The S.T.E.P.S. To A Healthier Heart

Today’s almonds have been activated by:

In A Rush?

Today’s 30-Second Summary

If you don’t have time to read the whole email today, here are some key takeaways:

• There are so many factors affecting heart health; where should we begin and how should we proceed?

  • Today’s main feature lays out a step-by-step plan (indeed, with the mnemonic “S.T.E.P.S.”) for gaining and maintaining good heart health, for life.

• Have you tried everything for sleep and still find yourself getting to sleep later than you’d like, and/or sleeping less soundly than you’d like?

  • Today’s sponsor Cornbread Hemp is offering 30% of their gummies that combine organic CBD with lavender, valerian, and chamomile, for a synergistic soporific effect that’ll have you peacefully snoozing in no time, guaranteed (literally, they offer a guarantee).

• Today’s featured recipe is for a samosa spiced surprise—all the delicious goodness of samosas, but healthy!

Read on to learn more about these things, or click here to visit our archive

A Word To The Wise

Watch and Learn

4 Critical Things Female Runners Should Know

The video thumbnail here makes it look a lot like people should beware of female runners aged 40+, and maybe that’s good advice too, but this one’s actually about specific tweaks to gain/maintain performance in the face of menopause:

Prefer text? The above video will take you to a 10almonds page with a text-overview, as well as the video!

Tuesday’s Expert Insights

Stepping Into Better Heart Health

This is Dr. Jennifer H. Mieres, FACC, FAHA, MASNC. she’s an award-winning (we counted 9 major awards) professor of cardiology, and a leading advocate for women’s heart health. This latter she’s done via >70 scientific publications, >100 research presentations at national and international conferences, 3 books so far, and 4 documentaries, including the Emmy-nominated “A Woman’s Heart”.

What does she want us to know?

A lot of her work is a top-down approach, working to revolutionize the field of cardiology in its application, to result in far fewer deaths annually. Which is fascinating, but unless you’re well-placed in that industry, not something too actionable as an individual (if you are well-placed in that industry, do look her up, of course).

For the rest of us…

Dr. Mieres’ S.T.E.P.S. to good heart health

She wants us to do the following things:

1) Stock your kitchen with heart health in mind

This is tied to the third item in the list of course, but it’s a critical step not to be overlooked. It’s all very well to know “eat more fiber; eat less red meat” and so forth, but if you go to your kitchen and what’s there is not conducive to heart health, you’re just going to do the best with what’s available.

Instead, actually buy foods that are high in fiber, and preferably, foods that you like. Not a fan of beans? Don’t buy them. Love pasta? Go wholegrain. Like leafy greens in principle, but they don’t go with what you cook? Look up some recipes, and then buy them.

Love a beef steak? Well we won’t lie to you, that is not good for your heart, but make it a rare option—so to speak—and enjoy it mindfully (see also: mindful eating) once in a blue moon for a special occasion, rather than “I don’t know what to cook tonight, so sizzle sizzle I guess”.

Meal planning goes a long way for this one! And if meal-planning sounds like an overwhelming project to take on, then consider trying one of the many healthy-eating meal kit services that will deliver ingredients (and their recipes) to your door—opting for a plants-forward plan, and the rest should fall into place.

2) Take control of your activity

Choose to move! Rather than focusing on what you can’t do (let’s say, those 5am runs, or your regularly-scheduled, irregularly attended, gym sessions), focus on what you can do, and do it.

See also: No-Exercise Exercise!

3) Eat for a healthier heart

This means following through on what you did on the first step, and keeping it that way. Buying fresh fruit and veg is great, but you also have to actually eat it. Do not let the perishables perish!

For you too, dear reader, are perishable (and would presumably like to avoid perishing).

This item in the list may seem flippant, but actually this is about habit-forming, and without it, the whole plan will grind to a halt a few days after your first heart-health-focused shopping trip.

See also: Where Nutrition Meets Habits!

4) Partner with your doctor, family, and friends

Good relationships, both professional and personal, count for a lot. Draw up a plan with your doctor; don’t just guess at when to get this or that checked—or what to do about it if the numbers aren’t to your liking.

Partnership with your doctor goes both ways, incidentally. Read up, have opinions, discuss them! Doing so will ultimately result in better care than just going in blind and coming out with a recommendation you don’t understand and just trust (but soon forget, because you didn’t understand).

And as for family and friends, this is partly about social factors—we tend to influence, and be influenced by, those around us. It can be tricky to be on a health kick if your partner wants take-out every night, so some manner of getting everyone on the same page is important, be it by compromise or, in an ideal world, gradually trending towards better health. But any such changes must come from a place of genuine understanding and volition, otherwise at best they won’t stick, and at worst they’ll actively create a pushback.

Same goes for exercise as for diet—exercising together is a good way to boost commitment, especially if it’s something fun (dance classes are a fine example that many couples enjoy, for example).

5) Sleep more, stress less, savor life

These things matter a lot! Many people focus on cutting down salt or saturated fat, and that can be good if otherwise consumed to excess, but for most people they’re not the most decisive factors:

Hypertension: Factors Far More Relevant Than Salt ← sleep features here!

Stress is also a huge one, and let’s put it this way: people more often have heart attacks during a moment of excessive emotional stress—not during a moment when they had a bit too much butter on their toast.

It’s not even just that acute stress is the trigger, it’s that chronic stress is a contributory factor that erodes the body’s ability to handle the acute stress.

Changing this may seem “easier said than done” because often the stressors are external (e.g. work pressure, financial worries, caring for a sick relative, relationship troubles, major life change, etc), but it is possible to find peace even in the chaos of life:

How To Manage Chronic Stress

Want to know more from Dr. Mieres?

You might like this book of hers, which goes into each of the above items in much more depth than we have room to here:

Heart Smarter for Women: Six Weeks to a Healthier Heart – by Dr. Jennifer Mieres

Enjoy!

Our Sponsors Make This Publication Possible

Upgrade your sleep routine with these best-selling CBD Sleep Gummies

Tired of sleep products that promise but don't deliver?  Cornbread Hemp CBD Sleep Gummies deliver where others fall short. No more restless nights or waking up groggy—their gummies are designed to keep you asleep at night, without the morning fog that often follows synthetic sleep aids, giving you the quality rest you deserve.

With the power of all-natural ingredients, these gummies make sure you can drift into dreamland within just 30 minutes. Each gummy is carefully crafted with a blend of full spectrum, high-quality, organic CBD and lavender, chamomile, and valerian to help you restore your sleep cycle to its natural rhythm.

But don’t just take our word for it. 10almonds readers can save 30% off site wide (with a minimum purchase of $55) when you order today with code CBDSLEEP30. Sweet dreams, guaranteed.

Please do visit our sponsors—they help keep 10almonds free

This Or That?

Vote on Which is Healthier

Yesterday we asked you to choose between red bell pepper and tomatoes—we picked the peppers (click here to read about why), as did 59% of you!

Now for today’s choice:

Click on whichever you think is better for you!

Bonus (Sponsored) Recommendation

Maximize the value of your Amazon Prime membership by uncovering 10 lesser-known benefits that can transform your shopping, streaming, and saving experience. Learn more.

A Quick Question

We’ll then talk about this on Friday!

Recipes Worth Sharing

Samosa Spiced Surprise

You know what's best about samosas? It's not actually the fried pastry; that's just what holds it together. If you were to try eating sheets of pastry alone, it would not be much fun. But, the spiced vegetable filling? Now we're talking! So, this recipe takes what's best about samosas, and makes them into healthy snack-sized patties:

Click below for our full recipe, and learn its secrets:

Penny For Your Thoughts?

Wishing you a heartily healthy day today and every day,

The 10almonds Team