4 keys to heart health

With every heartbeat, blood is pumped throughout the body by a complex circulatory system of blood vessels. This system of arteries, veins, and capillaries running through your body is over 60,000 miles long! These vessels carry oxygen-rich blood, nutrients, minerals, and vitamins to organs and the entire body. And, yet, this is something most of us don’t even think about. Here are four key ways to support overall cardiovascular health, from your heart to your tiny capillaries. Eat for the Heart.

When it comes to heart health, adopt a vegetarian or Mediterranean-style diet, focused on plantbased foods such as berries, beets, avocado, leafy green vegetables, broccoli, nuts, seeds, beans, and whole grains. These foods supply the fiber, antioxidants, and potassium needed to support cardiovascular health. Boost Cardiovascular Power.

Regular exercise is important for keeping your heart in tiptop shape. The American Heart Association recommends 150 minutes of moderate intensity aerobic activity per week, so find something you enjoy doing—be it walking, jogging, or pickleball!— and get moving. In addition to exercise, coenzyme Q10 (CoQ10) plays a vital role in heart health. This powerful antioxidant helps strengthen the heart by increasing oxygenation of heart tissue. Ubiquinol is the reduced or active form of CoQ10, so it yields the same benefits of CoQ10, but with improved absorption. Some heart medications deplete CoQ10, so if you are taking a medication for blood pressure or cholesterol, visit with your health care provider about adding CoQ10 or ubiquinol to your regimen.

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Manage Blood Pressure.

Even mildly elevated blood pressure can cause damage over time. Along with exercise and stress reduction techniques, certain nutrients and herbs can support healthy blood pressure. The minerals calcium, magnesium, and potassium help maintain electrolyte balance in the body and are necessary for regular heartbeat and normal blood pressure. The amino acid L-arginine may play a role in healthy blood pressure by increasing nitric oxide in the body, which in turn causes blood vessels to relax and dilate, lowering blood pressure. Olive leaf is a newer consideration for blood pressure control. Research suggests that olive leaf extract could help improve vascular function, lower blood pressure, and reduce inflammation that has been linked to heart disease. Research also suggests that people with higher blood levels of vitamin C often have lower blood pressure. Love Your Arteries.

Controlling cholesterol and inflammation are keys to having healthy blood vessels. Oats, psyllium, and acacia fiber added to a heart healthy diet are effective agents in reducing cholesterol. Garlic is a well-researched herb for cardiovascular health, with studies showing it can help maintain healthy cholesterol levels and improve circulation. Omega 3s, found in tuna and salmon, or in algae oils for vegetarians, have been shown to control inflammation and reduce cholesterol levels. A healthy inflammation response helps keep blood vessels clear and improves circulation. ●

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