As a continuation of our Men’s Health Month coverage, today’s post surrounds the greatest threat to men: heart disease, a serious issue for both men and women. One in 4 Americans will be negatively impacted by heart disease this year and those at highest risk include people who are overweight, diabetic, physically inactive, those who eat a poor diet, and those who use alcohol and cigarettes. One in 4 Americans—that’s equal to about 600,000 people each year!  As serious as heart disease is, there is good news! Through healthy lifestyle choices and natural supplementation the risks of heart disease can be dramatically reduced.

Lifestyle Changes and Choices

• Diet and Exercise: Choosing a diet consisting mostly of vegetables, fruits, whole grains, high-fiber foods, and lean sources of protein (like fish) while avoiding foods high in saturated fat and sodium is an easy step in reducing your risk of heart disease. If you’re eating a healthy diet you’ll be able to maintain a healthy weight and further decrease your risk of heart disease. A wholesome diet and a fit body mean you’re more likely to get out and enjoy physical activity of some sort in your daily routine. A recent study at the Mayo Clinic showed that just 17 minutes of exercise daily could reduce your risk of heart disease by 40%!
• Drags on Your Health: Do you smoke? Quit. Are you around secondhand smoke? Avoid it. While it may be easier said than done, smoking cigarettes is one of the major independent risk factors for coronary heart disease that you can modify or control. Smoking increases blood pressure, decreases exercise tolerance, and increases the tendency for blood to clot. Need help quitting? Hanna created a vibropathic called Nicotina meant to address nicotine addiction and we also carry a Smoker’s Replacement liquid from Herb Pharm as well as a Smoking Withdrawal Homeopathic from NatraBio. Aside from smoking, alcohol consumption can also be a contributing factor of heart disease as too much alcohol can raise your blood pressure. If you choose to drink alcohol, do so only in moderation.
• Manage Stress and Chronic Conditions: Dealing with stress can be difficult. If you feel you are constantly under pressure at work/home or if you are constantly on edge, your lifestyle choices may not be the best. An unhealthy diet can come into play if you’re spending too much time at the office and maybe to take the edge off you have a cigarette and a drink at night to unwind. While on occasion the choices are understandable, making them daily is setting you up for a dramatically increased risk of heart disease. Learn more here. If you have high cholesterol, high blood pressure, or diabetes continue to follow the orders of your physician concerning these chronic conditions to keep your health under control.

A final thought: Controlling blood pressure, cholesterol, and cigarette smoking can help prevent an overwhelming majority of heart disease… about 85%.

Supplements for a Healthy Heart

There are several supplements you can incorporate into your regiment to benefit your heart but be sure to check with your doctor before using them because some could interact with other drugs you may already take.

• Omega-3 Fatty Acids: This includes fish oil, flaxseed oil, and krill oil, among others. Omega-3s provide significant reductions in triglyceride levels and increases the HDL (good) cholesterol. Because of their anti-inflammatory properties, omega-3s are considered at the top of the list for heart healthy supplements. Note: Fish oil comes from real fish so mercury content can be an issue. Be sure you stick with purchasing trusted brands that test for mercury. Learn more about Omegas.
• Niacin/Vitamin B-3: Addressing high cholesterol with niacin is a well-accepted treatment and can improve HDL levels better than the results seen with statin drugs (like Lipitor, Lescol, Baycol, or Zocor). Because it is a “flush” for the system, some people get hot flashes from niacin so it’s important to start with small doses. Choosing niacin to address heart health, rather than statins, helps you to avoid the numerous side effects of these drugs.
• Psyllium: High-fiber foods  can reduce total and LDL (bad) cholesterol and supplementing with psyllium provides the same benefit without worrying which foods you should eat and how much. Psyllium can decrease the absorption of some medications so check with your doctor before incorporating it. Psyllium can provide benefits to other areas of the body as well. Hanna recommended it to soothe an irritated digestive system, to relieve constipation and diarrhea, and to prevent hemorrhoids.

This is only a sampling of supplements for a healthy heart. We’ve dedicated an entire section of our shop to the topic and promise to provide you with the best quality supplements, teas, and tinctures available to keep you well. Want to learn more about heart health? Take a look at these posts.

5 Easy Heart Health Habits

A Whole Body Approach to Heart Health

Garlic and Green Tea for Heart Health

Turmeric’s Benefits for the Heart