How toImprove Your Heart Health Through Diet, Lifestyle, and Supplementation

Eighty percent of critical cardiac issues can be prevented with education and action. We have all the critical information and tips to get started on gaining a healthier heart. There are three parts to achieving this: exercise, diet, and supplements.

As noted earlier, the more weight we gain, the more plaque deposits we’ll develop in our arteries. Exercise is an active way to maintain a healthy weight. Not to mention, it’s valuable for your mental health!

Make sure your exercise routine targets three areas:

1. Aerobic

Aerobic exercises are movements that provide cardiovascular conditioning. Here are a few examples of aerobic exercises to consider:

• Walking
• Jogging/running
• Swimming
• Cycling
• Rowing
• Dancing
• Gardening or mowing the lawn

The American Heart Association recommends at least 75 minutes of aerobic activity each week.

What the Research Says

Studies show aerobic exercise can:

• Decrease blood pressure
• Increase HDL or “good” cholesterol
• Help you achieve and maintain a healthy weight
• Regulate blood sugar

2. Flexibility

Working on your flexibility via stretching is a great way to supplement your aerobic and strength training.

What the Research Says

Stretching can help:

• Reduce some of the soreness you experience after exercising
• Mitigate your risk of injury
• Encourage healthy blood flow to your muscles
• Offer a low-impact activity that puts low stress on the muscles and joints

If you’re new to stretching, don't worry. Below are a couple of good places to get you started. Consider trying them out for a bit until you feel comfortable doing flexibility training on your own:

• Take a yoga class. Yoga is a great way to stretch through bodily postures while practicing breath control and meditation.

• Try tai chi. Tai chi is a series of movements you perform in a slow and focused manner. Like yoga, it also incorporates breath control.

3. Strength

Aim to do strength training workouts two to three times weekly.

If you’re new to strength training, we recommend starting off with resistance bands. They help you balance and stay in control of your movements. You can use them until you feel ready and confident to move on without it.

Strength training can involve:

• Dumbbell workouts
• Resistance band workouts
• Stair climbing
• Hikes/hill walks
• Push ups
• Sit ups
• Squats
• Heavy gardening (e.g., digging or shoveling)

If you’re just getting started with exercise, take it slow. Start by walking for 30 minutes, or break up your workout into three 10-minute sessions every other day.

Listen to your body and know your limits. If you feel tired or out of breath, stop or slow down.

In addition to exercise, a healthy diet is an optimal way to improve your heart health. The key is to avoid eating foods high in saturated and trans fat and cholesterol—the culprits linked to heart problems. Instead, get more fiber in your diet.

Here are foods to start adding to your grocery list:

1. Vegetables and Fruits

Incorporate a variety of vegetables and fruits each day. And we know, sometimes prepping fresh produce can be a pain (why take the time to wash and cut up lettuce when there’s a bag of chips at arm’s length?).

Include options like frozen, canned, and even dried vegetables and fruits. That way, you can easily toss them into your daily meals.

2. Fat-Free or Low-Fat Dairy

The dairy aisle always seems never-ending at the grocery store. The key is to scope out the fat-free or low-fat options.

For example, choose from fat-free or low-fat:

• Milk
• Yogurt
• Cheese
• Ice cream

3. Whole Grains

Carbs have gotten a bad reputation over the years. While it is true that processed and refined grains are harmful to your health, you can substitute them with nutrient-dense carbs such as:

• Quinoa
• Oats
• Sweet potatoes
• Whole-grain bread, bagels, and tortillas
• Whole-grain pasta and couscous

4. Proteins

Choose from healthy proteins like:

• Chicken or turkey breast without the skin
• Lean-ground chicken or turkey
• Fish or shellfish
• Beans, peas, and lentils
• Eggs
• Tofu
• Unsalted peanut or almond butter

These can help you feel full longer.

5. Healthy Fats and Oils

When it comes to dressing and sauce, there are healthier options to incorporate into your meals:

• Vegetable oil instead of butter for cooking
• Low-fat or light mayonnaise instead of full-fat mayo
• Oil-based salad dressings (e.g. balsamic vinaigrette instead of ranch dressing)

So how do you exactly put together a meal with all these items? Aim for a Mediterranean diet. Research shows a Mediterranean diet can lower cholesterol levels and decrease your cardiovascular disease risk.

Last but not least, supplements are another natural method that can help you fill in any nutrient gaps and get to where you need to be. At Superior Labs, we proudly offer a holistic line of cardiovascular supplements you can add into your diet and exercise routine.

Here are just a few supplements good for heart health:

1. Hawthorn Extract

A shrub that’s part of the rose family, Hawthorn berries carry antioxidant phytonutrients. Studies show these antioxidants support overall heart function. Hawthorn extract may help strengthen the blood vessel walls and promote healthy cholesterol levels.

2. CoQ10

CoQ10 is a natural antioxidant found in the body’s cells—cells that promote healthy heart function. Researchers discovered that CoQ10 may help with heart disease patients, reducing the risk for another heart attack, lowering blood pressure, and more.

3. Organic Ginkgo Biloba

An antioxidant-rich herb, Organic Ginkgo Biloba contains flavonoids and terpenoids—antioxidants that can combat oxidative stress and reduce blood sugar. It’s been a common supplement used for those with heart disease.

4. Organic Ceylon Cinnamon

Cinnamon has been used for a wide range of purposes. When it comes to heart health, cinnamon may reduce cholesterol levels in those with type 2 diabetes and reduce their risk for developing heart disease.

Be sure to take a look at the other cardiovascular and heart health supplements available to you. We recommend speaking to a healthcare practitioner before incorporating these into your diet.

The heart is central to the body and life. It’s the engine that keeps our bodies running. The heart is responsible for:

1. Pumping nutrient and oxygen-rich blood throughout the body
2. Removing toxins and waste

As we age, we have a higher chance of developing heart problems. According to research, cardiovascular tissues decline the older we get. If not addressed with preventive measures, these shifts can lead to various heart problems and diseases such as:

• Hypertension
• Myocardial infarction (heart attack)
• Atherosclerosis (clogged veins and arteries)
• Stroke
• Coronary artery disease (CAD)
• Arrhythmias (irregular heartbeat)
• Heart valve disease

In addition to age, there are also other factors that can lead to an unhealthy heart:

• Gender: Women are more likely than men to experience heart failure and heart attack deaths. After menopause, women have higher cholesetrol fat concentrations (a type of fat in the blood) than men.

• Unhealthy lifestyle: A diet high in salt and saturated fats can elevate blood pressure. Smoking can harm the heart and blood vessels and reduce the amount of oxygen your blood carries.

• Stress: Stress is inevitable in life, but it’s important to be aware of it and lean into healthy coping mechanisms. If not taken care of, stress can lead to poor psychological health, which has been linked to heart disease.

• Family history: According to William Kraus, M.D., a cardiologist and research scientist at Duke, “Both the risk of heart disease and risk factors for heart disease are strongly linked to family history.”

• Diabetes: High blood sugar can harm blood vessels and the nerves that are linked to the heart. This can lead to other problems like high blood pressure and cholesterol levels.

• Obesity: Individuals who are overweight or obese are more likely to develop heart disease. The excess weight can put stress on and harm the heart and blood vessels. The CDC can help you calculate your Body Mass Index (BMI).

Below are some of the initial signs of an unhealthy heart. If you experience any of these, we recommend seeing a healthcare professional right away:

• Irregular heartbeat
• Snoring and sleeping issues
• Sore, swollen, or bleeding gums
• Swollen legs and feet
• Aching or constriction in shoulders or neck
• Heartburn or indigestion

If the signs above are not addressed in time, they may lead to more serious problems and events such as:

• Stroke
• Heart attack
• Coronary artery disease (CAD)

Absolutely! With proactive steps, you can strengthen your heart.

Upon medical review, your healthcare practitioner may prescribe medications to help lower cholesterol, reduce blood sugar, and/or manage blood pressure. But keep in mind, medication won’t be your knight in shining armor—you need to make the right lifestyle changes.

Studies reveal people who maintained favorable lifestyles (e.g. not smoking, exercising, eating healthy, etc.) lowered their heart disease risk by nearly 50 percent.

The key to heart disease prevention is by adopting healthy lifestyle habits. And the earlier you get started with these habits, the greater dividends you’ll be able to cultivate. After all, you deserve to live your best life, so why not start now?

The more consistent you remain with positive lifestyle routines, the faster you can improve your heart health.

But keep in mind, attaining and maintaining a healthy heart is a lifelong journey. When you hit a certain goal, keep at it. Remain committed, so you can continue to live your life to the fullest.

Your journey to a healthy heart begins now. Equip yourself with the right lifestyle changes and high-quality heart supplements along the way.

At Superior Labs, our promise to you is quality. Because your health, safety, and satisfaction are our top priority. As you explore our heart health supplements, be sure to read about our purity process.

This article was reviewed by Dr. Stephanie Nishek, ND. See her credentials in her bio.