由 home-healthhaven 
Everyone likely knows someone affected by heart disease. It’s more common than cancer, and it’s hard to miss all the awareness efforts and information out there. This can be quite overwhelming, especially if you’re looking to protect yourself naturally.
Going the Natural Route
Every year, millions of people are prescribed medications for heart disease risk factors like high cholesterol and high blood pressure. However, these medications can come with significant side effects. For instance, while statins can lower cholesterol, they can also cause muscle pain and memory loss in some people. Sometimes, medications can even work too well. Take Xarelto, a blood thinner that helps prevent heart attacks and strokes. It’s effective, but it can also make it hard for your blood to clot, which could be dangerous if you get a cut or bruise.
While medication is sometimes necessary, it’s crucial to consider the risks. Often, there are natural alternatives that can help your body stay healthy more simply and safely.
The Impact of Food
What you eat can significantly affect your heart. Foods high in saturated fats, sodium, and cholesterol can harm your cardiac system, contributing to obesity and plaque buildup in your arteries.
If you don’t have any heart disease risk factors, that’s great! However, maintaining a heart-healthy diet is still important. Aim for a diet low in saturated and trans fats, sodium, and cholesterol, and avoid processed, sugary foods.
For those with risk factors, dietary needs are more specific. If you have high cholesterol, focus on lowering LDL (bad) cholesterol while maintaining HDL (good) cholesterol. Soluble fiber, found in fruits like strawberries, citrus fruits, and apples, can help lower LDL levels. Plant stanols and sterols, found in wheat germ, bran, vegetable oil, and nuts like almonds, also prevent cholesterol absorption in the body.
To manage high blood pressure naturally, consider the DASH Diet. This plan recommends foods rich in potassium, calcium, magnesium, fiber, and protein, such as whole grains, nuts, broccoli, carrots, kale, and lean meats. The DASH Diet can lower blood pressure in just two weeks for some people.
The Role of Exercise
Diet and exercise are a powerful pair when it comes to health. They work together to boost your immune system and improve your heart health. While changing your diet, also think about incorporating regular exercise.
Cardiovascular exercise offers multiple benefits. It can help you lose weight, reduce cholesterol levels, manage blood sugar, and relieve stress, which can affect blood pressure. It also strengthens your heart muscle, making it more efficient.
The American Heart Association recommends at least 30 minutes of exercise per day, at least five days a week. Your heart rate should be above 100 beats per minute (BPM). You don’t need to hit the gym—activities like walking your dog count too.
Stay Committed
Your body can achieve amazing things with the right tools. Nutrient-rich, unprocessed foods can keep your blood vessels strong and clear. Exercise builds your heart’s strength and endurance to handle stress and illness. Together, healthy eating and exercise form a natural shield against heart disease, protecting you throughout your life.