Heart disease remains the leading cause of death for both men and women in the United States. It is so prevalent that it is estimated that one person dies every 34 seconds from cardiovascular disease. Researchers have developed a list of strategies that can help to prevent this disease however, many of them include significant lifestyle changes.

Some of the key factors in the development of heart disease include a history of high blood pressure, high cholesterol, and smoking. Aside from those, many lifestyle habits can increase your risk, such as poor dietary habits, being overweight, living a sedentary lifestyle, having a history of diabetes, and excessive alcohol consumption [1].

So, what can we do to improve our heart health so we don’t develop this deadly disease? Cut out nicotine and alcohol if you haven’t already. Smoking causes damage to our blood vessels and can reduce the amount of oxygen circulating in our bloodstream. This causes the heart to work harder which results in elevated blood pressure and heart rate [2].

Consuming excessive alcohol can raise your blood triglyceride levels which are often associated with high cholesterol. High LDL cholesterol can cause blocked arteries and can increase your risk for a heart attack or stroke [3].

Next, it’s important that you are moving every day. Regular physical activity can help keep your heart strong, ward off stress, and aid in maintaining a healthy weight. It is also associated with increased HDL (good) cholesterol and decreased LDL (bad) cholesterol levels. The Centers for Disease Control and Prevention (CDC) recommends adults get at least 150 minutes of cardiovascular exercise such as walking, jogging, or swimming, each week along with 2 non-consecutive days of strength training [4].

In addition to exercise, diet is extremely important to the health of our hearts. A diet high in sugar, carbohydrates, and processed foods can lead to obesity, type 2 diabetes, and an increased risk of heart disease. Instead, choose a diet rich in whole foods with an emphasis on high-quality protein and healthy fats, such as grass-fed/free-range/organic meats and non-starchy vegetables. You can also incorporate heart support supplements, such as Cardio B capsules to support healthy arterial function [2].

Nix stress and prioritize a healthy sleep schedule. Many people have difficulty coping with stress and are more likely to make poor decisions regarding diet, exercise, and sleep. Consider getting in more movement, getting outside, calling a friend, or practicing meditation or breathing techniques to combat daily stressors.

Keep a regular sleep schedule even if you find yourself busier than usual. Sleep deprivation causes stress on the body. It also increases your risk for obesity, diabetes, and high blood pressure. Aim to go to bed no later than 9 pm if possible and get at least 7 hours of good quality sleep each night.

Lastly, don’t miss important checkups. Get regular health screenings and know your numbers. If you start to develop high cholesterol, triglycerides, blood sugars, blood pressure, or other risk factors, you can catch it sooner and make adjustments before it’s too late.

That said, the above is merely the beginning albeit a good starting point for understanding simple steps/basics to preventing heart disease. We would of course encourage you to discuss with your TLC physician more advanced topics and therapies which have tremendous value not just in preventing but even reversing heart disease such as:

• Hormones, Thyroid
• Chelation Therapy/Preventing Heart Disease/circulation/removing toxins = decrease inflammation
• Water/hydration
• Enzymes

Research / Support Links:

• [1] https://www.cdc.gov/heartdisease/facts.htm
• [2] https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-disease-prevention/art-20046502
• [3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5513687/
• [4] https://www.cdc.gov/physicalactivity/basics/adults/index.htm