Heart-Healthy Life
Your heart is one of your most vital organs, the powerhouse of circulation, and the master of transporting nutrients to other organs through nutrient-rich blood. Read how these daily practices and natural supplements can help your heart function optimally so you can live a rich, vibrant life.
Heart Functions
While your heart’s main function is to pump blood throughout the body, it regulates many other processes that are crucial to your health. These additional functions include regulating blood pressure, controlling the rhythm of your heart rate, and communicating with other body systems. The nervous system signals the heart to beat faster during moments of stress and slower during moments of rest. The endocrine system, which secretes hormones, signals the blood vessels to relax or constrict, affecting your blood pressure. Ultimately, your heart is involved in several body processes that determine many aspects of your wellness, which is why heart health matters.
Heart-Healthy Practices
When performed daily and incorporated into your lifestyle, these practices can boost heart health and help ensure a highly-functioning circulatory system.
Managing Stress
As the endocrine system excretes hormones, one of which being cortisol (the “stress hormone”), the blood vessels constrict and increase blood pressure. In our modern hustle-and-bustle, schedule-oriented world, your body may be under prolonged stress, inhibiting the stress response to be shut off. Constant stress means a constant increase in blood pressure. When we learn to manage stress, we can achieve a more balanced circulatory system. Stress-management techniques include:
Spending time outdoors - Bike rides, strolling, running, bird-watching, dog-walking, yoga, etc.
Reading - Grab your favorite book or a magazine along with a cup of tea and a nice blanket.
Journaling - Writing your feelings, motivations, or goals can help you refocus your mind. Write short stories, poems, draw random doodles, or other creative material.
Incorporate fruits and vegetables - Eating the rainbow supports mental health too. Nutrient-dense foods provides your body with key nutrients and can also boost your self-esteem!
Adequate sleep - Sleep is a time for your body to recuperate and rejuvenate. Adults (18-65) should receive around 7-8 hours of sleep for proper rest.
Drink Alcohol in Moderation
According to the American Heart Association and Academy of Nutrition and Dietetics, men should have no more than two drinks per day, while women should have no more than one drink per day for maintaining heart health.
Alcohol serving size: 12oz of beer, 1.5oz of spirits, or 5oz of wine
Alcohol affects your blood glucose level, posing a danger to those with diabetes. Alcohol can also further heart damage if an individual has had a previous heart attack, heart failure, irregular heart rate, stroke, or uncontrolled high blood pressure. Additionally, alcohol is calorie-dense and does not provide the body with essential nutrients compared to whole foods. This can potentially cause individuals to gain weight. In turn, this can affect the circulatory system by raising blood glucose levels and blood pressure.
Being mindful about your daily alcohol intake can help your heart function properly without posing threats to your circulatory system.
Daily Exercise
According to Dr. Jennifer Lee, DO, at Scripps Medical Center,
“Your heart is a muscle, and just like pecs or abs, it needs to be worked out consistently to stay strong. Embracing heart healthy habits can make a huge difference.”
Engaging in 30-60 minutes of aerobic exercise a day can help keep your heart strong and functioning efficiently. Weight training can be incorporated if individuals are seeking to lose weight. If exercise is hard for you to engage in, these tips may help:
Create miniature workouts with exercises you enjoy.
Mix it up and don’t follow the same routine every time.
Plan workout dates with a friend & utilize your calendar.
Don’t overdo it! Start slow and gradually incorporate more workout days that resonate with your schedule.
View this as an opportunity to learn and grow!
Natural Supplements
Supplementation can be utilized to maximize your heart health. The right nutrients can keep your heart strong for a lifetime.
Clinical OPC Extra-Strength & Standard Formulas by Terry Naturally
With their proprietary extract of French Grape Seed VX1 as the key ingredient, these formulas work to achieve healthy blood sugar levels, balance blood pressure and cholesterol, and manage weight. Tannins, naturally occurring compounds in grapes, are too large for the body to absorb. In Terry’s formula, the tannins have been removed to increase absorption and provide a higher ORAC (antioxidant) value. These formulas range from 150mg to 400mg of Clinical OPC Extract for a daily antioxidant boost to promote a healthy circulatory system.
Organic Red Beet Crystals by Flora
An energizing superfood booster to support nitric oxide levels in the body for optimal blood circulation. This product is freshly pressed from organic red beets to create a soluble delivery method for nitric oxide. Each jar contains an equivalent of 5.7lbs of organic red beets! The crystals can be added to water, juice, smoothies, or dusted on meals, like oatmeal or yogurt. Flora’s Red Beet Crystals are also gluten-free and vegan.
Healthy Blood Pressure Support by Nature’s Presence
Our formula contains magnesium, l-arginine, olive leaf extract, garlic, and grapeseed extract for a powerful blend that cares for your circulatory system. Our formula contains the studied amounts of magnesium and l-arginine that have been shown to support blood pressure levels. Garlic and grapeseed extracts help to strengthen blood vessels and optimize their function.
Clinical OPC Heart by Terry Naturally
Similar to Terry’s other OPC extract products, this formula has their proprietary French Grape Seed Extract VX1, paired with Pomegranate Fruit Extract, Vitamin B6, Magnesium, and Vitamin B1. This product aids in filling nutritional gaps for optimal heart function, while supporting oxygen and blood flow to the heart, healthy heart rhythms, and a balance in blood pressure and cholesterol.
Cardio Miracle
Cardio Miracle is an advanced formula for boosting nitric oxide levels, as well as fighting inflammation in the circulatory system. Their formula contains essential nutritional support for:
Energy and clarity
Pain management
Cardiovascular and sexual health
Cellular health and cellular reproduction
Lymphatic performance
Increased blood flow and blood oxygen levels
Insulin reception
Increased Vitamin D3 absorption
Bergamot by Solaray
Bergamot is an herb that naturally works to support the cardiovascular system. Solaray has followed the research, creating a formula with Bergamot and Berberine for a synergistic blend that provides extreme nutritive support for healthy blood lipid and glucose levels.
Stop in and show your heart some love at Nature’s Presence!
Trusted References
CDC. “How Much Sleep Do I Need? - Sleep and Sleep Disorders.” CDC, https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html. Accessed 28 January 2022.
Cleveland Clinic. “Alcohol and Heart Health.” Cleveland Clinic, 4 June 2019, https://my.clevelandclinic.org/health/articles/16728-alcohol--your-heart-health. Accessed 28 January 2022.
Cleveland Clinic. “Heart: Anatomy and Function.” Cleveland Clinic, 26 August 2021, https://my.clevelandclinic.org/health/body/21704-heart. Accessed 28 January 2022.
Einhorn, Paula T. “Keep Your Heart Healthy - MyHealthfinder | health.gov.” Office of Disease Prevention and Health Promotion, 8 July 2021, https://health.gov/myhealthfinder/topics/health-conditions/heart-health/keep-your-heart-healthy. Accessed 28 January 2022.
Scripps Coastal Medical Center Vista. “5 Heart Healthy Habits To Help Prevent Heart Disease.” Scripps Health, 7 December 2021, https://www.scripps.org/news_items/5146-5-heart-healthy-habits. Accessed 28 January 2022.
Terry Naturally by EuroPharma. Show Your Heart Some Lover. Informational Pamphlet. EuroPharma, 2022.