Heart Health: Prevention is Key

In the United States, heart disease is still the leading cause of death for both women and men. According to the CDC, one person dies every 33 seconds from cardiovascular disease in America. In 2021, 1 in every 5 deaths were caused by heart disease—a staggering 695,000 people across all racial and ethnic groups within the US. And sadly, heart disease is preventable 80% of the time.

Women are at very high risk for heart health complications, particularly those who carry the risk factors: hypertension, diabetes, obesity, and a sedentary lifestyle. There is also a high prevalence of heart disease in the Hispanic, African American, and Native American communities.

Individuals with preexisting heart conditions increase their risk of developing severe COVID-19, a condition that is known to cause damage to the heart. Prevention is key to lowering the risk of heart complications. Patients can take precautions by improving high blood pressure, weight, high cholesterol, arterial elasticity, heart rate variability, blood sugar imbalances, and by correcting underlying nutritional deficiencies. Your naturopathic physician will gladly help you develop a plan to get your heart health on track.

What are the signs and symptoms of a heart attack?

Experiencing shortness of breath (either with or before chest discomfort).
Feeling weak, faint, or light-headed.
Breaking out into a cold sweat.
Experiencing pain in the jaw, neck, or back.
Feeling discomfort or pain in one or both shoulders or arms.
Feelings of chest pain or discomfort—it could also feel like pressure, squeezing, or fullness.
Experiencing discomfort in the center or left side of the chest that lasts more than a few minutes. The feeling may go away and come back.
Women may experience slightly different symptoms, including unusual or inexplicable tiredness, nausea, or vomiting.

What can you do to stay healthy?

Know your risk factors. Lifestyle, genetic factors, and nutrition… they all contribute to your cardiovascular health. Smoking, overconsumption of alcoholic beverages, chronic stress and anxiety, and poor nutrition can all increase an individual’s risk of heart disease.
About 30% of Americans suffer from prediabetes. Working with your naturopathic doctor to reverse prediabetes will not only prevent damage to many different systems of your body and eliminate the need for medication to regulate your blood sugar levels, but it will also improve immune health and—you got it—lower your cardiovascular risk.
Exercise and regular physical activity are highly recommended. Clinical trials show that, for individuals with abdominal obesity, resistance training is the most effective form of exercise for reducing the fatty tissue around the heart. As we age, our risk factors increase. Exercise and a good diet are crucial, particularly as we get older.
Diet is a key factor in 4 of the 7 biometrics that have a direct impact on our cardiovascular health. What we eat affects our Body Mass Index (BMI), blood pressure, blood glucose, and total cholesterol. Studies have shown that following the Mediterranean diet can result in a 50%-70% lower risk of heart disease, in comparison with those who followed a diet like the one suggested by the American Heart Association (AHA Step-I diet). A Mediterranean-style diet typically includes plenty of vegetables, fruits, whole grains, beans, nuts, seeds, olive oil as a primary fat source, and dairy products, eggs, fish, and poultry in moderate amounts.
Avoid fad diets and processed foods, especially those high in sugar, salt, and fat.
Nitric oxide production levels influence blood flow. In addition to exercise, many foods support the production of nitric oxide in the body. Beets, garlic, leafy greens, citrus fruit, nuts, seeds, pomegranate, watermelon, and red wine are all excellent choices for foods to boost your nitric oxide levels. Aim for 2-3 servings per day. At Prairie Naturopathic Doctors we test nitric oxide levels to ensure proper levels.
Stress and mental health are huge contributors to an increase in risk for heart attack or heart disease. Stress increases adrenaline and cortisol, which negatively impacts blood pressure and heart rate. Keep a network of family, friends, and supporters around you, especially those who support your physical and mental health.
Get enough sleep. There is a clear link between poor heart health and inflammation within the body. Poor sleep habits can elevate inflammation levels and cause cardiovascular disease, cancer, and type 2 diabetes—among other problems.
Get an annual exam specifically for your heart health. Your naturopathic physician will likely order a body composition analysis, arterial health assessment, digital cardio analysis and a complete blood panel and go over your risk factors.

The heart is one of your most vital organs. To protect your heart health from damage after COVID, or to prevent a cardiovascular event, if you suffer from any of the aforementioned risk factors, please discuss a plan of action with your naturopathic doctor. Prevention is vital when it comes to keeping your heart strong and healthy. We all have reasons and motivations for living that bring us joy. Feel them in your heart and allow them to motivate you to focus on disease prevention so you can keep that heart muscle beating strong.