Tips for Cardiovascular Health

February is the perfect time to prioritize heart health, and small, intentional steps can have a big impact. Heart disease remains the leading cause of death worldwide, accounting for nearly 18 million deaths annually. In the United States, someone has a heart attack every 40 seconds. These statistics highlight the importance of taking proactive measures to protect your heart. From nutrition to movement and innovative wellness tools, here are three ways to care for your heart and strengthen your overall health:

1. Heart-Healthy Foods

The foundation of cardiovascular health starts on your plate. A balanced diet can lower cholesterol, improve blood pressure, and reduce the risk of heart disease. Here are some heart-friendly choices to incorporate into your meals:

• Lean Meats: Choose poultry and fish over red meat, which should be limited due to its high saturated fat content. Tuna, in particular, is an excellent source of omega-3 fatty acids, which support heart health. Consider supplementing with a high-quality omega-3 supplement, like Tuna Omega-3 Oil from Standard Process*, for an extra boost.

• Healthy Fats: Replace unhealthy fats with heart-friendly options like avocados, nuts, and seeds. Use olive oil instead of vegetable or canola oil for cooking and dressings to reduce inflammation and promote cardiovascular health.

• Whole Grains: Incorporate fiber-rich whole grains such as oatmeal, quinoa, and whole-grain bread into your diet. These foods help regulate cholesterol and maintain steady blood sugar levels.

• Spices and Herbs: Enhance the flavor of your meals with heart-supportive options like turmeric, garlic, cinnamon, or rosemary instead of relying on salt. When a recipe calls for salt, consider swapping iodized table salt for Himalayan pink salt, such as the Premier Pink Salt from Premier Research Labs*. This solar-dried salt retains its natural minerals, unlike heated alternatives where nutrients may be burned out.

  *Available for purchase at Advanced Wellness

2. Consistent Physical Activity

Physical activity is one of the most effective ways to protect your heart. By incorporating regular movement into your routine, you can reduce the risk of heart disease, improve circulation, and enhance your overall energy levels. Here’s how:

• Aerobic Exercise: The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic exercise weekly or 75 minutes of vigorous-intensity activity. Activities like brisk walking, cycling, swimming, or dancing get your heart pumping and strengthen your cardiovascular system.

• Mindful Movement: Practices like yoga or tai chi combine physical activity with stress reduction. Chronic stress is a significant risk factor for heart disease, and incorporating mindful movement into your routine can help lower blood pressure and improve emotional well-being.

• Strength Training: Aim for two strength-training sessions per week. Building muscle not only improves your metabolism but also reduces fat, easing the heart’s workload. Bodyweight exercises, resistance bands, or free weights are all great options to consider.

Even small changes can make a difference—start by adding a brisk walk to your lunch break or trying a beginner-friendly yoga class. Consistency is key.

3. Chiropractic Care

Chiropractic adjustments can play a crucial role in supporting cardiovascular function by removing nerve interference throughout the body. The spine houses the nervous system, which controls all bodily functions, including heart rate and circulation. The thoracic spine, particularly vertebrae T2-T5, is directly linked to the heart. Misalignments in this area can affect the nerve pathways that communicate with the heart and other organs, potentially leading to heart-related symptoms.

Here’s a list of symptoms you may experience when each of the following Thoracic vertebrae is out of alignment:

• T2: Influences the heart and lungs. Misalignment may cause chest tightness, shortness of breath, or fatigue.

• T3: Affects the cardiovascular system, including blood pressure regulation. Misalignments here could result in
  irregular heartbeats, palpitations, or high blood pressure.

• T4: Associated with the circulatory system. Misalignments might contribute to poor circulation, leading to cold
  extremities, dizziness, or headaches.

• T5: Directly affects the heart. Misalignments may cause chest pain, heart palpitations, or discomfort.

By correcting spinal misalignments, chiropractic adjustments help restore proper nerve function, reducing tension on the heart and improving overall cardiovascular health.

4. Regular Infrared Sauna Usage

Infrared saunas are an amazing wellness tool for their ability to support cardiovascular health. Unlike traditional saunas, infrared saunas use light to heat the body from within, resulting in a true detoxification and more comfortable experience. In a published review**, cell biologist and public health educator, Dr. Rhonda Patrick, compiles a number of studies that prove frequent sauna bathing (4-7 times per week) is associated with: 50% lower risk for fatal heart disease, 60% lower risk for sudden cardiac death and 51% lower risk for stroke. Here’s how just a single infrared sauna session benefits the heart:

• Lowered Blood Pressure: Infrared sauna sessions help relax blood vessels, which lowers the pressure needed to pump blood through your body, easing the strain on your heart.

• Improved Circulation: The heat helps blood vessels expand, increasing blood flow and lowering blood pressure.

• Stress Reduction: Relaxation in a sauna can reduce stress hormones like cortisol, which, when chronically elevated, strain the heart.

• Mimics Exercise: A 30-minute infrared sauna session can elevate heart rate and mimic the cardiovascular benefits of light exercise, making it an excellent option for those unable to engage in vigorous workouts.

• Inflammation Reduction: Studies have shown that regular sauna use may help reduce markers of systemic inflammation, a critical factor associated with the development of heart disease.

Pro Tip: Always stay hydrated before, during and after sauna sessions!

** Patrick RP, Johnson TL. Sauna use as a lifestyle practice to extend healthspan. Exp Gerontol. 2021 Oct 15;154:111509. doi: 10.1016/j.exger.2021.111509. Epub 2021 Aug 5. PMID: 34363927.