6 Ways to optimize your heart health
A healthy heart reduces the risk of heart disease. Improve your heart health with good nutrition, exercise and sleep. Monitor your blood levels for early signs.
Why is heart health important?
Heart health refers to the health of your entire cardiovascular system: your heart, blood vessels, blood pressure and blood composition. Heart health biomarkers show how well your body processes cholesterol, controls inflammation and pumps oxygen and nutrients effectively to your vital organs.
Cardiovascular disease (CVD) remains one of the leading causes of death worldwide. According to recent figures from the American Heart Association, coronary artery disease accounts for 41.2% of all CVD-related deaths in the US, followed by stroke (17.3%), other heart diseases (16.8%) and high blood pressure (12.9%). Despite these alarming statistics, it is never too late to reduce your risk.
Proactive heart health: stay healthy longer
Because you have partial control over your cardiovascular health, it is important to prioritize your heart health. A strong and healthy heart helps prevent:
- Atherosclerosis: Accumulation of fat in the arteries, blocking blood flow.
- Heart attack: blockage of an artery to the heart by a ruptured plaque.
- Heart disease: General term for conditions that affect the structure and function of the heart.
- Stroke: Blockage of blood supply to the brain, causing oxygen deprivation and brain damage.
- High blood pressure: Increased pressure in the blood vessels, putting extra strain on the heart.
Chronic inflammation is one of the strongest predictors of heart disease. While some degree of inflammation can be helpful (for example, in infection control or wound healing), prolonged inflammation can be harmful and lead to accelerated aging and heart problems.
Many people do not realize they are at increased risk for cardiovascular disease until they experience symptoms. Signs of heart problems may include:
- Shortness of breath
- Palpitations
- Irregular heartbeat
- Nausea
- Fatigue
- Dizziness
- Confusion
By regularly monitoring your blood levels, you can detect cardiovascular disease early and reduce risk.
6 tips to optimize your heart health
- Eat colorful fruits and vegetables
Brightly colored fruits and vegetables such as berries, green leafy vegetables, peppers, citrus fruits and sweet potatoes are rich in antioxidants. These substances help reduce free radical damage and reduce inflammation in the heart and blood vessels. Preferably choose fresh, frozen or dried products for maximum nutritional value.
- Choose unsaturated fats
Unsaturated fats, such as those found in olive oil, avocados and oily fish, are beneficial to the heart. Unlike saturated fats, which increase LDL cholesterol, unsaturated fats actually help lower inflammation levels and improve cholesterol balance. Regular consumption of fatty fish such as salmon and mackerel significantly reduces the risk of heart disease.
- Increase your fiber intake
Dietary fiber, especially soluble fiber, helps the body get rid of excess cholesterol. Foods such as oatmeal, apples, pears and beans are excellent sources. Studies show that a high-fiber diet lowers blood pressure and supports cardiovascular health.
- Consider a fish oil supplement
If you don't eat oily fish regularly, an omega-3 supplement may be helpful. Omega-3 fatty acids in fish oil, such as DHA and EPA, help reduce inflammation and increase healthy HDL cholesterol. Research suggests that fish oil supplements may help lower the risk of heart disease.
- Combine high-intensity and low-intensity training
Regular exercise helps regulate blood pressure and reduce inflammation. High-intensity interval training (HIIT) improves heart function, while low-intensity exercise such as yoga supports circulation and cholesterol levels. A combination of both types of exercise provides the best protection for your heart.
- Optimize your sleep
Sleep deprivation is associated with an increased risk of cardiovascular disease. It is important to develop a consistent sleep routine and improve sleep quality by limiting screen time before bedtime and creating a quiet sleep environment.
What biomarkers measure your heart health?
Regular blood tests provide insight into your cardiovascular health. Here are some key biomarkers:
- Triglycerides: A type of fat in the blood that when levels are too high increases the risk of heart disease.
- LDL cholesterol: The "bad" cholesterol that can contribute to arteriosclerosis.
- HDL cholesterol: The "good" cholesterol that helps remove excess cholesterol from blood vessels.
- Total cholesterol: A combination of LDL, HDL and triglycerides.
- Apolipoprotein B (ApoB): Provides a direct measurement of the number of harmful LDL particles.
- hsCRP (High-sensitivity C-reactive protein): A marker for inflammation, strongly associated with heart disease.
- TSH (Thyroid Stimulating Hormone): The thyroid gland affects heart function and blood pressure.
- Resting Heart Rate (RHR): An indicator of your heart's efficiency.
