Atherosclerosis, the primary cause of coronary artery disease, has been accepted as a chronic inflammatory disease. Both innate and adaptive immune responses are influenced by the inflammatory process, and play a role in the development of cardiovascular disease.
Heart disease continues to be the leading cause of death globally, but it doesn’t have to be this way. While there are many influences on heart health, lifestyle plays a significant role. This means we have significant control over whether or not we develop cardiovascular disease in our lifetime. All of the factors discussed in this article can strongly influence inflammation, immunity, and ultimately our heart health.
Sleep:
The link between poor sleep and cardiovascular disease is irrefutable. A study published in the Journal of the American College of Cardiology in 2019, found that people who sleep fewer than 6 hours or more than 9 hours per might have a 32% increased risk of experiencing a heart attack in their lifetime.
Sleep impacts our heart in many ways. When people have sleep issues, their blood pressure stays higher for a longer period of time. Elevated blood pressure is a strong risk factor for cardiovascular disease, including heart attacks and heart failure. Lack of sleep is also associated with a higher risk of type 2 diabetes as well as obesity, both of which are risk factors for heart disease. In addition, poor sleep has also been linked with increased levels of inflammation and decreased immunity, which can also harm the heart. Aim for 7-8 hours of quality sleep per night for optimal heart health.
Supplements:
- Res-Q PM: Res-Q PM is available in both a liquid spray and a dissolvable tablet. The all-natural blend of ingredients reduces the time it takes to fall asleep, calms nerves, and promotes restorative sleep. It’s also non-habit forming and can be used long-term.
- Res-Q Mg Magnesium: In order to fall asleep, your body and brain both need to relax and magnesium helps with just that. Magnesium actives our parasympathetic nervous system, which helps us feel relaxed. It also regulates neurotransmitters and the hormone melatonin, both of which influence sleep.
Stress:
Stress has been found to have adverse effects on the heart. When the body is under stress, the adrenal glands release the hormone cortisol. Studies have found that long-term elevations of cortisol from stress can increase cholesterol, triglycerides, blood sugar, and blood pressure. These are all risk factors of cardiovascular disease.
Stress can also impact how your blood clots and can affect blood flow to the heart muscle, where it may not receive enough blood or oxygen. Indirectly, feeling stressed can lead to poor sleep, indulging in too many processed “comfort” foods, and other bad habits that can lead to obesity, inflammation and taxed immunity, and other risk factors for heart disease.
Supplements:
- Res-Q Stress Blocker: Formulated with a special class of herbs, called adaptogens, that help to normalize cortisol levels and bring the body back to homeostasis. Over time, you may feel less-overwhelmed by stress, more energized, an improved mood, and other benefits. Passionflower and theanine have calming effects and help reduce anxiety, which commonly occurs during times of stress.
- Res-Q Ultimate B Complex: Stress depletes multiple B vitamins, which have been found to improve symptoms associated with stress, including mood and energy.
- Res-Q Mg: Magnesium status is highly associated with stress levels. Low magnesium levels have been associated with increased catecholamine (neurotransmitters such as adrenaline or epinephrine) release in response to stress and with significantly increased urinary excretion. Magnesium is also a factor in many stress-related pathologies.
Exercise: A sedentary lifestyle is one of the top risk factors for cardiovascular disease. Exercise aids in weight loss and maintenance, improves circulation, can lower blood pressure and cholesterol levels (and raise HDL or the “good” cholesterol), and can improve insulin sensitivity, which helps to better control blood glucose levels. Exercise can also reduce inflammation and supports a healthy immune system, which both benefit the heart.
Recommendations still stand at approximately 30 minutes of moderate-intensity exercise upwards of 5 days per week. An example would be brisk walking at a rate of 3 to 4 mph. Aerobic and resistance exercise are both beneficial for heart health.
Supplement:
- Res-Q Orosine: Works directly on cells to improve the delivery of oxygen and blood to the heart. In addition, it boosts ATP levels, resulting in increased energy production vital to heart function. It also increases stamina and endurance, which helps with workouts. It also supports healthy lower blood pressure. Its combined benefits make this a comprehensive formula for energy, endurance, and heart health.
Nutrition
Top diets for heart health include: The Mediterranean Diet, DASH diet, Ornish diet, and the flexitarian diet. Overall themes for a heart-healthy diet include a heavily plant-based diet, rich in colorful fruits and vegetables, healthy fats (including omega-3s), whole grains, legumes, and plenty of fiber. Commonly avoided foods include: fried foods, trans fats, refined sugar, and processed meats, as these have been proven to harm the heart.
Supplements:
- Res-Q Heart360: Comprehensive multivitamin contains added ingredients such as hawthorne, olive leaf, and PQQ, to specifically support heart and energy health.
- Res-Q Omega-3s: Omega-3s remain the foundation of a heart healthy regimen. Res-Q purity and potency standards ensure that you get the best quality and ideal dosage to keep your heart in tip-top shape. Res-Q 1250+ contains the addition of Vitamin D, which has also been shown to support immune and heart health.
Toxins
Toxins, especially mercury and other heavy metals, can be profoundly toxic to the heart. In fact, studies have shown that exposure to heavy metals, such as arsenic, cadmium, lead, and mercury are linked to increased risk of heart disease and stroke. The greater a person’s exposure, studies found, the greater the risk of cardiovascular disease. Mercury toxicity, for example, has been shown to elevate blood pressure, trigger arrhythmias, and increase your risk of a heart attack. The most common source of mercury poisoning is fish.
Supplement:
- Res-Q Land 'n' Sea Fiber (Powder): Fiber is beneficial to our health in many ways. It helps to remove toxins, lower cholesterol, promote regularity, support weight loss efforts, and help control diabetes by minimizing blood sugar spikes after meals.
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Dr. Melissa Josselson, NDDr. Josselson earned her undergraduate degree from the University of Pittsburgh. She then earned her Doctor of Naturopathic Medicine degree (ND) from Southwest College of Naturopathic Medicine in Tempe, AZ, a 4-year graduate-level naturopathic medical school and one of five accredited schools in the U.S. |
