Maintaining a Healthy Heart
Although February is notorious for the celebration of Valentine’s Day, it’s also Heart Health Month. Heart disease is the leading cause of death for men and women. Coronary artery disease (CAD) is the most common type of heart disease in the United States, which can lead to a heart attack. Prevention is the number one way to decrease the risk of developing heart disease, which can be done by maintaining a healthy lifestyle, proper nutrition, exercise, sleep, oral care, taking medications, if needed, and so much more. Let’s take a look below at how and why incorporating all these things into your daily routine has a beneficial effect on your heart health!
Lifestyle
Without a doubt, stress is a common occurrence in our everyday life and research has shown that when an individual experiences chronic stress (i.e. bad marriage, toxic boss, etc.) it can have negative implications on the heart. Stress may contribute to other poor health behaviors that are linked to an increase in heart disease and stroke, such as smoking, overeating, poor sleep habits, and lack of exercise. Chronic stress can also lead to elevated blood pressure, which can increase the risk of heart attack and stroke. There are tons of ways to manage stress levels, and many physicians now encourage their patients to take time during their day to ease their stress. Activities can include:
walking or jogging outside
painting, drawing, sculpting
reading, writing, journaling
thought dumping
cooking or baking
yoga, meditation, listening to music
spending time with pets and loved ones
Nutrition
By now, hopefully you know that I love nutrition and I am a firm believer that eating a nutritious diet can benefit all parts of you mind and body. But don’t take my word for it. Current scientific research has shown us that a SAD (standard American diet) leads to an excessive production of pro-inflammatory cytokines, compared to healthier dietary patterns, such as the Mediterranean diet. Atherosclerosis is a buildup of cholesterol, fats, and other substances on your artery walls, and is a major inflammatory disease that contributes to heart disease. Although it can be genetic, the large majority of people who develop atherosclerosis tend to eat a diet that contains excessive amounts of sodium, saturated fats, processed foods, added sugars, cholesterol, and low amounts of fiber, whole grains, and healthy fats. Eating ‘healthy’ doesn’t have to be boring! Just remember to include the following into your diet:
lean protein: chicken breast, turkey, chickpeas, tofu, tempeh, eggs
unsaturated fats: avocado, nuts, seeds, tahini
complex carbohydrates: whole grains, fruits, vegetables, legumes
fiber: mostly found in plant-based foods such as leafy greens, beans, fruits, squash, chia seeds, etc.
To educate yourself more on nutrition, read my article, Nutrition 101: Macronutrients
Exercise
Regular exercise has many positive benefits on the heart. It can help improve insulin sensitivity, alleviate plasma dyslipidemia, reduce blood pressure, maintain a healthy body weight, and reduce inflammation throughout the body. The general recommendation for physical activity recommended by the American Heart Association is moderate exercise for 30 minutes, 5 times per week, although any exercise is better than none at all. The prevalence of obesity in people has exceeded 50% in most countries, and it is a huge risk factor for heart disease. Obesity has been found to increase blood volume, CRP and TNF-alpha, which cause inflammation. Further, obesity increases the risk of high blood pressure, stroke, MI, insulin resistance, and morbidity. Let’s fight obesity together and incorporate daily movements to lower the risk of CVD! Examples include:
walking or running
joining a kickboxing gym
HIIT workouts (check out MadFit on YT)
pilates (check out Move with Nicole on YT)
weight training at home or a gym
playing with the dog in the backyard
joining a sports team
Sleep
Did you know how well you sleep actually impacts your heart health? Researchers at the American Heart Association found that lack of sleep is associated with calcium buildup in the arteries aka atherosclerosis, which like we mentioned earlier, can lead to heart attack and stroke. Studies have also shown that reduced sleep can interfere with our hunger hormones, reducing leptin and increasing ghrelin levels, which ultimately leads to an increased BMI. Finally, sleep disorders, such as sleep apnea, can present with complications of high blood pressure and heart problems due to the sudden drop of blood oxygen levels that the heart receives. Obstructive sleep apnea is a serious condition which can lead to heart attacks, stroke, abnormal heartbeats, and atrial fibrillation. Sleeping is a necessary biological function and we need to give our bodies the right amount of it in order to keep our heart healthy. Check out the tips below to help maintain good sleep hygiene.
Stick to a regular sleep schedule
Avoid going to bed with a full stomach
Keep your bedroom cool, dark, and quiet
Let your bedroom be a space for sleep (and sex) only
Make sure to get sunlight within 30 minutes of waking to maintain a healthy circadian rhythm
See my FREE All Natural Guide To Healthy Sleep
Oral Care
You may be wondering, “how are my mouth and heart related?” but don’t worry because I’m sure plenty of people don’t know this. Research has found that gum disease (periodontitis) is associated with an increased risk of developing heart disease, poor dental health increases the risk of infection in the bloodstream, which can affect heart valves, and that poor oral hygiene is associated with atherosclerotic changes in the carotid arteries. Caring for your teeth isn’t just about having good breath and shiny, white teeth. Maintaining oral hygiene is important in order to reduce the risk of atheroscletoic plaques and ischemic strokes. Make sure to:
brush your teeth at least twice per day
floss at least once per day
change your toothbrush every 3 months
eat nutritious foods
limit the amount of added sugars you eat
schedule regular check ups and cleanings with your dentist
Other factors also play a role in your heart health, such as genetics, medications, smoking, and other risk factors, but I hope this post has given you insight on the importance of maintaining heart health and all the wonderful ways you can do so. Remember to schedule annual wellness checks with your doctor to make sure your blood pressure, cholesterol levels, and body weight are all under control!