Cardiovascular disease can impact anyone, and the best course of treatment is prevention. Whether you have a family history of heart disease or you simply want to live a more health-conscious lifestyle, here are the top cardiac health tips you should consider:
1. Know your numbers.
Consistent monitoring of your blood pressure, cholesterol, and blood glucose levels is critical for early detection of heart disease. Annual physicals are one of the easiest ways to start taking care of your health. When you come to our cardiologist for help, we focus on a long-term timeline of lab work, holistic methods, and lifestyle medicine to lower and eliminate your risk of stroke, heart attack, and cardiovascular disease.
2. Adopt a preventive mindset.
3. Take stock of your lifestyle.
Lifestyle changes can go a long way in preventing chronic conditions later in life. What you eat, how often you exercise, and how well you sleep may seem like not a big deal day-to-day, but that couldn’t be further from the truth. In reality, you should focus on the following habits for a heart-healthy lifestyle:
- Diet– the Mediterranean and DASH diets are popular for maintaining a healthy heart. These diets focus on whole grains and lean protein, fatty fish, and healthy fats like olive oil and avocado, dark leafy greens, berries and citrus fruits, and low-fat dairy. Foods high in fiber and probiotics are also important, i.e. nuts, seeds, yogurt, and sauerkraut.
- Exercise– start small like a 10-minute walk every day and work up to 30 minutes of moderate activity at least 5 times a week. Remember, some exercise is better than no exercise at all: a sedentary lifestyle is one of the leading contributors to stroke, diabetes, and heart attack risk.
- Sleep– adults need at least 7 hours of good-quality sleep each night. Your body needs that time to replenish and rejuvenate, and inadequate sleep can cause further decline in your overall health.
4. Lower your stress levels.
Another factor of a healthy lifestyle is how you manage stress. High levels of chronic stress can wreak havoc on both your physical and mental health, leading to worsening symptoms and an increased risk of heart disease. Our lifestyle medicine expert combines holistic practices and mindfulness techniques to support your body’s natural inflammatory response or its ability to combat stress. Methods such as journaling, yoga, and meditation are worth exploring, as are simple things like maintaining social connections, laughing, listening to music, and enjoying hobbies.
5. Supplement with evidence-based products.
Dr. AMFM is passionate about recommending supplements and lifestyle modifications rather than prescription medications. The cardiovascular supplements available through our online supplement store are backed by science and include only the best ingredients. A few examples include:
- Cardiac Fish Oil– features patented MaxSimil® EPA monoglyceride fish oil and provides the highly concentrated omega-3 fatty acid eicosapentaenoic acid (EPA)
- CoQ10– the patented, lipid-stabilized, and bioactive form of ubiquinol neutralizes free radicals and supports antioxidant activity
- Reservatrol– a combination of 3 antioxidants– resveratrol, quercetin, and pterostilbene– work synergistically to promote cardiovascular health and healthy aging
- Red Yeast Rice– a patented extract produced by fermenting non-GMO rice with Monascus purpureus (red yeast) which helps to maintain healthy blood lipid and cholesterol levels.
These are just a few cardiac health tips to get you started on the path towards better health. Read about our concierge medicine doctor to learn more about Dr. AMFM’s approach to preventive cardiology!
