It’s no surprise that maintaining heart health is vital for overall well-being and longevity. When your heart is working well, you have a significantly lower risk of cardiovascular events like heart attacks and strokes – the two leading causes of death worldwide.
A healthy heart also contributes to your quality of life. It plays an important role in how well you age, your overall energy levels, and disease prevention. One recent study found that the overall physiological age of adults with good cardiovascular health is much younger than that of people with cardiovascular disease.
As you age, it’s more important not to neglect your heart health, as the risk of
cardiovascular disease and stroke rises. In fact, the risk of a stroke doubles every 10
years after the age of 55! Being proactive about cardiovascular health throughout your life will lower that risk.
4 Strategies to Support a Healthy Heart
Now for the good news! Making simple lifestyle changes can dramatically slash the risk of premature cardiovascular disease and stroke by a whopping 80%.
Here are four proven methods to safeguard your heart health.
1 – Ensure good quality sleep
Research shows sleep plays an even more important role in cardiovascular health than
we once thought. People who routinely get fewer than five hours of sleep a night
have a much higher risk of heart attacks. The impact seems to be more significant
for women and people with existing health conditions like diabetes.
To protect your heart health, aim for at least 7-9 hours of restful sleep per night. The
quality of your sleep is also important since REM sleep appears to be the most
protective.
To ensure a well-rounded night of sleep, try to establish a regular sleep routine with
consistent bedtimes and keep your room dark and cool.
Scrolling social media in bed? Falling asleep to the TV? The blue light from electronic devices can affect melatonin production, so try to give yourself a break from your phone, computer or TV at least 1 hour before bedtime.
Alcohol, heavy foods, and exercise can also lead to a night of restless sleep, so do your best to avoid these close to bedtime.
2 – Reduce stress as much as possible
Stress hormones like cortisol can help you respond to crises, but they also have
detrimental effects on your health over time. Research shows that stress raises the
risk of cardiovascular disease, coronary artery disease, stroke, and myopathy (a
condition that means your heart isn’t strong enough to pump blood effectively).
It’s important to note that this dynamic doesn’t just apply to extreme-stress events.
Chronic stress also has a negative impact, as does the stress of loneliness.
Of course, it’s often hard to avoid stress, so it’s important to develop healthy ways to
deal with it. When times are tough, remember to practice self-care. That could mean
taking a break from work, reading for leisure, using a sauna, taking a bath, taking a walk
outdoors, or reaching out for support.
Stress-reduction techniques like meditation and deep breathing can also lower blood
pressure and reduce the strain on your cardiovascular system. Studies show this benefit
is particularly strong for women and people with existing hypertension.
3 – Eat for heart health
A heart-healthy diet is one of the most effective ways to improve heart health, and the
standard Western diet of highly processed foods ultimately harms our health. Obesity
increases your risk of poor cardiovascular health, but even if you are within normal
weight range, too much salt, sugar, or saturated fat can harm you. Often, people don’t
realize their blood pressure or cholesterol levels are too high, so it’s important to work
with a healthcare practitioner regularly.
Important dietary strategies include:
● Learn from the Mediterranean diet. One of the most studied diets for heart
health, the Mediterranean diet centers around fresh produce, seafood, healthy
fats like olive oil, and plenty of fiber. Even if you don’t follow it 100%, choosing
those food groups will help support your heart health – some studies show this
diet can reduce your risk of cardiac events by as much as 40%!
● Choose plants. Vegetables are heart superheroes, packed with antioxidants,
vitamins (A, C, K), minerals like potassium and magnesium, and fiber, all vital for
heart health. Their antioxidants combat inflammation and oxidative stress,
shielding blood vessels from damage and lowering heart disease risk.
● Focus on healthy fats. Fat doesn’t have to be the enemy. The right kind of fat is
good for your heart (in moderation, of course). Monounsaturated and
polyunsaturated fats help lower “bad” cholesterol (LDL or low-density lipoprotein)
and raise your “good” cholesterol levels. Good sources include olive oil, nuts,
avocado, salmon, and olives.
● Find the fiber. A high-fiber diet lowers cholesterol and blood pressure. Soluble
fiber, found in many whole grains like oats, beans, psyllium, and some fruits and
vegetables, helps remove excess cholesterol from your blood. A fiber-rich diet
also protects your heart by reducing the risk of diabetes.
● Don’t be afraid of spices. Many spices have strong anti-inflammatory
properties. Turmeric, garlic, saffron, and ginger are not only delicious but can
help lower the risk factors associated with heart disease.
● Supplement as needed. Helpful heart supportive supplements include:
○ Omega 3: may lower triglycerides and reduce inflammation.
○ Coenzyme Q10: supports cellular energy and has antioxidant qualities.
○ Magnesium: regulates blood pressure and helps with heart rhythm.
○ Garlic: lowers cholesterol and blood pressure.
○ Psyllium husk: helps lower cholesterol.
4 – Keep moving!
Muscles need to exercise to perform well, and your heart is no exception. Exercise is
one of the most effective ways to improve heart health. And, you don’t need to run
marathons to have a positive impact.
The American Heart Association recommends 150 minutes a week of moderate activity.
One 2023 study found that only 11 minutes can reduce the risk of cardiovascular
disease by 17%, with the benefits increasing with more time per week.
The important thing is pick an activity you enjoy to stick with it. Some forms of activity
such as yoga or walks in the woods have added benefits of reducing stress, but choose
something that doesn’t feel like a chore.
If you’re new to exercise, consult with a healthcare provider before starting any
program.
Your heart deserves your attention and care! It’s vital not to overlook its health. If you
harbor any concerns or seek guidance in formulating a plan to prioritize your heart’s
well-being, don’t hesitate to reach out. Our team is here to support you in creating
a tailored strategy that showcases love and care for your heart. Whether it’s clarifying
doubts, seeking advice on dietary adjustments, or crafting an exercise regimen, we’re
dedicated to ensuring your heart receives the attention it deserves.
SciTech Daily, Turn Back Your Biological Clock: “Life’s Essential 8” May Make You 6 Years Younger,
https://scitechdaily.com/turn-back-your-biological-clock-lifes-essential-8-may-make-you-6-years-younger/
Medical News Today, “What are the benefits of eating healthy?”
https://www.medicalnewstoday.com/articles/322268
American College of Cardiology, “Insomnia Tied to Greater Risk of Heart Attach, Especially in Women,”
https://www.acc.org/About-ACC/Press-Releases/2023/02/23/18/23/Insomnia-Tied-to-Greater-Risk-of-
Heart-Attack-Especially-in-Women
Harvard Health News, “Blue light has a dark side,“ https://www.health.harvard.edu/staying-healthy/blue-
light-has-a-dark-side
Zhao B, Jin X, Yang J, Ma Q, Yang Z, Wang W, Bai L, Ma X, Yan B. Increased Rapid Eye Movement Sleep Is
Associated With a Reduced Risk of Heart Failure in Middle-Aged and Older Adults. Front Cardiovasc Med.
2022 Mar 29;9:771280. doi: 10.3389/fcvm.2022.771280. PMID: 35425819; PMCID: PMC9001949.
Psychological Health, Well-Being, and the Mind-Heart-Body Connection: A Scientific Statement From the
American Heart Association, https://www.ahajournals.org/doi/10.1161/CIR.0000000000000947
Glenn N. Levine, MD, FAHA, Chair, Beth E. Cohen, MD, MAS, Yvonne Commodore-Mensah, PhD, MHS,
RN, Julie Fleury, PhD, Jeff C. Huffman, MD, Umair Khalid, MD, Darwin R. Labarthe, MD, MPH, PhD,
FAHA, Helen Lavretsky, MD, Erin D. Michos, MD, MHS, Erica S. Spatz, MD, MHS, Laura D. Kubzansky,
PhD, MPH, On behalf of the American Heart Association Council on Clinical Cardiology; Council on
Arteriosclerosis, Thrombosis and Vascular Biology; Council on Cardiovascular and Stroke Nursing; and
Council on Lifestyle and Cardiometabolic Health
Xia N, Li H. Loneliness, Social Isolation, and Cardiovascular Health. Antioxid Redox Signal. 2018 Mar
20;28(9):837-851. doi: 10.1089/ars.2017.7312. Epub 2017 Oct 23. PMID: 28903579; PMCID:
PMC5831910.
Bai Z, Chang J, Chen C, Li P, Yang K, Chi I. Investigating the effect of transcendental meditation on blood
pressure: a systematic review and meta-analysis. J Hum Hypertens. 2015 Nov;29(11):653-62. doi:
10.1038/jhh.2015.6. Epub 2015 Feb 12. PMID: 25673114.
Franquesa M, Pujol-Busquets G, García-Fernández E, Rico L, Shamirian-Pulido L, Aguilar-Martínez A,
Medina FX, Serra-Majem L, Bach-Faig A. Mediterranean Diet and Cardiodiabesity: A Systematic Review
through Evidence-Based Answers to Key Clinical Questions. Nutrients. 2019 Mar 18;11(3):655. doi:
10.3390/nu11030655. PMID: 30889891; PMCID: PMC6471908.
Gan ZH, Cheong HC, Tu YK, Kuo PH. Association between Plant-Based Dietary Patterns and Risk of
Cardiovascular Disease: A Systematic Review and Meta-Analysis of Prospective Cohort Studies.
Nutrients. 2021 Nov 5;13(11):3952. doi: 10.3390/nu13113952. PMID: 34836208; PMCID: PMC8624676.
Schwingshackl L, Schwedhelm C, Hoffmann G, Knüppel S, Iqbal K, Andriolo V, Bechthold A, Schlesinger S,
Boeing H. Food Groups and Risk of Hypertension: A Systematic Review and Dose-Response Meta-
Analysis of Prospective Studies. Adv Nutr. 2017 Nov 15;8(6):793-803. doi: 10.3945/an.117.017178.
Erratum in: Adv Nutr. 2018 Mar 1;9(2):163-164. PMID: 29141965; PMCID: PMC5683007.
Hashemian M, Poustchi H, Murphy G, Etemadi A, Kamangar F, Pourshams A, Khoshnia M, Gharavi A,
Brennan PJ, Boffetta P, Dawsey SM, Abnet CC, Malekzadeh R. Turmeric, Pepper, Cinnamon, and Saffron
Consumption and Mortality. J Am Heart Assoc. 2019 Sep 17;8(18):e012240. doi:
10.1161/JAHA.119.012240. Epub 2019 Sep 5. PMID: 37221812; PMCID: PMC6818008.
Sunkara A, Raizner A. Supplemental Vitamins and Minerals for Cardiovascular Disease Prevention and
Treatment. Methodist Debakey Cardiovasc J. 2019 Jul-Sep;15(3):179-184. doi: 10.14797/mdcj-15-3-179.
PMID: 31687096; PMCID: PMC6822653.
Ried K. Garlic lowers blood pressure in hypertensive subjects, improves arterial stiffness and gut
microbiota: A review and meta-analysis. Exp Ther Med. 2020 Feb;19(2):1472-1478. doi:
10.3892/etm.2019.8374. Epub 2019 Dec 27. PMID: 32010325; PMCID: PMC6966103.
Garcia L, Pearce M, Abbas A, Mok A, Strain T, Ali S, Crippa A, Dempsey PC, Golubic R, Kelly P, Laird Y,
McNamara E, Moore S, de Sa TH, Smith AD, Wijndaele K, Woodcock J, Brage S. Non-occupational physical
activity and risk of cardiovascular disease, cancer and mortality outcomes: a dose-response meta-
analysis of large prospective studies. Br J Sports Med. 2023 Aug;57(15):979-989. doi: 10.1136/bjsports-
2022-105669. Epub 2023 Feb 28. PMID: 36854652; PMCID: PMC10423495.
Recent Comments