The heart, the body’s most important muscle is essential for life and its health greatly correlates to that of our entire body.  Taking steps towards a healthier heart may help reduce many risk factors associated with Cardiovascular Disease (CVD), improve your quality of life and maybe even add years to it. Though we all know the heart is central to our health, the incidence rate and management of preventable risk factors remains a major problem in our society today and as of 2008 the total Cardiovascular Disease (CVD) prevalence was 82.6 million or 36.2% of the U.S. population. The CDC reports that cardiovascular diseases, including heart disease and stroke, account for more than one-third (33.6%) of all U.S. deaths with more than 2,200 Americans dying each day (1 death every 39 seconds) from CVD. Also important to know is that “more women die of cardiovascular disease than any other cause” and “cardiovascular disease (CVD) claims more female lives than cancer, chronic low respiratory diseases, Alzheimer’s disease and accidents com­bined, accounting for approximately one death per min or 421,918 female deaths in the USA in 2007”  (Davis et al, 2011).

Those realities and statistics are astonishing and the fact is that a lot of the risk factors associated with CVD can be prevented. Let’s look at the risk factors and what you can do to help lower the risks through dietary and lifestyle modifications.

The following information and statistics are from: Heart Disease and Stroke Statistics–2011 Update: A Report From the American Heart Association.

Prevalence and Risk Factors:

1. Hypertension: Data from the (NHANES) 2005–2008 indicated that 33.5% of US adults over the age of 20 have hypertension. This equals an estimated 76.4 million US adults.
2. Smoking: Despite 4 decades of progress, in 2008, among Americans 18 years or older, 23.1% of men and 18.3% of women continue to smoke.
3. High Cholesterol: An estimated 33.6 million adults 20 years or older have total serum cholesterol levels greater than 240 mg/dL, with a prevalence of 15.0%
4. Diabetes: In 2008, an estimated 18.3 million Americans had been diagnosed with diabetes mellitus, representing 8.0% of the adult population. An additional 7.1 million had undiagnosed diabetes mellitus, and 36.8% had prediabetes, with abnormal fasting glucose levels. The prevalence of diabetes mellitus is increasing dramatically over time, in parallel with the increases in prevalence of overweight and obesity.
   1. Obesity: The estimated prevalence of overweight and obesity in US adults (over the age of 20 years) is 149.3 MILLION, which represents 67.3% of adults 20 years or older in 2008.

33.7% of US adults are obese (body mass index greater than 30 kg/m2).

Other Risk Factors:

Stress: Managing stress is important for not only heart health, but also overall well-being. Some stress can be beneficial; however, high levels of stress over an extended period of time can be detrimental to your health and can increase the risk of heart disease, depression and other health conditions. Stress can be an individual risk factor or it can worsen other risk factors such as high blood pressure. It is important to try and reduce stress because it can lead to unhealthy, persistently elevated levels of stress hormones like adrenaline and cortisol. “Studies also link stress to changes in the way blood clots, which increases the risk of heart attack” (WebMD).

What we eat: Poor diet is directly linked to CVD and diets high in cholesterol, saturated fats and salt as well as; processed, refined, and fried foods, greatly contribute to the risk of CVD. These foods may also contribute to weight gain and take the place of nutrient-dense foods like fruits, vegetables, whole grains and fiber. High intake of sugar is also a major factor in heart disease and despite the fact that in 1964 this connection was linked and numerous studies since then have supported this relationship, sugar consumption has increased by over 19% in the U.S.

What we drink: Excessive intake of caffeine and alcohol has also been attributed to CVD; caffeine being a stimulant increases heart rate and blood pressure. Alcohol is a minor risk factor for CVD on its own and can raise blood pressure, total blood fats and heart disease risk and lower magnesium levels. Water quality contributed to CVD risk too; for example, soft water replaces minerals such as calcium and magnesium with sodium, which can increase blood pressure. It good to know the quality of your water and if you have soft water, it is better to drink spring water or purified water.

Lack of Exercise: Many studies have attributed lack of exercise to increased risks in CVD. One study states, “our results show a significant association between low levels of activity and high composite risk factors for CVD, even in young children. Much of the association was driven by body fat measurements and oxygen intake” (Tanha T et al, 2011). Exercise helps lower stress levels, decrease fat, lower weight, and strengthen the heart and circulatory system.

Family History: We can’t choose our family and with that we can’t choose our family history, however, we can work towards prevention with lifestyle and diet modification.

What Cost: The cost of CVD extends not just to health and quality and of life, but also monetary costs in our society. The total direct and indirect cost of CVD and stroke in the United States for 2007 was estimated at $286 billion. By comparison, in 2008, the estimated cost of all cancer and benign neoplasms was $228 billion, showing that CVD costs more than any other diagnostic group. Also the total number of inpatient cardiovascular operations and procedures have increased 27% from 1997 to 2007 (5.382 vs 6.846 million).

Now that you have an understanding of the risk factors and statistics associated with heart disease, let’s explore the ways you can go about reducing the risks and keeping your heart healthy! Below is the Top Ten Natural and Home Remedies to a Healthier Heart along with additional information on basic dietary and lifestyle modifications you can implement to prevent or reduce the risk of CVD.

Top Ten Natural and Home Remedies to a Healthier Heart:

Omega-3 Fatty Acids: Fish oil is a rich source of the two essential omega-3 fatty acids known as EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) which is found in the tissues of cold water, oily fish. Most people don’t consume enough fish weekly to maintain proper levels, therefore supplementation is necessary. “Daily fish oil is an effective preventive strategy against heart disease, and has been shown to lower triglyceride (blood fat) levels, minimize inflammation and clotting, and increase HDL (“good”) cholesterol” (Dr. Weil).

Research indicates omega-3s down regulate inflammation which may help reduce the risk and symptoms of a variety of health conditions affected by inflammation, including heart attacks. “Intervention studies confirmed that the consumption of n-3 PUFA provided benefits for primary and secondary prevention of cardiovascular disease” (Adkins et al, 2010).  Eating Fish or supplementing with a fish oil will let you achieve a healthier heart.

Garlic: Ah garlic, my favorite! Whether culinary use or in capsule form garlic has been shown in numerous studies to promote a healthier heart! “Most recent data published after year 2000 convincingly point out that garlic and its various forms reduce cardiovascular risk, including abnormal plasma lipids, oxidized low density lipoproteins (LDL), abnormal platelet aggregation and a high blood pressure” (Ginter et al, 2010). Garlic has been shown to raise HDL cholesterol levels while lowering LDL levels, triglycerides and cholesterol, the health benefits are plentiful!

CoQ10: Coenzyme Q10 is found in blood and in all organs, it is made in our bodies and also obtained in our diet from oily fish, organ meats and whole grains. CoQ10 is important for many functions in the body and has been shown to help with heart function and lower blood pressure. “Many neurodegenerative disorders, diabetes…muscular and cardiovascular diseases have been associated with low CoQ(10) levels” (Villalba et al, 2010). Studies also have shown that CoQ10 improves endothelial function (Littarru et al, 2010) and overall will help with a healthier heart.

Antioxidants: antioxidant rich nutrients are important for protecting tissue and vascular linings from free-radicals. Vitamin E: is known to possess strong antioxidant properties and help prevent the oxidation of fats. Lowered vitamin E levels have been connected to increased platelet stickiness. Vitamin C: is also a valuable nutrient which may help improve cholesterol metabolism, total and LDL cholesterol, as well as, being a valuable nutrient for its antioxidant power.

One study stated “the results suggest that supplementation with a combination of vitamins E and C reduced lipid peroxidation and strengthened the antioxidant defense system. Hence, there will be beneficial effects on the heart by reducing oxidative stress in CVD patients” (Karajibani et al, 2010).

Vitamin D: With a huge increase in research connecting Vitamin D supplementation with a variety of health benefits, it seems to be the Vitamin that has taken the spotlight recently. There is good reason and most importantly, good research substantiating its effectiveness. It’s well understood that adequate Vitamin D levels are vital for so many different reasons and cardiovascular health is no exception. “Inadequate vitamin D status adversely affects musculoskeletal health. Furthermore, vitamin D deficiency and insufficiency are associated with increases in parathyroid hormone levels… worsening of insulin resistance, and predisposition to systemic inflammation, hypertension…and diabetes. Epidemiologic studies also consistently find that low 25-hydroxyvitamin D levels are associated with increased risks for all-cause and cardiovascular mortality” (O’Keefe, 2011). The RDA for Vitamin D is 800 IU and most effectively obtained with supplementation.

Resveratrol: Resveratrol is the polyphenol present in grapes and red wine that is said to be responsible for wine’s heart healthy reputation and is attributed to the so-called French Paradox. The French Paradox is derived from the fact that “In most countries a high intake of saturated fat is positively related to high mortality from coronary heart disease (CHD). However, the situation in France is paradoxical in that there is a high intake of saturated fat but low mortality from CHD” (Renaud, 1992). Resveratrol is also found in peanuts and most supplements contain Resveratrol derived from Japanese knotweed.

Polyphenols are water-soluble antioxidants, which research has revealed, contain more antioxidant activity than Vitamin C or Vitamin E. One study showed that “Resveratrol possesses potent antioxidant properties and has been shown to decrease low-density lipoprotein-cholesterol oxidation and platelet aggregation” and “overall observation indicates that Resveratrol has a high therapeutic potential for the treatment of cardiovascular diseases” (Das, 2010).

Magnesium: Magnesium is an essential mineral and is involved in numerous enzymatic reactions which contribute to cardiovascular function. Many things in our diet contribute to lower magnesium levels; such as, drinking soft water, alcohol, caffeine, sugar, additional supplemental Vitamin D and calcium, sugar and other refined and processed foods. Levels are also lowered by some health conditions like high blood pressure, kidney stones and heart disease. Though research is conflicting related to the direct correlation between magnesium levels and CVD, “studies have indicated that a decreased concentration of magnesium is found in the heart and blood of heart attack victims” (Haas, 2004).

L-Carnitine: L-Carnitine is a naturally occurring amino acid that is an essential part of the metabolism of fat in the body. L-Carnitine functions as a transporter of fatty acids into the mitochondria, which is the “metabolic furnace” of the cell. Though the most significant source of L-carnitine in human nutrition is meat, it can be synthesized in the human body from dietary amino acids and also supplemented.  L-Carnitine has shown in studies to have a beneficial effect on several cardiovascular risk parameters and exercise capacity. One study revealed “l-Carnitine supplement reduces serum CRP, a marker of systemic inflammation, and plasma fibrinogen, an inflammation-related coagulation factor, in hemodialysis patients. Therefore, l-carnitine may play an effective role in preventing cardiovascular diseases in these patients” (Hakeshzadeh et al, 2010). It is important to note that L-Carnitine is not recommended for individuals with active liver and kidney disease, or with diabetes.

Selenium: Low selenium levels have been linked to an increase in heart disease and “prospective studies of renal insufficiency show that it is associated with low-selenium levels and increased cardiovascular disease risk” (Eaton et al, 2010). Though studies have suggested that low levels of selenium may increase cardiovascular disease, research is inconclusive at this time; however, obtaining the adequate levels (RDA 55 mcg/day) through diet and supplementation may help support the health of the heart.

Fiber: There’s not much fiber can’t do! Fiber is necessary for health and though obtaining fiber through diet (fruits, vegetables, whole grains) is ideal, most Americans do not reach the dietary recommended amounts, therefore, supplementation may be beneficial. Fiber lowers the risk of CVD in many ways, including, binding to fats and cholesterol to decrease their absorption. Numerous studies have shown that fiber helps: lower bad cholesterol (LDL), raise good (HDL) cholesterol and reduce blood pressure. By affecting the LDL/HDL ratio, fiber may help to reduce cardiovascular risk as well.

Additional Diet and Lifestyle Modifications:

“To achieve improvements in cardiovascular health, all segments of the population will need to focus on improved cardiovascular health behaviors, in particular, with regard to diet and weight, as well as on an increase in physical activity and further reduction of the prevalence of smoking” (Roger et al, 2010)

Diet Overview and Goals:

“Cardiovascular disease represents an unparalleled proportion of the global burden of disease and will remain the main cause of mortality for the near future. Fortunately, most premature cardiovascular deaths are preventable. Therefore, prevention becomes vital and diet has shown beneficial effects to protect from CVD” (Núñez-Córdoba et al, 2011) “A healthy diet is one that is rich in fruits and veg­etables and low in saturated fat (<7–10% of daily caloric intake) and cholesterol (<300 mg/day). Whole grains and high-fiber foods should be encouraged, as well as fish, especially oily fish, at least twice a week. Diets high in fish, marine omega-3 fatty acids, folate, whole grains, dietary sources of vitamins E, C and b-carotene, fruit, and fiber, as well as moderate alcohol intake are supported by moderate levels of evidence. Salt should be limited to approximately one teaspoon per day” (Davis et al, 2011).

Fruits and Vegetables: “Fruits and vegetables are dietary sources of natural antioxidants and it is generally accepted that antioxidants in these foods are key in explaining the inverse association between fruits and vegetables intake and the risk of developing a cardiovascular event or having elevated levels of cardiovascular risk factors” (Núñez-Córdoba et al, 2011). Fruit and vegetables also increase the intake of dietary fiber, helpful for reducing cholesterol and blood pressure which will promote a healthier heart.

Whole Grains: These complex carbohydrates add beneficial fiber and nutrients to the diet. Unprocessed nutrient-dense grains provide healthy amounts of Vitamin E, B Vitamins and multiple minerals. Whole grains also provide sustained energy versus their refined counter parts.

Goals to a healthier heart:

Maintain a healthy weight

Exercise

Lower LDL Cholesterol and Raise HDL

Manage blood pressure and reduce sodium intake

Keep blood glucose levels within normal range

Reduce fat intake

Decrease sugar intake

If you smoke-Quit!

Working towards a healthier heart is a preventative measure that will circulate through your veins and increase vitality. Please share this information with anyone in your life that you care about. Knowledge is power and sharing ways to prevent heart disease and reduce CVD risks by making lifestyle and dietary modifications is the first step towards a healthy heart and healthier you!

As always please consult with your doctor before starting any exercise or supplement routine, especially if you are being monitored for any health condition or taking medication.

References:

Studies:

Heart Disease and Stroke Statistics–2011 Update: A Report From the American Heart Association (Roger et al, 2010).

The online version of the article, along with updated information and services, is located at: http://circ.ahajournals.org/content/123/4/e18

Circulation 2011, 123:e18-e209: originally published online December 15, 2010 doi: 10.1161/CIR.0b013e3182009701

How to stay heart healthy in 2011: considerations for the primary prevention of cardiovascular disease in women (Davis et al, 2011).

Lack of physical activity in young children is related to higher composite risk factor score for cardiovascular disease (Tanha T et al, 2011).

Mechanisms underlying the cardioprotective effects of omega-3 polyunsaturated fatty acids (Adkins et al, 2010).

Nutritional supplements for older adults: review and recommendations–Part II (Buhr et al, 2010).

Garlic (Allium sativum L.) and cardiovascular diseases (Ginter et al, 2010).

Therapeutic use of coenzyme Q10 and coenzyme Q10-related compounds and formulations (Villalba et al, 2010).

Clinical aspects of coenzyme Q10: an update. (Littarru et al, 2010).

Antioxidant vitamins and cardiovascular disease (Núñez-Córdoba et al, 2011)

Effect of vitamin E and C supplements on antioxidant defense system in cardiovascular disease patients in Zahedan, southeast Iran (Karajibani et al, 2010)

Vitamin D Supplementation for Cardiovascular Disease Prevention (O’Keefe, 2011)

L-Carnitine protects plasma components against oxidative alterations (Kolodziejczyk et al, 2011)

Effects of L-Carnitine supplement on plasma coagulation and anticoagulation factors in hemodialysis patients. (Hakeshzadeh et al, 2010).

The association of low selenium and renal insufficiency with coronary heart disease and all-cause mortality: NHANES III follow-up study (Eaton et al, 2010).

Book:

Haas, Elson, M.D. Staying Healthy With Nutrition. Berkeley, CA: Celestial Arts. 1992

Websites:

American Heart Association

Centers for Disease Control and Prevention

Linus Pauling Institute

Alternative Medicine Review