February is American Heart Month, which provides a great opportunity to create a heart healthy plan with your Naturopathic Doctor to prevent heart disease. Your Naturopathic Doctor will tailor a program specific to you that encompasses a diet plan, the utilization of vitamins and herbs, an exercise program and stress management strategies. By following your specific plan you will lower blood pressure, lower blood sugar, rebalance cholesterol and relax blood vessels. To get you started here are 5 strategies you can implement today to get heart healthy.
1.Diet – The Mediterranean Diet is mostly plant based which is high in fiber, vegetables and fruits, and whole grains. Monounsaturated oils are consumed through eating fish, which is high in EPA/DHA Omega 3’s and using Olive Oil.
2. Supplements – 3 examples of heart healthy supplements are CoQ10, Vitamin B3, and Vitamin B12. CoQ10 is a powerful antioxidant that is essential for the heart muscle and overall health of your heart. Vitamin B3 (Niacin) has many benefits such as reducing the risk of heart disease by lowering levels of triglycerides and helps with cholesterol management by expanding blood vessels. Vitamin B12 (Methylcobalamine) lowers homocysteine. High homocysteine is correlated with the occurrence of blood clots, heart attacks, and strokes.
3. Exercise – Walking for as little as 40 minutes per day can provide many benefits for your heart and overall health. Why not start today with a simple walk around your neighborhood.
4. Reduce Stress – Your Naturopathic Doctor can provide many strategies for reducing stress such as meditation and yoga. Meditation may reduce blood pressure and cholesterol therefore, reducing your risk of a heart attack.
5. Get more sleep – Making sure you get 7 to 8 hours of sleep per night is essential in allowing your body to shut down and rejuvenate. Poor sleep is linked to heart failure, stroke, high blood pressure, obesity and diabetes. Poor sleep is also linked to an increase in inflammation and an increase in the production of stress hormones, which negatively affects the overall health of your cardiovascular system. My tips for getting more sleep are to start winding down earlier and put electronic devices (ie mobile phone, TV, computer) away by 9pm.
To get your heart into tip-top shape contact Dr. Marda Sussman, ND at Cohn Health Institute today! An IM injection of Vitamin B12 will not only help your heart but it will give you the energy you need to follow all the other steps on this wonderful journey called health ☺
Schedule your appointment at 714-754-8008.