Natural Ways to Support Heart Health

Heart health is something that we should always be thinking about since our heart is what keeps us going. Here are some considerations to keep your heart in tip top shape.

De-stress for Your Heart

Stress can affect our body in many ways, including impacting our heart health. We can experience higher blood pressure when stressed. High blood pressure makes our heart work harder; over time, this can be very taxing on our heart and could lead to a higher chance of heart attack or stroke. Take a minute to think about how you manage stress.

Here are two questions to consider:

• Do you have anything you enjoy that you can incorporate into your day to help your stress level?
• Do you have a hobby or interest that maybe you haven’t done in a while that you brings you joy and could help you de-stress?

Intentionally adding more joy to your daily life can help release feel good endorphins and reduce your overall stress.

Lower Your Blood Pressure through Diet

Diet is important for many aspects of our health, especially our heart. Low sodium diets such as the DASH diet have long been suggested for those who need to keep their blood pressure low. Make sure to check labels on food for salt content and do your best to resist picking up that saltshaker!

Fats and types of fats can also be important when eating for heart health. Fried, greasy foods could increase our cholesterol levels, which can lead to dangerous clogging of the arteries of the heart. French fries might be tasty but eat these in moderation to keep your heart and blood vessels happy. And try not to avoid fats altogether; good fats such as healthy oils (in moderation) can support overall health. Before you decide to make any major dietary changes, talk to your health care provider to make sure it’s right for you and your specific health needs.

It was long thought that only bad fats could cause clogging of our arteries, but more recent research also suggests that sugar can contribute to plaque formation in the arteries. Sugar can trigger inflammation in the body, and it can trigger this inflammation in the lining of the blood vessels. It’s believed that inflammation in the lining of the blood vessels is one of the steps in plaque formation.  To keep sugar levels down, stick to natural sugar substitutes such as stevia and monk fruit. What about the fake sugar alternatives? Several of the fake sugar substitutes may contribute to gut and hormone imbalances. A recent study also showed that one of these fake substitutes raised blood sugar levels!

Use Anti-Inflamatory Spices

If eating a healthier heart diet seems boring or bland, add some spice! Spices can add more flavor to food and often have health benefits of their own. Cinnamon has blood pressure and blood sugar lowering effects. Try adding some to your morning oatmeal or yogurt. The bright yellow spice, turmeric, will make your food more appealing to look at and taste. Turmeric can act as a natural anti-inflammatory, which could help support the lining of the blood vessels that bring blood flow to the heart. Turmeric and cinnamon together can make a delicious tea to help you get a heart healthy start to your day.

Strengthen Your Heart Muscle

When done safely, exercise that raises our heart rate, also known as cardiovascular exercise or cardio, can support heart health. This type of exercise makes the heart muscle work harder and can help strengthen the muscle. The heart is a large muscle and could use strengthening just like the other muscles in our body.

How else can you work up a sweat? Use a sauna. Research suggests that time spent in a sauna, steam or infrared, can raise our heart rate and mimic the benefits of cardiovascular exercise. Always remember to start slow when starting a new exercise program and of course check with your health care provider first.

Support Your Heart with Supplements

If you're doing all these things for your heart health and keeping up with seeing your health care provider, what else can you do for your heart? Consider adding supplements for heart health and support. Not all supplements are right for everyone, and some may even interact with certain medications, so check with your health care provider and/or pharmacist before starting a new supplement.

Omega fatty acids, such as those found in fish oil, are a good type of fat that could support the heart by decreasing inflammation in the blood vessels of the heart. Fish oil can be found in a capsule or liquid form. Fish oil could also be used to lower the bad cholesterol triglycerides while raising the good cholesterol HDL.

Coenzyme Q10, or CoQ10, has been suggested through several research studies to support heart and cardiovascular health in many ways. CoQ10 may lower blood pressure, help symptoms of heart failure, and could decrease the chance of another heart attack in those who have already had one. Also, certain medications including statins may lower the levels of CoQ10 your body makes naturally so you may need to supplement if you are taking one of these medications.

If high blood pressure is a concern, consider fermented garlic. Garlic capsules can help lower blood pressure in conjunction with other measures such as blood pressure medication. Worried you'll smell like garlic? Most garlic capsules have been processed so that there is little to no garlic odor.

Working with a professional can help ensure you’re taking the supplements that are most beneficial for your personal health. Consider a vitamin and supplement consult at Natural Wellness at Icaria, located on the campus of ProMedica Wildwood Orthopaedic and Spine Hospital. I will review your current medications, health conditions, labs and current supplements before any recommendations are made.

Your heart works hard every day. Show it some love by taking some heart healthy steps!