Cardiovascular disease is the number one killer in the U.S. This category covers conditions like heart failure, valve disease, atrial fibrillation (AFib), stroke, and atherosclerosis. As plaque forms along the walls of blood vessels, blood flow is restricted. If it breaks off, or if a clot forms and blocks circulation, a heart attack or stroke can occur.

Eat more plant-based meals with nuts, seeds, legumes, fresh fruits, and vegetables. Eat oily fish like salmon, rich in omega-3 fatty acids. Reduce intake of sugar and saturated and trans fats. Avoid processed meats and hidden sodium (some canned soups can contain over 800mg of sodium).

Have regular check-ups. Know your out-of-range lab values and ask your Doctor how lifestyle changes can help you. From 2015 to 2018, total cholesterol ≥200 mg/dL was present in 38.1% of adults, low-density lipoprotein cholesterol ≥130 mg/dL was present in 27.8% of adults, triglycerides ≥150 mg/dL were present in 21.1% of adults, and high-density lipoprotein cholesterol <40 mg/dL was present in 17.2% of adults.(1)

High blood pressure is considered above 130/80. Invest in a home blood pressure monitor and check your values regularly.

Wear a smartwatch, or use a Kardia® device that can record heart rate and ECG, making it easy to send your readings to your Doctor, or online experts thru apps like QALY: ECG.

The American Heart Association released new guidelines from the U.S. Preventive Services Task Force recommending the use of low-dose aspirin (81mg) for those who have a history of heart attack, stroke, AFib, vascular stenting, and those in high-risk groups (smokers, hypertension, high cholesterol, type 2 diabetes), and for adults who have a significant family history. For others, the risk of bleeding may outweigh the potential benefits of aspirin, so discuss what’s right for you with your Doctor.(2)

My grandparents both died of strokes. My Mother took a coated (gentle, slow-dissolving) baby aspirin (81mg) every day as prevention. Around age 70, my Mother started getting TIA’s (transient ischemic attacks, tiny strokes with no lasting effects). Whenever she felt symptoms (head pressure, dizziness), she immediately chewed 4 baby aspirin (equivalent to 325mg, an adult aspirin). Luckily, it always relieved her symptoms, probably by dissolving clots. Mother never had a stroke and carried chewable (works faster) baby aspirin to age 95!

*Don’t take aspirin regularly without discussing it with your Doctor, or if you are on blood thinners, suffer from ulcers or bleeding disorders, have a family history of hemorrhagic stroke, have allergies to aspirin, or if you take high doses of fish oil or herbals (like Ginkgo) that thin blood.

Stress can increase blood pressure and your risk of heart attacks. Relaxation and exercise can help. The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic exercise, 75 minutes of vigorous aerobic activity each week, or a combination. An umbrella review of 24 systematic reviews of adults ≥60 years of age concluded that those who are physically active have a 20-40% reduced risk of CVD mortality.(1)

Smoking is a risk factor for CVD, as are other types of pollution. A systematic review and meta-analysis of 18 published studies reported short-term and long-term associations of air pollution with atrial fibrillation.(1)

Feeling alone can be depressing. In a large, population-based cohort study, depressed adults had an increased risk of cardiovascular disease and mortality.(3)

Wake up with an attitude of gratitude. Go for a walk and talk to neighbors. Volunteer. Call friends. Adopt a pet. Watch happy movies! Love life. Live healthily and your heart will take good care of you!

Doctors may prescribe the B vitamin, Niacin, to decrease elevated LDL (bad) cholesterol and triglycerides and increase HDL (good cholesterol), but it may cause unwanted side effects. Statins are often prescribed to lower cholesterol, but they can also cause unwanted side effects, like lowering Co-Q10 levels in the body. This antioxidant is vital for energy and heart function, so if you take a statin, Co-Q10 can be beneficial.

Antioxidants like Lycopene, Curcumin, Resveratrol, and Vitamin C can also help promote healthy cardiovascular function.

Vitamins B-6, B-12, and Folic Acid help lower homocysteine, a risk factor for heart attack and stroke. Vitamin K-2 reduces arterial calcification and promotes bone and brain health. Magnesium regulates hundreds of metabolic functions (blood pressure, muscle/nerve function, energy). Iron is essential for hemoglobin which carries oxygen in red blood cells. Omega-3 Fatty Acids help reduce the risk of coronary heart disease and high triglycerides.

A multivitamin helps fill in gaps in your diet for overall good health. Check out: MDR Heart Tabs®, Fitness Tabs®, Day-Cal®, Ultra Pure Resveratrol, Active Co-Q10, and Pristinium® from mdr.com.

REFERENCES:

1. Heart Disease and Stroke Statistics—2022 Update: Report from the American Heart Association https://www.ahajournals.org/doi/10.1161/CIR.0000000000001052

2. https://newsroom.heart.org/news/new-uspstf-guidance-continue-to-take-low-dose-aspirin-if-you-have-a-history-of-heart-attack-afib-stroke-or-vascular-stenting

3. https://jamanetwork.com/journals/jamapsychiatry/fullarticle/2767221