“Healthy habits are your heart’s desire.” ― Anonymous
Introduction | Diet | Physical Exercise | Stress | Environment | Lifestyle Strategies | Supplements | Essential Oils | Final Thoughts | Takeaway Points | References | Disclaimer
Introduction
When it comes to our well-being, whether it is our heart health or any other system or organ, prevention is always better than cure. Gaining knowledge on how we can improve our health naturally can save us visits to the doctor and unnecessary medications. If we make adjustments to our diet, include physical exercise, limit stress, take care of our immediate environment, and change other unhelpful habits, we can improve the functioning of our cardiovascular system and support it as we age.
Heart health and the diet
The impact of diet on heart health is immense. What you eat and drink directly reflects on your overall health, including its cardiovascular components. The notion of what constitutes a heart-healthy diet has been under debate for a long time. Dietary guidelines have been changing over the last few decades, and science has delivered new insights into what causes the cardiovascular system to malfunction.
Foods and food ingredients that raise blood glucose and triglyceride levels and promote the formation of sdLDL [pro-atherosclerotic LDL particles] in the blood should be avoided at all costs.
Among these, we find:
"[...] massive overconsumption of carbohydrate can also increase lipogenesis. [...] This rise in blood triacylglycerol concentration could be due to increased de novo lipogenesis or to reduced clearance of lipid from the blood."[2]
All of the foods and ingredients listed above promote abnormal lipid metabolism and increase the risk of developing high blood pressure, atherosclerosis, and other heart diseases.
Helpful habits and tips:
Diets that limit carbohydrates [low-carb diets] and encourage whole-food consumption, incorporate healthy fats, fresh vegetables and fruits, unprocessed meat and fish, and promote regular water intake will benefit the heart.
Cooking at home has been shown to improve health outcomes over frequent eating out. It gives you more control over the ingredients you eat and helps you stick to a diet, which results in lower BMI scores[15][16] and improved health.
Shop in the whole-food sections of the store and skip the ails with ultra-processed and processed foods.
The importance of physical exercise
Movement and physical exercise are other elements that contribute to the good functioning of the cardiovascular system. The benefits of physical activity for heart health include:
According to research, aerobic training combined with strength-training exercises has the greatest positive impact on our hearts[37][38]. It provides a well-rounded movement routine that, when performed on a regular basis, decreases the risk of developing cardiovascular problems and diseases.
Helpful habits and tips:
Physical exercises should be done at least three times per week to achieve measurable results. They must be well suited to your current abilities, age, and health status.
Regardless of the activity you choose, there is a maximum heart rate that should not be exceeded during exercise in order to be safe. The maximum heart rate is determined by two factors: age and exercise intensity[39]. Familiarize yourself with official guidelines on that matter.
Make exercise safe. Use proper equipment, clothing, and shoes, and create a safe environment to make the most of your workout session.
The effects of stress on heart health
Stress has been shown to have negative effects on cardiovascular health. Both acute and chronic stressors can cause inflammation in the body. However, chronic stress plays a significant role in the development of heart disease. Chronic stress causes a low-grade inflammatory response by activating peripheral and neuroinflammation[40].
“IL-6 and CRP, the two important biomarkers of systematic inflammation, are considered indicative and potentially predictive for atherosclerosis.”[40]
Furthermore, chronic inflammation raises blood pressure. When we are stressed, our bodies produce more cortisol, which constricts blood vessels[41]. Narrower vascular passages require the heart to work harder to maintain proper blood circulation[42] resulting in the development of hypertension.
Stress can also have an impact on cardiovascular health by altering lipid profiles. It has been shown to raise total and LDL cholesterol while lowering HDL cholesterol[43].
“Researchers reported lipid disorders; related to job stress in professional drivers. Their study showed the effects of stress on triglycerides, low density lipoprotein (LDL), and high density lipoprotein (HDL). Scientists showed the relationship between job stress and dyslipidemia including total cholesterol and LDL and decreased HDL.”[43]
Lipid profile variations are detected and interpreted as indicators of atherosclerosis and heart disease. Elevated triglyceride levels, the presence of sdLDL molecules, and a low number of HDL particles all predict cardiovascular disease.
Helpful habits and tips:
Limit your stress levels. Practice yoga, meditation, and mindfulness to manage your tension.
Addressing the underlying cause of its chronic manifestations is critical to maintaining proper heart function.
Environmental factors
Environmental factors, which are less commonly considered, also contribute to the development of heart problems. Air pollution, both indoors and outdoors, plays a significant role in the development of health problems. Particulate matter [PM], VOCs [volital organic compounds], sulfur oxide, nitrogen oxide, and carbon monoxide are just a few of the pollutants found in urban air that cause illness. Chronic exposure to these elements has been associated with an increased risk of developing heart disease[44].
Drinking water can also contain contaminants and heavy metals like arsenic or lead[45][46][47]. Water contaminants are thought to contribute to a variety of cardiovascular conditions, including arrhythmias, coronary artery disease, high blood pressure, atherosclerosis, and cerebrovascular disease.
"[...] mounting evidence supports that arsenic in drinking water causes increased risks of coronary artery disease, including increased mortality[...]"[48]
Furthermore, pesticides and other persistent organic pollutants [POPs] found in food, such as polychlorinated biphenyls [PCBs] or dioxins, have been linked to poor cardiovascular health[49][50].
"In a cross-sectional analysis from the US National Health and Nutrition Examination Survey (NHANES) 1999–2002, concentrations of PCBs and pesticides in serum were positively related to cardiovascular disease prevalence"[50]
Helpful habits and tips:
Eating organic foods limits your exposure to POPs and other food contaminants.
Drinking filtered tap water can reduce the risk of ingesting pollutants from the water.
Installing air purifiers in your home or office can help improve the quality of indoor air.
Making informed decisions when looking for a suitable living space. Check for pollution and contamination sources in the area you intend to relocate to.
Choosing 'clean' household and bodycare products that are natural, safe, and contain healthy ingredients limits your exposure to phthalates, bisphenols, artificial fragrances, and other harmful substances.
Lifestyle strategies that support a healthy heart
Making lifestyle changes like quitting smoking, getting enough sleep, and intermittent fasting can help us have and maintain a healthy heart for the rest of our lives.
A healthy cardiovascular system is heavily reliant on getting enough quality sleep. Short sleep durations and sleep disturbances, such as sleep apnea and insomnia, are thought to contribute to the development of dyslipidemia, hypertension, and inflammation, as well as an increased risk of heart attack and stroke[51][52][53].
Intermittent fasting is another effective cardiovascular support strategy. Intermittent fasting facilitates the body's transition from glucose to ketones as an energy source. It leads to lower triglyceride, LDL, and total cholesterol levels. It also reduces systemic inflammation, which prevents the formation of atherosclerotic plaques. Finally, it regulates the body's blood pressure, weight, and glucose metabolism[54][55][56].
If you smoke, quitting will benefit your cardiovascular system. Smoking contributes significantly to the development of coronary artery disease. It causes atherosclerosis, coronary thrombosis, coronary artery spasms, and cardiac arrhythmias. Furthermore, smoking reduces the blood's ability to deliver oxygen efficiently[57][58].
"Tobacco smoke is both prothrombotic and atherogenic, increasing the risks of acute myocardial infarction, sudden cardiac death, stroke, aortic aneurysm and peripheral vascular disease. Even very low doses of exposure increase the risk of acute myocardial infarction."[58]
Helpful supplements
Regular use of certain supplements can help prevent heart problems from developing, especially as we age. Vitamins D3 and K2, magnesium, calcium, and potassium are essential for heart health. Also, omega-3 fatty acids have been found to have protective effects on the cardiovascular system. Dietary supplements, as the name implies, are meant to be used in conjunction with a healthy and well-balanced diet and lifestyle.
Vitamin D and K deficiencies can harm the cardiovascular system. They increase the risk of hypertension and cardiovascular events, as well as having an impact on mortality[59]. Vitamin K2 alone was found to reduce the risk of coronary heart disease[60]. Low vitamin D levels, on the other hand, have been linked to an increased risk of myocardial infarction[61].
Furthermore, supplementing with minerals such as magnesium, potassium, and calcium supports heart function. Potassium helps maintain proper heart rhythm[62]. Magnesium and calcium both play important roles in sustaining a heartbeat. They help the heart muscle to constrict and relax[63][64]. Deficiencies in these essential minerals are associated with heart arrhythmias and changes to blood pressure[62][65].
Omega-3 fatty acids, such as DHA, EPA, and ALA [alpha-linolenic acid], can protect the heart by lowering triglyceride levels, reducing inflammation and thrombosis, and lowering blood pressure[69].
Before taking any supplements, consult your doctor to identify any deficiencies. Dietary modifications should be the first step in addressing nutritional deficiencies. To further learn about what depletes each of these nutrients in our bodies, refer to the Nutritional Guide section of this website.
Essential oils that promote heart health
Plant life also contains a diverse range of constituents that have positive effects on the human cardiovascular system. Essential oils, which are highly concentrated plant extracts, contain compounds that can affect a variety of cardiovascular elements and parameters.
Holy basil[66][67], martyl[68], laurel[68], and rosemary[76] essential oils have been found to influence lipid profiles.
Valerian[70], lemon balm[71], lavender[72], ylang-ylang[72], and majoram[72] essential oils may help reduce blood pressure levels.
Lavender[73], cinnamon[74], and ginger[74] essential oils improve blood circulation.
Eugenol[75] found in clove, cinnamon, and holy basil, is a potent anti-inflammatory compound that may reduce the risk of developing cardiovascular disease.
Juniper, conehead thyme, bay laurel, honey myrtle, and eucalyptus[77] essential oils have potent antioxidant and antihypertensive properties.
To learn more about dosing and safety precautions when using essential oils at home, visit the Essential Oils section of this website, which recommends proper dilution ratios and carrier oils and explains application methods.
Final Thoughts
Good heart health is a fundamental requirement for a fulfilling and active life. To achieve optimal cardiovascular function as we age, prioritize healthy, whole-food, low-carb nutrition, engage in regular physical activity, and embrace lifestyle changes. Be mindful of the impact of your immediate environment and daily stress on cardiac health, making adjustments as needed. Additionally, dietary supplements and essential oils have shown efficacy in promoting heart health. Vitamins, minerals, and omega-3 fatty acids play crucial roles, and their supplements can help overcome nutritional deficiencies. Essential oils are a safe addition to your daily routine, providing an extra step toward better heart health.
As you consider these insights, consult with healthcare professionals to create a personalized plan for maintaining and enhancing your heart health.
Takeaway Points
Embrace a whole-food, low-carbohydrate diet for heart health.
Prioritize regular physical activity to keep your heart healthy.
Recognize the adverse effects of stress on the cardiovascular system and implement strategies to manage them.
Be aware of potential pollutants in your living and working spaces that may impact heart health.
Improve cardiovascular function by prioritizing quality sleep, intermittent fasting, and quitting smoking.
Ensure adequate intake of vitamin D3/K2, magnesium, calcium, potassium, and omega-3 fatty acids for heart health.
References
This article contains 77 citations:
Disclaimer
Read carefully: