48% of American adults have some form of this… can you guess what that is?

According to a recent study done by the American Heart Association, 48% of American adults have some form of cardiovascular disease.

It is mind-boggling that these numbers exist! In fact, it’s really sad. Not only does this affect those who directly suffer from cardiovascular disease, but it also affects their loved ones.

With stats like these, it’s no doubt that something is missing. Perhaps these people don’t know how to improve their health?

Or maybe, they don’t feel they have the support to shift their lifestyle habits to healthier choices.

Whatever the case, Health Coaches can play a vital role in minimizing the statistic mentioned above.

Health Coaches, especially those who specialize in heart health, can give these patients the tools and support to create lasting lifestyle habits that support a healthy body and heart.

No matter who you are — a Health Coach or someone suffering from a cardiovascular condition — these 9 tips can help you to support a healthy heart and body.

9 WAYS TO MINIMIZE YOUR RISK OF CARDIOVASCULAR DISEASE

1. AVOID TRANS FATS

Contrary to the low-fat craze of the 90s, we need fats in our diet. These fats include both saturated fats and polyunsaturated fats such as avocados, coconut products, nuts, seeds, fatty fish, olive oil, and avocado oil.

One fat to avoid, however, is trans fat found in packaged baked goods, snack foods, margarine, and fast foods. Trans fat is known to increase your risk of heart disease and stroke.

Make sure you read labels and avoid products with partially hydrogenated oils in the ingredients. If you see partially hydrogenated oils, run the other way!

2. EMPHASIZE A WHOLE-FOODS DIET

Many heart problems are the result of conditions such as high blood pressure and diabetes, which are both significantly impacted by diet.

Make it a priority to avoid processed foods, sugar, refined carbohydrates, trans fats, and fried foods, and foods that contribute to inflammation.

Instead, focus on eating a whole-foods, plant-based diet rich in vegetables, fruits, whole grains, nuts and seeds, healthy fats, and lean proteins.

3. PRACTICE GOOD DAILY HYGIENE

Dental health and overall health go hand-in-hand as the risk factors are present for gum disease and heart disease are the same.

Bacteria in the mouth from gum disease may increase C-reactive protein, a marker for inflammation in the blood vessels, and a risk for cardiovascular disease.

Brush and floss daily to prevent gum disease. Tongue scraping is an ancient Ayurvedic practice that can also be beneficial to your overall health.

4. ENGAGE IN REGULAR EXERCISE

Exercise enhances circulation and supports the filtration of toxins from the body! It also can prevent weight gain and high blood pressure, which can stress the heart and kidneys.

Researchers suggest that resistance training affects your cardiovascular system differently than aerobic exercise, so a workout that includes both is a winning combination.

Training with weights increases blood flow to the limbs and has positive effects on blood pressure. It also helps shift your body composition from fat to muscle, which, in the long term, is good for heart health too.

5. LIFT WEIGHTS

Weight and resistance training increases blood flow to the extremities and can lower blood pressure.

It also builds muscle mass, which can support weight loss and heart health. Aim for a combination of aerobic exercise and weight training.

6. GET ADEQUATE SLEEP

Studies have shown that inadequate sleep can increase the risk of stroke or a heart attack!

Getting too little sleep can increase inflammation and blood pressure. Aim to get 7-8 hours of sleep per night. If you’re struggling to get enough sleep, try natural solutions like tea, essential oils, meditation, or staying in bed the full 8 hours (even if you are awake).

7. AVOID LONG PERIODS OF SITTING

Sedentary jobs and lifestyles increase the risk of cardiovascular events and death caused by these events. Sitting for long periods increases the risk of blood clots.

Be sure to move throughout the day by taking regular breaks, walking at lunch, taking the stairs instead of the elevator, and parking further from the office.

At the end of the day, try “Legs Up The Wall” to recirculate the blood flow in your legs and minimize the risk of blood clots! Check out all of the benefits of doing this yoga post here!

8. MANAGE STRESS

Stress is an underlying factor in all chronic diseases, especially cardiovascular disease. Stress hormones narrow blood vessels, which makes your heart have to work harder to pump blood through narrowed passages.

Find ways to manage stress, including exercise, yoga, deep breathing, meditation, and journaling. Remember that you need to find a practice that works best for you, and keeps you coming back for more!

9. STAY HYDRATED

Getting enough water prevents your heart from working too hard. Water helps the heart pump blood through the blood vessels and muscles to remove wastes.

A general rule of thumb is to drink half of your body weight in ounces of water per day. For example, if you weigh 150 pounds, you should drink at least 75 ounces of pure, filtered water.

An additional 4 ounces is recommended for every 15 minutes of intense physical activity. Keep in mind that consuming high-quality water also makes a difference.

Head here to read more about various water filters!

IN CONCLUSION

Taking care of your heart health is a vital part of feeling great and living a long, healthy life! The best part is that these 9 heart-healthy habits are simple and can become daily habits very easily.

Make a point to implement one item each week until they become natural for you!

What actions and habits do you commit to so you can ensure you’re supporting your heart health? Tell us in the comments below!