Heart health starts with a healthy eating plan but also demands a healthy lifestyle. Many of these tips support heart health by balancing blood sugar as well as reducing heart disease factors including inflammation and oxidative stress. Healthy lifestyle tips include dietary modifications along with simple lifestyle changes. You don’t need to be perfect here. Research shows the 90-10 rule, where what you do 90 percent of the time for heart health, is most critical yet allows for some flexibility.
Along with the right diet plan, these seven tips can help you create sustainable, lasting changes for heart health:
- Maintain a healthy weight-Obesity increases your risk for health complications including heart disease, and evidence shows even modest weight loss (such as five to 10 percent) can reduce heart disease risk. The whole foods, unprocessed diet here can dramatically improve heart health.
- Make an oil change-Choosing the right oils to cook with and drizzle on your food could improve heart health. For drizzling, extra-virgin olive oil makes a great choice. Research shows its anti-inflammatory, antioxidant, and blood vessel support benefits can lower the risk for atherosclerosis and improve heart health.
- Fix your gut-Recent research shows the gut microbiome plays a significant role in heart disease. Besides fiber, probiotics and prebiotics support a healthy gut and a healthy heart. Consider a probiotic supplement, which studies show can support heart health. Our MegaSpore Probiotics combines gut-supporting flora with crucial vitamins which research shows can prevent heart disease.
- Get sufficient sleep-Research shows we average only 6.8 hours of sleep nightly. That’s about 1.5 hours less nightly than a century ago. Sleep deprivation can increase sympathetic nervous system activity, contributing to heart disease.
- Exercise regularly-Government data recommends 150 minutes of moderate-intensity activity weekly, which can reduce your risk for heart attacks, strokes, and death 20 – 30 percent.
- Manage stress levels-One review of evidence from over 600,000 men and women in 27 international studies found that work stressors including long work hours can moderately elevate your risk for heart disease and stroke. Research shows yoga is a promising way to control heart disease and reduce stress. So can meditation and mindfulness, which research shows can create a modest benefit for heart health. What matters is what helps you lower stress levels.
Visiting a chiropractor also makes an ideal way to support heart health. Chiropractic care can positively impact your nervous system, which supports heart and blood vessel health. Research shows visiting a chiropractor can help normalize risk factors for heart disease including high blood pressure.
Give me a call 816-220-0660 at Amundson Chiropractic Health Services today to set up your appointment for your next chiropractic adjustment. The height of your potential through chiropractic care is truly amazing! Send me any comments or questions, as I look forward to helping you reach your wellness goals.
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