The Best Supplements and Evidence-Based Herbs for Heart Health
In the US, cardiovascular disease affects one person every 34 seconds, making it a serious health risk. One of the main causes of death in the nation and a major contributor to high medical expenses is heart disease, a form of cardiovascular disease. Since many risk factors for cardiovascular disease are avoidable and changeable, it's critical to be aware of them. The risk of cardiovascular disease and its associated health problems can be decreased with early identification and control of these risk factors. Continue reading to discover the different herbs and supplements that practitioners of functional medicine recommend to promote cardiovascular health.
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Cardiovascular Disease: What Is It?
The term "cardiovascular disease" (CVD) describes a collection of conditions that impact the heart and blood vessels. Globally, CVDs are a major cause of death and disability. Heart failure, heart attack, stroke, arrhythmias, peripheral artery disease, and coronary artery disease are all included in this group. Atherosclerosis, which happens when arteries constrict as a result of plaque accumulation and impede blood flow, is linked to a number of CVDs.
- Heart-Healthy Living: What Is It?
Understanding your risk for CVD and making thoughtful, healthful decisions to promote heart health are key components of heart-healthy living. According to the CDC, high blood pressure is a leading cause of death worldwide each year and is a significant risk factor for CVD. Other risk factors for CVD include high cholesterol, diabetes, obesity, smoking, excess alcohol consumption, physical inactivity, a Western diet, aging, and obesity.
One of the most important initial steps in developing a healthy lifestyle is actively managing your health. Working with a qualified functional medicine physician and discussing risk assessment lab testing with your physician can help lay the groundwork for cardiovascular health and maximize test results before any serious health problems arise.
The following lifestyle choices are included in heart-healthy living:
Heart-Healthy Food
The DASH and Mediterranean diets are frequently suggested as heart-healthy eating regimens because they may promote normal blood pressure, cholesterol, and inflammatory levels. Consuming a range of fruits and vegetables, whole grains, premium dairy, lean protein, and healthy fats are all emphasized in these diets. Additionally, they advocate cutting back on processed foods, alcohol, added sugars, saturated and trans fats, and salt.
Changing one's diet might be difficult. It can be beneficial to work with a functional nutritionist or registered dietitian to develop new eating habits that will help you reach your health and nutritional objectives.
Engaging in Exercise
According to the Physical Activity Guidelines for Americans, adults should aim for the following levels of activity (6):
- Weekly moderate-intensity aerobic exercise of 150–300 minutes.
- 75–150 minutes per week of aerobic exercise at a high level.
- A mix of physical exercise ranging from mild to intense.
- Strength exercise for muscles at a moderate to high intensity at least twice a week
Long periods of sitting and inactivity may be associated with an increased risk of heart disease, type 2 diabetes, and other illnesses, according to research. On the other hand, more physical activity is linked to better general health and a decreased chance of illness.
Handling Stress
High blood pressure and other cardiovascular risk factors can be exacerbated by emotional stress and inappropriate coping strategies. Counseling, meditation, exercise, and biofeedback are examples of heart-healthy mindfulness-based techniques that can be learned and used to promote both physical and emotional well-being.
Quitting Smoking
Finding support to stop smoking is crucial if you smoke. Avoiding secondhand smoking has other advantages. Smoking and smoke exposure can alter blood vessels, increasing the risk of CVD.
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