top of page

Tips to a Healthy Heart

Tips to a healthy heart

February is all about matters of the heart, be it love or heart health. It is also American Heart Health Month, making it the perfect time to focus on cardiovascular health! While some factors that contribute to heart disease, such as age, gender, and family history, are unavoidable, fortunately, several controllable factors will help you to proactively keep your cardiovascular system in check. 

Why Heart Health is Important

Your heart will beat approximately 2.5 billion times during your lifetime, pumping millions of gallons of blood to every part of your body. This steady flow of blood carries oxygen, nutrients such as vitamins, minerals, proteins, enzymes, fuel, hormones, and other compounds, and a host of essential cells. Poor lifestyle, diet, and sleep habits can all have an effect on the heart, leading to heart disease, the leading cause of death in the U.S.

How Can You Support Your Heart Naturally?

Eat Your Way to a Healthy Heart

Your choices at meal and snack times can go a long way in preventing heart disease. When it comes to food, choose heart-healthy options that are low in saturated fats and cholesterol. Prioritize foods high in omega-3s, such as fish like salmon, tuna, or trout, or opt for nuts and seeds like flax, chia, and walnuts. Add color to your plate with heart-healthy veggies like tomatoes, cabbage, okra, edamame, and carrots, and don’t forget to pile on the leafy greens like Romaine lettuce, spinach, bok choy, and kale.

Plant Partners for Heart Health

When it comes to heart health, Mother Nature has kindly provided us with a variety of plant partners and herbs to support the heart. A few heart-healthy herbs that have long been recognized for supporting, nourishing, and protecting our hearts include dandelion, turmeric, rosemary, garlic, motherwort, and even the iconic rose. Consider adding the spices to your next dish, add motherwort or rose to your next cup of tea, and before you banish the dandelions this spring, harvest some of the young leaves to add to a fresh salad.

Get Moving

You don’t need to run a marathon to keep your heart healthy. Aim for a minimum of 30 minutes of daily physical activity. Hit the Animas River Trail for a nature walk, take a jog, or head to one of Durango’s many trails for a hike. Choose activities you find enjoyable and make time for them each day. Remember that your heart is a muscle that needs to be exercised!  

Avoid Tobacco & Excessive Alcohol

Smoking and excessive alcohol use are two of the top controllable factors that lead to heart disease. One of the best ways to embrace heart health is to remove tobacco products from your daily routine. When it comes to alcohol, while a single glass of red wine has been shown to increase antioxidants and help the heart, excessive alcohol can have the opposite effect.   

Manage Stress Wisely

While stress is unavoidable in daily life, left unchecked, daily stress and anxiety can increase blood pressure, leading to heart issues down the road. Find proactive ways to quiet your thoughts and focus on your breathing throughout the day. Taking the time for self-care each day can help you to reduce and manage stress more efficiently.

HPA Axis and the stress response

Prioritize Quality Sleep

Lack of sleep, or even poor quality sleep, can affect just about every aspect of our daily lives, from emotional well-being to cognitive function and, you guessed it, heart health. Evaluate your evening routine to ensure you are achieving quality sleep each night. Tuck in early, limit screen time and blue light use before bed, and avoid caffeine in the evenings to help you achieve restful sleep each night. 

Upper cervical care may improve sleep

Upper Cervical Care For a Healthy Heart

Did you know that Upper Cervical Care can promote a healthy heart? Upper Cervical Care focuses on correcting misalignments in the upper cervical spine, and you may be wondering, how does my neck affect my heart? High blood pressure is among the top causes of heart disease in the U.S. Upper cervical care has been shown to reduce blood pressure and enhance circulation. Improved circulation is critical in delivering essential nutrients and oxygen throughout the body, including the heart. It also ensures that the heart muscles receive the oxygen and nutrients they need, thus reducing the risk of heart-related issues. 

Take Control of Your Heart Health

There’s no time like the present to take control of your heart health. The tips we’ve listed above, combined with Upper Cervical Care, can provide you with a natural, drug-free, pain-free way to improve body function and promote a healthy cardiovascular system. Show yourself and your heart some love this Valentine’s Day, and click the link below to schedule an appointment with Atlas Specific in Durango, CO. You can also stop by our office at 1800 E 3rd Ave #108 or give us a call at 970 – 259 – 6803. You could be a gentle correction away from a healthier heart. 

Free Consultation

Notice of Disclaimer

We are doctors of upper cervical chiropractic, but NOT necessarily YOUR doctors. All content and information on this website are for informational and educational purposes only and do not constitute medical advice, and reading or interacting with this site does not establish any form of the patient-doctor relationship. Although we strive to provide accurate information, the information presented here is not intended to substitute for any kind of professional advice, and you should not rely solely on this information. Always consult a professional in your particular area of need before making medical decisions.

8 views0 comments


bottom of page