A common consequence of holiday excess is heartburn. Overeating and lying down too quickly after meals are the top causes of that burning sensation or sour taste. About 1 in 7 Americans have these symptoms at least once a week, with those who smoke or are overweight at higher risk. The following food and beverages — many found in abundance on dinner tables these days — can aggravate indigestion:

Spicy or fatty food

Alcohol

Carbonated beverages

Chocolate

Coffee and tea

Citrus fruit or juice

Tomatoes

Mints.

Lifestyle changes, over–the–counter antacids, or prescription medicine will do the trick for most people. But consult with your doctor if heartburn persists; it could be a warning sign of a more serious condition. The American Academy of Family Physicians recommends:

Eating 2 to 3 hours before lying down

Not smoking

Losing weight

Avoiding overeating

Choosing foods high in protein and low in fat

Placing 6–9 inch blocks under the head of your bed to elevate your upper body.

Salmon is rich in Omega-3 fatty acids (along with most fish). Substitute your red cuts of meat with fish such salmon (tuna is another great option as well. It’s recommended that you eat foods with Omega-3 fatty acids at least twice a week for a healthy heart!

Blueberries contain beta-carotene, which is an antioxidant that can improve your heart’s health. Additionally, it boosts your immune system to prevent your body from being vulnerable to sickness. Blueberries are also high in fiber.

Spinach is high in potassium and folic acid which both defend against high blood pressure. Spinach is overall a great addition to your diet because of all the nutrients it provides. Substitute your iceberg lettuce with spinach.

Oatmeal has been show to lower cholesterol and reduce the chance of heart disease. Since it’s a whole grain, it’s fiber content is high and can prevent weight gain.

Brown rice is high in fiber, niacin, and magnesium. Switching from white rice to brown rice may reduce your chances of diabetes since white rice does not contain the nutrient dense parts of the grain. Eat some brown rice with steamed veggies for dinner.

Carrots contain alpha-carotene and fiber. Alpha-carotene is a powerful anti-oxidant which fights against heart disease. It’s been studied that alpha-carotene supplements do not provide the same effects against heart disease in comparison of carrots.

Nuts contain the heart healthy monosaturated fats with low levels of saturated fats. They’re full of vitamins and minerals that can prevent heart disease. Nuts are a great alternative compared to chips, pretzels, and other salty snacks.

What better way to express your love to those close to your heart than celebrating with ruby–hued foods that benefit body and soul:

• Red apples. They contain quercetin, an antioxidant that may help reduce the spread of cancer, improve heart health, and have antihistamine benefits. And their soluble fiber slows the oxidation of low–density lipoprotein (LDL — the “bad” cholesterol) while the insoluble fiber helps flush it from your system.
• Pomegranates. The seeds of this exotic fruit contain vitamin C, antioxidants, and phytochemicals that may help protect against breast cancer and heart disease.
• Tomatoes. Their lycopene is a powerful antioxidant for defending against prostate and pancreatic cancers, while the vitamin C is necessary for healthy skin, teeth, and bones.
• Red peppers. Hot chili peppers contain capsaicin, known for its anti–inflammatory properties. Red bell peppers provide twice the vitamin C of an orange and are rich in vitamin A, which promotes healthy eyesight.
• Strawberries. While all berries are rich in vitamins and antioxidants, strawberries have an abundance of vitamin C. They also contain phenols, which protect the heart, and may guard against cancer and inflammation.
• Red wine. A daily glass of its antioxidants may reduce LDL and boost high–density lipoprotein (HDL — the “good” cholesterol).

It’s that time of year when the heart comes into focus, and for good reason. It’s about more than just chocolate, valentines, and expressions of love. Your heart is a key element of good health, so you’d better take good care of it.

THE AMERICAN Heart Association warns that heart attacks and strokes are life-or-death emergencies, and that every second counts. If you see someone with or personally have any of the symptoms listed below, immediately call 9-1-1 or your local emergency response number.

HEART ATTACK WARNING SIGNS

Symptoms can vary and are not always experienced to the same degree. Common signs include:

• Chest discomfort that lasts more than a few minutes, or that goes away and comes back. It can feel like uncomfortable pressure, squeezing, fullness or pain with pressure or spasm radiating to the jaw.
• Pain or discomfort in other areas of the upper body: one or both arms, the back, neck or stomach

• Shortness of breath

• Breaking out in a cold sweat, nausea or vomiting

Women may report different or additional signs:

• Heartburn or abdominal pain
• Clammy skin
• Lightheadedness or dizziness
• Extreme fatigue

STROKE WARNING SIGNS

If one or more of these signs is present, don’t delay:

• Sudden numbness or weakness of the face, arm or leg, especially on one side of the body
• Sudden confusion, or trouble speaking or understanding
• Sudden trouble seeing from one or both eyes
• Sudden trouble walking, dizziness, loss of balance or coordination
• Sudden severe headache with no known cause

For more information, visit www.heart.org, or see www.goredforwomen.org.

February has been declared National Heart Health Month, USANA has many heart health products, specifically designed to support healthy heart function.

Heart Attack Risk Factors

• High-carbohydrate diet: drives excess insulin production, high triglycerides, and conversion of VLDL into dangerous small, dense LDL.
• High-PUFA (Polyunsaturated Fatty Acids) Diet: promotes oxidation and inflammation, allowing small, dense LDL to damage arteries.
• Statin Use: compromises cellular energy production (depleted CoQ10), damages muscles and liver, and lowers HDL.
• Exercise: Not enough promotes insulin resistance as a SAD sugar burner when eating in the sugar-burning zone, or too much produces excessive cortisol and oxidative stress.
• Genetics: Predispositions are usually only relevant when combined with adverse lifestyle (insulin, chronic exercise, stress) practices.

Heart Attack Prevention Tips

• Eliminate Processed Carbs: moderates insulin, lowers triglycerides, raises HDL.
• Eliminate PUFAs: reduces oxidation and inflammation
• Increase Saturated Fat Intake: raises HDL
• Eat Healthily: moderates insulin, balances Omega-6/Omega-3 ratio, boosts antioxidants
• Exercise: raises HDL, lowers triglycerides, lowers small, dense LDL.
• Moderate stress: sleep, sun, play- reconnect with genetic requirements for health!
• Blood tests: Focus on triglycerides, fasting blood glucose and insulin, LDL particle size (small, dense LDL), and C – reactive protein (key marker of systemic inflammation).

The Framingham Heart Study and Nurses Health Study, two of the largest and most comprehensive studies of diet and health ever conducted, report no correlation between dietary cholesterol intake and blood cholesterol levels, no correlation between blood cholesterol levels and heart disease, and no correlation between saturated fat intake and heart disease. These conclusions refute the premise of statin use, another example of Conventional Wisdom addressing symptoms and disrespecting causes and context (i.e. – eating in the sugar-burning world).

Statins are the world’s best-selling prescription drug, and arguably do more harm than good on the whole. Statins indeed slash your cholesterol total across the board (even those beneficial HDLs unfortunately) in short order, but they also produce highly objectionable side effects. Statins deplete your cells of Coenzyme Q10, a critical nutrient for mitochondrial energy production. Consequently, statin users commonly experience muscle pain and weakness, liver dysfunction and chronic fatigue. Furthermore, statin use has no effect on triglyceride levels or LDL particle size, and is perhaps most effective for its marginal benefit as a mild anti-inflammatory agent. An even more profound anti-inflammatory effect, however, can be achieved through proper diet and exercise. This negates any rationale for taking statin drugs. Unfortunately, many well-intentioned folds with heart attack risk factors from their familial genes and SAD diets, and who are most in need of exercise and HDL scavenging, actually increase their mortality risk by taking statins and ignoring the root causes of heart disease.

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