Tips to Lower Your CardioVascular Risk
Let's spend a couple of minutes on your cardiovascular health, focusing on the important and not the urgent matters in life.
There is a lot more to your cardiovascular health than the traditional blood pressure, triglycerides, and cholesterol.
Homocysteine, when high can indicate that the body is not breaking down proteins into aminoacids correctly and that could be tied to a vitamin B deficiency.
C-reactive protein is an indicator associated with atherosclerosis and cardiovascular risk and it tells you if there is inflammatory processes in your arteries.
Even within cholesterol, in addition to the HDL (good) and LDL (bad) cholesterol, the particle size matters. A big fluffy LDL is a lot friendlier to your arteries than a small, dense one.
So ask your physician about the merit of these indicators before just getting the first prescription they recommend to you. It can help you avoid the slavery on being on a medication for life.2. Exercise efficiently.
Your heart needs exercise as any other muscle in your body. A great way to get in shape without investing a lot of time is to do High Intensity Interval Training.
A good formula to follow is to run as fast as you can for 30 seconds and rest 90 seconds. If you do this 7 times you have 15 minutes of a fantastic workout. You can start with 3 times and go from there.3. Choose heart friendly foods.
First, avoid trans fats at all cost. If there is a nasty ingredient for your cardiovascular health, this would be it.
Good fats included in wild salmon, avocado and olive oil are great for you. They provide plenty of energy and can help you to lose weight by increasing your energy and reducing carb cravings.
Even saturated fat in moderation can be good for you since it could increase your good cholesterol. If you are buying butter or yoghurt, opt for full fat options vs light options.
Avoid overheating oils when cooking. Avoid corn, canola or sunflower oil (full of omega 6) and opt for coconut, olive, avocado or my favorite, ghee, which has the highest smoke point.
4. Choose high quality supplements with ingredients that will help your cardiovascular health.
Proflavanol C: Grape seed extract and vitamin C
It helps to support circulation by protecting the healthy function of your blood vessels and arteries. It also helps retain healthy cholesterol levels, already in the normal range.
Coenzyme Q10 and alpha-lipoic acid combine to help your body make cellular energy to fuel your most important muscle—your heart. And, powerful antioxidant activity also helps protect cardiovascular tissues from the damaging effects of oxidative stress.
EPA and DHA help maintain healthy high-density lipoprotein (HDL—the good cholesterol) and triglyceride (a type of fat) levels in plasma, which are important for supporting healthy arterial function and blood flow.
Higher levels of omega-3s in plasma have been associated with maintained, normal blood pressure levels.
Supplementation with omega-3 fatty acids has been associated with arterial flexibility, a factor in good cardiovascular health.
Consuming one gram of marine omega-3 fatty acids per day has been associated with maintaining a healthy resting heart rate.