How To Maintain Your Heart Health?

Heart disease is a leading killer in the United States, Europe, and Asia. Unfortunately, as more countries adopt the Western lifestyle in place of their ancestral diets, heart disease will continue to progress. In the United States alone, heart and vascular disease deaths unnecessarily kill almost 1 million people every year. High blood pressure is one of the leading risk factors for heart disease—more than 1 billion of the world's 8 billion people have high blood pressure.

Chest pain is the primary reason a person visits the emergency room. After graduating from medical school, I was frequently asked why I went into primary care and family medicine, speciafically. The main reason was my interest in preventive medicine. I would always say, "I would rather help patients prevent a heart attack than try to treat one after it has already happened." I am confident that I am on the right path.

Consuming a heart-healthy diet, not smoking, and participating in routine exercise are the three most important things one can do to prevent heart disease. These three factors are more important than any doctor ever perscribed.

Risk Factors for heart disease

• High blood pressure – makes the heart work harder than it's designed to

• Smoking – causes blood vessel damage and promotes clogged arteries

• Diabetes – causes blood vessel oxidative damage

• Obesity – places extra stress on the heart

• Elevated homocysteine – causes oxidative damage to blood vessels

• Elevated C-reactive protein, a marker of inflammation (Learn more about inflammation)

• Family history of heart disease – healthy living can reduce this risk

• High cholesterol – contributes to clogged arteries

• Elevated LDL (bad cholesterol) – contributes to clogged arteries

• Elevated triglycerides – contribute to clogged arteries

• Elevated Lp(a) in blood – a genetic risk factor

• A diet low in fruits and vegetables – a person lacks antioxidants needed for protection

• Diet high in animal-based foods – hormones and chemicals in animal products increase the risk

• Sleep apnea/lack of sleep – puts stress on the heart

• Chronic stress – elevates cortisol levels, which promotes heart disease and the hardening of the arteries

• Depression/anxiety – elevates cortisol levels, which promotes heart disease

• Unresolved conflict – elevates cortisol levels, which promotes heart disease

• Feelings of guilt – elevate cortisol levels, which promotes heart disease

• Diagonal earlobe crease – a genetic risk factor

• Male pattern baldness – a genetic risk factor

The more risk factors a person has, the higher one's risk. The presence of a few risk factors does not mean a person will have a heart attack or stroke. Therefore, reducing as many risk factors as possible is crucial to reducing the risk of heart disease, heart attack, stroke, and death.

Medications that can help reduce risk factors

Modern medicine has a few tools in the "doctor toolbox," which can help reduce risk factors. In those who are at risk, medicine can play a vital role, especially when diet, lifestyle, and supplements are not sufficient. Doctors use blood pressure and cholesterol-lowering medications to try and reduce risk, but living a healthier lifestyle should also be part of the equation.

Foods for a healthy heart

A diet rich in fruits, vegetables, and beans is critical, 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. Four servings per day,

• 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 – is high in oleic acid, an omega-9 fatty acid. Only cook with olive oil at low and medium temperatures.

• Coconut oil – is ideal for cooking at high temperatures and is healthier than canola oil.

• Light sesame oil – acceptable for cooking at high temperatures, has various health benefits.

• Green tea – is good for the heart.

• Purified water – avoid sugary drinks.

• Cardiovascular Supplements

• Magnesium chelate - eases tension in the heart and arteries

• L-carnitine - improves mitochondrial function and is crucial for people with congestive heart failure

• L-Arginine is an amino acid that can treat angina and congestive heart failure.

• Homocysteine is a risk factor for heart disease and can be reduced with folic acid or methyl-folate.

• Theoretically useful for people with heart failure is d-ribose.

• Niacin: It raises healthy cholesterol (HDL). The adverse effect of facial flushing is prevalent.

• Methylcobalamin, also known as vitamin B12, reduces the risk of heart disease by lowering homocysteine.

• Chamomile, wintergreen, peppermint, and lavender essential oils. It can be ingested or distributed in the air—which aids in lowering stress, which can harm the heart.

Wrap Up

The leading cause of death worldwide is heart disease. Those who select healthier lifestyle options can avoid an early death from heart disease by quitting smoking, eating a nutritious diet rich in fruits and vegetables, and engaging in regular exercise. Aiming for at least 10,000 daily steps is a brilliant idea for most people. The prevention of heart disease is also significantly aided by getting a good night's sleep. Consumers frequently choose vitamins and supplements to manage risk factors further and enhance outcomes when dietary and lifestyle modifications are insufficient.