Helpful Tips To Support Cardiovascular Health – Invite Health Podcast, Episode 126
Invite Health Podcast, Episode hosted by Amanda Williams, MPH.
Let’s talk about cardiovascular health today! In this episode, I will touch on topics like cardiovascular disease, which is so common and impacts so many people throughout this country. Many people have questions about whether or not it makes sense for them to take supplements in order to support a healthy heart and, if so, which are the best choices? What else should you be doing in terms of diet and exercise in order to support overall wellness? The good news is there are some basic guidelines that I can share with you that may be beneficial.
Why are cardiovascular concerns such a problem in the U.S.?
Cardiovascular disease effects upwards of 16 million Americans. But, being that many people do not visit their doctor for regular physical examinations, that number may be even higher. Many people are probably walking around with undiagnosed heart disease and do not even know it. We know that following a Standard American Diet causes us to lack in key things like fiber. The average American gets about five to ten grams of fiber per day, when we really should be getting 30 grams at minimum per day. There is also a major lack in antioxidants when your follow a Standard American Diet. This is because Americans do not have a high intake of fruit and vegetables. This is why high blood pressure becomes such a big risk factor.
One area that does not get enough attention as it should is inflammation. It is that chronic low-grade inflammation that is occurring throughout the vascular system that is the main driving force, yet it is rarely spoken about. Generally, many people think about NSAIDs – a nonsteroidal anti-inflammatory drug – when dealing with inflammation. But one issue is that long-term, chronic use of NSAIDs can have negative effects on your liver and kidneys. When you follow a Standard American Diet that is lacking in fiber and is high in sugar, you are going to be walking around in a pro-inflammatory state. This can lead to inflammation throughout the entire body but also the cardiovascular system.
What can I do to support a healthy heart?
Supporting a healthy heart means more than making one simple change. A total change in diet would be extremely beneficial. A Mediterranean style diet is the best option, as it touts foods like seeds, nuts, fish, fruits and vegetables that give you the nutrients your body needs to perform at its best. Learn more about the Mediterranean diet by clicking here!
Exercise is extremely important! There are different ways you can start moving that will keep you active and benefit your heart. Walking for just 30 minutes a day could be extremely beneficial. You don’t have to prepare for a marathon – just prepare to move for 30 minutes a day. You could take up a dance class, or just turn up the music in your home and start moving. Changing the way you eat and how active you are everyday can make a huge difference in your overall health and wellness!
There are different supplements that could be extremely beneficial in supporting cardiovascular health. My favorite recommendations include:
- Omega-3 fatty acids, found in supplements like fish oil or krill oil†
- Ubiquinol Coenzyme Q10, supporting the production of ATP or energy at a cellular level†
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