Heart Disease Prevention Tips For Heart Health Month

In honour of Heart Health Month, which is February, I’m going to dive into heart health, cardiovascular health, cardiovascular disease, and ways to prevent it. First, I want to emphasize that heart health is a topic I take seriously, as should you. Cardiovascular disease is not just a leading cause of death worldwide but also a condition where prevention can yield significant benefits. Awareness and early intervention can quite literally save lives. Knowing what contributes to heart disease and how to measure your own risks are the first steps to prevention.

I am not an expert in heart health, so I watched this Livegood video on Cardiovascular Health which contains a lot of excellent tips and advice. I have extracted the information and written this blog post based on it:

LiveGood Product Focus Zoom On Cardiovascular Health

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47% of Americans Have at Least ONE Heart Disease-Related Risk Factor

I found this statistic quite shocking. Heart disease is the number one killer, and 47% of Americans have at least one heart-disease-related risk factor. Even though heart disease is preventable, it still causes 20.5 million deaths per year worldwide, and about 695,000 deaths in the USA. So, as Lisa said in the video,

…it’s a really crazy thing to think about, that something we can actually prevent is causing so many deaths.

Here are some statistics from the New York State Department of Health website to think about:

About 695,000 people die of heart disease in the United States every year – that’s 1 in every 5 deaths. Coronary heart disease (CHD) is the most common type of heart disease, killing approximately 375,476 people annually. Every year about 805,000 Americans have a heart attack.
https://www.health.ny.gov/diseases/cardiovascular/heart_disease/

What Are the Key Risk Factors for Heart Disease?

Key risk factors for heart disease include:

high blood pressure,
high cholesterol,
smoking,
obesity,
a sedentary lifestyle,
and a family history of the disease.

Atherosclerosis is a major concern when it comes to heart health. It refers to the buildup of plaque, which is a cholesterol or fat buildup, in the arteries. This leads to a thickening or hardening of the artery walls. The dangerous thing about atherosclerosis is that it is insidious, meaning it often goes unnoticed until it’s too late.

Shockingly, a third of people with atherosclerosis suffer from sudden death without ever knowing they had heart disease. This highlights the importance of taking proactive steps to prevent heart disease and maintain a healthy heart.

Understanding these risks and how they specifically apply to you can be a life-saver.

Know Your Numbers

“Knowing your numbers” is an advice I stand behind. It refers to being aware of critical health markers such as blood pressure and cholesterol levels. These numbers offer a glimpse into how well your cardiovascular system is functioning and signal when you might need to take action.

Monitoring your heart health is a critical part of disease prevention. Regular check-ups with your healthcare provider, using a blood pressure monitor at home, and getting a full lipid panel test or running a home cholestoral test to see your cholesterol numbers are a couple of things you can do. You can even monitor your blood sugar level at home with a simple finger pricker even if you aren’t diabetic; it is all about prevention, that’s the goal here.

In the video, Ryan stresses that you should know your LDL, HDL, lipoprotein A, APO proteins, thyroid function, iron levels, and ferritin levels. These are all basic biomarkers that should be routinely tested. Once you have this information, it’s essential to implement lifestyle strategies to improve your heart health. Even making small changes and documenting them can lead to significant improvements over time.

Remember, acknowledgment of risk is the precursor to action. By actively managing these risks, you’re taking charge of your heart health. Read on as I outline how to translate this awareness into daily lifestyle choices that champion your cardiovascular wellness.

Embracing a Heart-Healthy Lifestyle: Diet and Beyond

A heart-healthy lifestyle isn’t defined by just one thing you do, but rather the sum of consistent choices you make over time. There are five things to think about:

(1) Diet is one cornerstone of heart health. For example, the Mediterranean diet is renowned for its benefits to the cardiovascular system. This diet emphasizes fruits, vegetables, whole grains, nuts, and seeds, along with healthy fats such as olive oil, and it suggests fish and poultry over red meats. It isn’t simply about restrictions; it’s about enjoying a variety of nutrient-rich foods in the right amounts. As Lisa said,

The Mediterranean diet has been proven to help reduce heart disease by 33%, and some of the major drugs for heart disease are only proven to prevent heart disease by 25%. So, it just shows how important lifestyle really, really, really is.
(See the Footnotes for sources)

But your heart needs more than just good nutrition. (2) Regular physical activity is another pillar of heart health. The American Heart Association suggests at least 150 minutes of moderate-intensity aerobic activity every week. Exercise can lower blood pressure, improve your cholesterol profile, and help you maintain a healthy weight.

What’s not to forget is the implications of stress on your heart. (3) Chronic stress can lead to high blood pressure and increased risk for cardiovascular disease. Techniques like deep breathing, meditation, and yoga can be effective for stress management. Integrating these practices into your daily routine can make a significant impact.

Never underestimate the value of (4) a good night’s sleep for heart health. Adequate sleep allows your body to repair itself. Aim for 7 to 9 hours nightly, as studies have shown that people who do are less likely to develop heart disease.

Lastly, proper (5) hydration is often overlooked but plays a crucial role in heart health. Aim to drink plenty of water throughout the day, as dehydration can strain the heart and lead to elevated blood pressure. Consider adding electrolytes to your water, especially if you’re physically active or live in a hot climate, to maintain proper hydration levels.

Setting Goals for Sustained Heart Health Commitment

When it comes to promoting the health of your heart, setting realistic goals is a vital step. Perhaps you’re familiar with the rush of motivation that comes with starting a new health plan. Yet, the struggle often lies in staying the course.

One of the most effective strategies for ensuring adherence is to set small, manageable goals. Think of these as incremental steps towards a larger objective. For instance, if exercise is your target, starting with a daily 10-minute walk and gradually increasing the duration can be less daunting than committing to an hour at the gym right away.

Dietary changes, too, can be overwhelming. If the Mediterranean diet is your aim, begin by incorporating one element at a time, like opting for olive oil over butter or adding a serving of fish to your weekly meals. Celebrate these small successes; they add up.

As for stress reduction, instead of attempting an hour of meditation daily, you might find brief, regular mindfulness exercises to be more achievable. Sleep improvements can start with establishing a consistent bedtime routine. And for hydration, carry a water bottle; it’s a simple reminder to drink more water throughout the day.

It’s also beneficial to track your progress. Use an app or a journal to note your achievements. This not only helps you stay on track but also lets you look back and appreciate the distance you’ve come. Remember, it’s about progress, not perfection.

Celebrating milestones, no matter how small, is crucial. Each goal you meet is an advancement towards better heart health and deserves recognition. After all, each step forward is a step away from the risks of heart disease.

Supplements for a Stronger Heart: Guidance and Personalization

When it comes to heart health, sometimes a wholesome diet and regular exercise may not be enough, especially considering the unique needs of each individual. This is where supplements can play a supportive role. Common supplements for heart health include berberine, magnesium, omega-3 fatty acids, ubiquinol, multivitamins, and vitamin D. Each of these has been linked to cardiovascular benefits, such as improving lipid profiles, reducing inflammation, and enhancing heart muscle function.

Specifically looking at products such as Livegood Organic SuperReds can offer a convenient way to support your heart health, thanks to a blend of antioxidants and plant-based nutrients designed to complement a heart-healthy lifestyle. However, it’s important to remember that supplements are not one-size-fits-all. What works wonders for one person may not be the best choice for another.

Personalized advice is key when deciding to include supplements in your routine. Consulting with a healthcare professional can ensure that your supplement choices align with your specific needs and health status. Remember, supplements are just that – a supplemental part of a comprehensive approach to heart health that includes diet, exercise, and lifestyle management.

Finally, cultivate a positive mindset and attitude towards health. Celebrate your successes, no matter how small, and be gentle with yourself during setbacks. Remember that improving heart health is a journey, and every step you take towards better habits is a step in the right direction.

David Hurley

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Footnotes

PREDIMED Trial: This large randomized controlled trial followed over 7,000 participants in Spain for five years. Those assigned to a Mediterranean diet supplemented with either olive oil or nuts had a 30% lower risk of major cardiovascular events compared to those on a low-fat control diet. [Source: https://www.ncbi.nlm.nih.gov/books/NBK557733/ ]

Lyon Diet Heart Study: This study involved 605 patients who had already had a heart attack. Those assigned to the Mediterranean diet had a 57% lower risk of death from all causes after four years compared to those on a standard low-fat diet. [Source: https://pubmed.ncbi.nlm.nih.gov/12700623/ ]

Meta-analysis of 22 trials: This study combined data from 22 randomized controlled trials and found that the Mediterranean diet was associated with a 27% lower risk of major cardiovascular events. [Source: https://dmsjournal.biomedcentral.com/articles/10.1186/s13098-023-01052-7 ]

Meta-analysis of 17 trials: This study found that the Mediterranean diet was associated with a 23% lower risk of major cardiovascular events, and a 19% lower risk of coronary heart disease specifically. [Source: https://pubmed.ncbi.nlm.nih.gov/26528631/ ]

It’s important to note that the specific risk reduction may vary depending on individual factors and the quality of the Mediterranean diet followed. However, these studies provide strong evidence that the Mediterranean diet can be a powerful tool for preventing heart disease.

Disclaimer

While I strive to provide accurate and helpful information, the content on this blog should not be considered a substitute for professional medical advice or consultation. I cannot guarantee the quality, suitability, or safety of any product or service offered by third parties through this website, including those advertised through Google Adsense or other ad brokers. I encourage you to conduct your own research and due diligence before making any purchases based on these advertisements.

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