By: Karen Cino, Naturopathic PhD, CNHP, Master Herbalist
Heart disease is the leading cause of death for men and women in the U.S., but caring for your heart naturally is the secret weapon to prevention. Being heart healthy doesn't have to require lots of effort. Simple diet changes and quick exercises can protect your health. In recognition of American Heart Month, stay heart healthy by following some simple tips.
Among the top nutrients for heart health, the benefits of magnesium really shine. Magnesium is used in nearly 300 enzymatic reactions and our cells need a steady supply of it to maintain proper smooth muscle function. Unfortunately due to stress and diet, most of us don’t get enough. Magnesium deficiencies can lead to muscle weakness and a host of cardiovascular problems. Foods rich in magnesium include pumpkin seeds, whole grains, fish, leafy green vegetables, brown rice, bananas, apricots, seeds and nuts.
A good diet is essential for heart health. Replace table salt with unrefined sea salt, and avoid processed sodium sources, including monosodium glutamate. Consider switching to a Mediterranean diet, including lots of beans, peas, fish, fruit, vegetables, cereals and olive oil, and not so much meat, fat and eggs. Avoid the low-fat, low-cholesterol diet as it has been shown that sugar is a greater contributor to fatal heart disease. According to recent studies, those who got 17 to 21 percent of calories from added sugar had a 38 percent higher risk of dying from cardiovascular disease compared to those who consumed 8 percent of their calories from added sugar.
Walking is one of the easiest ways to improve cardiovascular health. A recent study found that just 2.5 hours of light exercise a week can reduce inflammation in your body thought to be a major contributing factor for developing heart disease.
Supplements can be helpful to support heart health. CoQ10 is a powerful antioxidant for the heart and is especially important for those taking cholesterol medications. Garlic can help normalize blood viscosity and hawthorn strengthens and tones the heart muscle.
Negative emotions can increase the risk of heart disease. In Traditional Chinese Medicine, the physical organs are correlated with emotional states. Heart problems are closely tied to depression, rage, nervousness, despair, insomnia, and restlessness. Daily practices of deep breathing, thankfulness and maintaining strong social connections can all be used to improve well-being. As the old saying goes, “When the heart is at ease, the body is healthy.”
Karen Cino, PhD
Karen loves to help people overcome their body's source of stress.