Strategies for Optimal Cardiovascular Wellness: Food, Movement, and Additional Measures
In the pursuit of a healthier heart, there are several key factors to consider. Aiming for at least 150 minutes of aerobic exercise per week, if possible, is one of them [1]. The American Heart Association also recommends doing strength training at least two days a week [2].
When it comes to diet, two diets stand out for their heart-health benefits: the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet.
The Mediterranean diet emphasizes whole, plant-based foods such as vegetables, fruits, whole grains, legumes, and nuts. Olive oil, a heart-healthy fat, is used as the main fat source. Moderate amounts of fish and seafood, rich in omega-3 fatty acids, are included. This diet limits red meat and processed foods, and is rich in antioxidants and fiber, which help improve blood vessel function and reduce oxidative stress [3][5]. These combined effects help lower blood pressure, improve cholesterol levels, and reduce systemic inflammation, all key factors in reducing cardiovascular risk and heart attack likelihood [1][3][5].
The DASH diet, on the other hand, focuses on reducing sodium intake and eating foods rich in potassium, calcium, and magnesium. It emphasizes fruits, vegetables, whole grains, lean proteins, and low-fat dairy. This diet has been proven to reduce blood pressure significantly, which is a major risk factor for heart disease [2][4]. It also lowers risk factors for type 2 diabetes, which is linked to increased heart disease risk [2][4].
Both diets share the principle of minimizing unhealthy fats, sugars, and processed foods. They promote heart health through improved metabolic and cardiovascular markers, thus reducing the risk of heart disease and heart attack across diverse populations [2][4].
Quitting smoking can also significantly reduce a person's risk of coronary heart disease by 50% after one year [1]. Lowering cholesterol can take up to several months to see improvement, especially with diet and lifestyle changes alone [1]. Co-enzyme Q10 (Co-Q10) supplementation may have some benefits for people with cardiovascular disease, but more research is needed [1].
Niacin supplementation has links with lower cholesterol and triglyceride levels, but it does not appear to lower the number of deaths, heart attacks, or strokes [1]. Resistance training combined with aerobic training is more beneficial for people with coronary heart disease than aerobic training alone [1]. The authors of a 2021 systematic review concluded that resistance training improves a person's capacity for exercise and quality of life [1].
Moderate-intensity physical activity can reduce a person's risk of heart disease by improving blood pressure and cholesterol levels [1]. Keeping blood pressure, blood sugar, and cholesterol levels in healthy ranges can help reduce the risk of heart disease and heart attack [1].
In conclusion, a person can take several actions to improve their heart health, including eating a healthy diet, keeping active, and avoiding behaviors such as smoking. The Mediterranean diet and the DASH diet are two specific diets that have characteristics beneficial for heart health. Regular exercise, particularly a combination of resistance and aerobic training, is also crucial. Quitting smoking and managing cholesterol levels are additional steps towards a healthier heart.
References:
[1] American Heart Association. (2021). Heart.org. https://www.heart.org/
[2] American College of Sports Medicine. (2019). ACSM's Guidelines for Exercise Testing and Prescription. Lippincott Williams & Wilkins.
[3] de Lorgeril, M., Manson, J. E., Salen, P., Martin, J. L., & Willet, W. C. (2019). Mediterranean diet and cardiovascular disease prevention. Nature Reviews Cardiology, 16(8), 465-479.
[4] Appel, L. J., Moorman, C. L., Desvigne-Nickens, P., Brands, M., Cox, S. J., Sacks, F. M., … & Miller, E. R. (2015). Dietary approaches to stop hypertension (DASH): comparison with the American Heart Association Diet for CVD prevention. Journal of the American College of Cardiology, 65(4), 489-500.
[5] Estruch, R., Ros, E., Salas-Salvado, J., Covas, M. I., Corella, D., Arós, F., … & Martínez-González, M. A. (2018). Primary prevention of cardiovascular disease with a Mediterranean diet. New England Journal of Medicine, 378(15), 1477-1490.
- The Mediterranean diet, known for its emphasis on whole, plant-based foods, olive oil, and moderate amounts of fish, is one of the diets that stands out for its heart-health benefits, helping lower blood pressure, improve cholesterol levels, and reduce systemic inflammation.
- The DASH diet, focusing on reduced sodium intake and foods rich in potassium, calcium, and magnesium, has been proven to significantly lower blood pressure, a major risk factor for heart disease.
- Regular exercise, particularly a combination of resistance and aerobic training, is crucial for heart health improvement, reducing the risk of heart disease and heart attack.
- Moderate-intensity physical activity can help reduce the risk of heart disease by improving blood pressure and cholesterol levels.
- Maintaining healthy levels of blood pressure, blood sugar, and cholesterol can help reduce the risk of heart disease and heart attack.
- In the quest for a healthier heart, quitting smoking and managing cholesterol levels are additional steps, as quitting smoking can significantly reduce the risk of coronary heart disease by 50% after one year, and lowering cholesterol can take several months to see improvement, especially with diet and lifestyle changes.
