It may not be at the top of everyone’s to-do list, but taking care of our tickers ought to be priority one. Every year 610,000 people die of heart disease in the United States (that’s 1 in every 4 deaths overall), and in many cases, it can be prevented. Living heart-healthy comes down to making good choices—supporting the cardiovascular system, maintaining a healthy diet and participating in regular physical activity. Make a few simple lifestyle changes, and reduce your risk for heart disease by as much as 80 percent!

 

Easy At-Home Exercises

Getting regular exercise is one of the best things you can do for your body. In addition to strengthening the cardiovascular system, exercise has proven benefits for maintaining healthy blood pressure, cholesterol, weight and energy levels. And best of all, those who exercise report feeling happier and enjoy better moods overall.

If you’re not currently active, work up to an aerobic exercise session lasting 20–30 minutes at least three to four times a week. If you’re not exercising, check in with your doctor first.

Exercise 1

Start with a few gentle stretches. Once you feel warmed up, place your feet wider than hip-width apart, lift your chest, engage your core and bend your knees. Push your hips back and sit back as if you are reaching for a chair that is far behind you, then reach your arms out in front to counter your balance. Keep your torso erect as you squat and then come back to your starting position. Repeat 20 times.

Exercise 2

Stand with your feet hip-width apart and bend over with a flat back. (Your arms should be in line with your waist.) Pull your elbows back and squeeze your shoulder blades together, then bring them back to your starting position. Repeat 15 times.

Exercise 3

Stand tall with feet hip-width apart and your hands clasped behind your head. Engage your core and step back with one leg. Drop your opposite knee down to a 90-degree position. Then press through the front heel and return to your starting spot. Repeat 20 times.

Exercise 4

Start on your hands and knees with your head in line with your spine. Lower down to the ground and release your hands briefly. Then put your hands back in the same place on the ground and push your shoulders away from your ears (back to the top of the push-up position) while engaging your core and buttocks. Repeat 5 times on your knees or in a full plank.

We love these suggestions from Ashley Borden via goredforwomen.com. Google “heart healthy exercises” for more suggestions and ideas.

 

Daily Diet Adjustments

While it’s true that healthy eating requires planning, a little effort really goes a long way. For our bodies to function at their very best, the American Heart Association recommends consuming a wide variety of nutritious foods from each of the basic food groups every day. Likewise, we should choose fat calories wisely, limit cholesterol and focus on consuming the right kinds of carbs.

Eat This

  • Fatty fishes, such as salmon, mackerel and albacore tuna at least twice a week
  • Foods rich in antioxidants (hooray for fruits and vegetables!)
  • Foods high in omega-3 fatty acids, such as avocado, flax seeds, olive oil and canola oil
  • Foods rich in plant sterols, such as walnuts and almonds

 

Not This

  • Animal products high in saturated fat (beef, lamb, veal, pork, cream, cheese, butter, egg yolks)
  • Fried foods
  • High-fat processed meats (think hot dogs and sausages)
  • Simple sugars (found in soft drinks, candy, cakes, cookies and other baked goods)
  • Saturated oils, such as coconut and palm oil
  • Shortening, partially hydrogenated margarine and lard

 

Simple Ways to Supplement

While consuming a varied and wholesome diet is the best prevention against cardio compromise, it’s not always easy to get the isolated nutrients we really need. Our plates are seldom as colorful and variety-filled as they should be, and with modern mass-farming techniques, even healthful foods like lean proteins, and fresh fruits and vegetables are often tainted with pesticides, antibiotics, hormones and other harmful chemicals. Thankfully, several innovative dietary supplements exist that can specifically target the underlying causes of illnesses like cardiovascular disease.

 

Consider These—

Fish Oil

The omega-3 fatty acids in fish oil have withstood rigorous studies and proven beneficial to the circulatory system. Omega-3s can lower your levels of triglycerides, or the unhealthy fat in your blood, by up to 30%. 250–500 mg of fish oil/omega 3 daily can support a normal heart rhythm and may also improve blood pressure.

Coenzyme Q10 (CoQ10)

This powerhouse nutrient is produced naturally by the body and is found in every cell. Also known as ubiquinone or ubiquinol, the vitamin-like substance is critical to maintaining cardiovascular health. CoQ10 helps prevent lipid oxidation, supports normal-range blood pressure levels, assists in protecting the cardiovascular system and it is vital to the creation of energy (ATP) within the cells.

Antioxidants

Specific blends of high-ORAC antioxidants (green tea, grape seed, bergamot, etc.) from dietary supplements have proven to support normal-range cholesterol and triglyceride levels by blocking an enzyme the liver needs to produce LDL cholesterol. Specific phytonutrients are also known to naturally support healthy blood sugar levels. Together, the effects of these powerful tiny nutrients set the foundation of supporting a healthy heart.

 

We Recommend

CoQ10

  • Promotes healthy cardiovascular function
  • Supports energy production
  • Helps reduce cellular oxidative stress throughout the body
  • Helps support blood pressure levels already in the normal range

Oxidized Cholesterol Formula

  • Modulates oxidation of LDL cholesterol
  • Helps to maintain healthy cholesterol levels
  • Features a powerful, proprietary antioxidant blend
  • Is a clinically studied, exclusive, patent-pending formula

Omega-3 Fatty Acids

  • Supports the cardiovascular system
  • Protects cell membranes
  • Contains lemon oil for improved taste and aftertaste