4 Lifestyle Strategies for a Healthy Heart
With Valentine’s Day just around the corner, this is the perfect time of year to put the spotlight on heart health. According to the National Center for Chronic Disease Prevention and Health Promotion, heart disease is the leading cause of death for people in the United States. About 697,000 people in the United States died from heart disease in 2020—that’s 1 in every 5 deaths.
While these statistics may appear grim, the good news is that many heart-related conditions are highly preventable or, at the very least, manageable with lifestyle factors such as diet and exercise. In other words, take good care of your heart and it will take care of you!
Keep your ticker in tip top shape with these 4 strategies:
Eat the right foods.
A diet high in fiber-rich vegetables and lean protein and low in processed foods has been linked to reduced rates of nearly all diseases, including heart disease. Eating the right type of fats and a diet low in sugar is also helpful. Dr. Mark Hyman writes, “Although most of us have been taught that a high-fat diet causes cholesterol problems, this isn’t entirely true. Here’s why: The type of fat that you eat is more important than the amount of fat. Trans fats or hydrogenated fats and saturated fats promote abnormal cholesterol, whereas omega-3 fats and monounsaturated fats actually improve the type and quantity of the cholesterol your body produces. In reality, the biggest source of abnormal cholesterol is not fat at all — it’s sugar. The sugar you consume converts to fat in your body. And the worst culprit of all is high fructose corn syrup.”
Focus on healthy fats from things like nuts and seeds, avocados, olive oil, and wild-caught fish along with lean proteins and colorful fruits and vegetables. Whole, unprocessed foods are the way to go when it comes to promoting heart health.
Move your body.
Physical activity is critical for heart health. It’s one of the most effective tools in your toolbox for strengthening the heart muscle, managing weight, and warding off artery damage from high blood sugar and high blood pressure that can lead to heart attack or stroke.
Aim for a blend of aerobic activity (such as brisk walking, running, swimming, and biking) and strength training (bodyweight exercises, lifting weights, etc.). If you’re new to exercise, work your way up to incorporating 30-60 minutes per day of physical activity into your life.
Need some workout inspiration? We’ve got you covered! Browse our YouTube channel for a variety of videos on strength training and stretching exercises.
Track your numbers.
Getting annual blood work done is key for understanding what’s going on in your body. A simple lipid panel (which measures things like cholesterol and triglycerides) and a comprehensive metabolic panel (which measures things like blood glucose levels) will give you insight into how your body is trending year to year.
Comparing your numbers from year to year will help you see if things are staying the same, worsening, or improving based on your lifestyle and dietary habits. We recommend working with a healthcare professional to help you interpret the results and put strategies in action for achieving your best health. Your primary care doctor can be a resource for these tests, or another provider such as a naturopathic doctor, functional medicine practitioner, or a chiropractor like us!
Get regular adjustments.
Believe it or not, chiropractic care actually plays a big role in supporting optimal heart health. By positively influencing the nervous system, chiropractic adjustments can help reduce inflammation throughout the body, including inflammation in the arteries, veins, and heart. Reducing inflammation throughout the heart can help prevent chronic cardiovascular issues from developing. Do your heart some good and maintain a regular adjustment schedule.
Implementing lifestyle habits that take care of your heart will take you a long way in preventing (and even reversing) cardiovascular issues. Stay well!
