Lower Pressure Blog

In the realm of aviation, pilots are the guardians of our skies, entrusted with the responsibility of safely ferrying passengers to their destinations. Their role demands peak physical and mental fitness, ensuring optimal performance during flights. However, amidst the rigorous demands of their profession, commercial pilots face health challenges that can potentially jeopardize flight safety.

One such concern is hypertension, a condition that affects millions worldwide. In this blog, we delve into the intricate relationship between commercial pilots and hypertension, exploring its implications and avenues for management.

Understanding Hypertension:

Hypertension, commonly known as high blood pressure, is a prevalent medical condition characterized by elevated blood pressure levels in the arteries. It’s often asymptomatic, earning its moniker as the “silent killer” due to its potential to cause serious health complications such as heart disease, stroke, and kidney failure if left uncontrolled. Contributing factors to hypertension include genetics, lifestyle choices, diet, and stress.

The High-Stakes Profession of Commercial Pilots:

For commercial pilots, maintaining optimal health is not just a personal concern but a matter of public safety. The demands of their profession are unique, encompassing long hours, irregular schedules, and exposure to high-altitude environments. Moreover, the stress inherent in ensuring the safety and comfort of passengers can further exacerbate health issues, including hypertension.

The Impact of Hypertension on Pilots:

Hypertension poses multifaceted challenges for pilots, ranging from regulatory compliance to operational safety. The Federal Aviation Administration (FAA) and other aviation authorities worldwide have stringent medical standards that pilots must meet to obtain and retain their licenses. Hypertension, if uncontrolled, can disqualify pilots from flying or necessitate rigorous monitoring and treatment.

Beyond regulatory concerns, hypertension can impair pilots’ performance in subtle yet significant ways. Elevated blood pressure levels may lead to fatigue, decreased cognitive function, and impaired decision-making abilities, all of which are critical during flight operations. Moreover, the potential side effects of anti-hypertensive medications, such as dizziness or fatigue, further complicate the picture.

Managing Hypertension in the Cockpit:

Effective management of hypertension is paramount for the well-being of commercial pilots and the safety of air travel. This involves a multifaceted approach encompassing lifestyle modifications, pharmacological interventions, and regular medical monitoring.

• Lifestyle Modifications: Pilots are encouraged to adopt heart-healthy habits such as maintaining a balanced diet, engaging in regular exercise, managing stress effectively, limiting alcohol intake, and avoiding tobacco use. These lifestyle changes can help reduce blood pressure levels and mitigate the risk of complications.
• Pharmacological Interventions: In cases where lifestyle modifications alone are insufficient to control hypertension, pharmacotherapy may be warranted. However, the choice of medication is crucial, considering its potential impact on pilots’ performance and the need to minimize side effects. Pilots must work closely with aviation medical examiners and healthcare providers to find the most suitable treatment regimen while adhering to regulatory requirements.
• Regular Medical Monitoring: Pilots with hypertension require regular medical evaluations to assess their cardiovascular health and ensure compliance with regulatory standards. This may involve periodic check-ups, laboratory tests, and cardiovascular assessments to detect any changes in blood pressure or associated risk factors.

RESPeRATE For Managing Hypertension:

RESPeRATE is the only FDA cleared medical device that is designed to help lower blood pressure naturally. RESPeRATE lowers blood pressure by relaxing constricted blood vessels which cause high blood pressure. The device does so by harnessing the therapeutic power of slow-paced breathing with prolonged exhalation in a way that is virtually impossible to achieve on your own.

It is a small, portable medical device that can be used at home, or the office, to help individuals control their blood pressure. Furthermore, working with their doctors, many RESPeRATE users have been able to avoid additional medications, reduce dosage, and in some cases eliminate them. And because it is a non-medication approach to lowering hypertension you do not need to worry about side effects.

Conclusion:

The intersection of commercial aviation and hypertension underscores the complex interplay between health, safety, and regulatory compliance. While hypertension poses significant challenges for pilots, proactive management strategies can help mitigate risks and ensure continued flight safety.

By prioritizing cardiovascular health through lifestyle modifications, appropriate medication, and regular monitoring, pilots can navigate the skies with confidence, safeguarding both themselves and the passengers entrusted to their care.

Ultimately, in the high-stakes world of commercial aviation, the well-being of pilots and the safety of air travel are inextricably linked, making the management of hypertension a critical priority for all stakeholders involved.

The name Rumbledethumps originally comes from the Scottish Borders, which is the area close to the border between Scotland and England. Supposedly, from the sound of the potatoes and cabbage being thrown into carts. Truly a meal William Wallace would have loved.

This Scottish dish consisting of sauteed onions and cabbage mixed with mashed potatoes topped with cheddar cheese and baked until golden brown. I love this recipe! This my comfort food. Enjoy this recipe with your love ones.

Ingredients:

• 2 pounds russet potatoes, peeled and cut into 1-inch pieces
• Salt & pepper to taste
• 6 TBSP unsalted butter, divided
• 1/2 head of green cabbage, shredded (about 4 cups)
• 1 large yellow onion, halved and thinly sliced
• 6 ounces sharp cheddar cheese, shredded

Some folks like to add other ingredients such as bacon or Brussels sprouts.

Directions

1. Preheat the oven to 425°F.

2. Add the potatoes to a large pot and cover with water. Add 1/2 tsp salt to the water and bring to a boil. Boil potatoes until tender, about 15 minutes. Drain potatoes then transfer to a bowl and mash thoroughly with a potato masher, set aside.

3.Melt 4 TBSP of the butter in the now empty pot over medium-high heat. Add the cabbage and onion to the pot and cook, stirring occasionally, until onions are softened and cabbage is tender, about 10 minutes.

4. Add the mashed potatoes, 1/2 tsp salt, 1/4 tsp pepper, and remaining 2 TBSP of butter to the pot and stir to combine with the onions and cabbage. Taste and season with extra salt & pepper if necessary.

5. Spread the mixture into a 2-quart baking dish and sprinkle the cheddar cheese on top. Bake in the preheated oven until lightly browned on top, about 15 minutes.

We collected dozens of great heart healthy recipes for you – Here they are…

The Rotterdam study found that consuming 40 mcg of Vitamin K2 daily, reduced one’s chance of heart disease and stroke by 50%. Another study, performed on over 16,000 people, found that for every 10 mcg of Vitamin K2 consumed, one’s chance of acquiring cardiovascular disease dropped by 9%. In today’s video, Dr. Josh Axe discusses the benefits of vitamin K-2.

Food Sources of Vitamin K2

Organic Butter

Butter is certainly not the enemy we’ve been brought up to believe it is, in fact, it’s a rich source of brain-loving satiating and natural fats, Vitamins A and D, and of course vitamin K2 – containing 14.5mcg of K2 per 100g serve. As we should be using butter in small quantities, it admittedly isn’t a huge amount but can contribute to a regular intake of K2 in combination with other dietary sources.

Cheese

A terrific source of Vitamin K2! The lactic acid present in cultured cheeses increases the amounts of bacteria-derived K2. So it’s important to choose ‘proper’ cheeses – not pre-packaged sliced for your cheese on toast. Although all cheeses contain a significant amount of the vitamin. Gouda clocks in an average of 50mcg of menaquinone-7 per 100g – the most active bone-building form of K2!

Grass-Fed Beef

Animal’s grazing on lush green grass are able to convert the K1 present into K. Something our gut bacteria are relatively inefficient at doing. So eating grass-fed meat on a regular basis is a great way to get 4.5mcg per 100g of K2 – plus it tastes so much better and has higher amounts of Omega-3 than grain-fed meat.

Egg Yolks

It is ironic that eggs were once demonized as one of the main foods to avoid in a ‘heart healthy’ diet. Pasture-raised eggs are a rich source of Vitamin K2 with around 32.1mcg per yolk. This, of course, contributes to heart health via calcium modulation mechanisms.

Fermented Foods

Although Natto is by far the richest food source of Vitamin K2, other fermented foods may also contain small amounts. However, the measurement of K2 in fermented products such as sauerkraut, kefir, and range of dairy tend to vary widely. This is due to the specificity of the bacteria used in the fermentation process. Although it’s a bit of a grey area, you are still reaping the rewards of healthy probiotic intake whether it contains large amounts of K2 or not.

High in protein, healthy fats, and good bacteria, these high Vitamin K2 foods can indeed be part of a healthy diet. This along with the nutrient dense greens containing its sister nutrient K1. Supplementing with additional Vitamin K2 may be required to meet adequate needs when dietary intake is low or digestive function impaired. But remember to consider any medications you may be taken before embarking on any dietary change or new supplement regime in relation to Vitamin K. Also consult your health practitioner if unsure.

Want to know about an exercise that can lower blood pressure significantly? We’re talking as much as 10-20 mmHg. No, it’s not an endurance exercise. No, it’s not strength exercise. It’s actually an exercise you can do anytime and anywhere. It’s called isometric Exercise.

What are Isometric Exercises?

Isometric exercises, the kind where you contract large muscles without actually moving the body part, may help reduce blood pressure in healthy people, a study shows. And something as simple as squeezing your inner thigh muscles together while you sit would qualify.

That’s right. Isometric exercises can be done anytime, anywhere, and they don’t require you to bend or lift. In a handful of studies, folks with normal blood pressure who did three 15 to 20 minutes sessions of isometric exercises every week for 10 weeks experienced more than a 10-point plunge in their systolic blood pressure.

And their diastolic pressure fell almost 7 points. Not bad for not lifting a finger! Simple things like doing a static hand grip, flexing the bottoms muscles, or doing leg squeeze all count. In the research, the three weekly sessions included doing multiple 2-minute rounds of isometric exercises like those, with 1 to 3 minute rests in between.

Are Isometric Exercises to lower blood pressure effective?

In one study a hand grip spring dynamo-meter was used for IHG (Isometric Handgrip) exercise training. A total of 30 normal healthy volunteers in the age group of 20-40 y were enrolled for the study. The exercise training protocol consisted of five 3-min bouts of IHG exercise at 30% of maximum voluntary contraction separated by 5 min rest periods. The exercise was performed 3 times/wk for 10 wks. Subject’s blood pressure was measured before and after exercise.

There was a significant reduction in resting blood pressure following 10 wk of exercise training. Both Systolic and Diastolic blood pressure reduced significantly.

In the mid-1970s, the U.S. Air Force asked Dr. Ronald Wiley, an expert in heart and lung physiology, to find a way to keep fighter pilots from losing consciousness when flying the F-16 fighter. This jet could accelerate so fast that the G-forces it generated made it difficult for the pilot’s heart to pump blood to the brain, causing vision problems, trouble thinking, and blackouts.

One of Wiley’s strategies was a hand grip that pilots could squeeze to boost their blood pressure enough to maintain circulation to the brain. As he worked with pilots, he was struck by a contradiction ” Those who practiced with the hand grip for a few weeks lowered their resting blood pressure.

Types of Isometric Exercise

Plank Bridge

Lie down in the push-up position and place your elbows under your chest. Rest your body on the floor. Now, the entire weight of your body will be concentrated on your forearms. Push up your body and count to 10. Hold this position for 10 seconds and repeat 2 to 3 times. This is one of the simplest forms of isometric exercises, and it can be performed daily.

Isometric Push Up

Get into the pushup position as before and lie down with your arms extended. Lower your body to the halfway position and hold for about 10 seconds or count slowly until 10. This exercise can be repeated for 2 or 3 times, depending on your fitness level. Most isometric exercises are not very tiring, but you must take it slowly if you’re a beginner.

Isometric Bicep Exercise

This is the simplest type of isometric exercise, and it can be easily done at the office. Put your hands under the desk and place them against the tabletop, with your palms up. Now, press against the tabletop, keeping your elbows tight against your ribs. Hold your hands in this position for 10 seconds or count slowly until 10, and then repeat 2 to 3 times.

Isometric Shoulder Raises

For this exercise, you will need a pair of dumbbells. Hold one dumbbell in each hand and stand with your feet shoulder width apart. Raise both arms upwards from the side until they’re parallel to the ground. Hold them in this position for about 10 to 25 seconds, and repeat 2 to 3 times. If you find it difficult to raise both hands at the same time, you can start by raising one hand at a time.

More Exercises To Try

Ball Squeeze

The ball squeeze exercise requires only a tennis ball or any other small ball. Hold the ball in one hand and squeeze it for 60 to 90 seconds. Place the ball in your other hand and repeat the squeeze for the same amount of time. Repeat the exercise three times with each hand.

Athletic Gripper Hold

Athletic grippers can be found at nearly any sporting good store. Grippers generally come in different resistances so you’ll have to choose one appropriate for you. Ideally, you should use one that you are able to squeeze for two minutes before your muscles fatigue. Hold the athletic gripper in one hand and squeeze it for two minutes then switch hands and repeat the exercise. Complete the exercise twice with each hand.

How Isometric Exercises Help

We have a great video on Athletic Hand Grip:

Practicing isometric exercises offers various benefits to our body and they are:

• Isometric exercises help in strengthening and conditioning muscles.
• They aid in strengthening dormant muscle tissues on isolated muscles.
• They improve one’s control over the body.
• Improve body posture and spine alignment.
• Help in preventing injury.
• These exercises are used in injury rehabilitation.
• Help in the development of lean muscles.
• Improve bone density and make them strong.
• Increase resistance power and endurance ability.
• These exercises activate all the major units in the body.
• These exercises can be done anywhere and anytime.
• Most isometric exercises do not require any equipment, or at most a set of dumbbells is enough.
• Help in graceful aging, keeping body posture straight and erect even in the old age.
• These exercises can also be done by elderly people and are considered good for them.

As with any new exercise routine please speak with your family practitioner to see if you are able to start this practice. For those diagnosed with high blood pressure, I would start with the isometric handgrip exercises. Isometric exercises using the plank or weights can cause spikes in blood pressure. Again please consult your physician.

Chicken and wild rice casserole might sound boring, but this casserole is anything but. Fruit, veggies, protein, and grains come together in a convenient one-stop-shop dish for your busiest nights.

Ingredients:

• 1 cup uncooked wild rice blend (3 cups cooked)
• 4 tablespoons olive oil, divided
• 1 1/4 pounds boneless, skinless chicken thighs, cut into bite-sized pieces
• 1 medium yellow onion, diced
• 1 small butternut squash, about 1 1/2 pounds, peeled and cut into 1/2-inch pieces (about 5 cups cubes)
• 1/2 teaspoon kosher salt
• 1/2 teaspoon black pepper
• 1 tablespoon chopped fresh thyme, plus additional for garnish
• 3/4 cup dried cranberries (I prefer the ones with reduced sugar)
• 1/2 cup freshly grated Parmesan cheese, divided (about 2 ounces)

Instructions:

1. Cook the rice according to package directions. Drain off any excess cooking liquid and set aside.

2. Preheat your oven to 350 degrees F. Lightly coat a 9×13-inch baking dish with cooking spray and set aside.

3. In a large, deep skillet, heat 2 tablespoons olive oil over medium heat. Add the diced chicken and sauté until the chicken is cooked through and no longer pink on the inside, about 6 minutes. Remove to a paper towel-lined plate and set aside.

4. With a paper towel, carefully wipe the skillet clean. Heat the remaining 2 tablespoons olive oil over medium. Add the diced squash, onions, salt, and pepper. Sauté until the onion begins to soften, about 2 minutes. Cover and cook, stirring occasionally until the squash is tender but still retains some chew, about 6-8 minutes. Stir in the thyme, cranberries, reserved chicken, rice, and 1/4 cup Parmesan.

5. Transfer the mixture to the prepared baking dish. Bake in the oven for 20 minutes, then remove from the oven and sprinkle with the remaining 1/4 cup Parmesan cheese. Bake 5 additional minutes, until the cheese melts. Sprinkle with additional chopped fresh thyme and serve warm.

6. To freeze: Bake the casserole completely, then let cool to room temperature. Cover it tightly, then freeze for up to 3 months. Let thaw overnight in the refrigerator, then reheat, covered, in a 350-degree oven until warmed through.

7. You could also try freezing this chicken and wild rice casserole unbaked. Again, let thaw overnight in the refrigerator, then bake as directed.

We collected dozens of great heart healthy recipes for you Here they are

What Is Cardamom?

Cardamom, sometimes cardamon or cardamom, is a spice made from the seeds of several plants in the genera Elettaria and Amomum in the family Zingiberaceae. Both genera are native to the Indian subcontinent and Indonesia.

Cardamom, or elaichi, is used in a lot of festive preparations. Which is why the health benefits of this extremely flavorful and aromatic spice are not very well known.

While cardamom may not be appreciated when one accidentally encounters it in a spoonful of delicious biryani. It is enjoyed in a whole range of desi dishes, including sensational desserts and savories.

Cardamom is used in both whole and powdered form and is also included in a number of spice mixes. It has a minty, spicy herb-like flavor and smell. And a warm taste, which is why it is also consumed as a mouth-freshener.

It also serves as a good addition to your masala chai concoction. By adding a calming aroma to the drink that is the quintessential Indian refresher. But cardamom has a number of health benefits as well, among which regulation of blood pressure is perhaps the most important one.

Cardamom for high blood pressure

Cardamom, or elaichi, is one such spice, which is probably under-appreciated for its role in keeping blood pressure levels under control. There has been some research into the effects of cardamom consumption on the blood pressure levels of hypertension patients.

One particular study, published in the Indian Journal Of Biochemistry and Biophysics, found that daily consumption of elaichi in a dose of 1.5 gms twice in a day, lead to a decrease in the systolic, diastolic and mean blood pressure in Stage-1 hypertensive patients, who were observed for a period of three months.

High Blood Pressure & Causes

Blood pressure is the force of blood pressure pushing against blood vessel walls. High blood pressure or Hypertension, means the pressure in the arteries is high than it should be.

Blood pressure is written as two numbers, such as 120/80. The top number, or systolic pressure, is the pressure as the heart beats. The bottom number or, diastolic pressure, is the number when the number when the heart is at rest.

Normal blood pressure is 120/80 or below. If it is higher 120-139 or the diastolic number is 80-89 your considered pre-hypertensive.

So, What is high blood pressure?

High blood pressure is considered when your systolic number is 140 and higher and your diastolic number is greater than 90.

It is estimated that about 80 million over the age of 20 or 1 in 3 people have hypertension. Many people do not even know that they have hypertension. With virtually no symptoms it has been dubbed the silent killer.

High blood pressure can take years to develop, and it affects almost everyone eventually. Fortunately high blood pressure can be easily detected. Once you know you have it, it can be managed by lifestyle modifications and with some medications.

Some people with high blood pressure have headaches, shortness of breath, and nose bleeds. But usually those who have these symptoms are those whose blood pressure has become critical and life threatening.

If you want just the summary on high blood pressure, then watch the video below:

Types of hypertension

There are essentially 2 types of hypertension. Primary and Secondary. There is a type of hypertension called pulmonary hypertension, but this is not discussed in this article.

Primary Hypertension

Primary hypertension is when there is no identifiable cause for it. This type of hypertension takes years to develop, and the majority of people fall into this category of hypertension.

Secondary Hypertension

This is the type of hypertension that has an underlying cause. This type tends to appear suddenly and causes higher blood pressure than primary hypertension. Various medical conditions that can cause secondary hypertension are:

• Obstructive sleep apnea
• Kidney problems
• Adrenal gland tumors
• Thyroid problems
• Certain defects in the blood vessels your born with (congenital abnormalities)
• Certain medications such as ibuprofen, birth control pills, cold remedies, decongestants, over the counter pain relievers, and some prescription drugs.
• Illegal drugs such as cocaine, and amphetamines
• Alcohol abuse or chronic alcohol usage

High Blood Pressure – Risk Factors:

• Age – Your risk of high blood pressure increases as you become older. Middle age or around 45 high blood pressure can begin to appear. High blood pressure tends to be more common in men. Women generally begin developing high blood pressure after age 65.
• Ethnicity – High blood pressure seems to be more prevalent in African Americans. It often develops at an earlier age than in caucasians. The serious complications such as heart attack, stroke, and kidney failure are also more common in this patient population. Family History- Those with a familial history tend to be genetically predisposed to developing hypertension. Although it is not quiet certain if it it is genetically link or it is an acquired lifestyle.
• Being overweight or obese – The greater your body mass index over 25 the greater your chances of developing hypertension. The more you are overweight the harder your heart has to work to deliver oxygen rich blood and nutrients to your body. This means your heart needs to pump more blood to tissues. The increase in the volume of blood that is demanded the more pressure is exerted on your artery walls.
• Decreased physical activity – Inactivity leads to higher heart rates. The higher that your heart rate is means that your heart has to work that much harder. As your heart works harder it means more force with the contractions is applied on your artery walls. Inactivity also leads to being overweight.
• Cigarette Smoking – It is widely agreed upon the cigarette smoking elevates your blood pressure. In fact you blood pressure can remained elevated for a much as an hour. But most smokers do not just smoke 1 per hour so you blood pressure never has a chance to come back down. And it is not only the smoke but the many chemicals, as much as 4,000 different chemicals that causes high blood pressure (carbon monoxide, formaldehyde, ammonia, arsenic, hydrogen cyanide) to name a few. Smoking also can cause your arteries to narrow further elevating your blood pressure.
• Too Much Salt In Your Diet – No matter where you fall in the debate there is ample evidence that too much salt can elevate your blood pressure. Salt causes fluid retention and increase the workload of your kidneys which create angiotensin 1 a hormone that is converted to angiotensin 2 in your lungs.
• Not Enough Potassium – Potassium is a big part of the sodium-potassium pump. This is the pump that ensures the right balance of sodium enters into your cells. Without enough potassium you will end up with too much sodium. This will lead to water retention increasing your blood pressure.
• Not Enough Sunshine Vitamin – Also known as “Vitamin D” this vitamin deficiency has been linked to high blood pressure. Effecting an enzyme in your kidneys, angiotensin, is used by your body to regulate your blood pressure.
• Stress – Yes the “S” word no one likes to talk about. High levels of stress, and being in the fight or flight mode continually increases blood pressure and the release of cortisol into the bloodstream, raising blood sugar.

Also chronic medical condition such as kidney disease, diabetes, and sleep apnea increase your risk for developing high blood pressure.

High Blood Pressure Complications:

With uncontrolled high blood pressure you run the risk of severe complication. Medical emergencies such as heart attack, stroke, aneurysm, heart failure, kidney failure, eye problems, sudden hearing loss, and metabolic syndrome.

Controlling High Blood Pressure:

There are many ways you can control your high blood pressure and bring your numbers down into a normal range. Things you can do to take control are:

• If you are overweight lose the weight. For every 20 lbs you lose you can drop your systolic blood pressure 5-20 points.
• Quitting Smoking can naturally lower your blood pressure 5-10 points.
• Getting more exercise can lower your numbers 5-15 points.
• Decreasing caffeine intake lowers your diastolic pressure by 4-13 points
• Decrease alcohol intake lowers your numbers 2-4 points.
• Avoiding all processed foods lowers your numbers 10 points.
• Decrease salt intake or stop altogether up to 25 Points.
• Eat more fruits and vegetables
• Use natural remedies
• If your physician has prescribed medication, take as directed

As you can see you have a lot of power and control over your numbers. You’re not a victim. Taking control of your high blood pressure is your responsibility no one else’s. But many people are depending on you to do so. There is so much good information on the web and some bad. Do your own research and become your own health advocate.

Read. Get informed. Become a “Nutritarian”. That means getting the most nutrient dense food you can get into your diet and yes sometimes you will have to say know to the chips, cakes and cookies.

As a nurse none of my patients with heart issues ever told me, “ I wish I had eaten more junk food.” We are adults, and we know what we are suppose to be doing.

We need to stop seeking the path of least resistance and start being heros for ourselves and those we love, and who love us. Until we can make high blood pressure a thing of the past. I highly recommend that you get the following books into your own personal library.

Related Books for Further Reading:

• Prevent and Reverse Heart Disease. By Caldwell B. Esselstyn Jr. M.D
• How Not To Die. By Michael Greger M.D
• The End of Heart Disease. By Joel Fuhrman M.D
• The End of Diabetes. By Joel Fuhrman M.D

Does Sex lower Blood Pressure?

Sex is a little 3 letter word that can cause people to giggle or gasp. Maybe both. But science and research prove that having sex is good for your heart, and your blood pressure. Researchers stated that men who made love regularly (at least twice a week) were 45 percent less likely to develop heart disease, than those who did so once a month or less, according to one study. So, how does sex lower blood pressure?

High blood pressure puts pressure on the blood vessels, leading to damaged and narrowed hardened arteries. The same effects that endanger the cardiovascular system can also cause erectile dysfunction in men (think about it for a second…) and reduced arousal and ability to achieve orgasm in women.

Testosterone, a sex hormone power player for both ladies and gents, could be a solution. Studies have shown a link between low testosterone and high blood pressure, while the spikes in testosterone associated with sexual activity might help lower blood pressure.

Sexual activity not only provides many of the same benefits to your heart as exercise but also keeps levels of estrogen and testosterone in balance, which is important for heart health.

Sex also releases serotonin, endorphins, and phenyl-ethylamine, hormones that generate feelings of euphoria, pleasure, and elation—and make people forget all their stress.  Relieving stress relaxes the arteries in the body-again lowering high blood pressure.

You can cook beef bourguignon on the hob – it’s no doubt the original method – but it is much easier to keep the heat constant in a moderate oven. (Plus it’s easier to clean up after yourself with the pot safely bubbling away out of sight.) Try this amazing take on French cuisine this weekend for a heart-healthy dining experience.

Ingredients

• 3 to 4 pound beef chuck roast, cut into chunks
• 3 tbsp. extra-virgin olive oil
• 1 c. red wine
• 1 c. beef broth
• 2 c. sliced baby bella mushrooms
• 2 large carrots, sliced into rounds
• 1 large onion, diced
• 2 garlic cloves, chopped
• 3 springs fresh thyme
• 3 sprigs fresh rosemary
• 1 bunch asparagus, trimmed and quartered
• Chopped fresh parsley, for serving

Instructions:

1. Heat a large skillet over medium-high heat. While it heats, tosses beef with oil. Sear beef in batches, 3 minutes per side. Between each batch, deglaze the pan with some red wine, scraping up any bits with a wooden spoon. Pour mixture into slow-cooker along with seared beef as it’s done.

2. To slow-cooker add beef broth, mushrooms, carrots, onion, garlic, thyme, rosemary, and remaining red wine. Cook on high 6 to 7 hours until beef is easily shreddable. Thirty minutes before serving, remove herbs and add asparagus; cook until just tender.

3. Garnish with parsley and serve.

We collected dozens of great heart healthy recipes for you – Here they are…