It is essential to think about altering your lifestyle in order to improve your cardiovascular health, as heart disease is the most frequent cause of death in females in the United States, as noted by the Centers for Disease Control and Prevention. And only about half of women know this. The following statement gives an alarming reality, but there is a positive side: You can take measures to avoid future heart issues and even reverse some conditions that may be causing your heart harm already. These 12 pieces of information can provide you with the understanding that can protect your cardiovascular system, and possibly even prolong your life.
Fact: Any amount of smoking harms the heart.
The National Heart, Lung and Blood Institute states that smoking has detrimental effects on almost every organ in the body, especially the heart, as it impacts how it works, its anatomy, the blood vessels and the blood itself. Cardiologist Nieca Goldberg, MD, who is the medical director of Atria New York City and a clinical associate professor of medicine at NYU Grossman School of Medicine, warns that vaping also increases your risk. She states that vaping has a detrimental effect on the heart, lungs, and brain. The use of vaping increases the chances of having a stroke by 71% and of having a heart attack by 59%.
If you are a smoker, work to stop as soon as possible. Begin by consulting your physician, who can point you towards possible treatments and medications that can be beneficial. Be aware that breathing in secondhand smoke can also be hazardous, so please make sure that anyone who is smoking goes outside!
Fact: Sitting too much puts your heart at risk.
Spending too much time in a seated position (either working or watching television) has been demonstrated in research to be a factor in raising the chances of heart-related problems, by increasing both blood pressure and glucose levels. The reason for this is that when we are in a seated or reclining position, the muscles in our legs (which are the largest in the body) don’t contract a great deal, meaning they don’t perform their usual task of removing sugar from the blood stream or aiding in the breakdown of fatty acids. Bingo: Too much sugar and fatty acids build up.
Do this: Get out of your seat. It has been recently discovered that it doesn’t require a lot of exercise to counterbalance a sedentary lifestyle; a small study found that if you take a break every half hour and move for just three minutes, it can be beneficial. Create a playlist of your favorite upbeat songs that are three minutes or less, and get up and dance every half hour while you’re at home to lift your spirits. In the office? Have some rest and climb up two sets of stairs.
Fact: Inflammation is a sharp indicator of heart risk.
It is not always detrimental to experience inflammation as it is a regular response of our body to trauma and injury. When it is persistent, it remains in the body, accumulates, and has a detrimental effect on one’s health. According to Dr. Goldberg, this could be seen as a potential warning sign of heart disease. Illnesses like lupus, rheumatoid arthritis, psoriatic arthritis, and Sjogren’s Syndrome are believed to be linked to inflammation. So is obesity.”
Do this: Think about how to lower inflammation. Dr. Goldberg suggests that by engaging in regular aerobic activity and losing any extra weight, inflammation can be decreased. She states that it is especially vital for individuals who have an autoimmune disorder. The biggest reason why people with autoimmune disorders pass away is heart disease, so they need to be mindful of their cardiac health and any elements that could raise their chances of developing it. A doctor can request a high sensitivity C-reactive protein blood test to determine if there is inflammation present.
Fact: Easing stress is a big heart-health booster.
Research published in the Journal of the American Medical Association (JAMA) as well as various past studies have indicated that psychological tension is a severe potential cardiac hazard. The cause: Stress triggers a fight-or-flight response which secretes hormones that create physical changes in the body, such as a sustained rise in blood pressure and increases in body fat. Stress also brings about higher inflammation in the arteries.
Do this: Add some zen to your life. Take time to consider what would be the best way for you to achieve a more tranquil lifestyle. It could be downloading a meditation application and making time to use it, not taking on too much responsibility mentally in the home, beginning each day by reading an engaging book, or going for a mindful stroll each afternoon.
Fact: A healthy-eating plan can do wonders for your heart.
Eating a diet that is beneficial for your heart can decrease the chances of developing heart disease, according to the Office on Women’s Health of the United States. Department of Health and Human Services. It can certainly be scrumptious to consume in a manner that safeguards your heart!
Do this: Take these five steps. Dr. Goldberg advises patients to:
- Cut way back on processed foods.
- Reduce the amount salt you eat (step 1 will help a lot with that!).
- Cut back on simple carbohydrates (such as white rice, bread, pasta and sugar).
- Eat more fruits and vegetables, at least 5 servings a day, to add fiber and important nutrients.
- Eat less saturated fat (like in fatty meats and high-fat dairy products).
Dr. Goldberg suggests following the Mediterranean diet, which is known to reduce the chance of heart disease, as an exceptional way to fulfill these steps.
Fact: Both cardio exercise and strength training are important for the heart.
Johns Hopkins Medicine attests that physical activity is an excellent way to improve heart health. It can aid in controlling blood pressure, reduce the amount of stress hormones, and assist muscles in receiving oxygen from the blood, just to name a few of its advantages. Overall, engaging in a combination of aerobic activities and strength training on a regular basis will lower the chances of suffering a sudden heart attack or other lethal cardiac occurrences.
According to Dr. Goldberg, the best way to keep your heart in good shape is to get at least 150 minutes of aerobic exercise each week. Perform exercises that work both your upper and lower body muscles a couple of times every week.
Fact: Eating too much sugar increases your risk of dying from heart disease.
Many Americans consume an excessive amount of added sugar, which can be found in processed foods and not just in fruits. A research paper published in JAMA has revealed that there is a considerable association between the amount of sugar consumed and the likelihood of death caused by cardiovascular diseases.
Do this: Cut down on added sugar. A great way to get started? Check out our guide, The Real Scoop About Sugar. It provides easy and effortless methods to reduce spending.
Natural Ways to Support Heart Health
Foods for a healthy heart.
Selecting the correct food to eat is a significant factor in avoiding coronary illness and decreasing inflammation in the arteries and heart. Multiple studies have demonstrated that a Mediterranean diet can be beneficial for heart health. A research paper from 2013 published in the New England Journal of Medicine determined that a Mediterranean diet, with additional extra-virgin olive oil or nuts, can reduce the likelihood of major cardiovascular issues in those with a high risk.
A diet rich in fruits, vegetables, and beans is key, but a variety of other foods can help:
- Nuts – unsalted brazil nuts, pine nuts, almonds, cashews and walnuts. Nuts are rich in linoleic acid, a unique, healthy anti-inflammatory omega-6 fatty acid.
- Seeds – unsalted pumpkin, chia, and sunflower seeds.
- Fruits – organic fresh fruits. 4 servings per day, minimum.
- Dietary lignans – found in flaxseed, green tea and strawberries.
- Leafy greens – collard greens, spinach and kale, to name a few. 6 servings/day.
- Soy products – organic tofu, edamame, miso, tempeh.
- Fish – eat wild (not farm-raised) fish, but no more than once per week due to possible mercury contamination (low-mercury fish options include trout, whitefish, salmon, anchovies, and many more).
- Red meat and poultry – eat only grass-fed and hormone-free meat and free-range poultry.
- Extra rich olive oil – high in oleic acid, an omega-9 fatty acid. Only cook with olive oil at low and medium temperatures.
- Coconut oil – ideal for cooking at high temperatures and healthier than canola oil.
- Light sesame oil – acceptable for cooking at high temperatures, has various health benefits.
- Green tea – good for the heart.
- Purified water – avoid sugary drinks.
Supplements for heart health.
Incorporating supplements into one’s routine is often done to promote better cardiovascular health.
Vitamin C
Vitamin C, otherwise known as ascorbic acid, is a very important vitamin and has a large part to play in the production of collagen, which is the major building block of arteries. A 2009 study in The American Journal of Clinical Nutrition discovered that more than 7 percent of individuals over the age of six in the United States had a vitamin C deficiency, as determined by blood tests. Over 50% of those surveyed had an insufficient amount of food in their diet. People who smoke tobacco have reduced amounts of Vitamin C in their bodies. Research has shown that consuming food items with a high content of vitamin C is beneficial for the cardiovascular system. A 2017 study published in the Journal of Nutritional Biochemistry showed that rose hips, which are packed with vitamin C, could help to stop the development of atherosclerosis, the beginning of heart disease.
Vitamin D
A 2013 study in Nutrients found that a lack of Vitamin D can increase one’s risk of heart disease. The results of a Harvard University study indicated that those with the highest levels of vitamin D in their blood had 80 percent less of a chance of having a heart attack compared to those with the lowest levels. The findings of a German research revealed that individuals whose vitamin D readings in their blood were lower had five times the risk of sudden cardiac death compared to those with higher vitamin D levels in their blood.
Omega-3 Fish Oil
Omega-3 essential fatty acids are predominantly composed of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). A 2014 Nutrition Journal study revealed that the majority of Americans do not get enough omega-3 essential oils in their diet. A variety of different food sources contain these nutrients, such as mackerel, cod, and salmon (which are some of the highest sources), as well as walnuts, chia seeds, flax seeds, hemp seeds, and natto.
A 2017 study in Future Science indicated that omega-3 oils can lessen the inflammation that causes heart disease. A 2017 study published in the journal Atherosclerosis indicated that having elevated levels of omega-3 fatty acids in the bloodstream may lessen the risk of dying from cardiovascular disease by 30 percent.
Pharmaceutical companies create and distribute a pharmaceutical-grade fish oil that studies have demonstrated can reduce triglyceride levels by half. Nevertheless, non-medicinal treatments provide the same results at a much lower cost. It is recommended to take Omega-3 fish oil in a dose of 1,200 milligrams each day or 3,600 milligrams per day.
Krill oil
Many people opt to take krill oil instead of omega-3 fish oil. Krill oil may be beneficial in decreasing the chance of developing heart disease. Krill oil can reduce Triglycerides, a form of fat that is present in the bloodstream.
Krill oil reduces LDL cholesterol levels, which is a major contributor to heart disease. An article published in Nutrition Reviews in 2017 concluded that LDL levels could be brought down in those who took krill oil, based on a sample of 662 patients. Other studies have shown consistent findings. A recommended amount: 500 mg to 2,000 mg of krill oil each day as an alternative to fish oil.
Coenzyme Q10
CoQ10 has a significant part to play in keeping mitochondria, which are the energy generators of our cells, in good condition. The heart is the busiest organ in the body, so it needs the most CoQ10 to keep up with its metabolic needs. For those with cardiac ailments, a greater amount of CoQ10 is necessary.
A 2017 study, which examined the outcomes of 14 previous studies, revealed a major advantage of CoQ10 – it was found that participants who took CoQ10 were 31% less likely to succumb to complications arising from congestive heart failure.
A 2014 Medical Science Monitor study suggested that taking 50 mg of Coenzyme Q10 twice a day may be advantageous in alleviating muscle pain associated with statin drugs that are prescribed. Other studies have been conflicting. It is possible that Coenzyme Q10 could lower bad cholesterol, triglycerides, and LP(a) levels in the bloodstream. It is recommended to take CoQ10 in a dosage of 100 mg three times a day or 300 mg once per day.
Red Yeast Rice (RYR)
A 2008 study revealed that Red Yeast Rice in conjunction with lifestyle changes and omega-3 fish oil supplements could decrease LDL (bad) cholesterol levels by as much as 42 percent, which is comparable to the effects of medications like atorvastatin (Lipitor).
A 2008 research from China, which was published in the American Journal of Cardiology, included nearly 5,000 people who had all consumed Red Yeast Rice for a period of almost five years. The researchers determined that, after undergoing RYR therapy for a longer period of time, the chances of experiencing a heart attack again were reduced substantially, no new heart attacks occurred, and the risk of death was reduced by one-third. The researchers reported that RYR had no adverse effects and was not a problem to use.
A 2015 study revealed similar outcomes, prompting researchers to suggest that RYR could serve as an alternative for those who cannot endure statin drugs that reduce cholesterol.
Spirulina
Spirulina, which is highly effective in decreasing cholesterol, is an additional tool to use in fighting against it. A 2008 research project involving people in Mexico demonstrated that consuming spirulina could reduce cholesterol levels and blood pressure in participants.
A study conducted in 2014 demonstrated that consuming 1 gram of spirulina on a daily basis could reduce total cholesterol levels by 16% after a period of 12 weeks. It also lowered triglycerides and LDL (bad) cholesterol. A 2015 study confirmed spirulina’s cholesterol-lowering benefits. It is alright to have spirulina in addition to the medications prescribed to lower something.
Spirulina can be taken as a supplement, and is available to purchase in either tablet or powder form from many brands. The powder formulation is best when adding to foods. I would suggest blending spirulina powder into a smoothie.
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