Lifesaving Tips for Heart Health

In Florida, we replace our pool pump every 5-10 years. Now think about your heart. For 24 hours a day, 365 days a year, and 90+ years, your heart pumps to keep you alive.

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.

Reduce Your Risk

Know your risks and try to get them under control: being overweight, sedentary, having diabetes, hypertension, smoking, inadequate sleep, high cholesterol, hyperlipidemia, high fat/carbohydrate diets, stress, isolation, and exposure to pollution.

Here are some ways to keep your heart healthy so you can enjoy vitality and longevity:

Follow a Heart-Healthy Diet

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).

Partner with Your Doctor

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.

Consider Baby Aspirin*

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.

Reduce Stress with Exercise

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)

Avoid Pollution

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)

Socialize and Be Cheerful

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!

Nourish Your Heart

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

Written by Patricia Riley

Pat Riley is a Scientist with 45 years of expertise in nutrition research and product development. As Founder/CEO of MDR and Clientele, she has developed products to promote vibrant good health used by over 2 million people.

Feb 18th 2023 Patricia Riley, CEO/Founder of MDR Fitness Corp

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