improved insulin sensitivity
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Study: NIH, 2021: “The Effect of Resveratrol on the Cardiovascular System from Molecular Mechanisms to Clinical Results”
From the study: “Resveratrol (RES) is one of the most widely investigated polyphenolic compounds in cardiovascular diseases. Based on several preclinical and clinical trials, RES can positively modify CV risk factors (hypertension, diabetes mellitus, and lipid profile) and endothelial function, and it thereby can delay the progression of atherosclerosis and improve vascular function.
“In 2020, our workgroup firstly proved that RES beneficially influences heart failure in a randomized double-blind human clinical trial (RCT). A total of 60 outpatients with systolic heart failure in NYHA class II-III were enrolled in this clinical trial and randomized into two groups: receiving either daily 100 mg RES or placebo for three months. The RES treatment improved several parameters of heart function, including systolic and diastolic function, as well as global longitudinal strain. In parallel, the level of cardiac biomarkers of heart failure and remodeling (NT-proBNP and galectin-3) decreased significantly, and exercise tolerance as well as quality of life improved in the treated group.”
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