EZ Melts Health Blog

Reading Time: 3 minutes How’s your heart doing? Heart health is a critical aspect of overall well-being, but unfortunately, many diseases and conditions can have a negative effect on the heart, such as high cholesterol, hypertension, diabetes, or coronary artery disease. Heart issues can lead to an array of complications and long-term health concerns, including stroke, dementia, and diabetes. However, there are some easy ways that you can take to support your heart health and live your best life without changing your entire lifestyle.  Swap 20 Minutes of Social Media for Movement Come on—we all do it. How many hours are you wracking up on your phone each day?  We love videos of cats doing cute things as much as the next person, but a sedentary lifestyle that's common with extended periods of sitting and scrolling on social media can lead to poor heart health. And even if you're checking your phone for five minutes here and there, take that time aside and put it towards moving your body. Regular physical activity supports good cardiovascular health, so rather than spending 20 minutes on your phone or laptop, take a walk around the block or do some stretches in your living room. The cat videos will be there when you get back. Reduce Sodium and Add Flavor High-sodium diets are linked to an increase in blood pressure, which puts additional strain on the heart. And unfortunately, the American diet is on average high in sodium. Make an effort to reduce your salt intake by avoiding processed foods and adding sauces and seasonings. Try not to put salt on the dinner table before eating so you aren't tempted to add more. Reducing the takeout and going out to eat can help too, as dishes at restaurants are largely unregulated in terms of ingredients and you can't be sure how much is in your order. Food prepping for the week can make it less tempting to go out.  If you like to cook, discover new spices and flavors that you can add to a dish while cutting back the sodium. Where you would normally add a bunch of salt to a recipe, cut down the amount you use. Instead, use fresh herbs and spices like garlic and turmeric to add flavor to your dishes. Swap In Plant-Based Once a Day Ditching animal-based proteins (like beef, pork, and eggs) for plant-based alternatives like beans, legumes, or tofu can help improve heart health too. That's because plant-based foods are lower in saturated fat and cholesterol than animal proteins. Saturated fat and cholesterol are bad for heart health, as they can increase your LDL cholesterol levels and clog up your arteries. Swapping in plant-based proteins once a day is an easy way to support your heart health. Try adding chickpeas to a salad instead of chicken, or using plant-based crumbles instead of beef on Taco Night.  And again, just like with fruits and veggies, it doesn't have to be an all-or-nothing thing—start by swapping out one meal item a day for something plant-based and go from there. There are so many options now! If you're an absolute carnivore and the switch feels too hard, try starting out with cutting red meat and swapping it for fish or chicken a couple of times a week, which are meat options lower in cholesterol and saturated fat. If you're struggling with ideas of what to make for dinner, try looking up some recipes online that focus on using mainly plant ingredients. We have some recipes here in our blog. Supplements for Heart Health  Even if you are eating a balanced diet, taking additional supplements is a good idea to consider with your medical professional. It's quick, easy to do, and relatively cost-effective.  There are several supplements that can support heart health in the long run: Resveratrol, a compound found in red wine and other foods, supports a lower risk of heart disease CoQ10 is an antioxidant that supports energy production & healthy cell function, including red blood cells Magnesium promotes lower, more regulated blood pressure levels Calcium promotes strong & healthy bones while also supporting your heart Conclusion Your heart health is important and there are many steps you can take to support it that don't feel like an overhaul of your entire lifestyle. No matter what changes you make—big or small—think of it as an investment in yourself. It's never too late to start taking care of yourself. Aim for a balanced diet, more movement and less tech, getting plenty of fruits & veggies, switching to plant-based meals once in a while, and talking to your doctor about supplements. Remember, small changes add up over time and your heart will thank you for taking the necessary steps to protect it.

Read Time: 3 minutes  In today's world, stress seems to be a constant companion. We're constantly juggling work, family, and social obligations, and it can be tough to find time for ourselves.  Which is why National Relaxation Day is so important. It's a time to focus on our mental well-being and take some time for ourselves. There are many ways to help yourself relax and enjoy being in the present moment. One of the best ways is through nutrition.  Certain nutrients can help improve our mood, reduce mental tension, and promote calmness. Here are some of the best stress-relieving nutrients to add to your diet. Magnesium One of the best stress-relieving nutrients is magnesium. Magnesium helps to relax the nervous system and has been shown to be effective in reducing stress and anxiety.  It can also help to improve sleep quality, which is important for overall stress management.  Foods that are high in magnesium include dark leafy greens, nuts, and seeds. L-Theanine & Melatonin Supplements like L-theanine and melatonin can help promote mental clarity and restful sleep, both key to living with less stress.  L-theanine is an amino acid that can be found in green tea, and it has been shown to promote relaxation without causing drowsiness.  Melatonin is a hormone that helps regulate sleep by way of signaling your Circadian rhythm, and it can be effective in supporting a calm state of mind and body. Omega-3 Another great stress-relieving nutrient is omega-three fatty acids. Omega-three fatty acids have anti-inflammatory properties and have been shown to reduce stress levels and improve mood. They can also support healthy brain function and protect against cognitive decline.  Good sources of omega-three fatty acids include fish, nuts, and seeds.  Vitamin B-Complex Vitamin B-complex is another stress-relieving nutrient that can be found in many foods. Vitamin B-complex helps to support the nervous system, your cognitive health, and helps the body cope with stressors. It can also help to improve mood and reduce feelings of anxiety. Good sources of vitamin B-complex include meat, poultry, fish, eggs, and dairy products, as well as natural supplements. Probiotics These beneficial bacteria are found in yogurt, kimchi, and sauerkraut. Probiotics help support a healthy gut which is essential for overall health and wellness.  Your gut supports your nervous system and lower levels of tension by making your serotonin production more available for your body to use. Probiotics also help to reduce stress-related hormones like cortisol. Herbs Herbs have been used for mental wellness properties for centuries. There are many different herbs that can be used to help you relax and unwind.  Some of the most popular stress-relieving herbs include chamomile, lavender, and the nootropic ashwagandha. These herbs can be consumed in tea form or taken in supplement form. — Stress is a part of life, but it doesn't have to control us. By incorporating stress-relieving nutrients into our diets, we can take back control and find some peace of mind. Make a commitment to relax and nourish your mind and body with stress-relieving foods and supplements. Make sure you choose a brand that cares about what they put into their supplements as much as you care about what goes into your body! EZ Melts supplements are all zero-sugar, vegan, gluten-free, and non-GMO, so you know that you are getting effective supplements that won’t cause you harm. Join our subscription service to get 30% off your first order for a limited time.