Valentine’s Day is fast approaching. This special day focuses on heart-shaped candies, affection, and spending time with someone you love. This article will discuss the importance of strengthening the heart and top ways to decrease inflammation in this vital organ.

This article has been medically reviewed by Dr. Charles Penick, MD 

Heart Disease Dangers and Risk Factors

Heart disease is a significant health concern in the United States. Consider the following heart disease statistics from the CDC:

• Heart disease is the leading cause of death in the U.S. for men, women, and most racial groups
• Every 36 seconds, one person dies from cardiovascular disease
• Someone has a heart attack every 40 seconds in the U.S.

Keeping the heart healthy is essential for living a long life. The following factors increase the risk of heart disease:

• Excessive alcohol consumption
• Physical inactivity
• Overweight/obesity
• Diabetes
• Unhealthy diet

By knowing the top risk factors for heart disease, a person can begin making the necessary lifestyle changes to decrease their risk of having issues as they age.

Top Ways to Improve Heart Health

The following lifestyle habits can help keep the heart-healthy.

Sunlight

Going outside and getting some sun has many health benefits. In addition to being an excellent source of vitamin D, sunlight may also reduce blood pressure. When sunlight hits the skin, blood pressure decreases due to the nitric oxide released in the blood vessels. High blood pressure has been linked to 54% of strokes and 47% coronary artery disease worldwide. [1]

Low vitamin D can contribute to an increased risk of morbidity and mortality. People with severe vitamin D deficiency were 77% more likely to die, 45% more likely to develop coronary artery disease, and 78% were more likely to have a stroke than patients with normal levels of this sunshine vitamin. [2]

For the average person, getting 10-30 minutes of sunlight several times per week provides ample vitamin D. (individuals with darker skin may need more time in the sun). However, during colder months, getting sufficient sunlight may be difficult. Therefore, Vitamin D supplementation may be necessary. 

Some food sources of vitamin D include the following:

• Eggs
• Mushrooms
• Beef liver
• Salmon

Decreasing Inflammation

Inflammation is a tool used by the immune system to protect against injury and infection. These would include harmful pathogens such as bacteria, viruses, and parasites. When the inflammatory response is acute (response to an infection or injury) the inflammation may be beneficial. However, when the inflammation is chronic, it may lead to various health issues, including heart disease.>

The best (and worst) foods for inflammation include the following:

Diets For Inflammation

The Mediterranean Diet and going keto may also help with inflammation :

• The Mediterranean Diet. Popularized in Italy, Greece, and other Mediterranean countries, the Mediterranean Diet consists of eating primarily fish, whole grains, nuts, seeds, fruits, vegetables and olive oil.

When compared to a Western-style diet as seen in the United States, those who follow a Mediterranean Diet live longer and have lower rates of disease: “the MedDiet is associated with better cardiovascular health outcomes, including clinically meaningful reductions in rates of coronary heart disease, ischemic stroke, and total cardiovascular disease.” [3]

• The Ketogenic (Keto) Diet. The keto diet is a high-fat, low-carbohydrate diet that puts the body into ketosis. Ketosis occurs when the body has elevated levels of ketones, which become the primary source of energy in place of carbohydrates. Top foods to consume in a keto diet include meat, fatty fish, eggs, butter, and cream. 

Studies indicate ketogenic diets can help with improving some cardiovascular risk factors such as obesity, type 2 diabetes, and HDL cholesterol levels. [4]

Movement

Physical inactivity and a sedentary lifestyle are two activities believed to be significant cardiovascular disease predictors. A study on cardiovascular disease mortality found that men riding in a car more than 10 hours per week or had 23 combined hours of riding in a car and watching television had an 82% and 64% greater risk of dying than those who reported less than 4 hours and 11 hours per week of the same activities. In addition, researchers note high levels of physical activity were related to “notably lower rates of cardiovascular disease death even in the presence of high levels of sedentary behavior.” [5]

Top exercises for cardiovascular health include the following:

• Jogging
• Brisk walking
• Circuit training
• Swimming
• Cycling

Aim for 150 minutes of moderate exercise or 75 minutes of vigorous exercise each week for best results.

Socialization

Loneliness is also a potential risk factor for cardiovascular disease. When studying poor social connections, researchers could predict morbidity and mortality, concluding they are additional risk factors for cardiovascular diseases, including coronary heart disease and stroke. [6]

The following are popular ways to combat loneliness:

• Improve existing relationships. Strengthening existing bonds with family and/or friends could ease loneliness.
• Get a hobby. Having something to preoccupy your mind (and time) can keep the brain stimulated and free of boredom. Meditation, yoga, gardening, reading, and playing an instrument are all ways to decrease the stress hormone cortisol, which could help ease feelings of loneliness and depression.
• Do volunteer work. Being part of a group that strives to help those in need could increase happiness and satisfaction. In addition, helping those who are less fortunate can create feelings of gratitude and thankfulness for what you do have.
• Adopt a pet. Pets (especially dogs and cats) can provide companionship, helping alleviate feelings of loneliness.
• Talk to a therapist. Feelings of loneliness could also be a symptom of depression. A therapist could help get to the root cause of the loneliness and find effective ways to treat it.

• Join a club or class.
• Talking to strangers. Sharing small talk with people you don’t know in line at the grocery store or other public areas could increase emotional well-being.
• Find online support. Thanks to lockdowns, many people have been stuck in their homes, unable to interact with others face to face. As a result, online support groups have flourished, allowing people from all over the world to connect and socialize from the comforts of their own home.

Heart Health Supplements

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Conclusion

Cardiovascular disease is the leading cause of death for most racial groups in the United States. As Valentine’s Day approaches, this is an excellent time to focus on heart health. Getting exercise, eating a healthy diet, and getting sunshine can help decrease our risk of having cardiovascular disease and enjoy future Valentine’s days with our loved ones.

Medical Disclaimer: This article is based upon the opinions of Revelation Health. The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Revelation Health and associates. This article has been medically reviewed by Dr. Charles Penick, MD for accuracy of the information provided, but Revelation Health encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.

References:

[1] Chen-Yi Wu, MD, PhD, Hsiao-Yun Hu, PhD, Yiing-Jenq Chou, (et al). High Blood Pressure and All-Cause and Cardiovascular Disease Mortalities in Community-Dwelling Older Adults.  Medicine (Baltimore). 2015 Nov; 94(47): e2160. PMCID: PMC5059018. [PMID: 26632749]. Published online 2015 Oct 30. doi: 10.1097/MD.0000000000002160 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5059018/

[2] John L Straughan. Sunshine And The Cardiovascular Benefits – A Dose Of Sunshine!  Cardiovasc J Afr. 2010 Jun; 21(3): 168–179. PMCID: PMC5592328 {PMID: 20532460]. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5592328/

[3] Miguel A Martínez-González 1 2 3, Alfredo Gea 1 2, Miguel Ruiz-Canela. The Mediterranean Diet and Cardiovascular Health.  Circ Res. 2019 Mar;124(5):779-798. doi: 10.1161/CIRCRESAHA.118.313348. [PMID: 30817261}. https://pubmed.ncbi.nlm.nih.gov/30817261/

[4] Christophe Kosinski1 and François R. Jornayvaz. Effects of Ketogenic Diets on Cardiovascular Risk Factors: Evidence from Animal and Human Studies.   Nutrients. 2017 May; 9(5): 517. Published online 2017 May 19. doi: 10.3390/nu9050517. PMCID: PMC5452247 [PMID: 28534852]. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452247/

[5] Tatiana Y Warren 1, Vaughn Barry, Steven P Hooker, (et al). Sedentary Behaviors Increase Risk Of Cardiovascular Disease Mortality In Men.  2010 May;42(5):879-85. doi: 10.1249/MSS.0b013e3181c3aa7e. PMID: 19996993 PMCID: [PMC2857522]. https://pubmed.ncbi.nlm.nih.gov/19996993/

[6] Ning Xia1 and Huige L. Loneliness, Social Isolation, and Cardiovascular Health. 2018 Mar 20; 28(9): 837–851. Published online 2018 Mar 20. doi: 10.1089/ars.2017.7312. PMCID: PMC5831910. [PMID: 28903579]. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5831910/