Healthy Heart Guide
- Posted on in Wellness
Did you know heart disease is the leading cause of death in the United States? To reduce your risk of heart disease, check out this guide that will help you live a healthier lifestyle!
Did you know that heart disease is one of the leading causes of death in the United States? Coronary heart disease is the most common form of heart disease. It affects both men and women equally. Medical conditions and poor lifestyle choices increase the risk of developing cardiovascular issues. Those who smoke, have high cholesterol, hypertension, diabetes and obesity are at an increased risk for heart attacks. Finally, a poor diet, excessive alcohol use and physical inactivity can increase the risk of developing cardiovascular issues.
Substances to Avoid
Taking care of your heart begins with making wise lifestyle choices. Alcohol can increase the risk of high blood pressure and obesity. Therefore, you should limit the amount of alcohol you consume to no more than one or two beverages a day.
Caffeine is another substance that can negatively impact heart health. Drinking more than 2 cups of caffeinated beverages can increase the risk of coronary artery disease. Caffeine stimulates the central nervous system and releases fatty acids found in the body, which may increase cholesterol levels. Finally, because caffeine increases urination, it can lead to dehydration.
Tobacco usage can cause a plethora of medical conditions, including coronary heart disease, peripheral artery disease, high cholesterol, cancer and COPD. Smoking accounts for over 400,000 deaths in the USA each year. Smoking is known to increase blood pressure, increase the tendency for clotting to occur and decreases a person's ability to exercise.
Recreational drug usage negatively affects the central nervous system. Heart arrhythmias, inflammation of the heart and lining, blood clots and an enlarged heart can occur with illegal drug usage. Those using recreational drugs, including marijuana and cocaine, are at an increased risk of developing heart disease as well as having a heart attack.
Physical activity can help improve cardiovascular health. Getting at least 150 minutes of exercise weekly will help protect the heart. Most people find that doing 30 minutes of physical activity 5 days a week is an easy goal to obtain. For busy folks, it may be easier to break it down into two 15 minute segments or three 10 minute segments. Walking, joining an aerobic group or swimming is an easy way to get the moderate intensity workout your heart needs.
A healthy diet can help prevent heart disease. To ensure you are consuming the necessary nutrients, eat a variety of fruits, vegetables, whole grains, lean white meats and low-fat dairy products. Limit the amount of sugary beverages, sodium, red meat and nutrient deficient food items. Consume no more than 1,500 mg of sodium daily to help lower blood pressure.
Numerous supplements can help protect your heart. Omega-3 fatty acids decrease triglyceride levels, lower blood pressure and decrease the risk of arrhythmias. Coenzyme Q-10 is an antioxidant that improves cellular energy productions and inhibits the formation of blood clots. Garlic helps lower blood pressure and cholesterol in the body. Finally, red yeast rice extract can help improve HDL cholesterol levels, while lowering LDL cholesterol in the blood.
Thorne Research offers a complete line of supplements products designed to keep your heart healthy. Thorne supplements use hypoallergenic substances to provide you with the best products to keep your heart healthy, while protecting you from ingredients that can cause allergic reactions.
Additionally, several Thorne vitamins can help improve heart health. For example, vitamin B3 helps lower cholesterol. Another vitamin that can improve heart health is vitamin D. Those who have a deficiency in vitamin D have an increased risk of heart attacks, high blood pressure and obesity.
Being proactive by getting ample amounts of exercise and eating a heart healthy diet can help protect your heart. Choosing the best supplements ensures your body is getting the appropriate nutrients. Researchers believe high quality nutrients may help prevent heart disease, high cholesterol and hypertension. Finally, always consult your physician before making any changes to your lifestyle.