February is the healthy heart awareness month, and unfortunately, cardiovascular disease is the leading cause of death among adults. Cardiovascular diseases include coronary artery issues, congestive heart failure, hypertension, deep vein thrombosis, stroke, and pulmonary embolisms. Other areas of the body that can also be affected are the kidneys and liver. So how do you prevent cardiovascular disease in the first place?
As with all disease, a process that worsens with time, it is always best to address cardiovascular disease before the onset of symptoms or at the very least the very beginning. Research over the last 50 years has shown that by far the most effective treatment and prevention is diet & lifestyle modification. Cardiovascular disease is known as a western diet disease, one of excess. Both the foods you eat and your activity level are important considerations.
Diet absolutely needs to change from one based heavily in processed foods to whole foods, fruits, and vegetables. A good rule of thumb is that if your great-grandmother didn’t eat it, neither should you. Another suggestion is to stay away from the pre-packaged items that constitute most of the middle of the grocery store. Saturated fats (animal fats) must make up no more than 10% of total calorie intake and most of your dietary fats should come from mono or polyunsaturated fats, such as olive oil and fish oil. Protein sources should come mainly from lean meats, particularly chicken and fish.
Increasing the amount of fruits and vegatables in your diet allows you to increase your soluble fibre intake to help bring down cholesterol. They also contain the B6 and B12 vitamins, folate, potassium,magnesium, and calcium that are required for a healthy heart while naturally reducing the sodium in your diet. Processed foods contain high amounts of sodium which can be detrimental to your heart health. If you feel the need to use salt, use sea salt in moderation, as it has a balance of minerals to partially offset the sodium content.
Exercise, especially for those who already have a cardiovascular condition, should be introduced slowly with an intensity of 50-60% of your maximum heart rate (220-age). This often translates to a brisk walk in which you can still talk. The frequency shoudl be 4-6 times a week for at least 20-30 minutes a day.
Cardiovascular disease usually represents a long-standing poor lifestyle. With some help and guidance, your Naturopathic Doctor can help you get back on track, whether your goal is to prevent it or reverse it.
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