Revive in Five Week Two - Get Pumping!

Last week, the Canadian Health Food Association’s (CHFA) Revive in Five took a close look at our midsections—more specifically, the first week of the five-week challenge dared us to shape up our core by eating the right foods and taking the right supplements, and adopting some simple exercises.

But week two is already here, so it’s time to move on. This heart-pumping week does just that as we put our wholehearted attention to improving and maintaining heart health.

Fitness  

Most Bike to Work events across the country are wrapping up, but who says you need to stop? Biking is a great way to get the heart pumping, and biking to work also cuts down on the amount you have to pay at the pump while still letting you fit in your daily workout. Stationary bikes can help you get the same exercise on really rainy days.

If you’re not a biker, a sturdy pair of sneakers will do just fine! Invite some friends to get together and create a walking group, or else recruit your co-workers to join you for walking lunch breaks.

Foods

Vitamin K—often found in leafy green vegetables, as well as proteins such as fish and eggs—is a vital nutrient that helps the blood clot.  Folate is another important nutrient that works to lower the levels of a particular amino acid, homocysteine, which is associated with a higher risk of heart disease.

Luckily for us, asparagus has high levels of both these nutrients.

Fennel, too, is an important heart-health booster.  This spring time vegetable (as well as onions and apples, among others) is high in a flavonoid called rutin, which has anti-clotting effects.

Want to get in on the action? Why not try some Orange Tilapia with Fennel and Asparagus or Tomato, Fennel, and Goat Cheese Pasta at dinner time tonight? 

Supplements

In addition to being active and eating healthy, the CFHA has suggested some helpful supplements for heart health.

We can naturally find the polyphenol known as resveratrol in red grapes; however, we can also find the concentrated form at most health food stores. Why is it so great? Resveratrol may help to protect our blood vessels by lowering “bad” cholesterol.

Another good one to check out—especially since we’re spending so much time moving this week!— is CoQ10. This enzyme helps to keep our blood vessels flexible, which is important for moving bodies.

Of course, always remember to speak to a health care practitioner about any supplement you plan on adding to your diet.