Winter is often synonymous with colds and flu, but it’s also important to protect your heart during the colder months. Seasonal challenges, such as less sunlight, increased depression, and less opportunity for outdoor exercise, contribute to the risk factors for heart problems. The good news is that you can make simple yet powerful lifestyle changes that boost cardiovascular wellness and might even save your life.
State of the Heart
National statistics show that an American suffers a heart attack every 25 seconds. The danger of frosty weather and shorter days means that taking measures to support your circulation and cardiovascular system is crucial, especially during the cold months. These seasonal challenges lead to weight gain, decreased circulation, and potentially destructive inflammation and oxidative stress.
Fighting Inflammation is a Top Priority
Doctors now know that cholesterol and fat don’t necessarily contribute directly to heart disease, but chronic inflammation is often responsible for damage to the heart and circulatory system. This damage results from excessive wear and tear of oxidative stress, which is similar to an overheating engine. Oxidative stress occurs when harmful free radicals run rampant, damaging DNA and compromising cell integrity.
Oxidative stress depletes antioxidants as a result of illness, exhaustion, stress, toxins, poor diet, lack of exercise, and other drains on the body’s resources. Chronic inflammation also disrupts heart health by triggering fibrosis, uncontrolled scar-tissue buildup in organs and tissues. Lowering oxidative stress and inflammation with hydration, balanced rest and exercise, a whole foods diet, and supplementation with effective antioxidant and anti-inflammation formulas offer invaluable long-term benefits.
Recognizing Good Fats and Bad Fats
Without adequate levels of good cholesterol and healthy fats, you increase your risk for heart disease. These beneficial lipids help fight inflammation and provide critical antioxidants, nutrients, and building blocks for health. The type of fats and cholesterol circulating in your system are critical. Essential Fatty Acids (EFAs) and healthy omega-3 fatty acids found in fish oils reduce the risk of many chronic conditions. However, trans fats and excess saturated fats found in most processed and fried foods are harmful and often damage cardiovascular and overall health when they generate free radicals, promote inflammation, and increase oxidative stress.
Similarly, the quality of your cholesterol, not the quantity, determines your risk of cardiovascular difficulties. The key issue with cholesterol is whether it is oxidized. When cholesterol, particularly LDL (bad cholesterol), becomes oxidized through chronic inflammation and oxidative stress, it turns into a deadly substance. The good news is that testing for cholesterol oxidation is simple and straightforward. By eating a whole-foods diet, exercising regularly, managing stress, and taking the right supplements, you can protect against cholesterol oxidation and prevent it from occurring, improving your chances for optimal cardiovascular and overall health.
Get Moving!
Poor circulation leads to stagnation, which generates inflammation. This allows toxins to collect, slows their removal, and impedes the flow of nutrient-rich blood. Keep your circulatory system running smoothly with regular exercise, such as brisk walks, yoga, Qi Gong, Tai Chi, and other nourishing movement exercises.
Heart Healthy Diet
Everyone knows that a balanced whole foods diet is essential for maintaining a healthy heart. Include adequate supplies of foods high in omega-3 fats and essential fatty acids (EFAs), which help decrease inflammation and improve circulation.
Some of the best heart-healthy foods include:
- Beans: Black and kidney beans are high in B-complex vitamins, folate, and magnesium.
- Nuts: Almonds and walnuts are rich in omega-3 fatty acids, vitamin E, magnesium, and fiber.
- Fish: Salmon, sardines, and herring are high in omega-3 fatty acids and lower in mercury than other types of fish.
- Greens: Spinach, broccoli, and kale are packed with lutein (a carotenoid), B-complex vitamins, potassium, and fiber, as well as vitamins C and E.
All-Natural Supplements
Top recommendations for heart health include Padma Basic, an ancient Tibetan herbal formula supported by more than 30 years of clinical research. It offers strong antioxidant, immune, anti-inflammation, and circulatory benefits. Another important daily supplement is modified citrus pectin, which protects heart health by inhibiting a molecule called galectin-3 (at the root of inflammation and fibrosis-related diseases, including congestive heart failure). Other essential heart nutrients include nattokinase, a clot-busting enzyme derived from fermented natto soybeans; hawthorn berry; Chinese salvia, and medicinal mushrooms.
These simple yet powerful steps can improve not just heart health but your overall health, giving you improved immunity, extra personal energy, and increased well-being. All these benefits can protect you against various chronic ailments.
