“To the world you may be just one person, but to one person, you may be the world.” 

We encourage you to use a whole body, “common-sense based” approach to protecting your heart. 

• Move your beautiful body at least 30 minutes everyday. 
• Breathe to reduce the toxic effect of stress on your body.  After your shower, spend 5 minutes sitting in a comfortable position, closing you mouth, breathing through your nose and bringing your attention to your breath.  You can count to 4 on the inhale and 8 on the exhale or the chant “SO” on the inhale and “HUM” on the exhale. 
• Get your Essential Fatty Acids (or Omega-3 oils)  Begin with two four-ounce servings of  a “good fat” fish,  such as salmon or black cod; during the other days eat a handful of walnuts or grind 2 tablespoons of flax seeds and put them on top of your cereal.  Please use ground flax seeds the day you grind them, since they can become rancid.   In addition, particularly during the winter we suggest 2-3 teaspoons of Nordic Naturals Artic-D Cod Liver Oil (which contains all the Vitamin D that your body needs during our “sun-deprived” months). Dosage: 2000 to 3000 mg of the DHA and EPA Omega-3 Essential Fatty Acids.
• Eliminate trans fats
• Fiber keeps your blood flowing smooth
• Include 9 different kinds of vegetables and fruits in your diet each day. 
• Include heart healthy supplements in line with your age, genetics and current heart health.
  
  Some suggestions to research further:
• Coenzyme Q10 is an anti-oxidant that helps to maintain good cholesterol, protect against blood clots and maintain a healthy heart muscle and blood vessels. Note that the statins inhibit your body’s natural supply of CoQ10.  Dosage: 100 to 300 mg. per day.  
• Magnesium is highly deficient in our diets and is essential to all of our muscles.  Magnesium helps the heart to beat more strongly by normalizing its contraction and relaxation rhythms.  It allows our blood to flow well by making platelets less sticky, reducing the risk of stroke.  Magnesium is “nature’s calcium-channel blocker” keeping calcium from making the heart work harder. Some magnesium rich foods are wheat germ, millet, fermented soy products such as tempeh, cashews, peanuts and green leafy vegetables. A great additional source is Floradix Magnesium Liquid Mineral Supplement. Dosage: 400 to 800 mg day.
• Garlic is full of anti-oxidants that make the platelets less sticky and less likely to form clots.   Do not use garlic if you are taking a blood thinner. Recommended dose: 900 mg.
• Hawthorne: The leaves, berries and blossoms of Hawthorne are loaded with antioxidants.  Hawthorne increases contraction of the heart, improves blood vessel integrity, decreases “bad” cholesterols and improves blood flow and oxygen usage of the heart. Dosage: Extract 3-5 milliliters or 1 to 1.5 grams.

Recommended Reading: The Sinatra Solution: New Hope for Preventing and Treating Heart Disease by Dr. Steven Sinatra and James C. Roberts.  The first 5 people requesting Dr. Sinatra’s book will receive it for free.

• Move your lymph system with massage so that the blood arriving back to your heart from your body has been cleansed by our magical lymph system, which helps to remove all impurities.  We offer chair massage at Passiflora 2 times a week:
• Tuesdays 11 to 2: Chair Massage with Corey Tucker, Massage 4  You, Collinsville
• Thursday 11 to 2: Chair Massage with Jenna Bashore, Bodhiworks, New Hartford.

Remember to send loving thoughts to yourself!!