Holistic Approaches to Maintain a Healthy Heart
By NaturalGuidance Staff

Heart disease is the #1 cause of death in the United States, responsible for 40 percent of all deaths each year - making it more deadly than all forms of cancer combined. Over 50 million people suffer from some form of heart disease, including all forms of cardiovascular disease: coronary artery disease, heart attack, heart failure, high blood pressure, and stroke. Of these, roughly 1 million Americans die each year.

Considering these alarming statistics, it is critical to keep an eye on the risk factors: high blood cholesterol levels, high blood pressure, obesity, physical inactivity, diabetes, stress levels, alcohol and tobacco intake, family history (heredity), age, and gender. Women and men alike suffer from coronary disease; although heart attack and stroke was once considered a health problem mainly affecting males, heart disease is also the number one killer among women, causing more fatalities than all forms of cancer.

Obviously, some of the risk factors above can be treated and controlled, while others - such as age, heredity, and gender - cannot be modified. Fortunately, by making intelligent lifestyle choices, anyone can significantly decrease their risk for heart disease naturally. Below, we will review proven nutritional supplements, natural foods and heart-healthy exercises to help you manage risk factors and improve your quality of life.



Natural Supplements for Heart Health

Risk Factors for Heart Disease

1.) High Blood Cholesterol Levels
      - An ideal total blood cholesterol level is below 200 mg/dl. Levels         between 200-239 mg/dl are at borderline risk. Levels exceeding
        240 mg/dl are high risk.
      - Reduce consumption of meat and salt, and eliminate consumption of         egg yolks.
      - Increase intake of healthy fats, such as plant-based omega-3s.
      - Explore phytosterols and sustained-release niacin tablets.

2.) High Blood Pressure (Hypertension)
      - An ideal blood pressure reading is between 110/70-120/80. A blood         pressure reading of 140/90 or higher is considered too high.
      - Reduce blood pressure by getting 30 minutes of cardiovascular         exercise 3-4 days per week.
      - Limit or eliminate tobacco and alcohol intake.
      - Reducing stress levels - try meditation or yoga.

3.) Obesity & Weight Concerns
      - Maintain a body weight within the normal range to avoid taxing your         cardiovascular system.
      - Obesity is often associated with high cholesterol levels and hardening         of the arteries (atherosclerosis).

4.) Low Levels of Physical Activity (Sedentary Lifestyle)
      - Physical activity can help manage blood cholesterol and obesity, and         can also help to promote lower blood pressure.

5.) High Stress Levels
      - Studies have shown a strong correlation between heart disease risk         and stress.
      - Manage stress with yoga, meditation, and therapy if necessary.

6.) Alcohol/Tobacco Consumption
      - Often accompanies high stress levels.
      - Contributes to high blood pressure.

7.) Family History and Race
      - Children of parents with a history of heart-related disease are at a         much higher risk for heart disease.
      - Certain ethnic backgrounds tend to be at higher risk of heart disease:         African Americans, Mexican Americans, Asian Americans, and        American Indians.

8.) Gender
      - Men have a far greater risk of suffering heart disease and heart attack         than women.

9.) Age
      - People older than the age of 65 are at much higher risk of contracting         heart disease.



Diet & Exercise Ideas for a Healthy Heart

1.) Eat These Foods
      - Fresh fruits and vegetables. Fruit and vegetable juices.
      - Fresh fish and lean cuts of beef.
      - Grilled, skinless chicken and turkey.
      - Foods containing omega-3 fatty acids, like salmon or Salba seed.
      - Dried (not canned) beans.
      - Low fat dairy pproducts.

2.) Avoid These Foods
      - Salty foods.
      - Processed sugars, artificial colors, and preservatives.
      - Foods high in saturated fats such as meat and dairy products.
      - Alcohol and tobacco.

3.) Exercise Strategies
      - Perform aerobic activities (light to moderate exercise) such as jogging,         biking, rowing, or water aerobics.
      - Aim to exercise for about 30 minutes between 3-4 times per week.
      - Integrate stretching, breathing, and strength training routines into         your program as desired.