Hints from Heather... on Heart Health

1. Own The Omega. 99% of us are deficient in these almost miraculous morsels! Why? Essential Fatty Acids (EFAs) or Omega 3’s must come from the food you eat and the Standard American Diet (SAD) sadly lacks this vital nutrient. EFAs are one of the powerhouses when it comes to overall health and studies have shown great benefits for heart health in particular. Omega 3’s decrease inflammation in all parts of the body (#1 cause of disease), decrease resting systolic and diastolic blood pressure, decrease unhealthy heart rates and improve the overall mechanical function of the heart. But, what if you aren’t one of the 1%-ers? Not to fear! Omega 3 fatty acids come in 3 forms (ALA, DHA, EPA) and can be an easy addition to sneak into your diet. Amp up your ALA through eating more healthy fats found in seeds and nuts such as flaxseeds (throw a spoonful in your smoothie), pumpkin seeds (I carry a pouchful in my purse and sprinkle over no-sugar-added, high-fat yogurts) or walnuts (add to your pouch of pumpkin seeds or top off your salads). Increase your EPA/DHA by eating more wild-caught, fatty, cold-water fish such as salmon, mackerel, herring, and sardines. It’s so easy to find affordable wild-caught salmon in stores today (even Walmart!) and so simple to prepare. For myself and my clients, I feel that an Omega 3 supplement is one of the “musts” in a daily regimen. Take up to 3,000mg of a high-quality option such as Nature’s Sunshine Super Omega 3—on special this month!

2. Mindfully Meditate. Heart disease is the #1 killer of Americans today. AND, your sure-fire antidote against this avoidable demise could be as simple as a 10-minute, pretty-much-do-nothing, routine! A daily meditation practice can have profound effects on lowering heart rate, blood pressure, and stress hormone levels. And, can save your life! In fact, one study showed that meditators reduced the likelihood of being hospitalized for coronary heart disease by a whopping 87%. Intimidated by this seemingly mysterious practice? Please don’t be. My meditation practice is easier than my makeup routine (and I wear next to none most days!) This is what mine (and yours) can look like: I sit on a special cushion inside my closet for 10 minutes every morning. I love my cushion; find one that makes you happy! I turn out the lights, set my phone’s timer as a mental security blanket, and gently close my eyes. I do the following for 10 mere minutes: 1.) I notice my body by relaxing my forehead, my jaw, my shoulders and then I feel the groundedness of my bottom on my cushion. This brings me into the precious present moment. 2.) I shift my attention to my breath. In through my nose, belly grows with air; out through my mouth, belly grows flat. 3.) When I notice I am thinking, I simply label it as “thinking” and gently visualize the thought floating away on a cloud. 4.) Back to my breath. That’s it! And sooner than I would expect, my phone chimes that I’m done. And, I smile knowing that my heart is healthier.

3. Focus On Your Heart. You’ve heard the adage, “What you pay attention to grows.” Perhaps growing a healthier heart is as easy as giving it a little bit of good old-fashioned attention. Take a moment to notice your heart. Visualize it in your chest space. Let it light up with a beautiful green glow (the color of your heart chakra). See its strength that supersedes that of a mere blood pump. Recognize that your heart is, in fact, another brain, replete with its own nervous system. Yep! Neurocardiologists have discovered that our hearts have 40,000 neurons guiding its electromagnetic intelligence. Wow! Now, see your beautiful glowing heart in your body’s center again. Thank your heart for all the work it does every day to keep you alive.

4. Breathe Through Your Heart. Start by noticing the cool air going through your nostrils on each inhale and the warm air as you exhale. Now shift that awareness down into that green glowing heart space. See if you can feel the cool air entering your heart on the next inhale. Feel the warm air exit the chest as you exhale. Try it again. Bring cool air into your heart and exhale the warmth out. Continue this “heart breathing” and allow this process to slow your heart rate, bring your blood pressure down and strengthen the power of this 2nd

5. Feel With Your Heart. “The best and most beautiful things in the world cannot be seen or even touched. They must be felt with the heart” ― Helen Keller

Did you know that every emotion carries a unique vibrational frequency? Love and gratitude rise to the top of the charts as the most positively charged emotions, while shame and guilt sink to the bottom of our emotional Richter Scale. Why does this matter? Because we emit an electromagnetic energy, up to 6 feet outside our bodies, that is 60 times more electric than our cranial brain and 5,000 times more magnetic.  What’s inside this energy field? Our emotions! This is why you can actually “feel” and be energized or depleted from someone else’s presence (you know the ones who suck your energy!) Emotions are simply “energy in motion” and they are truly contagious. So do your own heart a favor all while making the world healthier and happier—feel happy emotions ON PURPOSE!

If you’d like to explore the last 3 Hints from Heather in more depth, listen to this short Heart Meditation that is certain to increase your heart health. And, perhaps use this Heart Meditation audio as your daily meditation routine (Hint #2).

*Note: The Heart Focus, Breathing and Feeling technique has been adapted from the amazing work of The HeartMath Institute. www.heartmath.org

#heartandsoul