Valentine’s Day in February is known for its chocolates, flowers, and heart-shaped cards – all wonderful symbols of love. But what about the human heart? February is also American Heart Month, a time to show our love to this vital organ! Today, we’re sharing some simple ways to reduce your risk of heart disease.
This annual observation began in 1964 when President Lyndon B. Johnson, a heart attack survivor, declared the first American Heart Month to raise awareness about heart disease and prevention. Decades later, heart disease remains the leading cause of death in the U.S., affecting 1 in 5 Americans, according to the Centers for Disease Control and Prevention (CDC).
Simple Ways to Reduce Your Risk of Heart Disease
In order to begin exploring some simple ways you can work to reduce your risk of disease, we must first understand it.
The primary culprit behind heart disease is coronary artery disease, involving the buildup of cholesterol plaques in the arteries (atherosclerosis). This condition limits blood flow to the heart, increasing the risk of heart attacks. Beyond being a physical issue, atherosclerosis is also an inflammatory process influenced by lifestyle like diet, exercise, and stress.
Heart disease has been persistent despite advances in medicine. Why? A major factor is poor dietary habits. The CDC reports that only 1 in 10 Americans consumes the recommended daily intake of fruits and vegetables, and processed, convenience-based foods dominate the typical diet.
The Role of Diet in Heart Health
Food plays a major role when it comes to either promoting or preventing heart disease. Here are some overall dietary guidelines to protect your heart:
Fats: The Good, The Bad, The Ugly
- Healthy Fats: It is essential to incorporate more omega-3 and unsaturated fats in your diet.
Sources of Omega-3 Fats: Wild salmon, cod, sardines, walnuts, chia seeds, flaxseeds, and hemp hearts. These improve cholesterol by increasing HDL (good cholesterol) and lowering triglycerides.
Sources of Unsaturated Fats: Avocados, almonds, olives, sesame, sunflower, and pumpkin seeds. These help reduce LDL (bad cholesterol) and provide antioxidants to help fight inflammation. - Unhealthy Fats: Unhealthy fats are defined as saturated and trans fats.
Sources of Saturated Fats: Found primarily in red meats, high-fat dairy products, and fried foods, these increase LDL and triglycerides.
Sources of Trans Fats: Found in processed foods containing partially hydrogenated oils, trans fats increase LDL and lower HDL. Avoid these by reading food labels carefully.
Sugar: A Hidden Threat
Excess sugar is stored as fat, raising triglycerides and contributing to atherosclerosis. The American Heart Association recommends limiting added sugar to 6 teaspoons (24g) per day for women and 9 teaspoons (36g) for men. Checking the labels of your products for hidden sugars, especially in processed foods and beverages is key.
Sodium: A Silent Culprit
Excess salt intake can elevate blood pressure and inflammation, straining the heart. Aim for less than 1,500 mg of sodium daily. Check labels on processed and frozen foods, as these are often hidden sources of sodium.
The Latest Data on Heart Disease
Recent data from the American Heart Association (2024) highlights some concerning trends:
- Younger Populations Affected: Atherosclerosis has been observed in individuals as young as their teens, emphasizing the need for early prevention.
- Racial Disparities: Black Americans have disproportionately high rates of hypertension, a major contributor to heart disease. Addressing systemic barriers to healthcare access is critical for reducing these disparities.
- Lifestyle Impact: Regular physical activity can reduce the risk of heart disease by up to 50%, yet fewer than 25% of Americans meet the recommended activity levels.
Proactive Steps for a Healthy Heart
- Preventing heart disease starts with implementing a heart-healthy lifestyle early. Here’s how with some simple steps:
Adopt a Heart-Healthy Diet
- Focus on Whole Foods: Incorporate plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. Fabulous foods that help our hearts include blueberries, pomegranate, garlic, and fennel, to name a few.
- Limit Processed Foods: Avoid foods high in trans fats, added sugars, and sodium.
- Balance Your Plate: Aim for half your plate to be fruits and vegetables, one-quarter lean protein, and one-quarter whole grains.
Utilize Supplements and Herbs
- Helpful Herbs: Utilize herbs such as hawthorne berry (Crataegus), rose, and linden tree. Discuss a plan with your naturopathic doctor to determine which herbs will best serve you.
- Key Supplements: Your naturopathic doctor may also recommend one or more of the following supplements for overall heart health:
- Arjuna Heart: A combination of two classic heart-healthy herbs: Arjuna (Terminalia arjuna) and Indian Elecampane (Inula racemosa) along with a suite of heart-healthy vitamins.
- Carditone: Supports the maintenance of blood pressures already within a normal range and delivers heart-healthy micronutrients and phytochemicals (can be dangerous to take with other medications – check with your doctor).
- NiaVasc: Supports lipid levels already within the normal range, especially high-density lipoprotein cholesterol (HDL-C) levels.
- Nattopine: Supports healthy blood clotting and circulation by breaking down fibrinogen, a protein linked to blood clot formation. Helps maintain healthy blood viscosity and pressure.
- Magnesium: An essential mineral that supports heart health by helping to maintain normal blood pressure, steady heart rhythms, and proper muscle function.
Exercise Regularly
Physical activity will strengthen your heart muscle, improve circulation, and help manage weight.
- Recommended Activity Levels: Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, cycling, or swimming. A great way to track your minutes is by using the OASH Move Your Way Activity Planner (a totally free resource!).
- Strength Training: Include muscle-strengthening activities (like resistance training or yoga) at least twice a week to improve overall fitness and metabolism.
- Short Sessions Work Too: Even 10-15 minute sessions of walking after meals can benefit heart health by improving blood sugar control and circulation.
Drink Alcohol in Moderation
Excessive alcohol intake can raise blood pressure, cause weight gain, and increase your risk of heart disease.
Guidelines for alcohol consumption:
- Females: No more than one drink per day.
- Males: No more than two drinks per day.
(A “drink” is defined as 12 oz. of beer, 5 oz. of wine, or 1.5 oz of distilled spirits).
If you’re trying to cut back or go alcohol-free, opt for sparkling water with fresh fruit, herbal teas, or non-alcoholic “mocktails”.
Prioritize Sleep
Sleep is SO important for heart health. Poor sleep can increase stress, raise blood pressure, and disrupt metabolic processes.
- Recommended Amount of Sleep: Adults should aim for 7-9 hours of quality sleep per night.
- Sleep Tips: Create a relaxing bedtime routine, avoid caffeine late in the day, and minimize your screen time before bed.
Manage Stress
Chronic stress will take a toll on your heart, contributing to high blood pressure and unhealthy coping habits such as overeating or smoking.
Stress management techniques include:
- Practice mindfulness meditation or deep breathing exercises.
- Engage in hobbies or activities that bring you joy.
- Stay connected with loved ones and seek professional support if needed.
Avoid Smoking
Smoking damages blood vessels, reduces oxygen in the blood, and significantly increases the risk of heart disease. Need help quitting? Reach out to your provider for resources such as counseling, support groups, and medication if necessary.
Don’t Skip Your Routine Check-Ups!
Incredibly vital to your overall health success, seeing your primary care provider regularly can help catch potential problems early. Be sure you’re monitoring blood pressure, cholesterol levels, blood sugar levels, and weight. Talk to your provider about heart health screenings as well, especially if you have a family history of heart disease or other risk factors.
At Whole Health Naturopathy, we’re here to support your journey to a healthier heart. Our naturopathic doctors can provide personalized guidance to help you reduce your unique risk of heart disease through sustainable lifestyle changes. This American Heart Month, show your heart some love and make time for these key actions that contribute to a healthier, happier you!
Note: This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition.