There are many risk factors for heart disease, including lack of exercise, poor diet, genetics, and smoking. And making healthier choices can protect you from cardiovascular diseases. Try incorporating these tips and you’ll feel good knowing that you’re looking after your heart. Make heart health your top priority.
Eat a heart-healthy diet
In functional medicine, having a healthy diet is essential in reducing your risk of heart disease. It is important to have a calorie specific goal and fulfill your macronutrient percentages (carbohydrates, protein, and fats) to balance your heart health. Consume foods that are low in fat, cholesterol and salt. Probiotics, fish, omega 3 fatty acids, herbs like turmeric, and anti-inflammatory foods also offer therapeutic benefits.
Research shows that following these recommendations can help reduce the risk of CVD by as much as 20-30%. Along the way, your waist size, triglyceride levels, blood pressure, and gut microbiome will improve.
Laughter just might be the best medicine
A study from the University of Maryland Medical Clinic shows that laughter is good for your heart. According to Dr. Michael Miller, mental stress is associated with impairment of the endothelium, the protective barrier lining our blood vessels. This can cause a series of inflammatory reactions that lead to fat and cholesterol build-up in the coronary arteries, and ultimately to heart attack. So, go ahead and read something humorous, watch a funny video, and find ways to show your heart some TLC. It’s a great stress management after all!
The American Heart Association recommends at least 30 minutes of moderate-intensity aerobic activity at least 5 days per week for a total of 150 minutes. Did you know yoga is also a heart health booster? In another study published in the European Journal of Cardiovascular Nursing, people with atrial fibrillation or an irregular heart rhythm had significantly lower blood pressure and heart rates after they practiced 30 minutes of light yoga weekly for 12 weeks. Yoga also significantly improved their mental health and quality of life, the researchers reported.
At Alkaline Wellness, we use a whole person approach to address specific goals such as weight loss, pain relief, strengthened immune response, and other symptoms and diseases. Contact us today for an initial evaluation.