Cardiovascular disease is also known as heart disease or coronary artery disease (CAD), a lifestyle disease that has taken away an estimated 17.9 million lives each year globally. It is a leading reason for death in the Western world too where 1 in every 5 men died due to heart disease.
A healthy lifestyle involves making the right dietary choices and incorporate the correct daily practices. This helps people affected with heart disease issues. Moreover, using the right heart-healthy supplements can play an important role to prevent and reverse heart disease. You will be surprised to know that taking certain herbs and supplements in the right way can help in lowering your heart disease risks.
Heart disease precipitates as a result of certain conditions such as atherosclerosis. It is best to take herbs and supplements that can help you ameliorate such conditions even as they begin showing up.
What is Atherosclerosis?
Atherosclerosis is the result of a build-up of plaque in your arteries, that leads to hardening and narrowing of blood vessels supplying to the heart and vital organs. This obstructs the flow of oxygen to the vital organs resulting in heart disease issues and also strokes based on the blood vessels affected. A complete blockage of a blood vessel supplying a part of the brain can lead to stroke.
Making healthy changes in our lifestyle such as our diet and exercise, can do various benefits such as:
- Lowering heart disease risk
- Putting a stop on plaque formation that lowers the risk of blood clot formation and blockage to the heart.
- Reversing atherosclerosis
Heart Disease: Prevention is Better Than Cure
Heart disease is a lifestyle issue and due to wrong choices of our food, particularly refined foods that can lead to higher inflammation in blood vessels and promote plaque formation , less exercise presently there is an epidemic like cardiovascular conditions and diabetes and complications such as heart failure. Even in the US, the focus is changing from treatment to prevention for the diagnosis of cardiovascular disease.
For Those With Existing Heart Health Issues: Medications and Lifestyle
It is most important to get advice, recommendation and prescription medication from your cardiologist and health care practitioner if you have a cardiovascular problem. However, adopting natural lifestyle-based approaches will bring better outcomes.
Cardiologists can give medications such as statins if they are needed. But, you need to use them as an addition to lifestyle improvements. It is necessary to realize your personal responsibility for health to experience actual benefit.
There are different kinds of medications that can help:
- To lower cholesterol
- To lower blood glucose
- Cover heart disease risk factors.
But, being diagnosed with a heart disease is an alarm bell where you need to take steps to improve your heart health.
There is no alternative for a change that you want to bring in yourself.
- Right Eating Choices: There are certain natural whole foods such as certain fruits, vegetables, beans, nonfat dairy products, whole grains, seafood, and limited amount of lean meat
- Daily Exercise: Exercise helps in cardiovascular conditioning, and improves flexibility with strength.
- Lifestyle Enhancement: Making conscious choices for right ingredients to cook food and right techniques to cook helps retain nutrients. Also, you need to manage stress and anxiety and with right mindfulness or mind training practices.
In this article, we will focus on Right Eating Choices
Heart-Un-Healthy Food Choices
Before we delve deeper into heart healthy supplements and foods, you need to understand about daily food inclusions that are unknowingly worsening the cardiovascular health. It can be said that health experts are now openly coming out and advising to avoid using chemically-processed foods such as refined white sugar and refined white salt in your diet. Additionally, processed oils used in cooking are again not healthy choices.
You would be surprised to know about how refined sugar is actually thought to be a culprit of the major chronic great related health issues by several medical field experts in place of choices like margarine and butter. In fact, butter and margarine were blamed when processed foods seemed to be the real culprits. Studies suggest that processed foods can trigger inflammatory responses in our blood vessels making them prone to atherosclerosis and clot formation.
Let’s check the food choices that have proven to give better outcomes for heart health.
Heart-Healthy Supplements & Food Choices– Incorporate Before It’s Too Late
While heart-healthy supplements like fish oil and magnesium hold some promise, the real key lies in a holistic approach. Prioritize omega-3 rich foods like salmon, flaxseeds, and walnuts. Spice up your plate with heart-protective herbs like garlic and turmeric. Don’t forget antioxidant-packed fruits like berries and pomegranates. Combine these with lean protein, whole grains, and colorful veggies for a dietary symphony that benefits your heart in every way. Remember, while supplements might offer specific support, a healthy lifestyle is the true conductor to a strong and happy heart.
Do You Get Heart Pain?
Heart pain may at times occur due to chest muscle strain as a result of things such as:
- Weightlifting
- A fall
- Even carrying a heavy load can be a problem.
This pain is known as Costochondritis that is a result of inflammation of the chest wall. You can lower the pain and inflammation in the chest just by applying a cold pack in the affected area.
Sudden Heartaches- Staying Prepared is Always Important
Heart pain arising at any time can be concerning. Moreover, a heartburn or a discomfort around the can have several reasons. If it feels like a burning or sharp pain which feels crushing,make sure you call the emergency services.
In the meanwhile, keep the doors open so that they can easily reach you if the situation requires the same. Other symptoms to watch out for include shortness of breath. And as soon as it becomes possible, take control of your diet and lifestyle. You can get out of the chronic issue of heart disease with guidance by an expert healthcare provider and your resolve to follow a healthy natural lifestyle.
Heart-Healthy Food Choices to Promote Health
Supercharge your heart with heart-healthy food choices! Dive into omega-3 rich fatty fish like salmon, mackerel, and sardines. Sprinkle in plant-based champions like flaxseeds, walnuts, and chia seeds. As pointed out earlier lean proteins, plant-derived proteins, colorful fruits and veggies, and whole grains for a delicious, well-rounded diet that keeps your heart happy and strong. Discuss with your dietitian or healthcare practitioner about the same. Here we discuss few of them.
#1 Heart-Healthy Food Choice–Walnuts
Using a little amount of walnuts every day can decrease your cholesterol. Eating walnuts can save the arteries from inflammation. Moreover, walnuts have a good amount of omega-3s. Moreover, you can also get options like healthy fats that fall into the category of :
- Monounsaturated fats
- Plant sterols
And fibre
Choosing walnuts as a substitute for processed foods such as cookies and chips can bring a lot of health benefits. Walnut oil in salad dressings is a great way for healthy and tasty recipes.
#2 Heart-Healthy Food Choice- Black Beans
It’s best to go for mild and tender black beans that are packed with the most suitable heart-healthy nutrients. What you need is folates, antioxidants, and magnesium that helps to lower blood pressure. Moreover, you also get fibre that will control cholesterol as well as blood sugar levels. It is best to include beans to get better quality soups and salads.
#3 Heart-Healthy Food Choice– Almonds
Almonds are a great adjunct to other healthy choices such as vegetables, chicken, fish, and desserts. They are rich in plant-based sterols, fibre, and several heart-healthy fats. Almonds are also helpful in lowering the “bad” LDL cholesterol. Roasting them slightly adds to their creamy flavor. Also, it is better to soak almonds overnight to remove the anti-nutrients that can hinder the absorption of the vital nutrients. It is also believed to make them tastier and easily digestible.
#4 Heart-Healthy Food Choice– Apple Cider Vinegar
A tablespoon of apple cider vinegar with a tumbler of water half an hour before your meals is a great remedy for pain due to acid reflux. Though there is need for scientific evidence to understand if apple cider vinegar can ease heartburn. However, people who take it can surely feel pain relief.
An acid reflux can also occur as people’s stomachs would not form enough acid. Apple cider vinegar can lead to higher production of higher amounts of acid in the stomach. Apple cider vinegar comprises acetic acid that helps in breakdown of food and enhancing the digestion.
Apple cider vinegar has a minimal number of side effects. But, people who take blood thinners need to use them cautiously.
#5 Heart-Healthy Food Choice–Sweet Potatoes
Sweet potatoes that have a lower glycemic index than white potatoes. That’s why taking sweet potatoes does not lead to fluctuations in blood sugar levels. Also, sweet potatoes have high amounts of fibre, lycopene, and vitamin A. Sprinkle cinnamon and lime juice to get a sweeter and better taste. Also, Vitamin D has been shown to augment heart health. Make sure you get ample amount of morning sunshine. Vitamins A and D are both important vitamins for heart health.
#6 Heart-Healthy Food Choice– Swiss Chard
Swiss Chard comprises leafy and dark greens that are rich in magnesium and potassium. Both these nutrients have a significant effect in controlling blood pressure. Thus, you get a lot of fibre, antioxidants, phytonutrients such as lutein and zeaxanthin, and vitamin A. Saute this with garlic and olive oil to slightly wilt the chard. Sprinkle pepper and herbs for the most delicious taste.
#7 Heart-Healthy Food Choice– Low-Fat Yogurt
Dairy foods are not only good for your bone health, but they are also helpful in controlling your blood pressure. Low fat Yogurt is rich in calcium and potassium and low in fat.
#8 Heart-Healthy Food Choice–Cherries
Cherries ot only look fresh and delicious, they are rich in anthocyanins and antioxidants that are shown to have blood vessel protective properties in many cases. Whether you eat sweet cherries or sour ones, you will always have the health benefits. Dried cherries and cherry juice both are both useful to the protective effect. You can add cherries to muffin batter, gen salad and more.
#9 Heart-Healthy Food Choice– Salmon
Salmon is the best food for heart health and is also rich in omega-3 fatty acids that are healthy fats lowering the risk associated with heart arrhythmias and blood pressure. Salmon also helps in decreasing inflammation and lowers the triglyceride levels. Experts recommend two servings of salmon or other fatty fish weekly. Fatty fish are also some of the heart healthy foods for seniors alongside flaxseeds, walnuts and leafy green vegetables. Moreover, you will love the taste of extra cooked salmon as it is tossed in herbs and veggies.
Top 5 supplements for Heart Health
Certain supplements for heart health alongside a well-rounded nutrient rich diet and heart-strengthening exercise can help to enhance heart health over time. The most important thing is to refrain from activities like smoking and drinking alcohol.
Whenever you have to buy the supplements or vitamins for heart health, make sure you buy them from a reputable supplier. Because all suppliers are not equal and therefore quality of supplements may vary and it’s also important to follow the right dosage instructions.
#1 Heart-Healthy Supplements– Omega-3 Fatty Acids
Omega-3 fatty acids lower the risk of arrhythmias and atherosclerosis. They are also shown to reduce triglyceride levels and the hepin better manage blood pressure. Foods containing omega-3s include tuna, mackerel, and salmon. The American Health Association recommends having 2 servings of fatty fish weekly. But, you can also take fish oil supplements.
#2 Heart-Healthy Supplements– Capsaicin
A 2015 study indicates that Capsaicin has a wide range of health benefits including giving higher protection to the heart. A topical application of capsaicin can help to increase the time of exercise in people with angina. Moreover, it is one of the supplements for heart health which can also slow down the development of atherosclerosis and help regulate blood sugar levels. Evidence suggests that capsaicin also supports weight loss and lowers muscle thickening.
Present research shows that you can take around 20 milligrams (mg) of capsaicin capsules daily to slowly improve heart health profile. If you like hot spicy foods, you can include them in your diet and ensure that your digestive system is not averse to them.
#3 Heart-Healthy Supplements– CoQ10
Our body creates Coenzyme Q10 (CoQ10) naturally to keep great heart health. With an aging body, again you get higher CoQ10 levels. Studies indicate that lower CoQ10 levels are closely associated with chronic heart failure. Taking CoQ10 can prove helpful in lowering blood pressure and risk of exercise-related chest pain.
#4 Heart-Healthy Supplements– Curcumin
A 2013 review of clinical trials of curcumin, the active compound of turmeric, shows that this compound can help to lower inflammation leading to heart problems. It can also decrease the bad cholesterol level and increase the good cholesterol. But, overall, it leads to lowered cholesterol and prevents atherosclerosis.
#5 Heart Healthy Supplements- Vitamin D:
Emerging research suggests Vitamin D may play a role in cardiovascular health. Sources include sunlight exposure especially in the early morning sun, oily fish, and fortified foods.
Herbs and Fruits for Heart Health
#1 Heart-Healthy Herbs– Holy Basil
Holy basil is a highly pleasant Ayurvedic herb mostly used for countering stress. But studies indicate its significance and role in reducing cholesterol. That’s why it has a very effective way to lower heart disease risk as it lowers stress and cholesterol. Include holy basil infusion in your diet to experience better health. Lowered stress also means lowered chances of food binging or smoking that can further add to burden on the heart.
#2 Heart-Healthy Herbs- Alfalfa
Alfalfa has not been studied properly for its effect on heart health. But, a lot of people consider that alfalfa has a tremendous effect on lowering cholesterol levels. A study revealed that alfalfa extract contains saponins that lower cholesterol levels and prevent enzyme leaking in diabetic rats.
#3 Heart-Healthy Herbs– Ginger
Spicy ginger has anti-inflammatory and antioxidant abilities that are useful for lowering blood pressure, cholesterol, triglycerides, and preventing blood clotting.
Ginger also helps to boost the digestive system and lowers flatulence. It is a natural blood thinner. Consult your doctor to use it if you are already on medication like blood thinners.
#4 Heart-Healthy Herbs– Garlic
Traditionally, fresh garlic and garlic supplements are used for tackling heart related problems. Research reveals that garlic extracts can help to prevent plaque build-up in the arteries that helps to ameliorate heart disease issues. However, Both fresh garlic and garlic supplements can leave an impact on the smell of your breath. But, you can also go for odor-free garlic capsules.
#2 Heart-Healthy Herbs and Fruits– Pomegranate
It’s beneficial to add pomegranate juice to your diet to make it more heart healthy. Pomegranates are antioxidant-rich and a Cleveland Clinic study shows that pomegranate juice can lower the LDL or “bad” cholesterol in the blood. Moreover, LDL is also helpful for lowering plaque build up in the arteries that can cause reduced blood flow to your heart.
Another study shows that pomegranate juice is highly helpful in regulating blood pressure.
Diabetic Heart-Healthy Diet– What Experts Recommend
A diabetic heart-healthy diet is a way of eating that focuses on managing both your blood sugar and heart health. It incorporates many of the same principles as a healthy diet for anyone, but with some key adaptations to control blood sugar levels and reduce the risk of heart disease.
Here are the key components of a diabetic heart-healthy diet:
Focus on whole, unprocessed foods:
- Experts advice choosing whole grains like brown rice, quinoa, and whole-wheat bread over refined grains like white bread, pasta, and rice.
- Opt for fruits and vegetables instead of sugary drinks and processed snacks.
- Select lean protein sources like fish, chicken, beans, and lentils over red meat and processed meats.
- Use healthy fats like olive oil, avocado, and nuts instead of saturated and trans fats.
Limit added sugar and refined carbohydrates:
- Added sugars can significantly spike your blood sugar levels, so it’s important to limit them as much as possible. This includes sugary drinks, candy, pastries, and desserts.
- Refined carbohydrates like white bread, pasta, and rice are also quickly broken down into sugar in the body, so it’s best to limit them or choose whole-grain options instead.
Pay attention to portion sizes:
- Even healthy foods can contribute to weight gain if you eat too much of them. It’s important to be mindful of portion sizes and eat until you’re comfortably satisfied,not stuffed.
Here are some additional tips for following a diabetic heart-healthy diet:
- Read food labels carefully and choose foods that are low in saturated and trans fats, cholesterol, and sodium.
- Cook more meals at home so you can control the ingredients.
- Plan your meals and snacks ahead of time to avoid unhealthy choices when you’re hungry.
- Get regular exercise and maintain a healthy weight.
- Talk to your doctor or a registered dietitian for personalized advice on creating a diabetic heart-healthy diet that’s right for you.
Remember, it’s important to make changes to your diet gradually and to find a plan that you can stick with for the long term. With a little effort, you can create a delicious and healthy diet that will help you manage your diabetes and keep your heart healthy.
Conclusion– Heart-Healthy Supplements & Diet Inclusions
Heart disease is greatly dependent on our lifestyle. You can have a lot of control over it if you take the responsibility of your health in your hands. Some implements in your lifestyle can give you great years of a healthy and long life. Just including the right exercises, diets and supplements alongside a streamline approach to treatment of cardiovascular disease can give you surprisingly healthy outcomes. While taking supplements, make sure you inform your healthcare practitioner.