17 Natural Ways to Improve Heart Health
I’ve gathered together 17 of the most valuable choices you can make for a happier, healthier heart.
Eat Heart-Healthy Foods
To support heart health, focus on foods rich in fiber, antioxidants, potassium, and plant proteins. Fruits, vegetables, and whole grains are essential. Some of the healthiest foods for your heart include berries, brown or wild rice, quinoa, barley, beans, legumes, unsalted raw nuts and seeds, almond nut butter, and oats.
Take Turmeric Supplements
Turmeric, a staple in Ayurvedic medicine, offers incredible heart benefits. It reduces inflammation, improves circulation, and protects the heart by acting as an antioxidant. Curcuminoids in turmeric help maintain healthy cytokine levels in the blood.
Try Omega-3s
Healthy fats are crucial for heart health. Omega-3 fatty acids improve blood flow, reduce arterial plaque, and increase HDL (good cholesterol) levels. Foods like chia seeds, hemp seeds, Brussels sprouts, walnuts, and flaxseed are rich in omega-3s. Consider plant-based supplements like flaxseed oil or micro-algae oil.
Quit Smoking
Tobacco causes plaque buildup in arteries, making it harder for the heart to pump blood. Quitting smoking is one of the most effective steps you can take to improve heart health. Avoiding second-hand smoke is also beneficial.
Increase CoQ10 Intake
CoQ10, also known as coenzyme Q10 or ubiquinone, plays a critical role in energy production in cells, particularly in high-energy organs like the heart. CoQ10 levels decline with age, making supplementation helpful. Foods like lentils, sesame seeds, pistachios, broccoli, spinach, cauliflower, oranges, and strawberries are natural sources of CoQ10.
Catch Some Zzz’s
Getting 7 to 9 hours of sleep each night is essential for heart health. Proper sleep reduces the risk of high blood pressure, type 2 diabetes, and obesity. Establish healthy sleep habits by avoiding screens before bed and using calming techniques like lavender oil.
Eat a Plant-Based Diet
A diet rich in fruits, vegetables, nuts, and legumes is the healthiest for your heart. Studies show that increasing intake of these foods reduces the risk of heart disease by 17%. Focus on leafy greens and vitamin C-rich foods.
Give Vitamin C a Try
Vitamin C is crucial for healing tissues, producing collagen, and protecting arteries. As an antioxidant, it reduces free radicals that cause oxidative stress and damage to heart tissues.
Read Your Food Labels
Understanding nutrition labels is key to making healthy food choices. Avoid foods with long ingredient lists, high-fructose corn syrup, sugar, or complex chemicals. Limit saturated fats, sodium, and avoid trans fats. Ensure you get enough vitamins A, C, calcium, and iron.
Reduce Your Sodium Intake
The average daily salt intake is currently too high. Lowering sodium intake to 5.5 grams per day, as recommended by the WHO, can significantly reduce blood pressure and the risk of heart disease and stroke.
Start Exercising
Maintaining a healthy weight through regular exercise reduces the risk of heart disease. Aim for at least 30 minutes of exercise a day to lower blood pressure and cholesterol. Exercise also reduces stress and increases happiness, benefiting heart health.
Maintain Good Dental Health
Oral health is linked to heart health. Dental bacteria can contribute to plaque buildup in arteries. Practice good dental hygiene and educate children on its importance to protect against heart disease.
Learn to Manage Your Stress
Stress negatively impacts heart health by raising blood pressure, cholesterol, and cortisol levels. Find healthy ways to manage stress, such as exercising, journaling, talking to a friend, or listening to music.
Reduce Alcohol Consumption
Excessive alcohol intake raises blood sugar, blood pressure, and triglyceride levels, increasing the risk of heart disease and stroke. Reducing alcohol consumption can significantly improve heart health.
Eat Some Garlic
Garlic has been used for centuries for its health benefits, including reducing heart disease progression. It enhances the flavor of many dishes while supporting heart health.
Walk for 10 Minutes Every Day
Regular physical activity, even just 10 minutes of walking daily, can boost mood and heart health. Studies show that walking three or more hours per week reduces coronary risks by 30 to 40%.
Take Note of Your Mental Health
Mental health directly impacts heart health. Anxiety, depression, and anger can increase the risk of heart disease. Seek professional help if needed to maintain both mental and heart health.
Points to Remember
Smoking, eating saturated fat, experiencing stress, and living a sedentary lifestyle are major risks for poor heart health. Positive lifestyle changes can make a significant difference. Stay active, get enough sleep, eat a diet rich in fresh fruits and vegetables, read food labels, and consider supplements like turmeric or CoQ10. Making simple, actionable choices can lead to a healthier heart and a longer life.
