Alongside Valentine’s Day, February is well known for being American Heart Month, the goal of which is to raise awareness about and encourage prevention of heart disease, which is a term that encompasses a variety of conditions negatively affecting the heart’s structure and function. Symptoms of heart disease are different from person to person, but a heart-healthy lifestyle can benefit everyone.
Before reading on to learn about things to consider in your heart-healthy lifestyle, know that the best prevention comes from what we’ve all probably heard many times before: a balanced diet, physical activity, adequate sleep, stress management, and not smoking. In addition to these things, you may consider adding some specific heart-healthy foods and/or supplements to your diet. When considering supplements, make sure to consult with a trusted healthcare provider before making any changes. Everyone is different, and it’s important to know the individual risks, so also make sure to keep regular medical appointments.
FOODS
Garlic: antioxidant, anti-inflammatory, supports healthy cholesterol levels
Salmon: Loaded with anti-inflammatory omega-3 fats and linked to lower cholesterol, triglycerides, blood pressure, and blood sugar
Dark Leafy Greens: concentrated source of vitamins and minerals, linked to blood vessel function and lower incidence of heart disease
Oats: high in fiber, may help reduce cholesterol
Berries: rich in antioxidant and anti-inflammatory compounds, linked to reduction of several risk factors for heart disease
Avocado: excellent source of heart healthy fat, linked to lower cholesterol and reduced risk of heart disease
Walnuts: anti-inflammatory and an excellent source of fiber, vitamins, and minerals; linked to lower blood pressure and inflammation
Beans: high in fiber, linked to lower cholesterol
Dark Chocolate: rich in antioxidants and associated with lower risk of heart disease; make sure to choose at least 70% dark to avoid excess sugar
Olive Oil: rich in antioxidant and anti-inflammatory compounds, as well as heart health fat; associated with reduced risk of heart disease
Green Tea: loaded with antioxidant and anti-inflammatory compounds, linked to lower cholesterol and blood pressure
SUPPLEMENTS
Hawthorn Berry: high in antioxidants, may lower blood pressure and cholesterol, historically used to treat heart failure
Omega-3: anti-inflammatory, may reduce blood pressure, cholesterol, and/or triglycerides
Magnesium: may improve blood vessel function and protect heart against stress during exercise
Potassium: associated with improved blood pressure and cholesterol, required for regular heart rhythm
Collagen: required for healthy arteries and may prevent atherosclerosis which can lead to heart attack or stroke
Vitamin C: may lower blood pressure, cholesterol, triglycerides, and overall risk of heart disease
Resveratrol: may have positive effects on blood pressure, cholesterol, and blood sugar
BLOOD TESTS
Lipid Profile: basic screening for abnormalities in cholesterol and triglycerides
Advanced Lipid Panel: provides additional detail to assess long-term risk for heart disease
Homocysteine: elevated level is a risk for heart disease
C-Reactive Protein (CRP): measures inflammation, may predict risk of heart disease as well as cholesterol levels
HgbA1C: a way to measure blood sugar over time; elevated levels linked to higher risk for heart disease
Fasting Insulin: elevated levels linked to high blood pressure and risk for heart disease
Vitamin D: important for general health and prevention of many diseases; deficiency increasingly linked to risk for various types of heart disease
As a reminder, the best “medicine” is a healthy lifestyle, and a focus on small, positive behavior change is what makes a difference. This year for American Heart Month, the National Heart, Lung, and Blood Institute asks us to take care of our own hearts so that we may set an example for others around us to do the same. So, what changes can you make to take care of your heart? Comment to let us know!