By Deborah Dittner
Your heart is the muscular organ located mid-chest between the lungs, pumping blood through your blood vessels of the circulatory system, providing oxygen and nutrients to your body while also removing metabolic waste.
Taking care of your heart is of utmost importance.
Sadly, heart disease is one of the most common causes of death and associated with a variety of lifestyle risk factors such as obesity, smoking, high blood pressure, high cholesterol, little to no exercise, poorly controlled diabetes and many more. The health of your heart is affected by many things from the food you eat to proper sleep to moving your body to how you handle stress.
Improving the health of your heart consists of a number of important factors. Not only will your heart health improve but also will provide your overall well-being. Let’s look at a few ways to incorporate health into your everyday life.
Poor sleep can result in inflammation, causing arteries to stiffen and blood pressure to rise. Developing a bedtime routine 30 minutes to an hour before you’re ready for sleep consisting of avoiding stimulants (and removing them from the bedroom altogether) such as TV, iPhone and iPad, smoking, caffeine, sugar and alcohol consumption will be beneficial. If you have sleep apnea, discuss what measures you can take with your healthcare provider.
Sometimes all that is needed is a wedge pillow. Darkening shades and cooler temperature (70 degrees) in the bedroom will also allow for more restful sleep.
Other lifestyle additions may consist of reading a good book and adding a cup of caffeine-free relaxing tea.
Avoid “bedtime snacks” as a full stomach can also cause sleep disturbances and can create difficulty with fat burning. Relaxation and breathing techniques will allow for a good night’s sleep by incorporating relaxation yoga postures (legs up the wall, child’s pose and corpse pose) and breath work. Adding a sound machine with the sounds of nature or relaxing music can quiet a busy mind.
While we’re on the subject of sleep, consider taking an Epsom salt bath (no longer than an hour) during your wind down time. Epsom salts contain magnesium which aid in lowering blood pressure by dilating blood vessels and preventing the heart from spasm. In your Epsom salt bath, consider adding a therapeutic grade essential oil such as lavender, frankincense and clary sage. Aromatherapy can create a relaxing effect on the body improving blood pressure and heart rate.
Eating a diet of magnesium-rich foods such as almonds, pumpkin seeds, kale, Brussels sprouts and many more is also helpful.
While on the subject of food, research has shown that what you eat can impact long term heart health, specifically a plant-based diet. Dietary choices have been correlated with cardiovascular diseases such as heart attack, heart failure and stroke. Plant-based foods have been found to decrease the risk and maintain heart health. The more plants on your plate, the better. Incorporating a healthy variety of whole, nutrient dense foods (mostly plants) and occasionally adding lean and clean animal products (poultry, wild caught fish, eggs and dairy) will provide a nutritious balance.
Processed and unprocessed red meat and pork should be limited to twice per week. Legumes (beans, chickpeas, lentils, peanuts and peas) are a recommended source of protein to be substituted for red meat. Wild caught fish may also be substituted at two to four servings per week. Developing recipes using whole grains, beans, nuts, fruits and vegetables and adding a variety of herbs and spices lower your risk of developing heart disease. Dairy products in small quantities and yogurt with gut-healthy good bacteria promotes health. Adding fermented foods such as sauerkraut, a probiotic, (a tablespoon or two about a half hour before a meal) will aid in gut health. Coffee is a common morning drink adding antioxidants aiding in brain and heart support. A suggested two cups of coffee per day (about 100 mg caffeine per cup) may be beneficial. Adding a plant-based milk for those who like a creamier cup in place of those adding cream, flavors and sugars. The caffeine in coffee helps in lowering the risk of heart failure per research, but any and all recommendations should be discussed with your primary care provider before incorporating into your daily routine. It’s never too late to turn your diet around as nutrition is the cornerstone of health.
Eating whole nutrient dense foods will also help in reducing inflammation aiding in lowering blood pressure. Adding two tablespoons of flaxseed to your daily diet will help reduce inflammation and may decrease hot flashes. Flaxseed can be added to smoothies, baked goods, oatmeal and yogurt. More heart healthy and inflammation reducing foods are blueberries with an added benefit of brain and bowel health. Beetroot helps to relax blood vessels. Add beetroot to smoothies, roasted or drink in the form of beet juice. Asparagus provides heart healthy effects that can lower blood pressure adding tons of fiber, vitamins, minerals and phytonutrients.
Another important factor in heart health is movement. Movement can come in many different ways including walking, jogging/running, yoga, sports (soccer, hockey, basketball, skiing, skating, dancing etc.), tai chi, stretching and strengthening, and more. A minimum of 30 minutes per day most days of the week of physical movement will aid in providing heart health. Most importantly is to do something you like doing. There are many apps to choose from and a number of physical activities on posts specifically for those who are seniors. Exercise is also a great way to relieve stress and boost your mood.
Eating a diet rich in whole nutrient foods, proper sleep and physical movement can also fall into the next category of self-care. Taking care of oneself comes in a variety of ways including but not limited to massage, meditation, breath work, laughing, a warm bath, journaling, reading and calming teas all which may help eliminate stress.
How do you take care of your heart health?
Before partaking in any specific nutritional program or exercise program, consult with your primary provider especially when chronic disease may already present.
Deborah Dittner is a family nurse practitioner and health consultant. Her mission is to transform as many individuals as possible through nutrition and lifestyle changes. www.debdittner.com