February is Heart Health Month
Updated: Feb 16
February is Heart Health Month, an important time to raise awareness about heart disease and how to prevent it. Heart disease is the leading cause of death globally, so it's important to take steps to maintain a healthy heart. Here are some healthy lifestyle changes and supplements that can help improve heart health:
Diet: Eating a diet rich in fruits, vegetables, whole grains, and lean proteins, and low in saturated and trans fats, salt, and added sugars can help improve heart health. Foods such as salmon, nuts, and avocados contain healthy unsaturated fats that can help lower cholesterol levels.
Exercise: Regular physical activity can help lower blood pressure, improve cholesterol levels, and maintain a healthy weight. Aim for at least 30 minutes of moderate-intensity aerobic activity most days of the week.
Weight Management: Maintaining a healthy weight can reduce the risk of heart disease. Losing just 5-10% of body weight can have a significant impact on heart health.
Stress Management: Chronic stress can increase the risk of heart disease, so it's important to find healthy ways to manage stress. Techniques such as deep breathing, meditation, and yoga can help.
Omega-3 Fatty Acids: Omega-3 fatty acids can help lower triglycerides and reduce the risk of heart disease. Good sources of omega-3s include fatty fish, such as salmon and mackerel, and supplements such as fish oil.
Vitamin D: Low levels of vitamin D have been linked to an increased risk of heart disease. Good sources of vitamin D include sunlight, fatty fish, and supplements.
Magnesium: Magnesium is important for heart health as it helps regulate heart rhythm and blood pressure. Good sources of magnesium include dark leafy greens, nuts, and whole grains.
Adopting healthy lifestyle changes and incorporating supplements, such as omega-3 fatty acids and vitamin D, can help improve heart health and reduce the risk of heart disease. It is always important to talk to your doctor or wellness consultant before starting any new supplement regimen.
American Heart Association. (2021). Eating for a Healthy Heart. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/eating-for-a-healthy-heart
American Heart Association. (2021). Physical Activity and Your Heart. https://www.heart.org/en/healthy-living/fitness/fitness-basics/physical-activity-and-your-heart
National Institutes of Health. (2021). Omega-3 Fatty Acids. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
National Institutes of Health. (2021). Vitamin D. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
National Institutes of Health. (2021). Magnesium. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/