- Exercising at your target heart rate for at least 20 to 30 minutes can help you maximize the health benefits of your workout.
- There are 1,400 biochemical responses to stress.
- Research shows that daily consumption of ~450 mg cocoa flavanols can help support a healthy heart by increasing your body’s natural production of nitric oxide and promoting healthy blood flow.
4 Ways To Support Cardiovascular & Heart Health
Did you know?
If you’ve ever wondered how to have a healthy heart, you’re in the right place. Cardiovascular health plays a vital role in total body health. That’s because the cardiovascular system is in charge of your blood circulation. And at the heart of your cardiovascular system, is well, your heart, the engine which keeps that blood pumping throughout your body.
The good news is that there are many things you can do every day to support your cardiovascular health. Here are four tips for helping maintain a healthy, strong heart.
1. Exercise for Heart Health
One of the best ways to support your cardiovascular system is to get moving. Exercising at your target heart rate for at least 20 to 30 minutes can help you maximize the health benefits of your workout.
What’s a target heart rate? It’s the minimum number of heartbeats in a given amount of time in order to reach the level of exertion necessary for cardiovascular fitness.
While your heart rate can be affected by your overall health, medications, and other factors, you can estimate your target heart rate by subtracting your age from 220. To find your heart rate, take your pulse on the inside of your wrist and using your first two fingers, press lightly against the artery. Count your pulse for 30 seconds and multiply by 2. That number is your beats per minute, i.e., your heart rate.
There are plenty of forms of exercise that can help you reach your optimal heart rate zone. Try jogging or taking a brisk walk, swimming, cycling, or playing a game of tennis for at least 150 minutes per week to give your heart’s health a boost.
2. Alleviate Stress
Ah stress. We all have some. And did you know that there are 1,400 biochemical responses to it? From a rise in blood pressure to a faster heart rate, stress can negatively affect our health. While some stress is unavoidable, managing it can help limit its impact on your health. Consider incorporating some of these stress-coping strategies into your daily routine:
- Eat healthy
- Connect with family and friends
- Make time for your favorite hobby
3. Eat Heart-Healthy Foods
A balanced, nutritious diet can help support your heart health. Here’s some food for thought from the Mayo Clinic on heart healthy foods to eat:
- Add plenty of fruits and veggies to every meal. They are low in calories and are good sources of vitamins, minerals, and dietary fiber.
- When eating meat, choose leaner chicken and turkey over beef, and prepare meats grilled, roasted, or baked rather than fried.
- Fish like salmon is a great source of omega-3 fatty acids.
- Limit unhealthy fats such as butter, lard, and cream sauces.
Keep portion control in mind as well. Overeating can put a strain on more than just your belt. It can put your body in overdrive as more blood is sent to your gut to digest food.
4. Don’t Forget The Cocoa Flavanols
Cocoa flavanols - the distinct mixture of bioactives naturally found in cocoa - is also linked to heart health. That’s because cocoa beans contain cocoa flavanols, plant-based nutrients that can benefit your whole body.
Research shows that daily consumption of at least 450 mg or more of cocoa flavanols can help support a healthy heart by increasing your body’s natural production of nitric oxide and promoting healthy blood flow. Nitric oxide helps keep your arteries flexible, supporting healthy blood pressure levels and allowing your blood to deliver the high levels of oxygen and nutrients that your entire body needs to perform at its best – including vital organs like your heart and brain.
So does that mean cocoa products like chocolate are heart-healthy foods? Not so fast. Most cocoa products, even dark chocolate and cocoa powder, don’t contain enough flavanols to provide health benefits. One that does? CocoaVia™ daily cocoa extract supplements.
Get Started on Supporting Your Heart Health With CocoaVia™
Every CocoaVia™ supplement serving delivers at least 450 mg of cocoa flavanols – the highest concentration available in a supplement on the market today, guaranteed. When taken daily, CocoaVia™ supports healthy blood vessels and blood pressure and promotes healthy blood flow.
From eating smart to exercising, there are many ways you can support your cardiovascular health. Add in a daily dose of CocoaVia™ cocoa flavanol supplements and give your body an extra boost of heart-healthy benefits.
As always, it’s best to check with your healthcare professional before making diet and lifestyle changes.