Introduction
There are many factors which can influence your heart health, which is important because your heart acts as your body’s engine, pumping blood to deliver oxygen and nutrients to every cell. In this blog, we’ll take a look at the relation between heart health and your weight, dietary changes you can make to help improve heart health, supplements that may help heart health, and exercise and its relation to heart health.
Heart health and weight
People who are overweight or obese have an increased risk of developing heart disease. This is because excess weight can make your heart have to work harder (since the overall volume of your body is greater), which in turn can cause damage to the heart muscle.
Excess weight can also cause fatty material to build up in your arteries, which may contribute to atherosclerosis–the buildup of plaque in your arteries from fats, cholesterol, and other substances which in turn causes your arteries to become narrower and can reduce or block blood flow. This plaque can also cause blood clots.
If you are overweight or obese, you are also more likely to have visceral fat, which is fat that sits around your internal organs, such as your heart, and which can increase your risk of heart disease.
Other conditions associated with excess weight, such as high blood pressure and diabetes, are also linked to the development of heart disease.
If you’re overweight or obese, it’s in the best interests of your heart to lose weight. Many people find that eating mindfully, including reducing sugar intake, and staying active can help.
However, some people may need additional assistance to lose weight, such as in the form of GLP-1 weight loss medications. In addition to aiding many people with weight loss, GLP-1 medications may help to reduce plaque buildup in arteries and to lower blood pressure.
Dietary changes for heart health
In general, while eating a healthy and balanced diet can help with maintaining an appropriate body weight for heart health, there are certain foods that are best to avoid and others that you should actively seek out and incorporate into your diet to ensure that your heart can be at its best.
Here are certain food choices you can make that are good for your heart:
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5 servings a day of fruits and vegetables, especially leafy greens, berries, citrus fruits, and cruciferous vegetables such as cauliflower, cabbage, kale, garden cress, broccoli, bok choy, Brussels sprouts, and mustard plants.
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Whole grains, such as those in whole-wheat bread, pasta, brown rice, quinoa, and oats.
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Healthy fats, such as those in olive oil, avocados, fish, nuts, and seeds.
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Lean protein, such as fish, poultry, beans, lentils, and low-fat dairy products.
On the other hand, here are some things you should try to avoid:
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Saturated and trans fats, such as those found in red meat, butter, and processed foods.
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Red and processed meats, such as bacon and hot dogs.
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Excess sodium, which is often found in canned and processed foods including many popular snack items.
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Added sugars, which is often found in processed foods, popular drinks such as sodas, and sweets such as pastries and cookies.
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Fried foods such as chips.
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Full-fat dairy products.
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Excess alcohol.
Supplements for heart health
Some people may benefit from taking certain supplements in addition to making other lifestyle changes for their heart health. However, as with all supplements, you should speak with a healthcare professional before incorporating them into your routine.
Diso Curcumin Oral Strips are one product that may help keep your heart in good condition. These easy-to-take dissolvable supplements are packed with curcumin (the powerful ingredient in turmeric), and can reduce inflammation, which is associated with heart disease.
If you aren’t eating enough seafood rich in healthy fats (such as salmon, sardines, or mackerel), you may find it beneficial to take a fish oil supplement. We stock a variety of products, such as Seven Seas Omega-3 Fish Oil Capsules, Seven Seas Cod Liver Oil Max Strength Fish Oil with Omega-3 and Vitamin D Capsules, and Seven Seas Omega 3 Fish Oil One-A-Day Capsules. These products can also have other health benefits beyond your heart, such as helping your joints, eyes, and brain.
Magnesium can help regulate muscle function, including your heartbeat, and may help to lower blood pressure and improve blood flow.
Vitamin D may help to control your insulin levels and mitigate high blood pressure; it also may help to decrease the risk of diabetes and strokes. We carry a selection of vitamin D supplements, such as Valupak Vitamin D 1000iu, Vitabiotics Ulta Vitamin D 1000iu, and Vitabiotics Ultra Vitamin D 2000iu Extra Strength tablets.
You may also find it helpful to take additional fibre, which can help lower blood cholesterol levels, reduce blood pressure, and reduce overall inflammation. We carry Fybogel Chews in citrus flavour, as well as Fybogel sachets in orange flavour and original flavour.
Finally, folate may help to reduce the risk of heart disease and stroke.
Exercise and heart health
Regular exercise, alongside eating a healthy and balanced diet, is one of the best ways to improve your heart health and reduce your risk of cardiovascular diseases.
Exercise helps your heart health by:
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Strengthening your heart muscle. This is because exercise increases your heart’s pumping capacity, making it stronger and more efficient over time at delivering blood throughout your body.
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Improving your blood pressure. Regular exercise can reduce your blood pressure, which in turn reduces strain on your heart.
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Lowering your cholesterol levels. Exercise raises your levels of good cholesterol whilst lowering the levels of your bad cholesterol, helping to protect your arteries from plaque buildup.
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Increasing blood flow. Exercise promotes the growth of new blood vessels, which improves the flow of blood to your heart and other organs.
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Improving oxygen consumption. Exercise increases your body’s ability to use oxygen efficiently, which in turn reduces your heart’s workload.
Overall, exercise improves your blood pressure, cholesterol, and heart muscle function, which all significantly reduce your risk of cardiovascular issues.
Most people should aim for about two and a half hours of moderate intensity aerobic activity a week, as well as two or more days a week of strength training. Examples of aerobic activity for heart health include brisk walking, running, swimming, cycling, or dancing.
You should speak with a healthcare professional before beginning a new exercise routine, especially if you have any existing heart conditions. When you do begin a new exercise programme, be sure to start gradually and slowly build up intensity and duration over time, listening to your body and avoiding overexertion.
In summary
Heart health is incredibly important, and it can be negatively impacted by factors such as weight, diet, and lack of appropriate physical activity. Thankfully, there are steps you can take to improve your heart health, such as making dietary changes, losing excess weight, exercising more, and taking certain supplements if needed.