03/03/2025
I've heard it said that food is the cure or the cause of disease, and that definitely applies to heart health! In general I recommend a low carb ketogenic diet for its cardioprotective effects. Bread dipped in olive oil is a better option than a low protein granola bar. Consider swapping out noodles for spaghetti squash, and ditch the chips in favor of cucumbers with a cream cheese or hummus dip. Additionally, watermelon is one of the highest foods in citrulline, an amino acid which promotes vasodilation in the body.
Men, consider donating blood 1 to 4 times per year. The now infamous Kuopio study claimed that donating blood could reduce the chance of heart attack via decreasing iron levels in the body. Although this hypothesis is still a matter of scientific debate, there is another benefit to blood donation - which isn't even about the altruistic gift of helping save lives! One study found that inflammatory markers involved in chronic heart disease decreased after men gave blood, and these men had a temporary and significant decrease in blood pressure immediately following donation. Generally speaking for men, it's good to lose a little blood here and there.
Ladies, you can skip the blood donation because in this instance our monthly periods give us a heart health advantage! The best thing a woman can do for her heart (other than a low carb ketogenic diet) is to maintain a regular exercise routine which includes both cardio and weight training, but if you only have time to do one, lift those weights, sister. It will help your heart, your brain, and your bones if you choose to do so. Additionally, adding in more relaxing practices like dry brushing, humming and singing, and meditation will help keep emotions in harmony which benefits the heart.
In any case of heart disease it is very important to work with a trained cardiologist. As much as some people wish not to take a blood pressure medication - it is simply not worth the risk of stroke. That being said, there are things a person can do to prevent pharmaceutical intervention - namely keeping a good diet, exercising, and practicing healthy forms of stress management. I would advise checking your blood pressure at the same time every day, and taking multiple readings a few minutes apart then averaging the numbers. Often the anxiety of testing the blood pressure increases stress which can give a falsely elevated reading - aka "White Coat Syndrome." Stress, and especially chronic stress, can train the blood vessels to be "always ready" for the next big catastrophe - which drives those blood pressure numbers up.
A note on stress, alcohol, and coffee: both of those beverages are diuretics, meaning they make us have to p*e. This effectively flushes out our minerals and depletes stores of magnesium and potassium. Both of those electrolytes are necessary for a healthy heart and nervous system. Consider going a few days a week without coffee or alcohol, and when you do have one of those beverages - take the time to really enjoy it!
Finally, acupuncture is one of the best medicines to increase stress resilience. It helps the heart and nervous system learn how to regulate itself. I have worked with multiple cardiovascular patients and it's always a treat to hear how they have improved after just a few sessions.
Check back next week for acupressure and movement recommendations for heart health!
