Loving yourself is all encompassing and that includes taking care of your heart health. While you’re focused on showing others some love, now is the perfect time to tune into your own needs too. Making healthy lifestyle choices is part of self-care and has a positive lasting effect on your health and well-being. If you’re wondering how to support your heart health, the experts at Nutramedix are here for you. Here are 5 ways to support your cardiovascular fitness.
If you’re already moving regularly, kudos, keep going! If exercise is something you’re considering, it’s never too late to start.
The American Heart Association recommends adults get at least 150 minutes of moderate intensity aerobic exercise or 75 minutes of vigorous aerobic activity each week, or a combination of the two, spread throughout the week; and at least 2 days of moderate- to high-intensity muscle-strengthening activity like weightlifting or resistance training each week. [i]
There are many ways to improve your fitness and any exercise will do – find something you enjoy and stick with that.
Doing so supports cardiovascular fitness and help you improve your heart health. After all “cardio” stands for “cardiovascular”.
Eat a Balanced Diet
The benefits of a nutritious, balanced plate and taking steps towards achieving a healthier diet are big for heart health. A diet rich in dietary fiber, healthy fats, and lean protein has been shown to improve dietary markers associated with a strong and healthy heart.[ii]
The USDA dietary guidelines recommend filling half your plate with fruits and vegetables, and the rest with lean protein to support your cardiovascular fitness. Switch to low-fat or fat-free dairy products, limit added sugar and saturated fats, and avoid trans fats.[iii]
Supplement With the Essentials
Heart health supplements are a convenient way to support your nutrient needs and cardiovascular fitness. Choose these essential nutrients to nurture and love your heart.
- Vitamins D3 and K2
Both vitamin D3 and vitamin K2 offer unique benefits for cardiovascular health and work together to ensure you get the most out of your health health supplements. Recent studies indicate that Vitamin D may support the maintenance of normal glucose levels, in addition to promoting a healthy metabolism and immune system. It also may contribute to emotional well-being. Although our bodies naturally produce Vitamin D through sunlight exposure, proper supplementation can assist those who live and work indoors, or who live in northern climates.
Vitamin K, meanwhile, is critical in the formation of a strong bone matrix, as well as supporting proper calcium metabolism in vascular structures. Vitamin K2, specifically in this MK-7 subtype, is a readily active and biologically available form of Vitamin K.
Combining vitamin D3 with K2 is therefore an efficient way to obtain the benefits of both vitamin D and vitamin K. This makes Nutramedix’s vitamin D3 and K2 combination not only great vitamins for heart health support, but also an excellent cardiovascular, joint and muscle support supplement.
- Antarctic Krill Oil
Krill oil comes from tiny shrimp-like sea animals and is rich in omega-fatty acids (EPA and DHA). Omega-3 fats help keep your heart healthy. And since krill oil is sourced from shrimp, it contributes to your daily fish intake.[iv]
NutraMedix Krill Oil capsules are a pure, natural source of eicosapentaenoic (EPA) and docosahexaenoic (DHA) omega-3 fatty acids, phospholipids (with choline), and astaxanthin which function effortlessly together to help you maintain our healthiest, most balanced self.
Antarctic Krill Oil is undoubtedly a great heart health supplement and can help you maintain your cardiovascular fitness.
Antioxidants support cardiovascular health by providing healthy inflammatory response support. Resveratrol is derived from red wine and is a powerhouse of antioxidants providing immune and cardiovascular support, as well as supporting healthy aging.
NutraMedix Resveratrol heart health supplements are a proprietary blend of Japanese Knotweed (Polygonum cuspidatum) and Red Wine (Vitis vinifera) extracts providing immune support. Japanese knotweed benefits are numerous. The natural polyphenols found primarily in Knotweed root and grape skins are considered to have significant antioxidant properties and make it an effective cardiovascular supplement.
Samento (or Cat’s Claw) provides cardiovascular support by promoting a balanced immune system. Plus, it’s been shown that Samento may help to maintain blood pressure already within the normal range, attributed to the constituent hirsutine. NutraMedix liquid extract Samento delivers the full spectrum benefits of cat’s claw.
Life is littered with stress. It’s how you handle daily stressors that makes an impact on your overall health and well-being. It’s important to take time each day (even 10 minutes will do) to reduce stress. Here are some ways to relieve everyday stress that may work for you:
- Meditate or try breathing exercises
- Listen to your favorite music
- Go for a walk or exercise
- Get outside
- Read a book
- Wash your face
- Talk to a friend or loved one
- Spend time volunteering
- Take a bath
- Find a hobby you enjoy
Get Plenty of Sleep
Consistent sleep is important for improving heart health, maintaining a healthy body weight, and reducing everyday stress. The Centers for Disease Control and Prevention (CDC) recommend adults get at least 7 hours of sleep each night [v] but sometimes sleeplessness gets in the way.
Try these tips for a more restful night’s sleep:
- Create a healthy sleep environment by using light blocking curtains, a sleep mask, comfortable sheets and blankets, or a sound machine.
- Get on a sleep schedule. Aim to go to bed around the same time every night and wake up around the same time every morning.
- Stick to a routine. Practicing a sleep routine helps the body wind down and prepare for sleep. This could be as simple as the order in which you shower, do hygiene care, read a book, etc.
- Avoid screens or bright lights before bedtime.
- Avoid eating or drinking caffeinated beverages in the hour before bedtime.
- Try meditation before bed.
[ii] Pallazola VA, Davis DM, Whelton SP, Cardoso R, Latina JM, Michos ED, Sarkar S, Blumenthal RS, Arnett DK, Stone NJ, Welty FK. A Clinician's Guide to Healthy Eating for Cardiovascular Disease Prevention. Mayo Clin Proc Innov Qual Outcomes. 2019 Aug 1;3(3):251-267. doi: 10.1016/j.mayocpiqo.2019.05.001