Health By Nature…Where Clean Meets Green!

February and hearts go hand-in-hand, and not just because of Valentine’s Day: February is Heart Health Month.  Heart disease is the number one cause of death in men and women.  Prevention is the best medicine, so let’s take a look at the various factors that affect cardiovascular health.

First is lifestyle.  Smoking increases the liklihood that one will develop heart disease. Nicotine increases one’s heart rate and blood pressure, forcing the heart to work harder.  This can result in heart attack or stroke.  In younger people, 3 out of 4 deaths from heart disease are due to smoking.

Alcohol intake should be limited.  There is something to be said about resveratrol, which is the beneficial  antioxidant compound in red wine, but it is not the alcohol itself that has health benefits.  Moderation is key; a glass or two can actually have health benefits, such as lowering triglyceride levels (fat levels in the blood).  More than that may have a negative impact on wellness.

Outside factors that cause  stress and anxiety can take a toll on the heart.  It is important to be able to manage stress so the body is not constantly subjected to stress hormones like adrenaline and cortisol.  Stress can also weaken the immune system, making one more susceptible to a host of other ailments.  A double-blind, placebo-controlled trial of this natural stress relief supplement showed amazing benefits to people who took the supplement over the course of a week.  The subjects were markedly more relaxed and alert, less tense, and had better concentration over those who received a placebo or nothing at all.

Exercise is also essential to cardiovascular wellness.  It is important to exercise at least 3 to 4 days a week, with at least 30 minutes of cardio activity.  It is also important to stay within your ideal weight range, which involves both diet and exercise.

For a heart-healthy diet, avoid *bad fats*–trans-fats and hydrogenated oils.  It is a harmful myth that a diet with virtually no fat is good–the body needs some fats.  Again, everything in moderation.  Opt for *good* fats and oils in small amounts.  Limit refined sugar, and all refined and processed foods in general.  The greatest health benefits come from whole, natural foods: whole grains, fruits and vegetables– particularlythe green, leafy kind.

Certain kinds of fish are quite beneficial due to the omega-3 essential fatty acids they contain, especially DHA and EPA.  Omegas help maintain normal blood pressure and triglyceride levels.  They also support brain, vision and joint health.  Poor manufacturing and handling processes can decrease the levels of omega-3’s in fish, and certain fish have varying levels of contaminants present.  For those reasons among others, many opt to take an Omega-3 supplement.  Look for an ultrapure, pharaceutical grade supplement.

Cholesterol is also an important factor to maintain.  20% of cholesterol comes from food, but the other 80% is manufactured from the liver.  There are prescription cholesterol-lowering drugs (statins) on the market, but they are a double-edged sword because they also lower CoQ 10 enzyme levels, which is a powerful antioxidant which produces the energy the body’s cells need to function properly.  There are better, natural cholesterol regulating supplements that do not have the harmful side effects that statins have.  There are also quality CoQ 10 supplements available.

Triglycerides are related to cholesterol.  They are a form of fat in the blood.  When triglyceride levels are up, it is important to decrease your sugar and carb intake. People with above-normal triglyceride levels have an increased risk of heart disease, and diabetics and those with obesity are more likely to have elevated levels.

High homocysteine levels have toxic effects on the body, and increase the risk of heart disease.  Elevated homocysteine levels are easy to correct through diet and/or supplements.  Vitamins B, C & E aid greatly, and can be found in green vegetables and citrus.

Some situations are not as easy to correct, like a magnesium deficiency. Magnesium is the most important mineral in the body, yet almost all adults over the age of 40 have a magnesium deficiency!  Magnesium contributes to normal blood pressure and proper functioning of the nervous system. Symptoms of magnesium deficiency include high blood pressure, muscle tension, headaches, backaches, and sleep disorder.  Magnesium deficiency can cause palpitations or irregular heartbeats, and even heart attack–the heart can literally get a cramp or spasm and stop.

Calcium needs magnesium in order to properly absorb, so drinking milk, for example, can cause a depletion of the mineral in the body. Excess calcium may form gallstones, kidney stones, or arthritis.  Magnesium can reverse these.  A calcium magnesium supplement can maintain the proper calcium/magnesium ratio needed.

You can support your heart with a healthy diet, regular exercise, managed stress and supplementation according to your body’s needs.  For a free self-assessment tool to determine what types of supplements may be beneficial to you, complete my contact form.