By Christopher Davis, MD, FACC, Chief Cardiologist at humann
As a cardiologist, I've seen firsthand how small, consistent changes in daily routines can make a big impact on cardiovascular health. Here, I'll share some practical tips to help you improve your heart health through exercise, stress management, nutrition, detoxification, and sleep.
1. Start Moving
Many people find the concept of "exercise" intimidating or unenjoyable. Instead, think of it as "movement." Simply walking can be an incredible exercise that boosts cardiovascular health by improving insulin sensitivity and blood pressure control. Start with a manageable goal, like walking one to two miles a day. If you find time constraints challenging, consider waking up 30 minutes earlier to fit in a walk.
Pro Tip: Make time for what matters. Think of all the things you make time for in your day. Perhaps the next time you sit down to scroll social media, hop up from the couch and take a walk instead. Trade one habit for a better one. Even a small daily walk can have a significant impact on your heart health.
2. Manage Your Stress
Stress is a significant factor in cardiovascular health, and it's crucial to have strategies to manage it effectively. Daily stressors, whether from work, family, or other sources, are inevitable and can impact your well-being. Beyond mental well-being, stress can play a crucial role in the function of your cardiovascular, immune, and digestive health. So how do you cope? Techniques like meditation, breathwork, or simply taking a walk can be effective ways to reduce stress levels. These practices help calm the mind and body, promoting a sense of peace and balance.
Pro Tip: Try incorporating deep breathing exercises into your daily routine. Just taking ten deep breaths can stimulate the parasympathetic nervous system, which promotes relaxation and recovery by slowing the heart rate, increasing digestion, and conserving energy.
3. Focus on Nutrition
I don’t care how much you’re running, swimming, or lifting, you cannot out-exercise a poor diet. When it comes to cardiovascular health, there is nothing more important than what's on the end of that fork. A whole-food-based diet of fruits, vegetables, whole grains, lean proteins, and healthy fats is fundamental for heart health. These foods provide essential nutrients like fiber, vitamins, and antioxidants that help support healthy inflammatory response, cholesterol levels, and function of your blood vessels.
Pro Tip: Three things I tell my patients to do to support make better nutrition choices:
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Limit gluten in your diet. Research suggests that gluten can negatively impact your health by causing inflammation and digestive issues.
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Stop drinking sodas. I can’t emphasize this enough. They cause issues with blood sugar, blood pressure, and even the kidneys because of their acidity.
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Understand how to use the appropriate supplements. And find ones that you will consistently take. That’s what I love about SuperBeets Heart Chews for healthy blood pressure support—people actually take it because they feel like they’re having a little treat. You can have the best supplements out there, but if you don’t take them, they don’t make a difference.
The top three cardiovascular support supplements from humann that I recommend are:
The clinically researched grape seed extract in SuperBeets Heart Chews is a phenomenal antioxidant for supporting vascular health and combating oxidative stress. Grape seed extract helps support nitric oxide production which acts as a vasodilator, supporting healthy blood pressure and circulation.
SuperBeets Heart Chews Advanced:
I love SuperBeets Heart Chews Advanced with CoQ10 because it has clinically researched grape seed extract AND CoQ10 which is incredibly important in supporting mitochondria health. The heart has an incredible amount of CoQ10, which plays a crucial role in the normal contraction of the heart. Plus, patients are consistent about taking it because it tastes like a treat.
One other product that I'm super excited about is SuperBerine, which is a product that has both berberine, and olive fruit extract. Berberine has been around for many years in Asian cultures. It can support healthy cholesterol levels, blood sugar metabolism, and gut health.
Berberine is one of my favorite compounds for supporting metabolic health. Metabolic health is how well our mitochondria can produce energy from the food we take in. When our metabolic health is off, it causes more harm or more stress to our system, which can impact our cardiovascular health.
Plus, supporting a healthy gut microbiome can play a big role in our overall health, and berberine helps support healthy intestinal bacterial flora.
4. Detoxification
Toxins in our environment such as air pollutants, heavy metals, and pesticides can negatively impact cardiovascular, neurocognitive, and gut health. It's essential to support our body's detox pathways by drinking plenty of water, eating fiber-rich foods, and having healthy bowel movements. Also, technologies such as infrared saunas can help detox the body by promoting sweating and circulation.
Pro Tip: Take your body weight and divide that number in half. That's the number of ounces of water you should drink every day. So if you weigh 200 lbs, drink 100 oz of water. And if you have access to one, consider infrared sauna sessions for detoxification.
5. Prioritize Sleep
Adequate sleep is crucial for recovery and overall well-being. According to the CDC, adults 18+ should get 7 to 9 hours of sleep per night. Lack of sleep can impact a heart healthy lifestyle. Establishing good sleep hygiene with a consistent sleep schedule is key.
Pro Tip: Set a bedtime and stick to it. Keep your room cool and avoid electronics before bed to improve sleep quality. Exercising regularly and avoiding large meals and alcohol before bedtime can also help you get a better night’s sleep.
Personal Routines and Final Thoughts
In my routine, I prioritize activities like daily exercise, using an infrared sauna, and maintaining a healthy mindset. Remember, mindset plays a crucial role in long-term health and wellness.
As you incorporate these routines, focus on what works best for you. Whether it's through movement, stress management, detoxification, sleep, or nutrition, each step you take brings you closer to a healthier heart and a more fulfilling life.
About Dr. Christopher Davis: Dr. Christopher Davis is a triple board-certified integrative interventional cardiologist with a passion for educating and empowering individuals to take control of their own health by teaching simple lifestyle changes that have been overlooked by our medical establishment for years.