Heart Health Awareness Month: How Functional Medicine Can Transform Your Heart Health

Introduction

February is Heart Health Awareness Month, a time to focus on one of the most vital organs in our bodies: the heart. At Suburban Wellness Group, we believe that a functional medicine approach can make a significant difference in preventing and managing heart disease. This blog will simplify heart health, explain the functional medicine approach, and provide actionable steps you can take to protect your heart.

Why Heart Health Matters

1.??? Heart Disease is the Leading Cause of Death: In the United States, heart disease causes 1 in every 4 deaths. (1)

2.??? Costs Are Sky-High: Heart disease costs the U.S. about $229 billion each year in healthcare services, medications, and lost productivity. (2)

3.??? It's Preventable: Many risk factors are within your control—diet, exercise, stress, and more.

What is Functional Medicine? Functional medicine is a personalized, systems-based approach that looks at the root causes of disease rather than just treating symptoms. When it comes to heart health, this means identifying and addressing underlying factors like inflammation, poor nutrition, and lifestyle habits.

Key Components of Functional Medicine for Heart Health

1.??? Nutrition:

o?? Anti-Inflammatory Diet: Focus on whole foods, fruits, vegetables, lean proteins, and healthy fats like omega-3s. (3)

o?? Reduce Processed Foods: The Standard American Diet (SAD) is high in refined sugars, trans fats, and processed foods, all of which contribute to heart disease. (4)

o?? Balance Omega-3 to Omega-6 Ratio: A high omega-6 intake from processed foods promotes inflammation, while omega-3 fatty acids reduce it. Aim for a balanced ratio to protect your heart. (5)

2.??? Gut Health:

o?? The Gut-Heart Connection: Poor gut health can lead to systemic inflammation, which contributes to heart disease. A healthy gut microbiome helps regulate cholesterol and blood pressure. (6)

o?? Fiber is Your Friend: High-fiber diets reduce LDL cholesterol and improve heart health. (7)

3.??? Micronutrient Support:

o?? Magnesium: Essential for regulating blood pressure and preventing arrhythmias. (8)

o?? Methylated B Vitamins: Help reduce homocysteine levels, a risk factor for heart disease. (9)

o?? CoQ10: Supports heart muscle function and is especially important if you're on statins, which can deplete CoQ10 levels. (10)

4.??? Lifestyle Factors:

o?? Exercise: Aim for at least 150 minutes of moderate aerobic exercise per week. (11)

o?? Stress Management: Chronic stress increases cortisol, which can lead to high blood pressure and heart disease. Mindfulness, yoga, and deep breathing can help. (12)

o?? Sleep: Poor sleep is linked to high blood pressure and heart disease. Aim for 7-9 hours per night. (13)

5.??? Special Focus Areas:

o?? Omega-3 Fatty Acids: Beneficial for reducing inflammation, improving cholesterol levels, and lowering the risk of heart disease. (14)

o?? The Impact of the Standard American Diet: Processed foods high in sugars and unhealthy fats contribute significantly to heart disease. (15)

Steps You Can Take Today

1.??? Dietary Changes: Swap out processed snacks for fruits and vegetables. Include fatty fish like salmon for omega-3s.

2.??? Get Moving: Start with a daily 30-minute walk.

3.??? Monitor Stress: Try meditation or deep breathing exercises.

4.??? Supplement Wisely: Talk to your healthcare provider about magnesium, CoQ10, and methylated B vitamins.

5.??? Check Your Gut: Consider a probiotic supplement and increase fiber intake.

Conclusion Heart disease is a serious but preventable condition. By adopting a functional medicine approach, you can address the root causes of heart issues and take proactive steps toward better heart health. At Suburban Wellness Group, we’re here to guide you every step of the way.

References

1.??? CDC. Heart Disease Facts. https://www.cdc.gov/heartdisease/facts.htm

2.??? American Heart Association. https://www.heart.org

3.??? Calder PC. Omega-3 fatty acids and inflammatory processes. Nutrients. 2010.

4.??? Mozaffarian D, et al. Changes in Diet and Lifestyle and Long-Term Weight Gain in Women and Men. N Engl J Med. 2011.

5.??? Simopoulos AP. The importance of the omega-6/omega-3 fatty acid ratio in cardiovascular disease and other chronic diseases. Exp Biol Med. 2008.

6.??? Tang WHW, et al. Intestinal microbial metabolism of phosphatidylcholine and cardiovascular risk. N Engl J Med. 2013.

7.??? Anderson JW, et al. Health benefits of dietary fiber. Nutr Rev. 2009.

8.??? Houston M. The role of magnesium in hypertension and cardiovascular disease. J Clin Hypertens. 2011.

9.??? Homocysteine Studies Collaboration. Homocysteine and risk of ischemic heart disease and stroke. JAMA. 2002.

10. Mortensen SA. Perspectives on therapy of cardiovascular diseases with coenzyme Q10 (ubiquinone). Clin Investig. 1993.

11. AHA. Physical Activity and Your Heart. https://www.heart.org/en/healthy-living/fitness/fitness-basics/physical-activity-and-your-heart

12. Steptoe A, Kivim?ki M. Stress and cardiovascular disease. Nat Rev Cardiol. 2012.

13. Covassin N, Singh P. Sleep Duration and Cardiovascular Disease Risk: Epidemiologic and Experimental Evidence. Sleep Med Clin. 2016.

14. Harris WS, et al. Omega-3 fatty acids and coronary heart disease risk: Clinical and mechanistic perspectives. Atherosclerosis. 2008.

15. Monteiro CA, et al. Ultra-processed products are becoming dominant in the global food system. Obes Rev. 2013.

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Dan Cardellichio DC MS

Adjunct professor, University of Bridgeport, Nutrition Institute

Suburban Wellness Group – Where YOUR health comes first!

554 Bloomfield Ave.

Newark, NJ 07107

(973) 483-2277

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