Are you one of the millions of people unknowingly living with high blood pressure? You’re not alone. Nearly half of American adults deal with the condition, according to the Centers for Disease Control and Prevention.

The good news is a high blood pressure diagnosis doesn’t mean you’re destined for a life of prescription medications. It’s possible to lower blood pressure naturally, especially by following a high blood pressure diet with the right type of foods.

If you’ve been diagnosed with high blood pressure or you’re just hoping to prevent it from developing in the future, a high blood pressure diet is one of the most important things to implement. A healthy diet is the key natural remedy for high blood pressure, especially since it’s completely safe, simple and works fast to improve your overall health beyond just your blood pressure.

What Is High Blood Pressure?

What exactly is high blood pressure, and how do the foods you eat affect it? High blood pressure is a condition that results from an increased force of blood moving through your arteries from your heart, which pushes against the walls of the arteries and over time can cause many problems.

Every time your heart beats it pumps out blood, and the rate at which it does determines your blood pressure. It’s natural to have higher blood pressure at certain times, like when you’re stressed or exercising, but chronically high blood pressure starts to wear down arteries and increases the risk for things like coronary heart disease, stroke, heart attack, diabetes or kidney damage.

High blood pressure (considered anything over the normal level of 120/80 mmHg) is caused by a number of factors, including low nutrient intake, a poor diet high in sodium, obesity or being overweight, smoking, lack of physical activity/sedentary lifestyle, high amounts of chronic stress, other compounding medical problems and a family history of high blood pressure.

High blood pressure symptoms aren’t always present and can be hard to notice, so regular checkups are the best way to make sure you’re within a healthy range. Getting your blood pressure under control has numerous anti-aging, protective benefits, including less risk for peripheral artery diseases, protection from cardiac arrest, lower risk for a blood vessel bursting and having a stroke, protection of vision, and a lower risk for kidney damage.

Research shows that about 50 percent of people with high blood pressure fail to control their condition, either because they aren’t aware of the problem or they haven’t made lifestyle changes that promote overall heart health.

It might seem daunting to overhaul your whole life to help control your high blood pressure — for example, by taking prescriptions, eating differently, lowering stress and exercising. But you’ll be happy to learn that it’s usually surprisingly easy for many people to help tackle high blood pressure just by making some simple changes.

What Is a High Blood Pressure Diet?

Eating a nutrient-dense, low-processed diet can help bring your blood pressure closer to normal or even within a completely healthy range. You’ll start to see a difference usually within just a few short months, but consistency and ongoing effort are key.

Foods, including fresh vegetables and fruit, lean proteins and certain healthy fats, help lower inflammation and prevent nutrient deficiencies, which are two of the biggest causes for high blood pressure. And a healthy high blood pressure diet is even more impactful when you make other lifestyle changes, too, like managing stress better, exercising regularly, quitting smoking and getting solid sleep.

For example, people following a high blood pressure diet like the DASH diet over time have been able to lower their systolic blood pressure by seven to 12 points, a significant amount that can make a big difference. This can be accomplished in stages through very approachable steps, such as eating more fresh produce and cooking more often.

The DASH diet (which stands for Dietary Approaches to Stop Hypertension) is most doctors’ go-to eating plan for lowering high blood pressure naturally. The DASH diet was first created by researchers sponsored by the U.S. National Institutes of Health. The agency wanted to help people control their weight and blood pressure through diet. This includes eating a variety of easy-to-find healthy foods while reducing intake of empty calories, high-sodium foods, added sugar, refined grains and unhealthy fats.

In addition to lowering high blood pressure, the DASH diet also aids in weight loss, lowering cholesterol, and preventing or controlling diabetes. The goal of the DASH eating plan involves increasing the public’s intake of nutrients like potassium, calcium, magnesium, fiber and protein. All of these are important for maintaining general heart health and fighting various signs of aging.

Best Foods for High Blood Pressure

Some of the best foods that lower blood pressure naturally include:

1. Vegetables

Eating a variety of vegetables is a staple for basically every diet that exists, considering veggies are high-antioxidant foods packed with protective nutrients like fiber, vitamin C, vitamin K and various electrolytes (yet very low in calories). A report published in the Journal of the American Medical Association found that people who ate a mostly plant-based diet reported lower blood pressure readings than meat eaters who were likely to consume less fresh produce.

Aim for at least four to five servings of different veggies every day. Ideally, include a variety so you get a range of nutrients (hence the saying “eat the rainbow”). Leafy greens like spinach, kale, mustard greens and turnip greens are potassium-rich foods and among the healthiest foods on earth, and all hardly add any calories to your diet.

2. Fresh Fruit

Consuming fresh fruit (as opposed to juices or sweetened, canned fruits) is a great way to increase your intake of fiber, electrolytes like potassium and magnesium, and antioxidants like flavonoids and resveratrol. Two to four servings is a good amount for most people, especially fruits like berries, citrus, kiwi, apples and melon.

3. Lean Proteins

Protein can help lower hypertension. This can include foods such as wild-caught seafood (especially anti-inflammatory omega-3 foods like salmon, sardines and halibut), cage-free eggs and grass-fed/pasture-raised meats. Aim to get about 20 percent to 30 percent of your total calories from “lean and clean” proteins.

This type of protein is important to maintain your energy levels. These foods also make you feel full, balance your blood sugar and help maintain muscle strength.

4. Beans and Legumes

Beans and legumes — lentils, chickpeas, black beans and adzuki beans — are great sources to increase your intake of fiber, protein, B vitamins and certain antioxidants. In fact, a 2023 study demonstrated that three servings of legumes per week are associated with significantly better blood pressure control.

They’re suitable for people who don’t consume meat or animal products, low in calories, plus almost completely free of sodium (when you make them from scratch or rinse the canned kinds well).

A helpful tip for making beans even healthier and digestible is to first soak them overnight before cooking, which helps release antinutrients that block mineral absorption and interfere with digestive processes. Try to consume beans/legumes several times per week as a good meat alternative.

5. Healthy Fats

Nuts and seeds are a potent source of healthy fats, and they also add some protein and fiber to your diet, too. Aside from seeds and nuts, other beneficial anti-inflammatory foods that are packed with healthy fats include avocados, coconut oil and extra virgin olive oil. These fats help stabilize blood sugar levels, a perk that helps keep you full and less likely to overeat.

Most people should get about 25 percent to 35 percent of their daily calories from healthy fats. If you’re dealing with high cholesterol and high blood pressure, try lowering your intake of saturated fats from animal foods and butter and oils like canola oil to help prevent cardiovascular complications, although in moderation these can still be healthy for most people. (4)

6. 100 Percent Whole Grains (Ideally Sprouted)

Whole grains are emphasized on the DASH diet and other high blood pressure diet plans mostly because they’re a good source of fiber and certain minerals known to lower blood pressure, especially compared to refined carbohydrates.

Examples of whole grains to eat in moderation (some of which are called “ancient grains” and are actually more like seeds than grains) include brown rice, amaranth, buckwheat, quinoa, barley, farro, wheat berries, teff and millet. When you do eat grains, try to focus mostly on gluten-free, sprouted whole grains.

7. Organic, Unsweetened Dairy Products

Studies indicate that low-fat dairy consumption will help lower blood pressure. While the DASH diet includes low-fat or fat-free dairy products like milk and yogurt, it’s important to focus on the quality of the dairy you consume. Choosing organic, unsweetened and ideally raw dairy is the best option for most people, especially the kinds that come from goats or A2 cows.

Dairy foods like unsweetened, organic yogurt and kefir are a good source of various nutrients like calcium, protein and important probiotics, which is why they’re among the top choices of many nutritionists.

8. Select Spices like Cardamom

A study published in the Indian Journal of Biochemistry & Biophysics evaluated 20 newly diagnosed individuals with primary stage 1 hypertension and the effect of giving them three grams of cardamom powder daily in two divided doses for 12 weeks.

The results showed that not only did cardamom help decrease systolic, diastolic and mean blood pressure, but it also increased total antioxidant status by 90 percent at the end of three months.

Other studies have demonstrated that spices can help reduce high blood pressure.

Tips for Lowering Blood Pressure

Over the years, research reveals that several habits and lifestyle changes can greatly increase your odds of preventing high blood pressure and maintaining a healthy blood pressure range. These include:

1. Cook More at Home

Cooking at home is an important part of lowering your blood pressure, which is why the creators of the DASH diet recommend it. This means keeping your diet as unprocessed as possible — consuming less things that come in packages, avoiding takeout/restaurant food and really limiting fast food.

Making your own homemade meals from fresh, nutrient-dense food helps you lower your sodium and sugar intake while boosting your intake of powerful blood pressure-lowering nutrients like potassium, antioxidants and fiber.

2. Increase Fiber Consumption

Consuming plenty of fiber has been shown to help prevent hypertension, plus it can manage your appetite and avoid the blood sugar roller-coaster that results in cravings, fatigue, poor digestion and various health problems.

Fiber is found in nearly all unprocessed plant foods, so eating fresh vegetables not only helps in adopting a high-fiber diet, but it also aids in lowering your blood pressure. High-fiber foods also help reduce your risk of diabetes, high triglyceride levels, high cholesterol, digestive problems and weight gain.

3. Lower Your Sodium Intake

A low-sodium diet is the recommended approach to controlling high blood pressure because high amounts of sodium, found in basically all processed and packaged foods, is known to worsen high blood pressure by impacting fluid retention and how arteries dilate.

Sodium is a type of  electrolyte that’s balanced by other beneficial electrolytes like potassium and magnesium in order to keep blood pressure within a healthy range. The problem is that most people eating a “Standard American Diet” consume far too much sodium and far too little potassium and magnesium, leading to electrolyte imbalances.

4. Get More Potassium

A low-potassium, high-sodium diet contributes to high blood pressure, hypertension and cardiovascular disease. Potassium — found in foods like green veggies, bananas, sweet potatoes, organic dairy products, beans and avocados — is the third most abundant mineral in the body and is needed to interact with sodium to perform a number of important functions, including helping to lower blood pressure.

Potassium naturally increases sodium excretion and is found within all cells, as it plays a role in regulating heartbeat rhythms, nerve impulses, muscle contractions and digestive health. Low potassium can raise fluid retention and elevate blood pressure by interfering with heart palpitations, narrowing the arteries and resulting in poor circulation.

5. Stay Hydrated

Drinking enough water each day is important for preventing dehydration, balancing fluids, beating cravings and preventing fatigue. Consume more fresh water in place of things like juice, soda, sweetened coffee and tea, making sure to have about eight eight-ounce glasses or more daily.

6. Practice Portion Control

There’s no reason to get overwhelmed and fear that you’ll never be able to eat your favorite foods again. Focus on filling up on the healthy things first, so you’re less likely to crave the unhealthy stuff. Watch your portion sizes, and practice mindful eating to make sure you give your body what it needs to feel good but not too much more that weighs you down.

Final Thoughts

• About one in every two American adults deals with the condition, according to the Centers for Disease Control and Prevention. Research shows that about 50 percent of people with high blood pressure fail to control their condition, either because they aren’t aware of the problem or they haven’t made lifestyle changes that promote overall heart health.
• Foods to eat on a high blood pressure diet include vegetables, fresh fruit, lean proteins, beans and legumes, healthy fats, 100 percent whole grains that are ideally sprouted, and organic, unsweetened dairy products.
• The DASH diet is an excellent high blood pressure diet. In addition to lowering high blood pressure, the DASH diet also aids in weight loss, lowering cholesterol, and preventing or controlling diabetes.
• You can help lower blood pressure by cooking more at home, increasing fiber consumption, lowering your sodium intake, getting more potassium, staying hydrated and practicing portion control.

The post High Blood Pressure Diet, Best Foods & Top Tips appeared first on Dr. Axe.

It’s no secret that stress and lack of sleep can negatively impact all aspects of health, so it should be far from surprising that research from the American Heart Association (AHA) in 2023 found that stress and insomnia are linked to irregular heart rhythm in postmenopausal women.

As the AHA noted:

Psychosocial factors are “the missing piece to the puzzle” that can lead to atrial fibrillation, or AFib, the study’s lead author said. The findings were published … in the Journal of the American Heart Association.

“I see many postmenopausal women with picture-perfect physical health who struggle with poor sleep and negative psychological emotional feelings or experience, which we now know may put them at risk for developing atrial fibrillation,” lead author Dr. Susan X. Zhao said in a news release. Zhao is a cardiologist at Santa Clara Valley Medical Center in California.

Study: Stress, Insomnia Linked to Irregular Heartbeat After Menopause

In order to explore the link between psychosocial factors and atrial fibrillation, the researchers analyzed data on postmenopausal women from the Women’s Health Initiative. In total, 83,736 women with an average age of nearly 64 years old — range of 50–79 — were included, with 23,954 cases of atrial fibrillation found after following up approximately 10 years later (more than 28% of participants).

In order to determine potential factors in the women with irregular heartbeat incidences, the study authors had the women complete questionnaires that addressed some of the following categories:

• stressful life events
• sense of optimism
• social support
• insomnia

As the AHA put it:

The participants answered questions about stressful life events, such as the loss of a loved one, illness, divorce, financial pressure, and domestic, verbal, physical or sexual abuse. Questions about their sleeping habits focused on overall quality and if they had trouble falling asleep or woke up during the night. Other questions addressed their life and social supports and their sense of optimism.

The researchers found: “For each additional point on the insomnia scale, there is a 4% higher likelihood of developing atrial fibrillation. Similarly, for each additional point on the stressful life event scale, there is a 2% higher likelihood of having atrial fibrillation.”

“The heart and brain connection has been long established in many conditions,” Zhao said in the press release. “Atrial fibrillation is a disease of the electrical conduction system and is prone to hormonal changes stemming from stress and poor sleep. These common pathways likely underpin the association between stress and insomnia with atrial fibrillation.”

Tips to Help Prevent AFib

1. Find Ways to Lower Stress Levels

Since we know stress plays a role in cardiac arrhythmias, it’s a good idea to incorporate stress relievers and natural ways to relieve stress. These include:

• exercise and yoga
• meditation and healing prayer
• acupuncture
• eating a nutrient-dense diet
• cognitive behavioral therapy
• spending time in nature
• journaling
• herbs and essential oils

2. Get Enough Sleep

Sleep deprivation is associated with all sorts of issues for the heart, including atrial fibrillation. Here are some tips to promote restful sleep:

• Use natural sleep aids, such as sleep-promoting foods, calcium, magnesium, essential oils, passion flower, valerian root and St. John’s wort.
• Practice sleep hygiene best practices, including sticking to a consistent schedule, creating a bedtime routine, making a comfortable sleep environment, limiting screen exposure before bedtime, watching what you eat and drink, regularly exercising, limiting napping, managing stress, avoiding watching the clock, getting natural light during the day, etc.
• Try a weighted blanket.

3. Protect Heart Health

Some of the best ways to protect your heart and avoid irregular heartbeat issues like atrial fibrillation and tachycardia include:

• vagal maneuvers, such as coughing, bearing down, blowing through a syringe, cold stimulus to the face, gagging and carotid massage
• eat a health, anti-inflammatory diet
• regularly exercise
• quit smoking
• maintain a healthy weight
• reduce stress
• acupuncture
• get yearly checkup from your doctor
• reduce intake of toxins
• avoid energy drinks and limit alcohol

The post Insomnia, Stress Linked to Irregular Heartbeat in Postmenopausal Women appeared first on Dr. Axe.

Heart disease continues to be the No. 1 cause of death in the United States, and it’s led health and nutrition researchers to investigate both the causes and methods to prevent and combat this chronic condition. One factor recently unearthed that appears to play a role in heart disease risk is sleep, according to a study published in Scientific Reports.

Considering we know sleep has a role in so many aspects of health, this isn’t all that surprising, and the results show the importance of getting an ideal amount of sleep per night in order to help protect heart health.

Study: Link Between Sleep and Heart Disease

In order to examine the effects sleep holds on potential heart issues, researchers form the University of South Florida (USF) took a look at self-reported sleep characteristics and heart disease history for 6,820 adults with a medium age of 53.4 years old.

The study authors “tested two sleep health composites, based on self-report only and both self-report and actigraphy, across multiple sleep dimensions. We used a weighted sum approach, where higher scores indicated more sleep health problems.”

What did the researchers find? They reported that “the risk of heart disease can increase by as much as 141 percent” when coupled with poor sleep, as noted in a USF press release.

That’s not all. They also found that:

• Sleep regularity, satisfaction, alertness during waking hours, timing of sleep, sleep efficiency and sleep duration all had effects on heart disease risk.
• Each additional sleep problem was associated with a 54% increase in heart disease risk.

“These findings show the importance of assessing ‘co-existing sleep health problems’ within an individual to capture the risk of heart disease. This is one of the first studies showing that, among well-functioning adults in midlife, having more sleep health problems may increase the risk of heart disease,” said lead author Soomi Lee, assistant professor of aging studies and director of the STEALTH lab at USF. “The higher estimated risk in those who provided both self-report and actigraphy sleep data suggests that measuring sleep health accurately and comprehensively is important to increase the prediction of heart disease.”

This makes it vital to address insomnia and sleep deprivation issues.

Tips for Better Sleep

The good news is there are several ways to promote better sleep, which in turn aids heart health. Here are some ways to get the rest you need:

• Try natural sleep aids, including sleep-promoting foods, calcium, magnesium, essential oils, passion flower, valerian root and St. John’s wort.
• Practice sleep hygiene tips, such as sticking to a bedtime schedule and routine, making your sleep environment comfortable, and more.
• Master the best sleep positions for proper slumber.
• Do a sleep meditation.
• Manage stress levels.
• Avoid blue light at night.
• Increase natural light exposure during the day.
• Exercise.

In addition, make sure to eat more heart-healthy foods, stop smoking, avoid inflammatory foods and move your body to protect your heart.

The post Study Reveals Link Between Sleep and Heart Disease appeared first on Dr. Axe.

This health condition affects about 72 million — or one out of every three — American adults under old guidelines. Under new guidelines, that number will rise to about 103 Americans. This is the highly common, yet preventable, condition called high blood pressure, also known as hypertension — which is why you need to pay attention if you have high blood pressure symptoms.

High blood pressure isn’t just a problem in and of itself, but it also leads to other dangerous health conditions, including stroke, heart attack, chronic heart failure and kidney disease.

Did you know that most people with high blood pressure or hypertension have no symptoms, even when their blood pressure readings reach dangerously high levels? In fact, about many U.S. adults with high blood pressure still doesn’t know they have it.

Fortunately, diet and exercise are the most natural ways to lower high blood pressure naturally and successfully.

What Is High Blood Pressure?

What is high blood pressure exactly? It’s a common disease in which blood flows through blood vessels and arteries at higher than normal pressures.

Hypertension costs the U.S. $46 billion each year, which includes the cost of health care services, medications to treat high blood pressure symptoms and missed days of work — a number that’s expected to rise with the American Heart Association releasing new standards for what constitutes high blood pressure.

Standard medical treatment for elevated blood pressure is to prescribe beta blockers, ACE inhibitor drugs and diuretics, along with convincing the patient to restrict salt in the diet. Although these things can help, they don’t get to the root of the problem and can sometimes cause more problems.

Blood pressure is the force of blood pushing against the walls of the arteries as the heart pumps blood. High blood pressure happens when this force is too high. Scary, but true: Most people who have this condition display zero signs or high blood pressure symptoms, even when their blood pressure readings are at dangerously high levels.

When blood pressure is measured, there are two numbers that result, which measures two different pressures. The top number is systolic pressure, the blood pressure when the heart beats while pumping blood. The second or bottom number is diastolic pressure, the blood pressure when the heart is at rest between beats.

Under the previous guidelines, blood pressure ranges include:

• Low blood pressure (hypotension) is anything less than 90/60
• Normal: Less than 120/80
• Prehypertension: 120–139/80–89. “Prehypertension” means blood pressure is higher than normal but not yet at the point of being considered true “high blood pressure.”
• Stage 1 high blood pressure: 140–159/90–99
• Stage 2 high blood pressure: 160 and above/100 and above
• If you get a reading that’s very high, above 180/110, chances are this is inaccurate and you should have another reading done.

However, now there are new guidelines lowering the threshold of what’s considered high blood pressure. The American Heart Association has now lowered stage one high blood pressure from 140/90 to 130/80.

The new guidelines from the American Heart Association are as follows:

• Normal: Less than 120/80 mm Hg;
• Elevated: Systolic between 120–129 and diastolic less than 80;
• Stage 1: Systolic between 130–139 or diastolic between 80–89;
• Stage 2: Systolic at least 140 or diastolic at least 90 mm Hg;
• Hypertensive crisis: Systolic over 180 and/or diastolic over 120, with patients needing prompt changes in medication if there are no other indications of problems, or immediate hospitalization if there are signs of organ damage.

Symptoms

Frequently, there are no high blood pressure symptoms as blood pressure increases, but some warning signs for very high blood pressure can include chest pains, confusion, headaches, ear noise or buzzing, irregular heartbeat, nosebleeds, tiredness or vision changes.

When high blood pressure symptoms do develop, it’s normally because the condition has progressed to a dangerous point. This is called hypertensive crisis, which means a systolic/top number higher than 180 or diastolic/bottom number higher than 110.

Hypertensive crisis is considered a medical emergency that requires immediate treatment. Emergency medical treatment is needed. At this point symptoms are usually present including:

• Severe headaches
• Severe anxiety
• Shortness of breath
• Nosebleeds

At the age of 50, total life expectancy is about five years longer for people with normal blood pressure than for those who have hypertension. That’s just another worthwhile reason to get your high blood pressure symptoms under control and keep them under control.

Also keep in mind that the readings above are intended for normal adults over 18 years old. If you have diabetes, kidney disease or a short-term serious illness, your readings will be interpreted differently. If you have diabetes (another very common problem) or chronic kidney disease, then high blood pressure is defined as 130/80 or higher.

Causes and Risk Factors

Knowing what triggers high blood pressure can help you prevent or reverse it. Like with most other chronic diseases, the reason someone develops high blood pressure has to do with several factors.

High blood pressure seems to run in families, but it’s also highly dependent upon the type of lifestyle someone leads. Women are at an increased risk when taking control pills, during pregnancy, or if taking hormone therapy medications to control menopause symptoms. Obesity or being overweight increases the odds because this puts more pressure on the heart and arteries.

Men and women are equally likely to develop high blood pressure during their lifetimes, but interestingly men are more likely when they’re younger. Before turning 45, men are more likely to have high blood pressure than women but then this flips after age 65, when women’s risk becomes higher than men’s. When children younger than 10 years old have high blood pressure, it’s usually a side effect of another condition. This can include a kidney problem, medication use or type 1 diabetes.

High blood pressure has a real laundry list of risk factors. The good news is that the majority of these hypertension risk factors are well within your control. They include:

• Age — High blood pressure risk increases as age increases. It’s more common in men through the age of 45. Women are more likely to develop high blood pressure after age 65.
• Family history — High blood pressure tends to run in families.
• Race — High blood pressure is especially common among African-Americans and often develops at an earlier age than it does in Caucasians. Serious complications, such as stroke, heart attack and kidney failure, are more common among African-Americans suffering from high blood pressure.
• Being overweight — The higher your body weight, the more blood you need to supply oxygen and nutrients to your tissues. As the volume of blood circulated through your blood vessels increases, so does the pressure on your artery walls and your blood pressure.
• Not being physically active — People who are inactive tend to have higher heart rates. The higher your heart rate, the harder your heart must work with each contraction and the stronger the force on your arteries. Lack of physical activity and exercise also increases the risk of being overweight, which are some of the reasons a sedentary lifestyle is dangerous.
• Tobacco use — Whether it’s smoking or chewing tobacco, both immediately raise your blood pressure temporarily. Additionally, the chemicals in tobacco damage the lining of your artery walls, which causes your arteries to narrow, increasing your blood pressure. Secondhand smoke can also raise your blood pressure.
• Too much alcohol — Over time, heavy drinking can damage your heart. Having more than two drinks a day for men and more than one drink a day for women may affect blood pressure negatively.
• Too much sodium in your diet — Too much salt or sodium in your diet causes your body to retain more fluid, which increases blood pressure.
• Too little potassium in your diet — Potassium is a mineral that helps balance the sodium content of your body’s cells. If you don’t consume enough potassium or retain enough potassium, you can accumulate too much sodium in your blood stream. That’s one reason why you want to avoid low potassium.
• Stress — High levels of stress can lead to a temporary increase in blood pressure.
• Certain chronic conditions — Certain chronic conditions also may increase your risk of high blood pressure, such as kidney disease, diabetes and sleep apnea.
• Pregnancy — Sometimes pregnancy can contribute to high blood pressure.

High blood pressure is most prevalent in the adult population, but children are also at risk. Sometimes children can experience high blood pressure symptoms that are caused by problems with the heart or kidneys.

However, more and more children who experience high blood pressure are dealing with this chronic issue at a way too young age because of  poor lifestyle habits — aka an unhealthy diet and a lack of exercise, which both directly relate to the increase in childhood obesity and childhood hypertension.

Complications

More than 360,000 American deaths in 2013 included high blood pressure as a primary or contributing cause. That equates to a highly disturbing and concerning nearly 1,000 deaths each day.

High blood pressure increases your risk for dangerous health conditions, such as:

• First heart attack: About 7 of every 10 people having their first heart attacks have high blood pressure.
• First stroke: About 8 of every 10 people having their first strokes have high blood pressure.
• Chronic heart failure: About 7 of every 10 people with chronic heart failure have high blood pressure.
• Eye problems: High blood pressure can cause thickened, narrowed or torn blood vessels in the eyes, which can result in vision loss.
• Metabolic syndrome: High blood pressure symptoms increase the risk of metabolic syndrome, a combination of three or more of the following health issues: abdominal obesity, high blood sugar, high triglyceride levels, high blood pressure or low HDL (“good”) cholesterol.
• Memory issues: Uncontrolled high blood pressure can affect your ability to think, remember and learn. Trouble with memory or understanding concepts is more common in people with high blood pressure.
• Aneurysm: Increased blood pressure can cause your blood vessels to weaken and bulge, forming an aneurysm. If an aneurysm ruptures, it can be life-threatening.

High Blood Pressure vs. Low Blood Pressure

Risk of both low blood pressure and high blood pressure normally increases with age due in part to normal changes during aging.

Frequently, there are no high blood pressure symptoms as blood pressure increases. Some warning signs for very high blood pressure, however, can include chest pains, confusion, headaches, ear noise, irregular heartbeat, vision changes or fatigue.

Meanwhile, chronic low blood pressure with no symptoms is almost never serious. Low blood pressure is concerning when blood pressure drops suddenly and the brain is deprived of an adequate blood supply. This can lead to dizziness or lightheadedness.

Sudden drops in blood pressure most commonly occur in someone who’s rising from a lying down or sitting position to standing. This kind of low blood pressure is known as postural hypotension or orthostatic hypotension. Another type of low blood pressure can occur when someone stands for a long period of time. This is called neurally mediated hypotension.

Blood flow to the heart muscle and the brain declines with age, often as a result of plaque buildup in blood vessels. Estimated 10 percent to 20 percent of people over age 65 have postural hypotension.

As long as you don’t experience symptoms of low blood pressure, there is no need for concern. Most doctors consider chronically low blood pressure dangerous only if it causes noticeable signs and symptoms, such as:

• dizziness or lightheadedness
• fainting (called syncope)
• dehydration and unusual thirst
• lack of concentration
• blurred vision
• nausea
• cold, clammy, pale skin
• rapid, shallow breathing
• fatigue
• depression

Diet

With two thirds of the population clinically having hypertension or prehypertension, this is a health issue that needs attention and fast. Fortunately, you can start improving your blood pressure symptoms easily and naturally today with the recommendations below.

One of the best natural remedies is an improved diet for high blood pressure.

Foods to avoid that make high blood pressure symptoms worse:

• Alcohol — Narrows arteries and can increase blood pressure. If you’re going to drink alcohol, do so in moderation. For healthy adults, that means up to one drink a day for women of all ages and men older than age 65, and up to two drinks a day for men age 65 and younger.
• High-sodium foods — No need to fear salting your food, especially when you use good-quality salts, but you definitely want to avoid high-sodium foods such as processed and canned goods.
• Trans fats and omega-6 fats — These fats increase inflammation and blood pressure and are found in packaged foods and conventional meats.
• Sugar — High sugar consumption contributes to high blood pressure. Studies have even shown that sugar intake might be more concerning than salt intake when it comes to high blood pressure.
• Caffeine — Too much caffeine can cause an increase in blood pressure. If you’re suffering from high blood pressure, reducing your daily consumption of coffee and other beverages high in caffeine is an easy way to get your blood pressure numbers down and prevent caffeine overdose.

Foods to eat that help improve high blood pressure symptoms:

• Mediterranean diet —In general, think Mediterranean when it comes to a helpful diet for high blood pressure symptoms. This diet is very high in fruits, vegetables, seafood and healthy omega-3 fat oils. Some of the best foods you want in your Mediterranean diet are olive oil, wild-caught fish (especially salmon), and a lot of fruits and vegetables, all of which help lower your blood pressure naturally.
• High-potassium foods — A diet rich in potassium is an important part of controlling blood pressure because it lessens any negative effects of sodium on the body. Potassium balances the effect of sodium and helps lower blood pressure. Potassium-rich foods include things like coconut water, melons, avocados and bananas.
• High-fiber foods — Unprocessed foods high in fiber, such as vegetables, fruits, seeds and beans, should be the basis of any healthy diet, especially one looking to lower blood pressure readings.
• Omega-3 rich foods – Consume omega-3 foods like grass-fed beef, wild-caught salmon, chia seeds and flaxseeds to reduce inflammation.
• Apple cider vinegar — Apple cider vinegar is naturally very high in potassium. It also helps to keep the body alkaline, which can help naturally lower your blood pressure.
• Tea — White tea in particular can actually thin the blood and drastically improve artery function. Drinking white tea several times a day on a consistent basis can actually lower the pressure of your blood and protect the body against one of its common health enemies, stroke. This only works when you drink the tea every day, a couple of times a day.
• Dark chocolate — Dark chocolate is healthy chocolate. Look for a dark chocolate that contains at least 200 milligrams of cocoa phenols, which can reduce blood pressure.

Supplement Recommendations

1. Magnesium

The mineral magnesium is great because it helps relax your blood vessels and can have an immediate impact on naturally lowering blood pressure (and many people have a magnesium deficiency, which plays in to high blood pressure).

A study published in the American Journal of Clinical Nutrition showed that a diet high in magnesium foods could reduce the risk of a stroke by 8 percent. This is profound considering that hypertension causes 50 percent of ischemic strokes in the world. Therefore, a magnesium supplement may help address your blood pressure issues.

2. Fish Oil

One of the main causes of high blood pressure is inflammation in the arteries over time. Studies have shown consuming fish oil, which is high in EPA and DHA forms of omega-3 fatty acids, reduces inflammation of the body, which is why fish oil benefits heart health.

A 2015 study indicated that omega-3 reduced BP significantly in continuous ambulatory peritoneal dialysis (CAPD) patients.

3. Coenzyme Q10

Coenzyme Q10 or CoQ10 is an antioxidant critical for supporting heart health, and it’s crucial if you’ve ever been on blood pressure or cholesterol-lowering medication.

In a review of 17 randomized controlled trials that considered the effects of CoQ10 supplementation on blood pressure among patients with metabolic diseases, results demonstrated that CoQ10 supplementation significantly decreased systolic blood pressure. However, it didn’t decrease diastolic blood pressure in any statistically significant way.

4. Cocoa

Available in powder form, consumption of cocoa increases your intake of flavonols, which help lower blood pressure and improve blood flow to the brain and heart. Cocoa is also a natural vasodilator, which means it increases nitric oxide in the blood and widen blood vessels.

A 2017 review of 35 trials showed that flavanol‐rich chocolate and cocoa products cause a small (2 mmHg) blood pressure‐lowering effect in mainly healthy adults in the short term.

5. Garlic

Garlic is another natural vasodilator, and if you can’t get enough of it in your diet, then it’s readily available as a supplement in liquid or pill form.

A 2016 study showed that aged garlic reduces peripheral and central blood pressure in patients with uncontrolled hypertension. It also has the potential to improve arterial stiffness, inflammation and other cardiovascular markers in patients with elevated levels.

Natural Remedies

1. Increase Physical Activity and Exercise

Physical activity can help you maintain a healthy weight and lower your blood pressure. Ideally, you should engage in some form of physical activity and/or exercise for at least 20 minutes per day to unlock the benefits of exercise. Children and adolescents should get one hour of physical activity every day.

2. Reduce Stress

Yet another reason to reduce stress is its ability to raise blood pressure. But don’t relax by eating more or using tobacco or alcohol. These activities only increase the problem.

For high blood pressure symptoms and good health in general, it’s a great idea to practice daily relaxation techniques such as deep breathing and/or meditation. These natural stress relievers help you relax and reduce your blood pressure.

3. Essential Oils

Essential oils can lower blood pressure by dilating arteries, acting as antioxidants to reduce oxidative stress and by decreasing emotional stress. The best choices when it comes to lowering high blood pressure include neroli, lavender, ylang ylang, sweet marjoram, clary sage and frankincense.

You can use these oils in a diffuser. You can also include a few drops in a neutral carrier oil or lotion and massage the mixture on your body.

4. Keep Up with Healthcare Professional’s Visits

Blood pressure levels tend to go up as someone get’s older, which is why prevention, early detection and management through a healthy lifestyle are so crucial for lowering blood pressure. Remember that you likely won’t have any noticeable signs or symptom of high blood pressure, so you can’t just assume that everything is normal and okay because you don’t feel any differently.

If you’re at a high risk for various forms of heart disease, make sure to have your pressure checked professionally at least once every six to 12 months. If your blood pressure is normal, great — you can work on keeping it that way as you get older. But if it’s high, you’ll need to make some changes and work with your doctor to manage the condition, possibly by changing your medications and helping you lose weight.

Keep in mind that high blood pressure is a chronic disease and ultimately needs lifelong treatment, so support is helpful to make it easier to stick to a healthy lifestyle plan.

5. Consider Measuring Your Blood Pressure at Home

If you already have high blood pressure, some evidence shows that measuring levels at home can help you manage symptoms better. This will give you an early warning sign if you start to see numbers creep up slowly. You’ll also be able to monitor how you react to different meals, circumstances, sleep routines, exercises, etc.

You can buy several different types of home blood pressure monitors without a prescription from pharmacies or online. If you feel more comfortable visiting your healthcare professional regularly to control your blood pressure, the same benefits apply. Research suggests people who have some kind of ongoing support from their doctor or health clinic improve blood pressure better than without support.

6. Quit Smoking

Smoking damages your blood vessels and raises the risk for various heart problems. It will also worsen complications and make it harder to reverse the problem.

Final Thoughts

• High blood pressure affects about 70 million U.S. adults, which is about 1 of every 3 American adults. In addition, one out of three adults who don’t have it are one step below having it.
• One out of  5 U.S. adults with high blood pressure still doesn’t know he or she has it, as people can experience no high blood pressure symptoms despite having even dangerously high levels.
• Systolic blood pressure is when the heart beats while pumping blood. Diastolic blood pressure is when the heart is at rest between beats.
• Frequently, there are no high blood pressure symptoms as blood pressure increases, but some warning signs for very high blood pressure can include chest pains, confusion, headaches, ear noise or buzzing, irregular heartbeat, nosebleeds, tiredness, or vision changes.
• High blood pressure increases your risk for dangerous health conditions, such as heart attack, stroke, chronic heart failure, eye problems, metabolic syndrome, memory issues and aneurysm.
• Foods to avoid to treat high blood pressure symptoms include alcohol, high-sodium foods, trans fats and omega-6 fats, sugar, and caffeine. The foods to eat to treat high blood pressure symptoms include Mediterranean diet foods, high-potassium foods, high-fiber foods, omega-3 foods, apple cider vinegar, tea and dark chocolate. There are also supplements and lifestyle changes you can add to reverse high blood pressure symptoms.

The post High Blood Pressure Symptoms You Can Reverse Naturally appeared first on Dr. Axe.

Each year, millions of people experience irregular heartbeats or arrhythmias. In fact, a study found that one in four adult Americans over the age of 40 could develop an irregular heartbeat. This is especially true for people with coronary heart disease or for those under constant stress.

Most cases of a fluttering feeling in the chest are harmless, but some cardiac arrhythmias are extremely dangerous and require immediate treatment. It’s important to be aware of the risk factors for an irregular heartbeat and the natural, non-invasive ways in which you can treat arrhythmias.

What Is an Irregular Heartbeat?

An irregular heartbeat can mean that the heart beats too fast, too slow or with an irregular rhythm. Premature or extra beats are the most common type of arrhythmia. This usually feels like a fluttering in the chest or a feeling of a skipped heartbeat.

Atrial fibrillation (AFib) is the most common type of heart arrhythmia — this occurs when the normal beating in the upper chambers of the heart is irregular, and blood doesn’t flow as well as it should from the atria (upper chambers) to the lower chambers of the heart.

When a heartbeat is too fast, this is called tachycardia. A heartbeat that’s too slow is called bradycardia. When the heart beats, an electrical signal spreads from the top of the heart to the bottom, causing it to contract and pump blood. A problem with this process, such as it being delayed or blocked as it travels down into the lower branches of the heart, can cause an irregular heartbeat. This can happen if the special nerve cells that produce the electrical signals don’t work properly.

According to the American Heart Association, irregular heartbeats can produce a broad range of symptoms, from barely perceptible to cardiovascular collapse and death. A single, premature beat may be felt as a palpitation or skipped beat. Premature beats that occur often or in rapid succession may feel like a fluttering sensation in the chest or neck.

According to the Centers for Disease Control, nearly 12.1 million people in the U.S. will have AFib in 2030. People of European descent are more likely to have AFib than African Americans. AFib is more common among women than men, in part because women live longer.

Symptoms

Random moments of irregular heartbeat are typically harmless, but when arrhythmias last long enough to affect how well the heart works, more serious symptoms may develop, including:

• fatigue
• dizziness
• lightheadedness
• fainting or nearly fainting
• rapid heartbeat or pounding
• anxiety
• shortness of breath
• sweating
• chest pain
• collapse and cardiac arrest (in extreme cases)
• rhabdomyolysis

During an arrhythmia, the heart may not be able to pump enough blood to the body, which can damage the brain, heart and other organs.

Causes and Risk Factors

Smoking

A 2012 study published in the European Journal of Preventive Cardiology indicates that constituents of cigarette smoking, such as carbon monoxide and oxidative stress, are likely to contribute to the generation of arrhythmias. Cigarette smoking may also induce coronary artery disease and chronic obstructive pulmonary disease, which may cause irregular heartbeat.

Alcohol Use

Research shows that there’s a complex relationship between alcohol consumption and arrhythmias. Several lines of evidence suggest that heavy drinking increases the risk of sudden cardiac death with fatal arrhythmia as the most likely mechanism.

Drug Use

According to a 2007 study published in the European Journal of Cardiovascular Prevention and Rehabilitation, almost all illicit drugs may cause, through a direct or indirect arrhythmogenic effect, a wide range of cardiac arrhythmias that can even be lethal. This includes cocaine, amphetamines, heroin and the misuse of prescription medications.

Stress

Emotional stress or anger can make the heart work harder, raise blood pressure and increase cortisol levels. Research shows that psychological stress can stimulate the sympathetic nervous system and cause irregular heartbeat. In fact, data suggests that about 20 percent to 40 percent of sudden cardiac deaths are precipitated by acute emotional stressors, and cardiac dysfunction that’s triggered by emotional stress can increase the risk of arrhythmias.

Age

Irregular heartbeats affect millions of people, and more serious arrhythmias typically affect people older than 60. This is because older adults are more likely to have heart conditions and other health problems that lead to an irregular heartbeat.

According to research conducted at the University of Hull in the U.K., age positively correlates with an increasing risk of cardiac problems, including arrhythmias — not only the prevalence, but also the severity of arrhythmias escalate with age. The reasons for this are multifactorial, but aspects of cardiac calcium regulation within the heart likely play a key role in initiating and perpetuating these life-threatening events.

Conditions that damage the heart can impair the heart’s electrical system and cause irregular heartbeat. Examples of such conditions include:

• heart attack
• heart failure
• congenital heart defects
• high blood pressure
• infections that damage the heart muscle or the sac around the heart
• diabetes (which increases the risk of high blood pressure and coronary heart disease)
• sleep apnea (which can cause stress on the heart)
• An overactive or underactive thyroid gland

Conventional Treatment

If you experience dizziness, chest pain or fainting due to an arrhythmia, you may need to be treated. In order to diagnose an irregular heartbeat, a doctor listens to the rate and rhythm of your heart and for a heart murmur, an extra or unusual sound during the heartbeat.

Your doctor may also check for swelling in your legs and feet because this can be a sign of heart failure. The most common test used to diagnose arrhythmias is an electrocardiogram (EKG). An EKG detects and records the heart’s electrical activity. It can measure the strength and timing of electrical signals as they pass through each part of the heart.

Once you’re diagnosed with cardiac arrhythmia, your doctor will guide you to choose an appropriate treatment plan. Conventional treatments for an irregular heartbeat may include medications, medical procedures and surgery.

Medications

Antiarrhythmics are used to slow down a heart that’s beating too fast or change abnormal heart rhythm to a normal, steady rhythm. Beta blockers are used to slow down a heartbeat by reducing its workload. Calcium channel blockers are also used to reduce heart rates.

These medications come with a list of side effects, including worsening arrhythmias, allergic reactions, chest pain, shortness of breath, dizziness and fainting. These medications only help control an irregular heartbeat instead of curing the issue, so they may have to be taken for life. To avoid this, sometimes procedures are done to permanently treat or monitor irregular heartbeats.

Procedures

Irregular heartbeat can be treated with a pacemaker, a device that’s placed under the skin of the chest or abdomen to help control an abnormal heart rhythm. When the pacemaker detects an abnormal heart rhythm, it sends an electrical pulse to make the heart beat at a normal rate again. Doctors recommend a pacemaker when the heartbeat is slower than normal. This can happen as a result of aging, damage to the heart from a heart attack or other heart conditions that affect its electrical activity.

Defibrillation or cardioversion is a type of treatment that uses a jolt of electricity to fix an irregular heartbeat. Similar to the pacemaker, an implantable cardioverter defibrillator is a device that’s placed under the skin and uses electrical pulses to help control life-threatening arrhythmias.

Research shows implantable defibrillators are highly effective in terminating malignant ventricular arrhythmias (serious arrhythmias that originate in the lower chambers of the heart) in patients who are thought to be at significant risk for sudden death.

Another procedure that may be used when medicine doesn’t treat an irregular heartbeat is catheter ablation, which is when a thin, flexible tube is put into a blood vessel in the arm, groin or neck, and then guided to the heart. Energy that’s sent through the tube in the heart finds and destroys small areas of heart tissue that are causing rapid or irregular heartbeats. This procedure is usually used to treat some types of rapid heartbeat, such as supraventricular tachyarrhythmias, which are rapid, uncoordinated heartbeats that start in the upper chambers or middle region of the heart.

Surgery

Surgery may be done to improve blood flow to the heart muscle. Surgery is often the choice when it’s already being done for another reason, such as repairing the heart valve.

One type of surgery done on patients with life-threatening arrhythmias is called the maze surgery or procedure. Maze surgery cures a fast, irregular heartbeat by creating a maze of new electrical pathways that lets electrical impulses travel more easily through the heart. This is a serious surgery that requires a hospital stay of five to seven days or longer, including at least one to two days in the intensive care unit. Recovery takes about two months, and in that time, you may feel some pain where the chest was opened and weaker than usual.

Natural Treatments

1. Vagal Maneuvers

Vagal maneuvers are used to slow down a rapid heartbeat by stimulating the receptors in the internal carotid arteries. This stimulation causes a reflex stimulation of the vagus nerve, which results in the release of acetylcholine, a neurotransmitter that can slow down the electrical impulses that lead to a rapid heartbeat.

The vagus nerve is the longest cranial nerve, extending from the brainstem to the abdomen. The vagus forms part of the involuntary nervous system, and it commands unconscious body procedures, such as keeping the heart rate constant. Studies show that vagal maneuvers are simple, non-invasive methods of stopping irregular heartbeat by stimulating the vagus nerve.

Vagal maneuvers are natural treatments that can be done before turning to medications or other more invasive procedures. There are different types of maneuvers that you can try, and remember that not one maneuver works for everyone.

• Coughing: A forceful and sustained cough can stimulate the vagus nerve. One cough alone will not be effective.
• Bearing down: Bear down as if you are having a bowel movement to stimulate the vagus nerve and correct an irregular heartbeat. You can also try blowing through a straw.
• Blowing through a syringe: This is called valsalva maneuver, and it involves blowing into a syringe while lying down, face up, for 15 seconds. This generates increased pressure within the chest cavity and triggers a slowing of the heart rate that may stop the abnormal rhythm.
• Cold Stimulus to the face: Emerge the face in cold water or place an ice pack on the face for about 10 seconds. This creates a physiological response similar to what happens when you jump into cold water.
• Gagging: Gagging stimulates the vagus nerve. Use a tongue depressor and quickly insert it into the mouth, touching the back of the throat.
• Carotid massage: Carotid arteries are the major blood vessels in the neck that supply blood to the brain, neck and face. A carotid massage is done by applying pressure underneath the angle of the jaw in a gentle, circular motion for about 10 seconds. This technique is not recommended for patients with a history of smoking or those who have carotid artery stenosis, which is a narrowing of the carotid arteries.

2. Eat a Healthy Diet

Because many people with irregular heartbeats have underlying health issues like heart disease, it’s important that they stick to healthy diets. Eating anti-inflammatory foods is important because they contain antioxidants and phytonutrients that lower the immune system’s overactive response. Healthy fats and animal proteins help to balance cholesterol levels and raise HDL cholesterol. To improve the health of your heart, eat the following foods:

• fiber-rich, high-antioxidant foods
• vegetables of all kinds
• fruits of all kinds
• herbs and spices (especially turmeric and raw garlic)
• legumes and beans
• healthy fats (found in nuts, seeds, avocados, wild-caught fish, coconut oil and extra virgin olive oil)
• raw, unpasteurized dairy

3. Engage in Physical Activity

The beneficial effects of regular physical activity on cardiovascular health are well-established and, evidence proves that the benefits of exercise include improved blood pressure, lipid profile and overall mortality. People should engage in daily physical activity in order to maintain a healthy heart.

For those who already experience cardiac arrhythmia, create an exercise plan with the help of your healthcare provider to be sure that you aren’t overexerting yourself.

4. Quit Smoking

Research shows that tobacco smoke is the single most important modifiable risk factor for coronary diseases and the leading preventable cause of death in the U.S.. It plays a role in the development of cardiac arrhythmia and should be avoided, especially by people with history of irregular heartbeat.

5. Maintain a Healthy Weight

A 2016 study published in the European Heart Journal found that atrial fibrillation, the most common type of arrhythmia, is commonly associated with being overweight and obese. Overweight populations have higher incidence, prevalence, severity and progression of atrial fibrillation compared with their normal weight counterparts. Data shows that stable weight loss decreases arrhythmia and recurrence following treatment.

6. Reduce Stress

Stress and negative emotions are important risk factors for irregular heartbeat. To reduce the risk of arrhythmia, stress management has a very important role.

Research conducted at John Hopkins University School of Medicine and Division of Cardiology found that episodes of acute emotional stress can have significant adverse effects on the heart and patients must manage emotional stress as part of their treatment. Relieve stress with relaxation therapy, meditation, yoga and prayer.

7. Acupuncture

Acupuncture has been used for thousands of years to treat multiple medical conditions, and it’s documented to improve many aspects of cardiovascular functioning.

A 2008 review conducted at the University of Minnesota indicates that of the eight studies reviewed, 87 percent to 100 percent of participants using acupuncture converted to normal heart rhythm. Researchers determined that acupuncture seems to be effective in treating several cardiac arrhythmias.

Precautions

Cardiac arrhythmias can be serious, life-threatening conditions if they aren’t treated properly. Although not all irregular heartbeats are major health concerns, if you experience a constant fluttering feeling in the chest or you feel like your heart is beating too fast or too slow, it’s best to see your healthcare professional for an exam.

Final Thoughts

• An irregular heartbeat can mean that the heart beats too fast, too slow or with an irregular rhythm.
• Irregular heartbeat symptoms include lightheadedness, fatigue, loss of breath, dizziness, anxiety, sweating and fainting.
• Risk factors for developing cardiac arrhythmia include smoking, drinking alcohol, stress, obesity and drug use.
• Most irregular heartbeats are harmless, but for those with severe cardiac arrhythmias, conventional treatments may include medication, procedures, such as implanting a pacemaker, and surgery.
• Natural, non-invasive treatments for irregular heartbeat include vagal maneuvers, maintaining a healthy weight, eating a healthy diet, reducing stress, avoiding tobacco and alcohol, engaging in physical activity, and doing acupuncture.

The post Irregular Heartbeat (Arrhythmia): What You Need to Know & How to Naturally Treat appeared first on Dr. Axe.

Studies over the past 20 years have shown that the majority of people in economic developing countries have blood pressure numbers that are higher than they should be, with many experiencing high blood pressure.

In fact, there are millions of people all over the world who are struggling with high blood pressure symptoms, or hypertension. According to the Centers for Disease Control (CDC), nearly half of American adults have high blood pressure, with about 25 percent having their hypertension under control.

Nearly half of adults have hypertension (48.1%, 119.9 million), defined as a systolic blood pressure greater than 130 mmHg or a diastolic blood pressure greater than 80 mmHg or are taking medication for hypertension. About 1 in 4 adults with hypertension have their hypertension under control (22.5%, 27.0 million).

What Is High Blood Pressure?

High blood pressure is also known as hypertension. It’s defined as a systolic blood pressure greater than 130 mmHg or a diastolic blood pressure greater than 80 mmHg or are taking medication for hypertension.

What is blood pressure? It’s a combination of systolic and diastolic pressure. Systolic pressure represents blood force, or pressure, while the heart is beating and diastolic pressure stands for blood pressure when the heart is at rest.

Systolic pressure is always the first or top measurement in a blood pressure reading. In a reading of 130/80, 130 represents systolic pressure and 80 represents diastolic pressure. In prehypertension, systolic numbers range from 120–129 and diastolic numbers are less than 80.

Blood pressure ranges include:

• Normal blood pressure: Less than 120/80 mm Hg
• Prehypertension: Systolic between 120–129 and diastolic less than 80
• Stage 1 high blood pressure: Systolic between 130–139 or diastolic between 80–89
• Stage 2 high blood pressure: Systolic at least 140 or diastolic at least 90 mm Hg

Numbers for stage 1 hypertension vary from 130–139 for systolic values and/or 80–89 in diastolic numbers. With stage 2 hypertension, systolic readings are 140 or higher and/or diastolic readings measure 90 or higher.

Although both numbers are significant, after about age 50, the systolic number is most important. Only 10 percent of high blood pressure cases are due to secondary or identifiable causes such as medications, or conditions and diseases of other organs.

High blood pressure happens when the pressure on the arteries and blood vessels becomes too high and the arterial wall becomes distorted, causing extra stress on the heart.  Long term-high blood pressure increases the risk of stroke, heart attack and diabetes. Most Americans don’t even realize they have high blood pressure until serious problems arise.

Results of high blood pressure include:

• Arterial damage
• Aneurysm
• Heart failure
• Blocked or ruptured blood vessels
• Reduced kidney function
• Vision loss
• Loss of cognitive function: concentration, memory and ability to learn
• Metabolic syndrome: a cluster of metabolic disorders such as high cholesterol and insulin, atherosclerosis and increased waist size

Frequently, there are no symptoms as blood pressure increases, but warning signs for very high blood pressure can include chest pains, confusion, headaches, ear noise or buzzing, irregular heartbeat, nosebleeds, tiredness or vision changes.

Causes of high blood pressure include a high-salt diet, emotional stress, excessive alcohol and caffeine, smoking, obesity and inactivity.

How to Monitor

You can monitor your own blood pressure at home using a home blood pressure monitor. The American Heart Association recommends using an automatic, cuff-style bicep monitor. Make sure you buy a monitor that has been validated and with a cuff that fits properly around your upper arm. Then follow these simple steps:

• Don’t exercise, eat, drink caffeinated beverages, or smoke within 30 minutes of measuring your blood pressure.
• Sit still with your back straight and your feet flat on the floor. Follow your monitor’s instructions or ask your doctor how to use it correctly.
• Make sure you check your blood pressure at the same time each day.
• Check your blood pressure two or three times each time you sit down to measure it. Wait one minute in between each reading. Be sure to track your measurements, either writing them down in a journal or using an online tracker.

How to Lower Blood Pressure

So, what are some natural ways to lower blood pressure? There are foods that reduce blood pressure, as well as supplements to lower blood pressure and lifestyle changes you can make. By slowly making these changes to your daily habits, you can naturally lower blood pressure without medication.

1. Weight loss

According to studies, obese patients have higher rates of resistant hypertension and more comorbidities. Therefore, weight loss is needed because it “stabilizes neurohormonal activity and causes clinically significant reductions in blood pressure.”

In fact, a meta-analysis of 25 studies found a direct relationship between weight loss and blood pressure. It demonstrated that a decrease in weight by one kilogram (2.2 pounds) is associated with roughly 1 mmHg decline in systolic blood pressure.

In addition, the size of the waistline does matter. Excessive weight around the waist increases the risk of high blood pressure. Women should aim to have a waist measurement less than 35 inches (89 cm). Men should aim to have a waist measurement less than 40 inches (10 cm).

2. Exercise

Physical activity can help you maintain a healthy weight and lower your blood pressure. Ideally, you should engage in some form of physical activity and/or exercise for at least 20 minutes per day to unlock the benefits of exercise. Children and adolescents should get one hour of physical activity every day.

In particular, some studies indicate that aerobic exercise leads to a significant reduction of blood pressure in resistant hypertension. Walking daily is a great option. Strength training at least twice a week is also recommended.

3. Eat more of these foods

One of the best things you can do to lower your blood pressure is to eat a healthy diet for high blood pressure.

Eating a variety of vegetables is a staple for basically every diet that exists, considering veggies are high-antioxidant foods packed with protective nutrients like fiber, vitamin C, vitamin K and various electrolytes (yet very low in calories). A report published in the Journal of the American Medical Association found that people who ate a mostly plant-based diet reported lower blood pressure readings than meat eaters who were likely to consume less fresh produce.

Read on below to find out more about what foods can help reduce high blood pressure:

• High-fiber foods — such as vegetables, fruits and seeds — can decrease levels of total and LDL cholesterol, both of which are important for promoting blood flow through the arteries by reducing the buildup of fatty plaque. Research also suggests that it helps lower blood pressure levels, which can prevent hypertension and ease added stress on the heart muscle.
• Low-sodium foods are also recommended. Excess salt consumption raises blood pressure. A systematic review and meta-analyses conducted in Switzerland found that lower sodium intake was associated with a reduced blood pressure and a reduced risk of stroke and fatal coronary heart disease in adults.  Limit your consumption to no more than 1,500–2,000 milligrams of sodium daily.
• Potassium-rich foods help counteract the effects of sodium and helps lower blood pressure. Include foods like melons, avocados and bananas.
• Omega-3 foods like grass-fed beef, wild caught salmon, chia and flax seeds help reduce inflammation and high blood pressure. A 2021 meta-analysis showed how omega 3 fatty acids prevent cardiovascular disease by lowering blood pressure, blood lipids/cholesterol and plaque buildup in the arteries.
• In terms of specific foods that lower blood pressure, check out the following. Pomegranate juice possesses blood pressure-lowering ability, both in short- and long-term studies, including from 2013, 2009, 2014 and 2016.
• Spinach helps reduce disease-causing inflammation, and studies show who it can naturally reduce blood pressure.
• Researchers have found that coriander exhibits a hypotensive (blood-pressure lowering) effect.
• One study showed that giving cardamom (three grams of cardamom powder daily in two divided doses for 12 weeks) helped decrease systolic, diastolic and mean blood pressure, plus also increased total antioxidant status by 90 percent at the end of three months.
• Studies reveal that beetroot juice reduces both systolic and diastolic blood pressure. Interestingly, beetroot juice had a more immediate hypotensive effect than cooked beets.
• Olive oil has been regarded as one of the healthiest staple foods, including in the Mediterranean Diet, a well-known diet associated with longer life spans and less instances of common diseases (like heart disease). A scientific review conducted in Spain found that “virgin olive oil significantly reduces the risk of cardiovascular disease clinical events.”

4. Avoid these foods

• High-sodium foods: Sodium raises blood pressure; avoid high sodium processed foods, pickles, olives or canned foods.
• Trans fats and omega-6 fats: These fats increase inflammation and blood pressure and are found in packaged foods and conventional meats.
• Sugar: High sugar consumption is connected to high blood pressure.
• Caffeine: Too much caffeine can cause an increase in blood pressure.
• Alcohol: Narrows arteries and can increase blood pressure.

5. Consider using these supplements

One of the main causes of high blood pressure is inflammation in the arteries over time. Studies show that consuming fish oil, which is high in EPA and DHA forms of omega-3 fatty acids, reduces inflammation in the body.

The mineral magnesium helps relax your blood vessels and can have an immediate impact on naturally lowering blood pressure (and many people have a magnesium deficiency).

A study with 241,378 participants published in the American Journal of Clinical Nutrition showed that a diet high in magnesium foods could reduce the risk of a stroke by 8 percent. This is profound considering that hypertension causes 50 percent of ischemic strokes in the world. Therefore, a magnesium supplement may help address your blood pressure issues.

6. Reduce sodium

A low-sodium diet is the recommended approach to controlling high blood pressure because high amounts of sodium, found in basically all processed and packaged foods, is known to worsen high blood pressure by impacting fluid retention and how arteries dilate.

Sodium is a type of  electrolyte that’s balanced by other beneficial electrolytes like potassium and magnesium in order to keep blood pressure within a healthy range. The problem is that most people eating a “Standard American Diet” consume far too much sodium and far too little potassium and magnesium, leading to electrolyte imbalances.

7. Limit alcohol intake

It’s also recommended to reduce alcohol to less than one drink a day for women or two drinks a day for men for lowering blood pressure. One drink equates to 12 ounces of beer, five ounces of wine or 1.5 ounces of 80-proof liquor.

If you do drink alcohol, make that one drink red wine. Quercetin, one of the most important flavonoids present in red wine, has proved to promote heart health by regulating blood pressure levels, reducing inflammation and preventing oxidative stress.

8. Reduce stress

Yet another reason to reduce stress is its ability to raise blood pressure. But don’t relax by eating more or using tobacco or alcohol. These activities only increase the problem.

For high blood pressure symptoms and good health in general, it’s a great idea to practice daily relaxation techniques such as deep breathing, healing prayer and/or meditation. These natural stress relievers help you relax and reduce your blood pressure.

Also, you can raise your blood pressure to alarming levels just by thinking or stressing about events. Imagined events have as much physiological effect as real ones. In fact, this is the basis of post-traumatic stress disorder (PTSD).

9. Get enough sleep

Many people have difficulty sleeping, including being diagnosed with insomnia, and that can cause high blood pressure. Sleep apnea and restless leg syndrome can also prevent sound sleep. Studies show how blood pressure naturally decreases during sleep, and when those dips in blood pressure during sleep don’t occur, it increases cardiovascular risk.

Good sleep habits including exercising daily, healthy diet, supplements, stress relief and essential oils can all help make it easier for you to fall asleep and stay asleep.

10. Quit smoking

Smoking damages your blood vessels and raises the risk for various heart problems. It will also worsen complications and make it harder to reverse the problem. It’s imperative to quit smoking in order to reduce your blood pressure.

11. Consistently monitor your blood pressure

Blood pressure levels tend to go up as someone get’s older, which is why prevention, early detection and management through a healthy lifestyle are so crucial for lowering blood pressure. Remember that you likely won’t have any noticeable signs or symptom of high blood pressure, so you can’t just assume that everything is normal and okay because you don’t feel any differently.

If you’re at a high risk for various forms of heart disease, make sure to have your blood pressure checked professionally at least once every six to 12 months. If your blood pressure is normal, great — you can work on keeping it that way as you get older.

But if it’s high, you’ll need to make some changes and work with your healthcare professional to manage the condition, possibly by changing your medications and helping you lose weight. Keep in mind that high blood pressure is a chronic disease and ultimately needs lifelong treatment, so support is helpful to make it easier to stick to a healthy lifestyle plan.

If you already have high blood pressure, some evidence shows that measuring levels at home can help you manage symptoms better. This will give you an early warning sign if you start to see numbers creep up slowly. You’ll also be able to monitor how you react to different meals, circumstances, sleep routines, exercises, etc.

You can buy several different types of home blood pressure monitors without a prescription from pharmacies or online. If you feel more comfortable visiting your doctor regularly or working with a nurse to control your blood pressure, the same benefits apply. Research suggests people who have some kind of ongoing support from their doctor or health clinic improve blood pressure better than without support.

Final Thoughts

• Blood pressure is a combination of systolic and diastolic pressure.
• High blood pressure happens when the pressure on the arteries and blood vessels becomes too high and the arterial wall becomes distorted causing extra stress on the heart.
• You can monitor your own blood pressure by measuring your pulse rate.
• Try natural ways to lower blood pressure like dietary changes, stress relievers and exercise.
• Check with your healthcare professional before making any major diet or exercise changes or trying new supplements.

The post How to Lower Blood Pressure: 11 Natural Ways appeared first on Dr. Axe.

You may not be familiar with hyperlipidemia, but chances are you know someone who’s been affected by this condition — even if that person doesn’t know it. According to the Centers for Disease Control (CDC), this disorder affects approximately 25 million Americans, and less than half receive treatment for the condition.

Hyperlipidemia often means very high levels of cholesterol and triglycerides in the blood — aka lipids (fat) — but because high cholesterol often presents without symptoms, many people don’t know that their cholesterol is too high. This makes is a frightening “silent killer.”

But while it’s a chronic condition, it can be reversed in most cases through healthy eating and regular exercise. Learn what you can do naturally to avoid or improve hyperlipidemia.

What Is Hyperlipidemia?

Hyperlipidemia is the medical term for having elevated lipid (fat) levels in the blood, specifically having total cholesterol levels above 240 mg/dL as well as high triglycerides.

Hyperlipidemia, or ICD-9 hyperlipidemia as it’s known to many medical professionals, can be classified as either familial or primary hyperlipidemia, which is caused by specific genetic abnormalities, or acquired or secondary hyperlipidemia when it results from another underlying factor, including metabolic syndrome, diet, physical inactivity and/or medication.

A diagnosis of hyperlipidemia is not the same as high cholesterol. Both involve too much fat in the bloodstream, but high cholesterol does not necessarily mean you have high triglyceride levels. Hyperlipidemia means that both your overall cholesterol and your triglycerides are high.

Cholesterol helps build cells and produce hormones in the body. Triglycerides are a type of fat the body utilizes to store energy as well as provide energy to your muscles. Having a high triglyceride level along with a high LDL cholesterol as one has with hyperlipidemia increases your chances of having heart disease more than having only a high LDL cholesterol level. Indeed, having high levels of lipids in your blood can narrow or block your arteries. The lipids can stick to and harden the walls of your arteries, as well.

Therefore, hyperlipidemia is a common condition associated with metabolic syndrome, diabetes and obesity, as well as being a cause of coronary artery disease, peripheral arterial disease and stroke. Having hyperlipidemia increases your risk for cardiovascular diseases, such as heart attack, stroke and peripheral vascular disease (having fatty deposits in your blood vessels).

Similarly to hypertension or high blood pressure symptoms, hyperlipidemia can be a “silent killer” with no known signs or symptoms until you’re in serious trouble. Having both hyperlipidemia and hypertension increases risk of metabolic syndrome. If you have hyperlipidemia and hypertension and low HDL cholesterol, then you also have metabolic syndrome.

Symptoms

• Hyperlipidemia typically shows no symptoms and can only be detected by a blood test.
• Some people experience chest pain, especially if the hyperlipidemia is advanced and seriously affecting the arteries.
• Some symptoms that may occur in rare cases of hyperlipidemia can cause heart attack or stroke.

Risk Factors and Causes

Hyperlipidemia is usually the result of unhealthy lifestyle habits like smoking, poor diet and physical inactivity. Women older than 55 and men older than 45 are also more likely to be diagnosed with hyperlipidemia.

Some other things that can cause hyperlipidemia include:

• alcoholism
• diabetes
• hypothyroidism
• kidney disease

Familial combined hyperlipidemia is an inherited disorder that causes high cholesterol and high levels of triglycerides in the blood. According to a study published in Human Molecular Genetics, familial combined hyperlipidemia affects 1 percent to 2 percent of the population.

A family history of high cholesterol and early heart disease are risk factors for developing familial hyperlipidemia. Although familial combined hyperlipidemia is inherited, there are some factors that make it worse:

• alcoholism
• diabetes
• obesity
• hypothyroidism

In general, to be considered low-risk for hyperlipidemia, your blood work should show the following results:

• HDL greater than 40 milligrams per deciliter
• LDL less than 130 milligrams per deciliter
• Triglycerides less than 200 milligrams per deciliter
• Total cholesterol less than 200 milligrams per deciliter

Conventional Treatment

Hyperlipidemia can be inherited and increases the risk of disease of the blood vessels, which can lead to stroke and heart disease. Doctors most frequently and very quickly prescribe statins for anyone who has hyperlipidemia or high cholesterol.

But statins are not without very serious risks, including increasing your chances of developing diabetes — with studies finding that people who took statins were 71 percent more likely to develop type 2 diabetes.

Medical doctors and healthcare professionals acknowledge that lifestyle changes are by far the best way to prevent and manage hyperlipidemia. So why are statins so commonly prescribed? It’s a simple yet sad answer: Most people aren’t willing to make significant (yet nonetheless possible) lifestyle changes that could replace the need for cholesterol-lowering drugs.

Natural Remedies

There’s no question that natural and controllable lifestyle changes are the best way to fight hyperlipidemia. Here’s what you can do to avoid or treat this condition today.

1. Change Your Diet

A high-fat diet full of inflammatory foods can worsen or increase your risk for hyperlipidemia. That’s why you want to eat anti-inflammatory foods and limited your consumption of damaging processed foods and ultra-processed foods.

Foods that Make Hyperlipidemia Worse

Avoid consumption of this list to prevent and/or overcome hyperlipidemia:

• Sugar and refined grain products — Both stimulate the liver to produce more cholesterol and increase inflammation.
• Packaged and processed foods of all kinds — Typically high in salt, sugar and unhealthy fats, you definitely want to stay clear of packaged and highly processed foods, which are consider high cholesterol foods.
• Hydrogenated fats — Vegetable oils are pro-inflammatory and may increase cholesterol.
• Trans fats — These increase LDL cholesterol, inflammation and risk of cardiovascular disease.
• Conventional dairy products (non-organic, homogenized and pasteurized) — Pasteurization and homogenization of dairy products alter their chemical structure, make fats rancid, destroy nutrients and result in the formation of free radicals in the body.
• Factory-farmed animal products — Industrial farming provides us with cheap but dangerously unhealthy animal meats and products.
• Too much caffeine — Too much caffeine can increase cholesterol levels. Limit coffee or tea to no more than one to two cups per day.
• Too much alcohol — Alcohol stimulates the liver to produce more cholesterol, increasing cholesterol levels and inflammation. For people with high triglycerides alcohol can be particularly dangerous. A glass of red wine per day may be cardioprotective, but anything more than that may increase your cholesterol.

Foods to Eat

• Omega-3 fats — Omega-3 foods can help increase good cholesterol and reduce risk of cardiovascular disease. Fish rich in heart-healthy omega-3 fatty acids include sardines, tuna, salmon, herring and mackerel.
• Foods high in soluble fiber — Soluble fiber binds cholesterol in the digestive system, causing it to be excreted by the body. Aim to consume plenty of fruits, vegetables, sprouted nuts and seeds, and other high-fiber foods.
• Olive oil — Real, high-quality extra virgin olive oil has well-researched anti-inflammatory compounds, antioxidants and numerous heart-healthy macronutrients. It also boosts “good” HDL cholesterol.
• Garlic and onions — These two cholesterol-lowering foods help reduce LDL cholesterol because of their sulfur-containing compounds that help cleanse the arteries.
• Apple cider vinegar — Consuming just one tablespoon of apple cider vinegar per day can naturally lower your cholesterol. Apple cider vinegar has been shown to increase bile production and support your liver, which is responsible for processing cholesterol.
• Herbs — Add a variety of spices to your daily diet, such as basil, rosemary and turmeric, which all contain antioxidants that are cardioprotective and help lower cholesterol naturally.

2. Fish Oil

EPA and DHA (omega-3 fatty acids) found in fish oil help reduce overall cholesterol levels, which in turn can help stave off this condition.

A 2015 study examined 80 people to determine if fish oil benefits people with nonalcoholic fatty liver disease (NAFLD) associated with hyperlipidemia. The participants were randomly assigned to take fish oil or corn oil daily for three months. Of the 80 original participants, 70 completed the trial, and researchers found “that fish oil can benefit metabolic abnormalities associated with NAFLD treatment.”

3. Red Yeast Rice

Red yeast rice is a substance that’s extracted from rice that’s been fermented with a type of yeast called Monascus purpureus. It contains the naturally occurring chemical monacolins, which block the production of cholesterol. It’s been used in China and other Asian countries for centuries as a traditional medicine.

Scientific studies have demonstrated that supplementing with red yeast rice can lower overall as well as LDL cholesterol, aka “bad cholesterol.”

4. Niacin

Niacin (vitamin B3) reduces LDL cholesterol by 25 percent and increases good cholesterol by 35 percent, which is why you want to include niacin foods in your diet.

Duke University’s Department of Medicine, Division of Endocrinology found that niacin helped improved diabetic conditions in people with new-onset diabetes resulting from hyperlipidemia, showing it can treat this condition and also treat diabetes.

5.  Chromium

Chromium is needed for normal metabolism of fats, including cholesterol. Research shows a link between higher chromium intake and healthier arteries and levels of blood cholesterol. Some studies even show that people who die from heart disease tend to have lower levels of chromium in the blood at the time of death.

One animal study out of Turkey published in Human & Experimental Toxicology found that chromium combined with niacin treatment improved the condition of hyperlipidemic rats, concluding chromium along with niacin may “induce a protective effect on heart tissue.”

6. Milk Thistle

Milk thistle benefits heart health and helps lower high cholesterol levels by lowering inflammation, cleaning the blood and preventing oxidative stress damage within the arteries. Studies show that milk thistle appears to be especially beneficial to diabetics suffering from hyperlipidemia.

7.  Garlic

If you have a hard time consuming garlic in your diet, you can also take garlic in supplement form. It increases HDL cholesterol and lowers total cholesterol.

A 1993 meta-analysis of controlled trials using garlic to reduce cholesterol levels found that garlic does, indeed lower total cholesterol. Researchers concluded that, “The best available evidence suggests that garlic, in an amount approximating one half to one clove per day, decreased total serum cholesterol levels by about 9 percent in the groups of patients studied.”

Follow-up research has discovered that this effect may be due, in part, to garlic’s ability to slow down cholesterol synthesis and re-circulation in the liver and also to garlic’s antioxidant potential.

8. Exercise

A top and crucial way to keep your blood lipid profile in a healthy state is to exercise. Exercise with weight training and high-intensity interval training can boost human growth hormone (HGH), which can improve HDL (good) cholesterol and lower LDL (bad) cholesterol.

9. Lose Weight

If you carry extra weight around, you’ll want to work on losing weight. A weight loss of just 10 percent can go a long way to lowering your risk of or reversing hyperlipidemia. One study indicated that patients who lost 5 percent to 10 percent of their starting weight also saw significant reductions in total cholesterol, LDL cholesterol and triglycerides.

10. Quit Smoking

Smoking cigarettes is directly related to an increase in bad cholesterol and triglycerides, therefore quitting is key to improving hyperlipidemia.

Final Thoughts

• Hyperlipidemia is a common condition associated with metabolic syndrome, diabetes and obesity, as well as being a cause of coronary artery disease, peripheral arterial disease and stroke. Like hypertension or high blood pressure, hyperlipidemia can be a “silent killer” with no known signs or symptoms until you’re in serious trouble.
• Hyperlipidemia is usually the result of unhealthy lifestyle habits like smoking, poor diet and physical inactivity. Women older than 55 and men older than 45 are also more likely to be diagnosed with hyperlipidemia.
• Some of the lifestyle changes that decrease the chances of and reduce hyperlipidemia include losing weight, quitting smoking, reducing/avoiding alcohol and caffeine, increasing healthy foods, decreasing unhealthy foods, and exercising more.

The post Hyperlipidemia Causes & 10 Natural Remedies Instead of Statins appeared first on Dr. Axe.

Any guess at what disorder affects 40 percent of people over the age of 60? It’s called metabolic syndrome, which unfortunately does not simply mean that your metabolism is slow or out of whack.

Metabolic syndrome is a metabolic disorder that involves not one, but a combination of three or more of the following health issues: abdominal obesity, high blood sugar, high triglyceride levels, high blood pressure or low HDL (“good”) cholesterol.

The term “metabolic” refers to the biochemical processes involved in the body’s normal functioning. When you have metabolic syndrome, your body is in a state of serious malfunction. Metabolic syndrome increases your risk for some very concerning and possibly deadly health issues, including heart disease, stroke and diabetes.

But there’s good news. There’s hope for getting your body metabolically back on track as well as keeping it on track throughout your entire life. Some of the best ways to avoid metabolic syndrome include maintaining a healthy weight, regularly exercising and eating a plant-centric diet while avoiding foods that may slow the metabolism.

In fact, a loss of just 3 percent to 5 percent of your current body weight can lower your triglycerides, blood glucose and the risk of developing type 2 diabetes. Greater amounts of weight loss can also improve blood pressure readings, lower LDL (“bad”) cholesterol and increase HDL cholesterol.

Along with the common metabolic syndrome symptoms, risk factors and causes that you need to be aware of, learn about the foods, supplements and lifestyle changes that can help prevent or recover from this dangerous syndrome.

What Is Metabolic Syndrome?

Metabolic syndrome is also sometimes called dysmetabolic syndrome, metabolic disease, insulin resistance syndrome or even syndrome X. What is metabolic syndrome exactly? It’s actually the term for a cluster of conditions, including abdominal obesity, high triglyceride levels, high fasting blood sugar levels, high blood pressure or low “good” HDL cholesterol. When a person has three or more of these metabolic risk factors occurring together, then he or she is diagnosed as having metabolic syndrome.

About 85 percent of people who have type 2 diabetes also have metabolic syndrome. These individuals have a much higher risk for heart disease than the 15 percent of people who have type 2 diabetes without metabolic syndrome.

Symptoms

It’s scary but true that most of the disorders associated with metabolic syndrome are symptomless. However, there are multiple metabolic syndrome symptoms that can be identified.

1. Large waist circumference

One very common visible sign of metabolic syndrome is a large waist circumference: at least 40 inches for men and 35 inches for women. If most of your fat is around your waist rather than at your hips, you’re at a higher risk for heart disease and type 2 diabetes.

2. High Fasting Blood Sugar

If you have very high blood sugar, then you might experience the signs and symptoms of diabetes like increased thirst, increased urination, fatigue and blurred vision.

A normal fasting blood sugar level is less than 100 mg/dL. A fasting blood sugar level between 100–125 mg/dL is considered prediabetes. A fasting blood sugar level of 126 mg/dL or higher is considered diabetes. A fasting blood sugar level of 100 mg/dL or higher (or being on medicine to treat high blood sugar) is considered a metabolic risk factor.

3. High Blood Pressure

High blood pressure is another symptom and risk factor for metabolic syndrome, which can go unnoticed unless you check your blood pressure regularly. A blood pressure of 130/85 mmHg or higher (or being on medicine to treat high blood pressure) is considered a metabolic risk factor.

4. High Triglycerides

Another possible sign of metabolic syndrome is a high triglyceride level. Triglycerides are a type of fat or lipid found in your blood. When you eat, your body converts any calories it doesn’t need to use right away into triglycerides. A triglyceride level of 150 mg/dL or higher (or being on medicine to treat high triglycerides) is a metabolic risk factor for metabolic syndrome.

5. Low HDL Cholesterol

HDL cholesterol is often referred to as “good” cholesterol because it helps remove cholesterol from your arteries. A HDL cholesterol level of less than 50 mg/dL for women and less than 40 mg/dL for men (or being on medicine to treat low HDL cholesterol) is risk factor for metabolic syndrome.

A doctor can diagnose metabolic syndrome based on the results of a physical exam and blood tests.

Causes

The two main causes of metabolic syndrome are being overweight or obese and a lack of physical activity. A 2017 study highlighted that an hour of weekly resistance exercise was associated with 29 percent lower risk of developing metabolic syndrome, compared to no resistance exercising. Participants who coupled aerobic exercise with their resistance exercise showcased a 25 percent lower risk. Metabolic syndrome is a metabolic disease that’s directly linked with insulin resistance, which is more common in obese and inactive people.

A healthy digestive system breaks down food into glucose. Next, insulin, a hormone made by the pancreas, helps the glucose enter your cells to be used as fuel. However, if you experience insulin resistance, your cells won’t respond in a typical fashion to insulin, and hence, the glucose cannot enter your cells as easily. This phenomenon results in increased glucose levels in your bloodstream despite your body’s efforts to manage the glucose by producing more and more insulin.

If this goes on long enough, then your body is unable to make enough insulin to maintain normal blood glucose levels and you can develop diabetes. Since about 85 percent of people who have type 2 diabetes also have metabolic syndrome, if you develop diabetes then your likelihood of having metabolic syndrome is increased by a very large margin.

Additional risk factors, most of which are unfortunately out of your control, that increase your chances of having metabolic syndrome include:

• Age — Your risk of metabolic syndrome increases with age, affecting 40 percent of people over the age of 60.
• Race — Hispanics and Asians seem to be at greater risk of metabolic syndrome than are people of other races.
• Family history of diabetes — You’re more likely to have metabolic syndrome if you have a family history of type 2 diabetes or if you had diabetes during pregnancy (gestational diabetes).
• Other diseases — Your risk of metabolic syndrome is higher if you’ve ever had cardiovascular disease, nonalcoholic fatty liver disease or polycystic ovary syndrome.

In addition, researchers continue to study other health conditions that may play a role in metabolic syndrome, including:

• Gallstones
• Breathing problems during sleep (such as sleep apnea)

Conventional Treatment

Aggressive and heart-healthy lifestyle changes are typically the main treatment for metabolic syndrome, as they get to the root causes of the disorder. Recommended lifestyle changes typically include heart-healthy eating, good stress management, losing and maintaining a healthy weight, more physical activity, and quitting smoking.

If lifestyle changes aren’t effective, then your doctor will likely prescribe medications to treat and control your risk factors, such as high blood pressure, high triglycerides, low HDL (“good”) cholesterol and high blood sugar.

A doctor’s main goal when treating metabolic syndrome is to reduce the risk of coronary heart disease. The second goal of treatment is to prevent the onset of type 2 diabetes symptoms, if it hasn’t already developed.

Foods that Make Metabolic Syndrome Worse

1. Fake and Processed Foods

Avoid processed foods as much as possible. These frozen, bagged and boxed items are typically devoid of nutrients and loaded with unhealthy additives and preservatives that do nothing good for your health.

In fact, a study found that fast food consumption, some of the most unhealthy processed food on the planet, increases the incidence of metabolic syndrome in both children and adults. In addition, researchers in Brazil found that high consumption of ultra-processed foods was associated with metabolic syndrome in adolescents.

2. Artificial Sweeteners

Artificial sweeteners have been directly linked with the occurrence of diabetes and metabolic syndrome. Accumulating evidence suggests that frequent consumers of sugar substitutes containing aspartame, sucralose and saccharin may also be at an increased risk of excessive weight gain as well as development of metabolic syndrome, type 2 diabetes and cardiovascular disease.

3. Diet Sodas

Since diet sodas contain artificial sweeteners as well as other unhealthy ingredients, you will want to avoid these drinks. Studies show that the consumption of diet soda is associated with significantly greater risks of select incident metabolic syndrome components and type 2 diabetes.

According to one 2009 study, daily consumption of diet soda was associated with a 36 percent greater risk of metabolic syndrome and a 67 percent greater risk of having type 2 diabetes.

4. Trans Fats (Trans Fatty Acids)

Trans fats are found in foods made with hydrogenated oils and fats, such as margarine; baked goods like cookies, cakes and pies; crackers; frostings; and coffee creamers. They raise LDL cholesterol and triglyceride levels, which is bad news for your waistline, heart health and metabolic disorders.

5. Refined Carbohydrates and Sugar

Consumption of these two are major culprits when it comes to high blood sugar levels, insulin resistance, and the development of diabetes and metabolic syndrome. Sugar, especially when used to sweeten beverages, is a major culprit, as are refined carbs.

A study conducted in Korea, where metabolic syndrome incidence is high, looked at the effects of refined carbohydrates on this metabolic disorder. What the researchers found was that “the percentage of energy from carbohydrates in men and intake of refined grains, including white rice, in women were associated with metabolic syndrome.”

6. Alcohol

Limit alcohol intake is key to metabolic syndrome and good health in general. Too much alcohol can raise your blood pressure and triglyceride levels. Alcohol also adds extra calories to your diet, which can cause weight gain.

However, limited consumption of alcohol can actually be good for you (such as red wine), as a meta-analysis published in Clinical Nutrition found that while heavy alcohol consumption indeed increases the risk of metabolic syndrome, “very light alcohol consumption seemed to be associated with a reduced risk of metabolic syndrome.”

Men should have no more than two drinks containing alcohol a day, while women should have no more than one drink containing alcohol a day. One drink is considered 12 ounces of beer, 5 ounces of wine or 1.5 ounces of liquor.

Foods that Help Prevent Metabolic Syndrome

When it comes to metabolic syndrome and encouraging good health in general, you want to focus on consuming whole, real, high-quality food and drinks. Some of the top foods to help prevent or recover from metabolic syndrome include:

1. Fish & Omega-3 Foods

The omega-3 fatty acids found in wild-caught, cold-water fish have been found to help regulate heartbeat, reduce blood pressure, decrease blood clot formation and reduce overall inflammation, all of which decrease the risk for heart attacks and strokes.

Omega-3 foods are also cholesterol-lowering foods that help reduce triglycerides and LDL cholesterol. Other omega-3 foods include walnuts, flaxseeds, natto and grass-fed beef.

2. Vegetables

Dark leafy greens like kale and spinach, avocado, broccoli, cabbage, and carrots are a just a few of the many options when it comes to your daily intake of vegetables, which are loaded with disease-fighting and anti-inflammatory antioxidants and phytonutrients.

Eating avocados in particular has been found to be clinically associated with lower metabolic syndrome in U.S. adults because avocado benefits your gut. Think of a rainbow as you make your daily vegetable choices (red bell peppers to pumpkin to yellow squash to arugula to purple eggplant). This way, not only do you keep your meals interesting, but you obtain all of the great vitamins and nutrients vegetables can offer you.

3. Fruits

Similar to vegetables, there are so many options that not only taste good, but help you ward off metabolic syndrome. You can opt for apples, bananas, oranges, pears or prunes if you need some ideas that are easy to consume quickly or on the go. In moderation (so you don’t overdo it on natural sugar), daily fruit consumption is an easy and therapeutic habit to develop if you haven’t already.

Pomegranate and pomegranate seeds in particular have been shown to help ameliorate metabolic syndrome. Research published in Food & Nutrition concluded that pomegranate creates hypoglycemic effects, including increased insulin sensitivity, inhibition of glucose, lowered total cholesterol, improvement of blood lipid profiles, plus anti-inflammatory effects.

4. Legumes

Some delicious and tasty legumes to try include kidney beans, lentils, chickpeas, black-eyed peas and lima beans. Rich in fiber and protein, legumes are an excellent daily choice for keeping blood sugar stable and your waistline trim. And they’re particularly useful in preventing metabolic syndrome.

A study examined the effects of legumes on metabolic syndrome. A validated 48-item food frequency questionnaire was used to assess dietary behaviors of 2,027 individuals pulled from the Isfahan Healthy Heart Program. Researchers found that “all MetS components were less prevalent among subjects with regular legume intake.”

5. Whole Grains

High-fiber foods, like quality whole grains including oatmeal and brown rice, not only have proven benefits for diabetes and heart health, but studies indicate that they also help keep your waistline in check and help prevent metabolic syndrome. As such, whole grains are a part of a balanced, healthy metabolic syndrome diet treatment plan.

Recommended Supplements

1. Ginseng, Berberine & Bitter Melon

Research published in 2009 showed that ginseng, berberine and bitter melon, which are commonly used in Chinese medicine, are potent natural remedies when it comes to metabolic syndrome. They help regulate glucose and lipid metabolism, which directly and positively affect weight management.

2. Holy Basil

When researchers from the Department of Home Science at Azad University of Agriculture and Technology in India investigated the effects of holy basil leaves on blood glucose and serum cholesterol levels in humans through double-blind clinical trials, the outcomes showed that holy basil caused significant improvements in blood glucose control and mild improvements in cholesterol levels.

This suggests that basil supplementation can be a useful and safe way to help control diabetes and complications that result from the disease like metabolic syndrome.

3. Spirulina

Spirulina contains phycocyanin, a pigment that scientists have discovered possesses antihypertensive effects, meaning it lowers blood pressure. Japanese researchers claim that this is because consuming the blue-green algae reverses endothelial dysfunction in metabolic syndrome.

4. Maca Root

Maca root increases the glutathione levels in the body, which not only improves your immune system and disease resistance, but also helps balance proper levels of cholesterol in the body.

In addition, an animal study shows that it significantly improves glucose tolerance by lowering levels of glucose in the blood, which improves heart health and conditions like diabetes or metabolic syndrome.

5. Red Yeast Rice

A study featured 50 patients with metabolic syndrome and the effects of a supplement containing both red yeast rice and olive extract. This trial found that supplementing with red yeast rice and olive extract greatly decreased lipoprotein-associated phospholipase A2 as well as oxidized low-density lipoprotein.

Recommended Lifestyle Changes

1. Exercise

Getting rid of belly fat is key when it comes to treating metabolic syndrome. High-intensity interval training (HIIT) helps your body become a fat-burning machine. It can consist of exercising at 90 percent or higher of your maximum effort for 30 to 60 seconds, slowing it down to low-impact for a recovery period of just 30 to 60 seconds, and then bumping it back up again.

If you’ve been spending hours on the treadmill without results, it’s because long-distance cardiovascular exercise can decrease testosterone and raise cortisol, the stress hormone. Increased levels of cortisol stimulate the appetite, increase fat storing, and slow down or inhibit exercise recovery. If HIIT training isn’t for you, then aim for at least 30 minutes per day of moderate-intensity exercise, such as brisk walking, to lower your risk for metabolic syndrome.

2. Lose Weight

Through diet and exercise, losing weight can reduce insulin resistance and blood pressure, helping to get your metabolic syndrome under control.

3. Stop Smoking

Smoking cigarettes can lead to and worsen the health consequences of metabolic syndrome as well as increase your likelihood for heart problems and stroke, among other major health concerns.

Final Thoughts

• Metabolic syndrome is a metabolic disorder that involves not one, but a combination of three or more of the following health issues: abdominal obesity, high blood sugar, high triglyceride levels, high blood pressure or low HDL (“good”) cholesterol.
• Metabolic syndrome is becoming more and more prevalent due to a rise in obesity rates among children and adults. In the not so distant future, metabolic syndrome may even overtake smoking as the leading risk factor for heart disease.
• Thankfully, there is realistic hope for naturally preventing metabolic disorders in the body. You can prevent or delay metabolic syndrome mainly with something that is very much in your control: lifestyle and diet changes.

The post Metabolic Syndrome: Diet, Supplements & Lifestyle Changes to Make appeared first on Dr. Axe.

There are tons of natural remedies out there for how to lower cholesterol levels, in particular how to lower LDL (low-density lipoprotein) cholesterol, often promising quick results with next to no effort required on your part.

But while it’s true that there are tons of options to keep cholesterol levels in check, it can actually be as simple as swapping out a few foods in your diet for healthier options, switching up your workout routine or adding a supplement or two into the mix.

Ready to get started? Let’s take a look at 28 simple methods for how to lower cholesterol and how it can impact your health.

Healthy Cholesterol Levels

The lipid profile blood test reports the levels of cholesterol and triglycerides in the bloodstream. Healthcare organizations have established a set range for total, bad LDL and good HDL (high-density lipoprotein) cholesterol as well as triglycerides, but the most important thing to consider when looking for how to lower cholesterol naturally is the ratio of LDL to HDL cholesterol, which should be around 2:1.

Here are the recommended ranges to help maintain optimal cholesterol levels:

Total cholesterol

LDL cholesterol

HDL cholesterol

Triglycerides

Dangers of High Cholesterol

Cholesterol is a naturally occurring substance made by the liver and required by the body for the proper function of cells, nerves and hormones.

Although your body needs cholesterol, excess cholesterol can build up and form a fatty plaque on the walls of the arteries, decreasing the flow of blood to vital areas of the body. If plaque continues to build long-term, it can significantly increase the risk of having a heart attack or stroke.

So what causes high cholesterol? Believe it or not, the answer goes way beyond a high cholesterol diet.

While cholesterol is normally kept in balance, an unhealthy diet high in hydrogenated fats and refined carbohydrates can disrupt this delicate balance, leading to increased cholesterol levels. This imbalance is manifested in elevated LDL (bad cholesterol) and low HDL (good cholesterol), which increases the risk of heart attack or stroke. Other causes can include physical inactivity, diabetes, stress and hypothyroidism.

But keep in mind that not all cholesterol is created equally. LDL cholesterol, also known as “bad cholesterol,” is the form that can build up on the artery walls and increase your risk of heart disease. HDL cholesterol, on the other hand, is often dubbed “good cholesterol” because it travels through the bloodstream, removing harmful cholesterol from the arteries to help enhance heart health.

So how can cut down on your levels of LDL cholesterol down while increasing HDL cholesterol to keep your heart in tip-top shape? Here are some simple ways for how to lower LDL cholesterol and total cholesterol to promote better heart health.

How to Lower Cholesterol Naturally

1. Foods to Eat

There’s no need to follow a low cholesterol diet to stay within the healthy LDL cholesterol range. Simply incorporating a few servings of foods that lower cholesterol in your diet per day can help decrease cholesterol levels and high triglycerides to optimize the health of your heart.

Here are a few of the top cholesterol-lowering foods that you may want to consider stocking up on:

• Olive Oil: Loaded with heart-healthy unsaturated fats, extra-virgin olive oil has been shown to drop bad LDL cholesterol levels to enhance heart health.
• Vegetables: Vegetables are one of the top nutrient-dense foods, meaning they’re high in vitamins, minerals and fiber to support heart health, yet low in calories. Not surprisingly, studies have found that eating more vegetables is linked to lower LDL cholesterol levels in both men and women.
• Nuts: Nuts are rich in fiber and healthy fats, making them an excellent dietary addition if you’re looking for how to lower cholesterol. One review of 25 studies showed that eating more healthy nuts was associated with lower levels of total and LDL cholesterol, plus decreased triglycerides as well.
• Seeds: Nutritious seed varieties like flaxseeds have been shown to reduce both total and LDL cholesterol levels to keep your heart healthy.
• Salmon: Fatty fish like salmon are packed with beneficial omega-3 fatty acids, which can help decrease cholesterol levels and relieve inflammation to enhance heart health.
• Turmeric: Thanks to the presence of a powerful compound called curcumin, turmeric has been shown to reduce levels of total and LDL cholesterol in the blood.
• Garlic: Well-known for its wealth of health-promoting properties, research shows that garlic could even benefit cholesterol levels as well. According to one review of 39 studies, consuming garlic regularly for at least two months can lower cholesterol levels to reduce the risk of heart disease.
• Okra: This popular plant is high in fiber, potassium and antioxidants and can help promote better heart health. One animal study showed that okra extract was able to effectively decrease cholesterol and blood sugar levels in obese mice.
• Beans and Legumes: Adding legumes to your diet can have a big impact on heart health. Studies show that a diet rich in legumes such as lentils, beans and peas is linked to lower levels of cholesterol in the blood.
• Sweet Potatoes: This tasty tuber contains several health-promoting proteins and compounds that have been shown to decrease cholesterol in animal models.
• Green Tea: Rich in antioxidants and catechins, green tea is one of the healthiest beverages that you can add to your routine. Studies show that drinking green tea can decrease levels of total and LDL cholesterol. Studies have also shown that drinking yerba mate tea can naturally improve serum lipid levels, thereby lowering cholesterol levels.
• Persimmon: Incorporating a few servings of this nutritious citrus fruit into your daily diet could have a major impact on heart health. One study found that consuming fiber extracted from persimmon fruit was effective at lowering cholesterol levels in adults.
• Avocados: Avocados are high in fiber, potassium and healthy fats, all of which can aid in keeping cholesterol under control. Not only have avocados been shown to increase levels of good HDL cholesterol, but they can also reduce total and bad LDL cholesterol as well.
• Gluten-Free Whole Grains: Whole grains have been associated with lower levels of cholesterol and improved heart health. But because gluten can be inflammatory, it’s best to opt for gluten-free whole grains instead, such as buckwheat, quinoa and brown rice.

2. Foods to Avoid

Cleaning up your diet is one of the most effective ways to reduce your LDL levels and enhance heart health. But there’s no reason to nix high cholesterol foods from your diet altogether; in fact, there is cholesterol in eggs, red meat, dairy products and other foods that can be included in moderation as part of a healthy diet.

Instead, focus on nixing these foods from your diet as a simple method for how to lower cholesterol:

• Sugar and Refined Carbohydrates: Added sugar and refined carbs from ultra-processed foods can throw off your cholesterol ratio by decreasing good cholesterol levels in the blood.
• Trans Fats: Frequently found in processed foods and pre-packaged baked goods, trans fats can increase LDL cholesterol, decrease HDL cholesterol and boost the risk of coronary heart disease. It’s best to cut these unhealthy fats out of your diet altogether by minimizing your intake of processed foods.

3. Lower Consumption of These Types of Drinks

Although a glass of red wine per day can actually be beneficial for heart health, heavy drinking of alcohol can have detrimental effects on cholesterol levels. Keep alcohol consumption in moderation by sticking to 1–2 servings per day to help optimize heart health.

Overdoing it on the caffeinated beverages like coffee, soda or energy drinks may cause an increase in cholesterol levels for some people. Limit coffee and tea to 1–2 cups daily to keep cholesterol in check.

4. Consider These Supplements

While switching up your diet is often an effective method for reducing cholesterol levels all on its own, adding a few cholesterol-lowering supplements can boost the effects even more. Here are some of the supplements you can try using to get started:

• Fish Oil: Packed with heart-healthy omega-3 fatty acids, fish oil can be especially beneficial if fish doesn’t always make it into your weekly dinner rotation. Fish oil is effective at increasing levels of good HDL cholesterol in the blood to clear out LDL cholesterol from the arteries. Aim for 1,000–2,000 milligrams daily.
• CoQ10: Coenzyme Q10 is a coenzyme that has been shown to be useful in lowering cholesterol levels. It works by removing excess cholesterol and preventing atherosclerosis to keep your arteries clear. Aim for 200–300 milligrams daily.
• Niacin: Niacin, also known as vitamin B3, is commonly used in the treatment of high cholesterol. In fact, niacin has been shown to reduce triglycerides and lower levels of LDL cholesterol while also increasing beneficial HDL cholesterol levels as well. Aim for 1,500 milligrams daily.
• Red Yeast Rice: Derived from white rice that has undergone fermentation, one analysis of 13 studies showed that red yeast rice was effective at decreasing both triglycerides and LDL cholesterol. Aim for 1,200 milligrams twice daily.
• Berberine: A study published in the journal Metabolism showed that berberine reduced serum cholesterol along with triglyceride levels in type 2 diabetic patients.
• Garlic: In addition to adding garlic to your diet, you may also want to consider adding a garlic extract to your natural medicine cabinet as well. Aged garlic extract, in particular, has been shown to have cholesterol-lowering properties in both human and animal studies. Aim for 500 milligrams daily.

5. Increase Certain Types of Exercise

When it comes to reducing cholesterol levels, getting in plenty of physical activity is just as essential as making modifications to your diet. There are two types of exercise that can make a big impact on heart health.

Aerobic exercise, or cardio workouts, is a form of exercise that helps strengthen your heart and lungs. And besides keeping you trim, studies show that aerobic exercise can also help lower cholesterol levels.

Walking, running and cycling are just a few easy ways to get in your daily dose of cardio.

Meanwhile, resistance training is a form of physical activity that forces your muscles to contract, building up strength and endurance. Some research also shows that resistance training could have beneficial effects on heart health as well and may decrease total and LDL cholesterol.

Weight lifting and bodyweight exercises like squats or lunges are some examples of resistance training that you can add to your routine.

Precautions

Although these are all effective methods for how to lower cholesterol levels, keep in mind that they should be combined and paired with other healthy habits to maximize their effectiveness. The cholesterol-lowering effects of a healthy diet, for example, can be amplified when coupled with regular exercise and a set sleep schedule.

Be sure to consult with your doctor before beginning any form of supplementation, especially if you have any underlying health conditions or are currently taking any medications. Additionally, it’s important to always work with a trusted healthcare practitioner to determine the best course of treatment for you.

Final Thoughts

• When it comes to how to lower cholesterol, using a mix of diet and lifestyle modifications can be most effective.
• Switching out unhealthy foods for heart-healthy options, squeezing in more exercise and trying out a few cholesterol-lowering supplements and essential oils can all keep cholesterol levels down to enhance heart health.
• Take it slow and try making a few small changes each week to help lower cholesterol levels and optimize your overall health.
• As always, be sure to consult with your doctor if you have any underlying health conditions or are taking any medications to find the best course of treatment for you.

The post How to Lower Cholesterol Naturally: Best Foods & Supplements appeared first on Dr. Axe.

With the growing epidemic of childhood and adult obesity, insulin resistance, and type 2 diabetes, coronary heart disease remains the leading cause of death and disability in the U.S. It’s estimated in 2020 study that 25 percent of the U.S population has high triglycerides, a major risk factor for cardiovascular disease.

A 2007 meta-analysis involving a total of 3,582 incident cases of fatal and nonfatal coronary heart disease indicates that there is a significant association between triglyceride values and coronary heart disease risk.

Thankfully, there are natural ways to lower cholesterol and triglyceride levels with diet and lifestyle changes.

What Are Triglycerides?

Triglycerides are a type of lipid, or fat, in the your blood. Any calories that aren’t needed when you eat are converted into triglycerides and stored in your fat cells. Then your hormones release triglycerides for energy in between meals.

This cycle only becomes problematic when you eat more calories than you burn, which leads to high triglycerides, also called hypertriglyceridemia.

The National Cholesterol Education Program labels triglyceride levels in the following way:

• Normal — less than 150 milligrams per deciliter
• Borderline high — 150–199 milligrams per deciliter
• High — 200–499 milligrams per deciliter
• Very high — 500 milligrams per deciliter or higher

Triglycerides and cholesterol are different types of lipids that circulate in the blood. When both are hight, it’s called hyperlipidemia. While triglycerides store calories that aren’t used and provide the body with energy, cholesterol is used to build cells and produce certain hormones.

High-density lipoprotein (HDL) helps remove fat from the body by binding with it in the bloodstream and carrying it back to the liver for disposal. Low-density lipoprotein (LDL) carries mostly fats and only a small amount of protein from the liver to other parts of the body.

Although elevated LDL cholesterol is well-established as a major predictor of coronary heart disease, evidence suggests that an elevated triglyceride level is also an independent risk factor.

Until recently, researchers believed that high triglyceride levels were not as significant as cholesterol at predicting plaque buildup and heart disease, but that perspective has changed. Most experts now consider triglycerides a third important risk factor for plaque buildup in the arteries, along with levels of “good” HDL cholesterol and “bad” LDL cholesterol.

In fact, in studies where LDL cholesterol levels were significantly reduced with the use of statin medications, many patients still had elevated triglyceride levels, putting them at continued risk of developing cardiovascular disease. This proves that in addition to the critical role that LDL cholesterol plays in the buildup of plaque inside the arteries, which is called atherosclerosis, high triglycerides also play a significant role.

Causes

High triglycerides may be caused by the following conditions:

• obesity
• eating more calories than are being burned/used for energy
• lack of exercise/sedentary lifestyle
• type 2 diabetes
• hypothyroidism (underactive thyroid)
• kidney disease
• excessive alcohol consumption
• smoking
• medication side effects

Research published in the Canadian Journal of Cardiology reviewed data on the associations of triglycerides, HDL and LDL cholesterol with coronary artery disease risk factors. Researchers found that among men or women with low HDL cholesterol and high triglyceride levels, smoking, diabetes, sedentariness, hypertension and obesity were much more prevalent than among those at low risk with high HDL cholesterol and low triglyceride levels.

Hypertriglyceridemia is often observed in patients with type 2 diabetes because insulin plays an important role in the regulation of lipid homeostasis. When the body is resistant to insulin, the organs that are sensitive to insulin regulation — like the adipose tissue, liver and skeletal muscle — are unable to function properly.

Risk Factors

Research shows that triglyceride levels help predict cardiovascular disease, a principal cause of morbidity and mortality in Western society. People with high triglycerides may be at significant risk for cardiovascular disease even if their LDL cholesterol levels are at goal.

A 2010 study conducted at Harvard Medical School evaluated the relative contributions of triglycerides and HDL cholesterol in the risk of coronary heart disease after LDL cholesterol levels were reduced. The study, involving 170 cases and 175 controls, suggests that high triglycerides and low HDL cholesterol levels were associated with coronary heart disease even in patients with lower LDL cholesterol levels. The odds of coronary heart disease increased by approximately 20 percent per 23 milligrams per deciliter increase in triglycerides.

Having high triglycerides also makes you more likely to develop type 2 diabetes. It’s not that high triglycerides actually cause diabetes, but it shows that the body isn’t turning food into energy properly.

Normally, the body makes insulin, which escorts glucose into the cells, where it’s used for energy. The insulin allows the body to use triglycerides for energy, but when someone is insulin-resistant, the cells won’t let insulin or glucose in, thereby causing both glucose and triglycerides to build up in the blood.

A 2011 study published in Oman Medical Journal showed that there is a strong relationship between serum triglyceride elevation and increased levels of high blood glucose, but high cholesterol did not have the same effect.

Samples were collected from 438 males and females, both non-diabetic and non-insulin dependent type 2 diabetic patients. The patients’ serum glucose, cholesterol and triglyceride levels were measured simultaneously.

The results showed that the elevation in triglycerides, but not cholesterol, has the same effects of both triglyceride and cholesterol elevation on increasing levels of high glucose in blood.

Hypertriglyceridemia plays an increasingly important role in the current obesity epidemic as well. Research shows that triglyceride levels correlate more closely with waist circumference, and weight loss significantly improves hypertriglyceridemia.

In a trial study that involved randomized individuals with diabetes, those who underwent intensive lifestyle intervention lost 8.6 percent of their initial weight (compared with 0.7 percent in the control group) and lowered their triglyceride levels by more than twice as much as the control group, despite receiving fewer lipid-lowering medications. The study demonstrates that weight loss can achieve major metabolic improvements, and there is indeed a correlation between weight loss and decreased triglycerides.

How to Lower Triglycerides Naturally

1. Cut Back on Calories

Because of the relationship between increased weight circumference and high triglycerides, cutting back on calories and losing weight can have a big impact on triglyceride levels. Stick to cholesterol-lowering foods, such as vegetables, nuts, seeds, garlic and sweet potatoes.

In a study conducted at the Metabolic Research Centre’s School of Medicine and Pharmacology at the University of Western Australia, compared with weight maintenance, weight loss significantly decreased body weight, plasma insulin, triglycerides, total cholesterol and LDL cholesterol levels.

To lose weight fast, begin by avoiding the consumption of empty calories throughout the day. This means cutting back on sweetened beverages, refined carbohydrates and baked goods.

2. Avoid Sugary Foods

A study published in the American Journal of Physiology found that when fructose was given to rats, there was a 20 percent increase in triglyceride production. The results suggest that dietary fructose not only increases triglyceride production, but also impairs triglyceride removal.

Fructose is a natural simple sugar found in fruits, vegetables and honey. Instead of consuming too many of these high-fructose foods, focus on bringing complex carbs and healthy fats into your diet. Also, always avoid high fructose corn syrup, one of the worst ingredients out there.

3. Stick to Complex Carbohydrates

A 2000 study conducted at the Rogosin Institute in New York found that a very low-fat, high-carbohydrate diet enriched in simple sugars increased the fraction of newly synthesized fatty acids, along with an increase in the concentration of plasma triglycerides.

Complex carbohydrates that are high in soluble fiber make you feel full for a longer period of time, helping you lose weight and lower triglycerides naturally. Stick to sprouted seeds and nuts, quinoa, and other high-fiber foods.

4. Choose Healthy Fats

Foods rich in omega-3 fatty acids reduce serum triglyceride levels by decreasing free fatty acid delivery to the liver and activity of triglyceride-synthesizing enzymes. Eat omega-3 foods, such as wild salmon and mackerel, chia seeds, flaxseeds, grass-fed beef and bison, and free-range eggs.

The keto diet, high in healthy fats, can actually reduce the risk of heart disease markers, including high cholesterol and triglycerides. Learn about what high-cholesterol foods to avoid versus eat.

5. Reduce Alcohol

According to research published in Current Opinion in Lipidology, high alcohol intake can be harmful because it’s associated with elevated plasma triglycerides, along with with cardiovascular disease, alcoholic fatty liver disease and the development of pancreatitis.

Although light to moderate alcohol consumption may be associated with decreased plasma triglycerides, patients who already have high triglyceride levels benefit from reducing or stopping alcohol consumption altogether.

6. Exercise Regularly

A study published in Medicine and Science in Exercise and Sports evaluated 11 healthy women who underwent a single workout that involved a brisk walk at 60 percent of peak oxygen consumption for about two hours. The results showed that triglyceride concentration was approximately 30 percent lower after the exercise trial compared with the control trial that involved no exercise.

These benefits of exercise can result from at least one hour of walking, running, weight training, yoga and any other type of movement you like.

7. Fish Oil

According to researchers at the Cardiovascular Health Research Center in South Dakota, long-chain omega-3 fatty acids are effective for reducing plasma triglyceride levels. At the pharmaceutical dose of 3.4 grams per day, omega-3s reduce triglycerides by about 25 percent to 50 percent after one month of treatment, resulting primarily from the decline in very low density lipoprotein (VLDL ) production and secondarily from the increase in VLDL clearance.

Fish oil effectively suppresses adipose tissue inflammation and controls metabolic pathways in a tissue-specific manner, regulating nutrient traffic and reducing plasma triglycerides.

8. Niacin

Research shows that niacin (vitamin B3) consumption can lower triglyceride levels by 30 percent to 50 percent, raise HDL cholesterol levels by 20 percent to 30 percent and lower LDL cholesterol by 5 percent to 25 percent.

According to research published in Archives of Internal Medicine, therapy with niacin is unique in that it improves all lipoprotein abnormalities. It significantly reduces LDL cholesterol, triglyceride and lipoprotein levels, while increasing HDL cholesterol levels.

Researchers found that niacin-induced changes in serum lipid levels produce significant improvements in both coronary artery disease and clinical outcomes. Niacin use does come with a risk of side effects, such as elevated liver enzyme levels, but low-dose niacin combined with a statin has been associated with a decrease in cardiovascular events.

9. Lipoic Acid

Researchers found that lipoic acid supplementation actually increased the rate of disappearance of triglycerides in the bloodstream after eating.

A 2009 study published in Archives of Biochemistry and Biophysics tested the triglyceride levels of diabetic rats that were fed a diet containing lipoic acid for five weeks. Researchers found that the livers from lipoic acid-treated rats exhibited elevated glycogen content, which suggests that dietary carbohydrates were stored as glycogen (glucose for animals) instead of becoming fatty acids, thereby lowering triglyceride levels.

10. Garlic

There are a number of garlic benefits, including its ability to help prevent heart disease.

A meta-analysis conducted at the University of Oxford found that dried garlic powder preparations significantly lowered serum triglyceride levels when compared to placebo. This analysis included 17 trials and 952 subjects.

Garlic treatment not only lowered triglyceride levels, but it also reduced total cholesterol levels.

Another study published in the Journal of Nutrition found that when rats received raw garlic orally or as an injection, there was a 38 percent reduction in triglyceride levels.

Conventional Treatment

The two most common conventional treatments for high triglycerides are statins and fibrates, which both come with their own side effects.

1. Statins

These prescriptions drugs, like Lipitor or Zocor, are used by people who also have low HDL cholesterol and high LDL cholesterol. A study published in the American Journal of Cardiology found that statins are effective in treating high triglycerides but only in patients with hypertriglyceridemia. Data indicates that the more statins are effective in lowering LDL cholesterol levels, the more effective they will be in lowering triglycerides.

One of the most common side effects of statin use is muscle pain, and occasionally patients suffer from liver damage, increased blood sugar levels and neurological issues, such as memory loss and confusion.

2. Fibrates

Fibrates are used to lower triglyceride levels. Studies show that in patients with cardiovascular disease, modestly elevated triglyceride levels and low HDL cholesterol levels, fibrates have been shown to decrease the risk of cardiovascular events.

The side effects of fibrates include nausea, upset stomach and diarrhea. Fibrate use can also irritate the liver and cause gallstones when used for several years.

Sometimes fibrates and statins are used together in combination therapy, but this raises safety concerns and should be used with caution.

Final Thoughts

• Research shows that triglyceride levels help predict cardiovascular disease, a principal cause of morbidity and mortality in Western society.
• Triglycerides are a type of fat in your blood. Any calories that aren’t needed when you eat are converted into triglycerides and stored in your fat cells. Then your hormones release triglycerides for energy in between meals. When you eat more calories than you burn, this leads to high triglycerides.
• Some major causes of high triglycerides include obesity, lack of exercise, eating more calories than you burn, type 2 diabetes, kidney disease, excessive alcohol consumption and smoking.
• The best way to prevent or reduce high triglyceride levels is to change your diet and lifestyle. Cutting back on calories, sticking to complex carbohydrates instead of refined carbs, eating healthy fats with omega-3 fatty acids and reducing your sugar intake are the best ways to naturally reduce triglyceride levels. Exercise is also important and helps decrease triglyceride and LDL cholesterol levels.
• Use supplements like fish oil, garlic, niacin and lipoic acid in combination with diet and lifestyle changes to reduce high triglycerides. Essential oils, such as lavender, holy basil and lemongrass, can also be used to help treat hypertriglyceridemia.

The post What High Triglycerides Mean for Your Heart & How to Lower Naturally appeared first on Dr. Axe.

Cardiovascular disease (CVD) is the leading cause of morbidity and mortality in the United States, with roughly one in three Americans dying of heart disease or stroke. According to the CDC, elevated blood cholesterol is considered a major risk factor for CVD, and statin therapy has been strongly associated with a reduced risk of atherosclerotic CVD.

Cholesterol-lowering medication use increases with age, from 17 percent of adults aged 40–59 to nearly 50 percent of adults aged 75 and over.

In other words, normal cholesterol levels are important to maintain because high cholesterol is a sign that something is wrong — or could go very wrong in the future (read: heart disease). These risks are amplified when you also have high triglycerides; together, these are referred to as hyperlipidemia. Sometimes, it’s important to lower cholesterol — naturally.

Let’s unravel the truth: What is cholesterol? Does it really need to be as low as you’ve been told? Are there different types of cholesterol? How can you get normal cholesterol levels — and what are normal cholesterol levels?

What Is Cholesterol?

Cholesterol is a fat-like, waxy substance contained in all cells of the body as well as some foods. It’s a precursor substance necessary for the creation of vitamin D, some hormones and bile salts that break down carbs, fats and proteins. Your brain also needs cholesterol, as it helps to create neurotransmitters such as serotonin and dopamine.

High cholesterol foods include a gamut of very healthy to incredibly unhealthy choices, from eggs and dark chocolate to potato chips and cookies. The five items consumed in the U.S. that are highest in dietary cholesterol include eggs, chicken, beef, hamburgers and cheese.

For a while, it was widely believed that eggs were bad for your heart because they contain so much cholesterol (24.6 percent of eggs are cholesterol, to be exact) and would increase your serum cholesterol (the amount of this substance in your blood). However, it seems that dietary cholesterol actually isn’t as detrimental to your health as it seemed at first. Eating eggs long-term, for example, doesn’t actually increase your heart disease markers, including serum cholesterol.

Your serum cholesterol numbers matter because high cholesterol levels build up in your arteries, forming plaques that lead to arteriosclerosis, a form of the heart disease.

HDL Cholesterol vs. LDL Cholesterol

The more research is done, the more healthcare professionals are realizing that, even within the two common distinctions of cholesterol, there are many variations.

On a basic level, your body has two types of cholesterol circulating: LDL and HDL cholesterol. Many people think of LDL as “bad” cholesterol, but that’s not really a fair assessment — it’s all cholesterol, and these proteins “shuttle” fats to and from cells. They’re just different sizes.

What is HDL cholesterol? HDL stands for “high-density lipoprotein,” meaning HDL particles are larger than LDL particles. Your HDL cholesterol transports cholesterol particles from bodily tissue to the liver, where it can be reused or removed. LDL is “low-density lipoprotein” cholesterol and should be kept in a specific ratio to HDL particles to maintain a low risk for heart disease.

There’s a third kind of cholesterol that isn’t tested on normal cholesterol tests, but rather is estimated based on your triglyceride level: VLDL cholesterol, or very low-density lipoprotein cholesterol. VLDL contains 70 percent triglycerides by volume, versus LDL or HDL that contain much less. VLDL cholesterol is what transports most of the triglycerides throughout your bloodstream, and high levels of these two particles are much of what cause plaque to build up in the arteries.

High Cholesterol Symptoms

So, what is high cholesterol? Can you feel it happening?

According to the U.S. National Library of Medicine, there are no known symptoms of high cholesterol. The reason high cholesterol is considered problematic is not because of any outward symptom, but because some research indicates that it may increase your risk of heart disease if it stays high over the course of several years.

For most people, maintaining normal cholesterol levels is a matter of diet and lifestyle. One study showed how lowering your cholesterol by means of medication and to incredibly low levels doesn’t actually seem to impact incidence of coronary heart disease or death from such, though.

The focus should be on achieving good ratios of different cholesterol levels and practicing a diet and lifestyle that gives the body the best overall chance at health.

What causes high cholesterol? Likely, this happens if you eat a diet high in omega-6s but low in omega-3s (which leads to inflammation), processed foods, a lot of refined grains and excess sugar. Smoking, obesity and sedentary lifestyle also contribute to high cholesterol.

Healthy Cholesterol Levels

What are healthy cholesterol numbers then? What are the best cholesterol ratios? 

HDL to LDL Cholesterol Ratio

Monitor your HDL to LDL cholesterol by making sure you have a ratio of one HDL particle to every 2.5 LDL particles (1:2.5). A ratio of 1:6 or higher means your cholesterol is pretty out of whack, while a ratio of 1:10 or higher is considered to be dangerously unhealthy.

To calculate where you fall, multiply your HDL number by 2.5. If the result is the same or higher as your LDL cholesterol number, then your ratio is in a good range.

Triglycerides to HDL Cholesterol

When you divide your triglycerides to your total HDL cholesterol, it can help reveal elevated heart disease risk. This could be due to the fact triglyceride numbers relate directly to the amount of VLDL cholesterol you currently have.

If that number is higher than .02 (2 percent), it’s time to work on getting back to normal cholesterol levels and normal triglyceride levels because you suffer from hyperlipidemia. What is hyperlipidemia? It means your triglycerides and cholesterol are both too high.

Meanwhile, normal cholesterol levels are as follows

Total Cholesterol

• Below 200 mg/dL — Desirable
• 200–239 mg/dL — Borderline high
• 240 mg/dL and above — High

LDL Cholesterol Ranges

• Below 70 mg/dL — Ideal for people at very high risk of heart disease
• Below 100 mg/dL — Ideal for people at risk of heart disease
• 100–129 mg/dL — Near ideal
• 130–159 mg/dL — Borderline high
• 160–189 mg/dL — High
• 190 mg/dL and above — Very high

HDL Cholesterol Ranges

• Below 40 mg/dL (men); below 50 mg/dL (women) — Poor
• 50–59 mg/dL — Better
• 60 mg/dL and above — Best

Triglycerides

• Below 150 mg/dL — Desirable
• 150–199 mg/dL — Borderline high
• 200–499 mg/dL — High
• 500 mg/dL and above — Very high

Take note: the LDL levels normal range (particularly for people at high risk) is nearly impossible to achieve without being on cholesterol-lowering medications. Many physicians will begin suggesting statins when total cholesterol reaches around 108 mg/dL or higher (cholesterol level 6, for countries where the measurements are mmol/L rather than mg/dL). 

Natural Remedies for High Cholesterol

1. Kick the Carbs

Total starchy food and carbohydrate intake are associated with metabolic syndrome, a condition identified by high cholesterol and other factors that equate to higher heart disease risk. 

The Mediterranean diet features a ton of cholesterol-lowering foods and also includes low amounts of refined carbohydrates and healthy fats. The high amount of healthy fats in the Mediterranean diet also can help to raise your HDL cholesterol. 

2. Lose Weight

Losing just 5–10 percent of your total body weight helps to reduce triglycerides and increase HDL levels. That type of minimal (but significant) weight loss doesn’t typically impact LDL cholesterol numbers but can improve your overall cholesterol ratios. 

3. Have a Glass of Red Wine

If you’re wondering how to lower cholesterol levels, it may surprise you to learn that moderate alcohol intake is associated with higher HDL levels. 

Be sure to watch how much you drink, though. One study found that, based on conventional models of cholesterol and heart disease risk, that 30 grams (or about one fluid ounce) per day of alcohol would reduce the risk of coronary heart disease (CHD) by 24.7 percent. On the other hand, it may slightly raise triglycerides.

4. Stop Smoking

Smoking exacerbates many aspects of health — and cholesterol is just one of them. This practice tends to lower your HDL levels while raising LDL cholesterol, making it an unacceptable risk to take if you’re at risk of heart disease. 

5. Get Moving

A sedentary lifestyle is a no-no for heart disease risk. However, performing either medium-intensity resistance exercise or high-intensity aerobic exercise increases your HDL levels. Exercise typically will help to support losing or maintaining weight, another reason this is a good habit to rehearse as you protect your heart.

6. Try Cholesterol-Lowering Supplements

There are a number of supplements that may help you achieve normal cholesterol levels, but keep in mind that your healthcare professional should always be made aware of supplements you’re taking in addition to medications. If you’re taking a cholesterol-lowering medication, it’s possible you could experience an unhealthily drastic drop in cholesterol if you aren’t monitoring it closely with the help of your healthcare professional.

Niacin: While you should ideally get enough niacin (vitamin B3) through a healthy diet (found richly in beef liver, chicken breast, tuna, sunflower seeds and grass-fed beef), you may also choose to use it in supplement form. Niacin is frequently prescribed alongside statin medications. Large studies have suggested that time-released niacin helps to reduce LDL levels, raise HDL levels, reduce triglycerides and even reduce VLDL particles (by up to 68 percent!). 

Red Yeast Rice: Another controversial supplement, red yeast rice, acts like statins but without as many of the undesirable side effects. In a 2015 research study, red yeast rice prevented weight gain and improved hyperlipidemia overall, meaning it lowered overall cholesterol (and probably high LDL levels). 

Citrus Bergamot: Studies indicate that the antioxidant polyphenols in citrus bergamot not only support healthy cholesterol levels but also support a healthy HDL (good) cholesterol to triglyceride ratio.

7. Take Cholesterol-Lowering Medication

While conventional medicine sees this as a first-line effort, cholesterol-lowering medications are sometimes needed for extremely high cholesterol. In the case of familial hypercholesterolemia (a genetic defect which means the body is unable to remove LDL cholesterol from the bloodstream), one has a much higher risk of heart disease and is not able to lower cholesterol levels without medication. 

Cholesterol-lowering drugs include: 

• Statins: These work to lower LDL cholesterol levels and moderately improve triglyceride and HDL cholesterol numbers.
• Niacin: Approved at high doses as a prescription medication, niacin lowers LDL and raises HDL cholesterol.
• Bile Acid Resin: These drugs work inside your intestine, attaching to bile and stopping it from absorbing into blood.
• Fibrates: Fibrates (like fenofibrate) limit triglyceride production, increase HDL cholesterol in some cases and may reduce VLDL levels. They’re usually prescribed with statins.
• PCSK9 Inhibitors: PCSK9 inhibitors are a new class of cholesterol drugs, typically prescribed only for those with familial hypercholesterolemia. They help your body remove LDL more efficiently by blocking the action of the PCSK9 protein.

Precautions

Always discuss changes in your medication or supplement regimen with your healthcare professional and don’t change without his or her supervision.

Final Thoughts

• Cholesterol is an important substance used in many bodily processes. Eating high cholesterol foods does not impact your serum cholesterol numbers significantly.
• Instead of worrying about individual LDL or HDL numbers, keep your HDL:LDL ratio at 1:2.5 or lower.
• If you need to achieve normal cholesterol levels, there are seven key ways to raise HDL cholesterol and/or lower LDL cholesterol, including lower carb intake, losing weight, moving more and trying certain supplements.

The post Normal Cholesterol Levels: 7 Ways to Achieve appeared first on Dr. Axe.

Different forms of arteriosclerosis are the primary causes of heart disease and strokes. It’s a disease that progresses slowly and can start as early as childhood.

Thanks to numerous studies and advancements in technology, we now have a clearer understanding of the complex molecular mechanisms that lead to arterial and coronary heart diseases. Strong evidence shows that there’s a connection between certain lifestyle factors and cholesterol metabolism, the dangerous development of atherosclerotic plaque and chronic diseases that affect so many people every single year.

While in the past heart disease might have been largely attributed to genetic factors and was viewed as an inevitable part of aging, the focus has now shifted to empowering adults to help prevent heart-related problems by adjusting their diets, exercise routines, stress levels and mindsets.

What Is Arteriosclerosis?

Arteriosclerosis is a heart condition that occurs when the blood vessels become thick and stiff. Normally in a healthy person, arteries are flexible and elastic, which allows for good circulation and nutrient distribution. However, over time, as someone ages or her health deteriorates from a combination of factors, the walls of the arteries can start to harden.

According to the National Heart, Lung and Blood Institute, arteriosclerosis may begin when specific factors damage the inner layers of the arteries. These factors include:

• Smoking
• High amounts of certain fats and cholesterol in the blood
• High blood pressure
• High amounts of sugar in the blood due to insulin resistance or diabetes

Although it’s considered a heart (or vascular) problem primarily, thickening of the arteries can happen anywhere in the body. Because the main blood vessels flowing to and from your heart have the crucial role of carrying oxygen and nutrients throughout your body, this condition is considered very serious and can become deadly.

When your arteries become stiff, they start restricting blood flow to your major organs, muscles and tissues, which can lead to a sudden heart attack, stroke, organ failure and other issues.

Arteriosclerosis vs. Atherosclerosis

Atherosclerosis, which occurs when there’s a buildup of fats, cholesterol and other substances (usually called plaque) in the artery walls, is one specific type of arteriosclerosis that is tied to heart attacks. Many people use the terms interchangeably because both result in a dangerous restriction in blood flow and raise the risk for cardiac arrest.

When someone develops atherosclerosis, plaque buildups can form blood clots that eventually burst. However, not all cases of arteriosclerosis involve blood clots or lead to heart attacks. In fact, for many people with mild or early forms of arteriosclerosis don’t even cause any noticeable symptoms at all. Because the disease forms gradually and can accompany weight gain or someone getting older, it’s easy to brush aside symptoms, which can unfortunately lead to the disease worsening over time.

Many people won’t have atherosclerosis symptoms until an artery is so narrowed or clogged that it can’t supply adequate blood to organs and tissues. At this time, it’s possible to have a transient ischemic attack, which is a mild heart attack that is capable of progressing to a more serious stroke or heart failure.

Symptoms

There are three main types of related diseases that fall into the broader category of arteriosclerosis: atherosclerosis, Mönckeberg medial calcific sclerosis and arteriolosclerosis.

When someone does experience symptoms of arteriosclerosis, these can include:

• chest pain or pressure (angina)
• sudden numbness or weakness in your arms or legs
• difficulty speaking or slurred speech
• drooping muscles in your face
• leg pain when walking
• high blood pressure or kidney failure
• erectile dysfunction, difficulties having sex or pain around the genitals

Causes

Epidemiological studies have revealed several important lifestyle, environmental and genetic risk factors associated with arteriosclerosis. Most importantly, there’s a tie between all of these factors: chronic inflammation, the major cause of disease. We have clear evidence that atherosclerosis is a chronic inflammatory condition that is largely triggered by a poor diet, sedentary lifestyle and high levels of stress — or chronic stress.

These factors come together to cause endothelial disruption over time, build up plaque deposits that can rupture and possibly cause sudden life-threatening attacks. At the root cause of arteriosclerosis is endothelial (blood vessel) dysfunction that begins when inflammation levels rise. The endothelium has the purpose of causing relaxation and constriction responses in vascular smooth muscles by releasing and regulating compounds called nitric oxide (NO) and endothelium-derived contracting factors (EDCF). This process is what helps blood flow properly throughout the body when someone’s healthy.

The endothelial release of NO and EDCF is reduced in people who have diabetes and hypertension. Arteries lose their sensitivity to these compounds as inflammation builds. At the same time, inflammation is also tied to other cardiovascular risk factors, including vasospasms (sudden constriction of blood flow), thrombosis (formation of blood clots), penetration of macrophages (white blood cells that attack areas of infection) and abnormal cellular growth.

Essentially, when your inflammation levels remain high, your arteries become damaged and your body sees this as a sign that it needs to repair itself. It sends compounds including cholesterol and white blood cells to your arteries in order to help repair the problem, but if this continues on for prolonged periods, “plaque” of these compounds can accumulate and other substances (like calcium, for example) can become stuck in your arteries.

Making lifestyle changes can help prevent or treat atherosclerosis because it targets inflammation. For some people, these changes are the only treatment needed. Overall, the goals of a “heart-healthy” diet and lifestyle are to eat foods that help maintain appropriate levels of cholesterol, blood pressure and fatty molecules called lipids, plus to maintain a healthy weight and reduce inflammation naturally.

Conventional Treatment

Some of the ways health professionals typically go about monitoring risk factors for arteriosclerosis, or heart disease in general, include:

• Focusing on increasing high-density lipoproteins (HDL), which is the “good cholesterol” beneficial for the heart.
• Reducing harmful lipids (fatty molecules) like triglycerides and lipoprotein.
• Lowering total high cholesterol levels and low-density lipoproteins (LDL). High LDL cholesterol has been linked to higher risks for heart disease for several decades, although recent research shows this isn’t necessarily the case.

When it comes to dietary changes, the focus is usually on lowering intake of fat, cholesterol and salt, and adopting a healing diet. The DASH Diet, for example, is an eating plan focused on fruits, vegetables, whole grains, nuts and seeds. DASH also emphasizes fat-free or low-fat milk and dairy products, fish and poultry, while limiting red meats (including lean red meats), sweets, added sugars, artificial sweeteners and sugar-containing beverages.

While many of these are smart suggestions, standard “heart-healthy diets” usually don’t include recent findings on how all different types of natural fats can be beneficial for heart health or how removing processed and packaged foods might be the single most important step someone can take to fight inflammation.

Natural Remedies

1. Eat Healthy Sources of Fats

All types of fats aren’t bad — in fact, natural fats of all kinds can help fight chronic inflammation. For example, diets that include plenty of monounsaturated fat have been linked to a lower rate of coronary heart disease. Monounsaturated fats (MUFAs) can help decrease LDL-cholesterol plasma levels when they replace certain saturated fats, trans-fats and refined carbohydrates. High intakes of monounsaturated fats from natural sources like beneficial avocados and olive oil are now being advocated to prevent cardiovascular diseases of all types.

Evidence from traditional diets of people living in Mediterranean countries shows promising results when it comes to consuming these types of anti-inflammatory fats. People following the Mediterranean diet living in countries like Italy, Greece and Turkey have consumed high quantities of MUFAs for centuries, especially in the form of extra-virgin olive oil.

How many servings of healthy fats daily are necessarily to prevent vascular diseases? The debate is ongoing when it comes to how much fat is ideal and even what types are best. Most people should aim for about 30 percent to 40 percent of their total calories from quality sources of fats, although depending on whom you ask this can number can be lower (in the 25 percent to 35 percent range, according to National Heart, Lung, and Blood Institute).

While the percentages and numbers can seen overwhelming, the changes to your diet don’t need to be. First and foremost, try to eliminate trans fats from your diet all together. These are also called “hydrogenated fats” and are found in most commercially baked products and many fast foods. Another important factor is staying away from refined, often rancid vegetable oils (sunflower, safflower, canola, corn and soybean oils, for example) that are normally highly processed.

Recommendations for exact percentages of fat sources is where things get debatable and somewhat unclear. The American Heart Association advises eating fish, especially those containing omega-3 fatty acids like wild-caught salmon, at least twice a week. They also recommend limiting saturated fat and trans fats. Instead of consuming these fats, they suggest replacing them with “better fats” like those that are monounsaturated and polyunsaturated. If cholesterol levels are too high, they also recommend lowering saturated fat intake to no more than 5 percent to 6 percent of total calories so for someone on 2,000 calories/day diet, that’s around 13 grams of saturated fat each day.

However, remember that cholesterol is important and even healing in moderation. Normal cholesterol levels are the goal, as low cholesterol can be worse than high levels in some cases. If you have high cholesterol, this is a sign that your body is trying to repair itself and experiencing inflammation, but eating the cholesterol itself isn’t causing the issue. (Learn about what high-cholesterol foods to avoid versus eat.)

2. Limit Refined Carbohydrates and Increase Your Fiber Intake

While healthy fats are important, keep in mind that the most appropriate nutritional model to prevent arteriosclerosis also incorporates other factors of someone’s diet, especially the types of carbohydrates a person eats. Certain carbohydrates are anti-inflammatory foods that provide fiber and important nutrients when you eat them in their natural, whole form. As high-antioxidant foods, they support key elements of heart health like reducing unhealthy cholesterol, triglycerides and blood pressure levels.

Focus on getting the majority of your carbohydrates from a variety of high-fiber foods, especially vegetables and fruit (including sulfur-containing veggies like leafy greens, cruciferous veggies and onions). These fight free radical damage, provide fiber and help prevent the digestive tract from absorbing cholesterol. High-fiber foods include:

• Vegetables, both non-starchy and starchy (try them in a heart-healthy juice to save time)
• Fruit
• 100 percent whole grains (especially gluten-free grains like rolled oats, quinoa, buckwheat or amaranth)
• Beans and legumes such as kidney beans, lentils, chickpeas, black-eyed peas and lima beans

And don’t forget there’s a strong link between sugar consumption and heart disease, too. Most U.S. adults consume more added sugar than is recommended for a healthy diet and don’t realize the negative impact this has on their hearts.

Sugar is acidic by nature, inflammatory and messes with arterial functions. When research published in The Journal of The American Medical Association examined trends between added sugar consumption in the U.S. and the association with CVD mortality, researchers found that as sugar intake went up, so did heart CVD risk. These findings were consistent across multiple factors including age, sex, race/ethnicity, educational attainment, physical activity level, health eating index and body mass index.

Others studies show the same: High dietary glycemic load is associated with higher serum triglyceride concentrations and greater risk of coronary heart disease.

Cut down on beverages and foods that contain added sugars of all kinds: agave, corn syrups, sucrose, glucose, fructose, maltrose, dextrose and so on. Maple syrup and raw honey are healthy choices in moderation, but even these need to be monitored. Steer clear of sugar hiding in almost all packaged foods: sweetened cereals, yogurts, bottled drinks, condiments, breads, energy bars, and so on.

And when it comes to alcohol (often another hidden source of sugar), the AHA recommends limiting alcohol to no more than two drinks per day for men and one drink per day for women.

3. Get Regular Exercise

Controlling your diet and weight, quitting smoking or drug use, and exercising regularly are considered essential components of any healthy lifestyle program. Exercise benefits your heart by making it stronger and more resilient. It increases your ability to distribute oxygen and nutrients to your organs and cells, helps reduce stress, and can help you maintain a healthy weight — especially when combined with mindful eating.

How much is enough? Try to get at least 30 minutes of daily exercise (preferably 60–90 minutes if it’s low intensity) daily. If you’re healthy enough, you can also try doing shorter but more intense workouts, including high-intensity interval training (HIIT) that are linked to better overall heart health.

Whatever type you choose, do it consistently: Regular exercise is linked to lower atherosclerosis risk factors including LDL (“bad”) cholesterol and high blood pressure. Physical activity also can lower your risk for diabetes and raise your HDL cholesterol levels.

4. Reduce Stress Levels

Stress plays a major negative role in heart health. Research demonstrates that stress raises the risk for a heart attack by causing an overactive amygdala in the brain. The study specifically points out how “stress prompts activation of both the sympathetic nervous system and the hypothalamic–pituitary–adrenal axis, leading to increases in circulating catecholamines, glucocorticoids, and (eventually) inflammatory cytokines.”

Anger, insomnia, depression, overeating, anxiety and drug dependence can all raise your risk for arteriosclerosis because of their impact on hormone levels that affect inflammation and, therefore, heart functioning. It’s crucial for every adult to learn how to manage stress, relax, and cope with emotional and physical problems.

Some ideas for lowering the impact of stress in your life? Find a support group you’re interested in, regularly get some physical activity, try mediation, massage therapy or another form of relaxation, and start to use relaxing essential oils.

5. Consider These Supplements

People with existing heart disease should consider taking omega-3 fatty acid supplements (1–4 grams/day depending on your condition might be appropriate).

Magnesium is a key nutrient that helps to relax the muscles and balances mineral levels. In vitro studies have linked low magnesium levels to endothelial dysfunction, which precedes arteriosclerosis development. (15)

Often shortened to CoQ10, this supplement helps defend cells from damage by harmful free radicals thanks to having strong antioxidant protection. A human double-blind randomized trial demonstrates how a supplement combining aged garlic and CoQ10 can boost heart health. The human subjects took this supplement for a year, and the researchers found it had beneficial effects on inflammatory markers while also decreasing progression of coronary atherosclerosis.

Turmeric contains an active component called curcumin, which research claims gives turmeric its antithrombotic (blood clot preventer) and anticoagulant (blood thinner) abilities.

In vivo research demonstrates that essential oils including thyme, clove, rose, eucalyptus, fennel, and bergamot can lower inflammatory COX-2 enzymes. Ginger essential oil, is another great choice because it contains anti-inflammatory gingerol. To reap the benefits of these oils, you can diffuse them around your home. You can also use them in homemade beauty and cleaning products.

Final Thoughts

• Arteriosclerosis is a heart condition that occurs when the blood vessels become thick and stiff and it can lead to a heart attack or stroke.
• Many conventional recommendations for artherosclerosis lead people to be fearful of ALL fats, but I highly discourage avoiding all fats since there are so many beneficial fat sources to consume that actually have anti-inflammatory and general health-boosting effects.
• If you are being treated for arteriosclerosis, speak with your healthcare professional before starting any natural remedies, especially if you’re already taken any conventional medications to avoid unwanted interactions.

The post How to Prevent Arteriosclerosis: Eat More (Good) Fat & Fiber appeared first on Dr. Axe.

It’s a very common misconception that cholesterol is generally bad and high levels are always cause for serious concern. However, there is a type of cholesterol that’s not only good at higher levels, but also decreases your risk of major health issues like heart disease. It’s called HDL cholesterol, and it’s our “good” cholesterol.

So if there is a cholesterol that is actually good for us, how can we naturally increase its levels? The short answer is lifestyle. Your lifestyle actually has the single greatest impact on your HDL cholesterol level. So making changes to daily and completely controllable habits like diet and exercise can equate to healthier HDL and overall normal cholesterol levels, which can lower your risk for life-threatening health issues.

Let’s get started on improving those HDL cholesterol numbers because positive change can literally start today!

What Is HDL Cholesterol?

Total cholesterol is a measure of the total amount of cholesterol in your blood, which includes HDL, LDL and triglycerides. However, total cholesterol is mainly made up of LDL or “bad” cholesterol. Having high levels of low-density lipoprotein or LDL can lead to plaque buildup in your arteries, increasing your likelihood for heart disease and stroke.

LDL also raises your risk for a condition called peripheral artery disease, which can develop when plaque buildup narrows an artery supplying blood to the legs. The good news is that the higher your HDL level, the lower your body’s LDL level or “bad” cholesterol.

What is HDL? HDL stands for high-density lipoprotein cholesterol, which is commonly known as “good” cholesterol. High-density lipoproteins typically act as cholesterol scavengers by picking up excess cholesterol in your bloodstream and taking it back to your liver, where it’s properly broken down.

HDL is actually more complex than we once thought. Rather than being a single kind of particle, HDL is is now considered a family of different particles. All HDL contains lipids (fats), cholesterol and proteins (called apolipoproteins), but some types of HDL are spherical while others are shaped like a doughnut. Some HDL types remove bad cholesterol from the blood while other types are indifferent to cholesterol. Or even worse, some HDL transfers cholesterol the wrong way (into LDL and cells) or protects LDL in a way that makes it more harmful to the arteries.

HDL’s unpredictable actions are one of the reasons why lowering LDL cholesterol often gets more focus as primary defense against heart disease and stroke. However, the medical world, both conventional and holistic, still agrees that raising low HDL is a very smart health move because low HDL cholesterol can be more dangerous than high LDL cholesterol.

According to the Mayo Clinic, ideal HDL levels for both men and women are 60 milligrams of cholesterol per deciliter of blood. If a man’s HDL level is below 40 milligrams of cholesterol per deciliter of blood or a woman’s HDL level is below 50 milligrams of cholesterol per deciliter of blood, then disease risk, specifically heart disease, is considered to be heightened. Even if your HDL level is above the at-risk number (but below the desirable number), you still want to work on increasing your HDL level so you can decrease your heart disease risk.

As you already know, HDL is considered the good guy in the cholesterol game, and it can help your liver to get rid of the unhelpful cholesterol in your body. This is a very important task that HDL is able to accomplish since cholesterol can’t simply dissolve into the blood.

The liver has the job of processing cholesterol among its other important jobs. HDL is the liver’s helper and a very good one at that. Having high levels of HDL reduces your risk for both heart disease and stroke, which is why you want to get your cholesterol under control.

HDL vs. LDL Cholesterol

As we know, HDL cholesterol is the “good” cholesterol while LDL is the “bad” type. Here’s how the two stack up:

HDL

• high-density lipoprotein
• “good” cholesterol
• levels increase with a healthy diet
• smoking lowers HDL levels
• helps decrease LDL levels and remove cholesterol from your arteries
• higher levels mean a decreased risk for serious heart problems and stroke

LDL

• low-density liproprotein
• “bad” cholesterol
• levels increase with an unhealthy diet
• smoking raises LDL levels
• is the main source of cholesterol buildup and blockage in the arteries
• higher levels mean an increases risk for serious heart problems and stroke
• being overweight is associated with a higher LDL level and a lower HDL level

Natural Ways to Increase HDL Cholesterol

Your genes do play a role in determining how much HDL your body makes and the proportion of different subtypes. Your genes are obviously already decided for you and out of your control, but your lifestyle choices are in your control. Here are some of the best, and even some easy, ways that you can get those HDL cholesterol numbers up:

1. Don’t Smoke

As is always the case, smoking only makes health problems worse, and that includes HDL levels. Studies show that cigarette smoking adversely affects HDL by lowering its level, which further increases your risk for developing coronary heart disease. So if you smoke, you’re already increasing your risk for heart problems.

2. Exercise More

To maintain a healthy body, you should exercise on a daily basis. If you want another specific reason to start exercising or increase your frequency of exercise, it’s your HDL levels.

Increased physical activity directly helps raise your HDL cholesterol — just another one of the many benefits of exercise. Vigorous exercise is the best choice for boosting HDL, but any additional exercise is better than none.

3. Decrease Body Weight

If you’re currently overweight, losing even a few pounds can improve your HDL cholesterol. For every six pounds of weight you lose, your HDL can increase by 1 milligram per deciliter.

That’s means you want to lose weight, and if you’re extremely overweight, getting your HDL cholesterol levels in order is another reason to treat obesity.

4. Eat Healthier Fats

To improve your HDL level and your overall cholesterol, you definitely want to avoid trans fats, which are commonly found in hard margarines, baked goods and fried fast foods — all high-cholesterol foods. Conversely, you want to consume more cholesterol-lowering foods, such as healthy fats like those found in avocado, olive oil, nuts and salmon.

Why? Healthy fats help balance out the LDL cholesterol by lowering it and increasing HDL cholesterol, thus promoting a healthier heart. In fact, even the high-fat keto diet can reduce the risk of heart disease markers, including high cholesterol and triglycerides.

5. Reduce Refined Carbs

A diet high in refined carbohydrates like white bread, sugar, etc., has a negative effect on your HDL level, so by reducing your intake of these types of carbohydrates you can improve your HDL. Opt for high-quality, healthier carbs like those found in sprouted breads and fruit.

6. Keep Alcohol Consumption Moderate

Overdoing it on alcohol consumption has never helped anyone’s general status and especially not that person’s health status. If you consume alcohol, always do it in moderation.

In fact, moderate alcohol consumption has actually been linked with higher levels of HDL cholesterol. Moderate consumption for healthy adults is one alcoholic drink per day for women of all ages and men over 65 and up to two drinks per day for mean 65 and under.

Organic red wine is a smart choice, but don’t start drinking just to improve HDL levels because overdoing does much more harm than good — both for cholesterol levels and your overall health.

7. Increase Niacin Intake

Niacin is a B vitamin that your body uses to turn food into energy. It also helps keep your digestive system, nervous system, skin, hair and eyes healthy. Most people get enough niacin or B3 from their diets, but niacin is often taken in prescription-strength doses to treat low HDL levels. Niacin supplementation can can raise HDL cholesterol by more than 30 percent.

Niacin can be taken at lower doses rather than prescription levels, but supplementation can cause unwanted niacin side effects, especially when taking at high dosages. Some negative results of taking niacin include experience flushing, an uncomfortable feeling of heat, itching or tingling in the skin. Other side effects can include gastrointestinal, muscle and liver problems.

When it comes to niacin, a safer bet is to aim to add more to your daily diet. The top niacin-rich foods include turkey, chicken breast, peanuts, mushrooms, liver, tuna, green peas, grass-fed beef, sunflower seeds and avocado.

8. Consider the Supplement Citrus Bergamot

Studies show that the antioxidant polyphenols in citrus bergamot not only support healthy cholesterol levels but also support a healthy HDL  cholesterol to triglyceride ratio.

9. Consider Your Prescriptions

Could one of your current prescriptions be a cause of your low HDL levels? Medications such as anabolic steroids, beta blockers, benzodiazepines and progestins can depress HDL levels. If you take any of these medications, talk with your healthcare professional and consider if there is anything you can do that could take the place of your current prescription.

As you now know with HDL, a lot of times you personally can do a lot to positively impact your health without popping a questionable pill that might help one problem but cause another.

Final Thoughts

If you don’t already know your HDL level, you can find out from blood work that includes a lipid profile. This profile tells you your overall total cholesterol as well as its individual parts, including HDL and LDL. There are no obvious signs or symptoms of high LDL cholesterol and low HDL cholesterol so it’s very important to maintain a healthy lifestyle and get your cholesterol checked regularly!

Remember, some of the best ways to raise HDL cholesterol levels while simultaneously lowering LDL cholesterol include not smoking, exercising more, decreasing body weight, eating healthier fats, reducing refined carb intake, keeping alcohol consumption moderate, increasing niacin intake and watching your prescription drug use. Do these things and watch your HDL go up while your risk for heart disease and stroke goes down.

The post How to Increase ‘Good’ HDL Cholesterol appeared first on Dr. Axe.

Healthy adults — those with no recent history of heart damage, kidney disease or serious lung damage — normally do not have high enough levels of the protein called troponin in their bloodstreams to be detected. However, when someone has a heart attack or experiences another injury to the muscles of the heart, troponin levels quickly rise.

Doctors can now measure troponin levels in the blood within hours of symptoms emerging in order to screen for life-threatening problems. Troponin tests are more sensitive and fast-acting than tests used in the past to detect heart attacks, which means patients at risk for cardiac arrest and myocarditis (inflammation and damage of the heart muscle) can receive medical attention right away that sometimes can be life-saving.

What Is Troponin?

Troponins describe a group of proteins that are normally only found in the skeletal muscles and heart but can leak into the bloodstream if the heart becomes damaged.

These proteins help regulate muscle contractions and functions of skeletal and heart (cardiac) muscle fibers. They are released into the blood when the cells of the heart are injured and not getting enough oxygen and nutrients.

The more severely damaged the muscles of the heart are, the more that is leaked into the blood.

According to the National Institutes of Health, sometimes troponin is called other names, such as:

• cardiac troponin I (cTnI)
• cTnT
• cTN
• and others

Most heart disease tests focus on three main types of troponin proteins: troponin C,  T and I. The role of troponin C is to initiate contractions by binding calcium and working together with troponin I to pull muscle fibers shorter.

Troponin T binds this protein to a larger muscle fiber complex.

Normal Troponin Levels

Levels of troponin in the blood are measured to determine whether the heart is damaged and if a heart attack (acute myocardial infarction) has occurred.

What is a normal troponin level?

Results are given in measurements of nanograms per milliliter (ng/mL). The normal range is between 0 and 0.4 ng/mL.

What is an elevated troponin level?

High levels of troponin in the blood can indicate that someone has recently had a heart attack, which describes when blood flow to the heart muscle is cut off, causing tissue damage.

High levels can also explain why someone may have chest pains, also called angina, which is a risk factor for a heart attack. If someone reports chest pains and his or her troponin level in the blood is detected to be rising, this can alert the patient’s health care provider that a medical intervention is needed right away.

Anything above the normal range (0 and 0.4 ng/mL) is considered to be an elevated troponin level in the blood. However, the higher the level is, the more likely it is that a heart attack occurred.

What level indicates a heart attack? A measurement close to 0.4 may not necessarily mean one has occurred, but a measurement such as 10 or more is a very good indication that one has.

What does a low troponin level mean?

Normally levels are very low in the blood — so low, in fact, that they cannot be detected. Low levels are therefore not a concern.

Causes of Elevated Troponin

Elevated troponin causes can include:

• Having recently had a heart attack (myocardial infarction or death of cardiac muscle), which usually results in the highest levels in the blood compared to other health problems — this may be due to congestive heart failure/acute coronary syndrome or coronary heart disease
• Kidney disease/renal failure
• Blood clot in the lungs/pulmonary embolism
• Severe infection, such as sepsis
• Atrial fibrillation
• Myocarditis
• Myocardial contusion
• Pericarditis, inflammation around the sac of the heart
• Endocarditis, infection of the heart valves
• Intense exercise, which is only temporary and not generally harmful

How to Treat High Levels

If only a small amount of troponin is found in the blood, this usually means there is some damage to the heart, but it’s likely caused by a health problem other than a heart attack/cardiac arrest if it doesn’t rise and quickly decreases. In this case, treatment may not be necessary, although it depends on the individual.

In order to reduce troponin levels, it’s necessary to treat the underlying cause of the elevated levels. It’s also recommended to take steps to generally improve cardiovascular health, including by reducing high blood pressure or high cholesterol.

The post How to Maintain Normal Troponin Levels appeared first on Dr. Axe.

Anticoagulant medications have been implicated in serious adverse reactions, with countless case reports indicating the use of these drugs can lead to hospital admission from issues like excessive bleeding. Because of their potential for harm, being aware of natural blood thinners as potential alternatives is critical.

Blood clots are among the most preventable types of blood conditions. That’s because they can be prevented with simple lifestyle and dietary changes.

Adding natural blood thinners to your diet and wellness routine can have a tremendous impact, without the fear of adverse side effects.

What Are Blood Thinners?

Blood thinners are used to prevent the development of life-threatening blood clots that can cause serious health events, like heart attack and stroke.

Although blood clots are necessary to prevent blood loss during injury and allow for wound healing, clot formation in the bloodstream can lead to dangerous complications.

Blood thinners are commonly prescribed to patients with certain cardiovascular conditions, like deep vein thrombosis, irregular heart rhythm and blood vessel disease. Some herbs serve as natural blood thinners because of their anticoagulant effects as well.

Types/Varieties

For people with certain blood or heart conditions, using blood thinners is necessary. For most Americans in these circumstances, anticoagulants are prescribed by doctors as a preventative measure.

Anticoagulants or “blood thinners” are medications that are used to prevent your blood from clotting or allowing existing clots to grow. These drugs slow down the blood-clotting process.

Some examples of anticoagulants include:

• warfarin
• heparin
• dabigatran
• apixaban
• rivaroxaban

There are also antiplatelet drugs, like aspirin, that work by preventing blood cells (or platelets) from clumping together and creating a clot.

Some of these medications are synthetic substances that are derived from chemicals found in natural blood thinners. Cayenne, cinnamon and ginger, for example, contain powerful compounds that are used to create anticoagulants.

In some situations, using these herbs as safer blood thinners is possible, but people with serious concerns of future heart conditions, like heart attack or stroke, must speak to their doctors before using a natural alternative to blood-thinner medications.

Top 8 Natural Blood Thinners

1. Turmeric

Turmeric acts as a natural anticoagulant, and it has anti-platelet effects. A study published in BMB Reports indicates that curcumin, the beneficial polyphenol in turmeric, inhibited thrombin, a protease that plays a role in blood coagulation.

Researchers concluded that daily consumption of the curry spice may help maintain anticoagulant status.

2. Cayenne Pepper

Cayenne contains salicylate, a natural blood-thinning agent that’s valued for its anti-thrombosis effects. On top of that, it also contains capsaicin, which is proven to possess lipid-lowering, anti-hypertensive, anti-diabetic and anti-obesity properties in several studies.

For these reasons, cayenne is often taken in capsule form to promote cardiovascular health and blood circulation.

3. Cinnamon

Cinnamon, especially cassia cinnamon, is rich in coumarin, a powerful anticoagulant that’s actually used to make warfarin. That said, research suggests that using cinnamon supplements for an extended period of time can be problematic, possibly leading to liver issues from the increased coumarin consumption.

Instead of using “true cinnamon” supplements, you’re better off consuming cinnamon in your normal diet by adding it to meals and beverages.

4. Ginger

Like cayenne, ginger contains salicylate, a chemical that has been studied for its ability to prevent thrombosis. Animal studies indicate that salicylate induces moderate anticoagulation and may prevent venous thrombosis without causing bleeding complications.

The use of ginger for its blood-thinning properties is gaining popularity as people seek more natural approaches to conventional anticoagulants.

There is research cautioning users who combine oral ginger supplements and warfarin, however. Although the data on this was deemed insufficient, be sure to discuss this with your health care professional before combining treatments.

5. Garlic

Consuming garlic, especially raw garlic, daily may be useful for preventing thrombosis. Studies suggest that garlic works as an anticoagulant.

One study evaluated the safety of using garlic extract with warfarin, a commonly prescribed blood thinner. Researchers found that garlic extract is relatively safe and poses no serious risk for patients on warfarin or oral anticoagulation therapy, as long as they are being monitored by health care professional.

6. Vitamin E

Vitamin E is a natural blood thinner because of its anticoagulant effects. Studies support that vitamin E has anti-clotting activity and works as a potent blood thinner.

Supplementing with vitamin E and consuming vitamin E foods can help prevent diseases of the heart and blood vessels. Some of the best vitamin E-rich foods include avocado, almonds, sunflower seeds, spinach, broccoli and mango.

7. Exercise

Staying active helps prevent blood clots from forming, so it’s important to move your body and exercise regularly. It is widely accepted that daily physical activity is associated with improved cardiovascular health because of its positive effects on blood pressure, blood circulation, cholesterol and insulin sensitivity.

Try to add at least 30 minutes of exercise per day into your schedule. This can include any type of movement that gets your heart pumping, including up-hill walking, yoga, weight lifting and biking.

Be sure to drink plenty of water while exercising to stay hydrated as well.

It’s also important to avoid sitting for an extended period of time. Be sure to get up, move around and stretch throughout the day to promote blood circulation.

8. Helichrysum Essential Oil

Although research on humans is limited, studies on rats suggest that using helichrysum essential oil topically has vasorelaxant effects. This means that it relaxes vessels that carry blood and may help reduce high blood pressure.

How to Add to Diet

It’s easy to add these natural blood thinners to your diet. They can be included in meals to add flavor and nutritional benefits.

Another way to consume these herbs and spices is with tea. Turmeric tea and ginger tea can be made at home and added to your daily health routine.

These herbs are also available in capsule or extract forms, but if you’re going to supplement with higher doses like this, be sure to discuss it with your doctor beforehand.

In addition to adding natural blood thinners to your diet to reduce the risk of blood clots, it’s important to eat a healthy, well-balanced and nutrient-rich diet. Maintaining a healthy weight and reducing inflammation are essential, as they promote healthy cholesterol and blood pressure levels.

Here’s a quick breakdown of what you should eat to boost your overall health:

• colorful vegetables
• dark leafy greens
• fruits
• legumes
• whole grains
• omega-3 foods
• healthy fats

In addition to bringing heart-healthy foods into your diet, it’s also essential to avoid foods that cause your body harm. This includes foods made with artificial sweeteners, sugar, refined carbohydrates, diet sodas, baked goods made with trans fats and excessive alcohol consumption.

Risks and Side Effects

Before using natural blood thinners to prevent blood clots, speak to your health care provider, and be sure that these foods and supplements do not interfere with any of your current medications.

Is thin blood bad?

Like all things related to health, you need a balance. Your blood can’t become so thin that it fails to form clots and you risk excessive bleeding.

What vitamins or foods should be avoided when on blood thinners? This depends on what type of blood thinners you use, but it can be problematic to combine anticoagulant medications with natural blood thinners like turmeric, cinnamon, ginger, garlic and cayenne peppers.

The issue is thinning the blood too much, so before supplementing with these herbs, speak to your doctor. Eating these herbs in normal food portions, however, should not be an issue.

These natural options may not be as effective as blood-thinning medications, so if you’re relying on these to prevent an existing health concern, consult your doctor first to be sure it’s the right treatment method for your needs.

Conclusion

• Natural blood thinners help prevent blood clots that can lead to serious health events, like heart attack or stroke.
• Oftentimes, conventional anticoagulants are prescribed to prevent dangerous blood clotting, but many of these medications have adverse side effects.
• When it’s appropriate and advised by a health care professional, using natural blood thinners, such as cinnamon, ginger, cayenne pepper and garlic, has antithrombosis and anticoagulant effects, boosting cardiovascular health and overall wellness.

The post Natural Blood Thinners You Already May Have in Your Kitchen appeared first on Dr. Axe.

It’s common knowledge that the benefits of exercise include improved heart health, and it turns out adding yoga to your exercise may enhance those cardioprotective benefits.

This finding comes a three-month pilot study of people with hypertension. The study sought to determine if adding yoga to a regular exercise regimen could lower risk factors for cardiovascular issues, such as coronary heart disease, and found that it did, in fact, help reduce blood pressure, resting heart rate and cardiovascular risk factors.

Study: Yoga and Heart Health

This study, published in the Canadian Journal of Cardiology, examined 60 people diagnosed with hypertension and randomly assigned them to an aerobic exercise training program in addition to either a yoga regimen or a standard stretching regimen. One group did 30 minutes of a regular aerobic routine and 15 minutes of yoga five days a week, while the other did 30 minutes of aerobics and 15 minutes of stretching five days a week. The study was performed over three months.

The researchers looked at several important heart disease risk factors, including:

• blood pressure
• high-sensitivity C-reactive protein
• anthropometry
• glucose
• lipid levels
• Framingham and Reynolds Risk Scores

After the three-month study, the authors concluded, “In patients with hypertension, the practice of yoga incorporated in a 3-month exercise training program was associated with greater improvement in resting blood pressure and heart rate and Reynolds Risk Score compared with stretching.”

However, they also cautioned, “While yoga has been shown to benefit hypertensive patients, the exact mechanism underlying this positive effect is not fully understood. This pilot randomized study shows that its benefits cannot be simply attributed to stretching alone.”

“This study provides evidence for an additional non-pharmacologic therapy option for cardiovascular risk reduction and blood pressure control in patients with high blood pressure, in the setting of a primary prevention exercise program,” added lead investigator Paul Poirier, MD, Ph.D., Quebec Heart and Lung Institute – Laval University, and Faculty of Pharmacy, Laval University, Quebec, Canada. “As observed in several studies, we recommend that patients try to find exercise and stress relief for the management of hypertension and cardiovascular disease in whatever form they find most appealing. Our study shows that structured yoga practices can be a healthier addition to aerobic exercise than simply muscle stretching.”

Other Ways to Protect the Heart

As this study shows, adding yoga to a regular exercise routine is a great way to protect heart health and enhance overall well-being. There are many other ways to support your heart and lower risk factors for cardiovascular disease as well, including the following.

1. Consume More Heart-Healthy Foods

Some of the best heart-healthy foods include oats, salmon, whole grains, walnuts, leafy greens, avocado and berries.

2. Avoid Inflammatory Foods

Some of the worst foods that cause inflammation include fried foods, processed meat, alcohol, refined carbs, artificial sweeteners, vegetable oils and high-fructose corn syrup.

3. Use Heart-Healthy Supplements

Try adding supplements like omega-3 fish oil, curcumin and garlic supplements, CoQ10, carotenoids, selenium, vitamin C, vitamin D, vitamin E and glucosamine.

4. Manage Stress

Natural stress relievers like meditation, acupuncture, exercise, spending time in nature, keeping a journal, adaptogen herbs, essential oils, breathing exercises and more can help keep blood pressure in check.

Other tips for reducing your risk for hear disease include:

• Quit smoking/vaping
• Try the 3-day cardiac diet
• Get enough sleep
• Eat healthy fats
• Move your body and avoid a sedentary lifestyle

The post Research Reveals Adding Yoga to Exercise Routine Could Improve Heart Health appeared first on Dr. Axe.

Most people view body fat as relatively harmless and merely something we want to banish to look and feel better, but did you know that certain types of dangerous fats that are stored around your organs can also contribute to heart disease, dementia, cancer, depression and many other diseases?

Stored excess body fat and obesity are actually more than just unsightly — they’re downright dangerous, too. While it’s hard to imagine obesity and certain types of body fat as inflammatory diseases of their own, that’s exactly what they are.

What Is Visceral Fat?

Visceral fat is technically excess intra-abdominal adipose tissue accumulation. In other words, it’s known as a “deep” fat that’s stored further underneath the skin than “subcutaneous” belly fat. It’s a form of gel-like fat that’s actually wrapped around major organs, including the liver, pancreas and kidneys.

If you have a protruding belly and large waist, that’s a clear sign you’re storing dangerous visceral fat. While it’s most noticeable and pronounced in obese individuals, anyone can have visceral fit, many without even knowing it.

Visceral fat is especially dangerous because, as you’ll find out, these fat cells do more than just sit there and cause your pants to feel tight — they also change the way your body operates.

Carrying around excess visceral fat is linked with an increased risk for:

• Coronary heart disease
• Cancer
• Stroke
• Dementia
• Diabetes
• Depression
• Arthritis
• Obesity
• Sexual dysfunction
• Sleep disorders

Visceral fat is considered toxic and spells double-trouble in the body because it’s capable of provoking inflammatory pathways, plus signaling molecules that can interfere with the body’s normal hormonal functions. In fact, it acts almost like its very own organ since it’s capable of having such a large impact on the body.

Fat cells do more than simply store extra calories — they have proved to be much more involved in human physiology than we had previously thought. We now know that fat tissue itself acts like its own organ by pumping out hormones and inflammatory substances. Storing excess fat around the organs increases production of pro-inflammatory chemicals, also called cytokines, which leads to inflammation; at the same time, it interferes with hormones that regulate appetite, weight, mood and brain function.

How Visceral Fat Develops

Having a lean belly is a key indicator of health, so your body tries to preserve this by controlling your appetite and energy expenditure. To prevent dangerous fat buildup, the body basically works like an orchestra of chemicals that tells us when to eat and when we are full. This chemical feedback system, which is built on communication between the brain and other major organs is what’s responsible for either keeping us at a healthy weight or making us more susceptible to weight gain and visceral fat storage.

At the core of your weight, appetite and mood control are your blood sugar levels, which are controlled largely by the hormone insulin. Insulin balances blood sugar levels by bringing them down after we’ve eaten a high-carbohydrate or sugary meal. When we digest food, our body breaks down sugar and starch molecules into simpler units called glucose or fructose.

These simple sugars enter our bloodstream and trigger the release of insulin from the pancreas, and then insulin has the important job of ushering blood sugar into cells throughout our body. This process supplies us with energy for things like brain, tissue and muscular function when it’s working properly.

At the same time, insulin also corresponds to body fat stores, including the visceral fat stored deep within our bodies. This is why people often call insulin our “fat-storage hormone.”

When there’s too much glucose in our bloodstream and our cells already have filled glycogen stores, glucose is stored as fat. This happens a lot more quickly and easily when consuming refined processed carbohydrates and sugary foods. Processed starches, like white bread or white rice, along with high-sugar foods, are rapidly converted into simple sugars that enter the bloodstream and trigger a larger release of insulin from the pancreas. The result is usually weight gain, plus even more hunger, which leads to continued overeating and a vicious cycle that makes it hard to stop eating sweets.

The more often and longer that blood insulin levels remain high, the more likely a person is to accumulate excess body fat and to battle weight problems. Insulin also communicates with many other hormones needed for various functions, including those made in the adrenal glands, such as the stress hormone cortisol, so abnormally high levels and hormonal imbalances result in powerful urges to eat, mood changes, lack of energy and various other factors that contribute to disease formation.

Why is more fat stored as visceral fat in some people but not in others? Specific mechanisms responsible for proportionally increasing visceral fat storage include eating too many calories (“positive energy balance”), sex hormones, cortisol production, growth hormones and dietary fructose (sugar).

Health Risks of High Levels of Visceral Fat

1. Increased Inflammation

A major concern is that visceral fat produces hormonal and inflammatory molecules that get dumped directly into the liver, leading to even more inflammation and hormone-disrupting reactions. If you have more fat stored than you need, especially around visceral organs like the liver, heart, kidneys, pancreas and intestines, your body becomes inflamed and your metabolism suffers, making it a hard cycle to break out of.

Visceral fat does more than just lead to inflammation down the road — it becomes inflamed itself by producing something known as interleukin-6, a type of inflammatory molecule. This kind of fat stores inflammatory white blood cells and kicks off a series of autoimmune reactions. Inflammation is at the root of most diseases, and this is why inflammatory belly fat is linked with cognitive decline, arthritis, diabetes and so on.

2. Higher Risk of Diabetes

More than other types of fats, visceral fat is thought to play a large role in insulin resistance, which means a heightened risk for developing diabetes. For example, abdominal fat is viewed as a bigger health risk than hip or thigh fat, not only for diabetes but for many other chronic diseases too. Some evidence suggests that pear-shaped women are better protected from metabolic diseases like diabetes compared to big-bellied people.

While men are more likely to store noticeable levels of visceral fat, women are definitely at risk, too. Reducing visceral fat through a healthy diet and other means is one of the most important natural diabetes treatments there is that’s within your control.

3. Makes It Harder to Lose Weight

People tend to get heavier and heavier as time goes on — and one of the main reasons is that stored body fat affects hunger levels, especially visceral fat. It might seem hard to imagine, but your metabolism is largely governed by your level of existing stored fat. Fat messes with our appetites and makes it easier to overeat due to hormonal changes that take place.

Higher levels of insulin also promote more efficient conversion of our calories into body fat, so this vicious cycle continues. Eating refined carbohydrates, as opposed to complex carbohydrates in their natural state like vegetables and fruit, can cause the body’s “set point” for body weight to increase.

Your “set point” is basically the weight that your body tries to maintain through control of the brain’s hormonal messengers. When you eat refined carbohydrates such as white flour and sugar, the fat-storing hormones are produced in excess, raising the set point and making it hard to follow a moderate-calorie, healthy diet. This is why it’s important to kick your sugar addiction and address weight gain and visceral fat formation early on, as opposed to letting the situation escalate.

4. Higher Risk for Heart Disease and Strokes

Fat-generated inflammatory cytokines are the main contributors to heart disease and other inflammatory disorders. When your body is inflamed, your liver becomes overwhelmed with cholesterol and toxins, which leads to plaque buildup in your arteries.

Visceral fat is associated with an increased risk for cardiovascular disease markers like high triglycerides, high blood pressure and high cholesterol levels.

According to a 2013 report done by the University Center Hospital of Quebec, visceral fat:

is closely related to clustering cardio-metabolic risk factors. Hypertriglyceridemia; increased free fatty acid availability; adipose tissue release of pro-inflammatory cytokines; liver insulin resistance and inflammation; increased liver VLDL synthesis and secretion; reduced clearance of triglyceride-rich lipoproteins; presence of small, dense LDL particles; and reduced HDL cholesterol levels are among the many metabolic alterations closely related to this condition.

5. More Likely to Battle Dementia

A growing body of evidence points to the fact that there’s a strong link between obesity, vascular disease, inflammation and cognitive decline, including dementia. In fact, it seems that excess pounds on the body equates with less brain volume and, therefore, poorer function into older age.

Research shows that people with the biggest bellies have a higher risk of dementia than those with smaller bellies. This is even true even for people with excess belly fat but who are overall at a normal weight! The bigger the belly (or a person’s waist-to-hip ratio), the more negative impact felt on the brain’s memory center called the hippocampus. In fact, many experts now feel that visceral adipose tissue (VAT) levels rather than body mass index (BMI chart) should be considered as an important risk factor in the development of dementia.

Results from a 2010 study done by the Department of Cardiology at Oita Red Cross Hospital in Japan found that elevated levels of visceral fat in non-dementia patients with type 2 diabetes is characterized by abnormal changes in hippocampus volume and insulin resistance. Other studies have also found that the higher someone’s waist-to-hip ratio, the higher the risk for small strokes, which are associated with declining brain function.

We still don’t know exactly how visceral fat and dementia are linked, but it’s believed it has to do with the hormone leptin, which is released by stored fat and has adverse effects on the brain, appetite regulation, learning and memory. Leptin and ghrelin are two of the most hormones to pay attention to in reference to losing weight naturally.

6. Higher Liklihood to Have Depression and Mood Problems

Since excess body fat is linked to hormonal changes, including those of serotonin, galanin and other brain neurotransmitters, excess body fat can negatively impact your mood.

A 2014 study conducted by Boston University School of Medicine found that depressive symptoms are associated with visceral adiposity in middle-aged adults. To examine the relationship between measures of adiposity (fat) and depression, researchers examined visceral adipose tissue (VAT) and depressive symptoms in 1,581 women (mean age 52.2 years) and 1,718 men (mean age 49.8 years).

After adjusting for age, BMI, smoking, alcohol and other factors, results showed that higher levels of stored VAT translated to higher likelihood of experiencing depression. Like other studies show, VAT is a unique pathogenic fat that consists of metabolically active adipose tissue that interferes with healthy neurotransmitter function.

Depression is especially associated with greater fat storage in women, so it might be even more crucial for women to follow a depression-free diet. In a study of middle-aged women over 50 years old, visceral fat, but not subcutaneous belly fat or waist circumference, was related to depressive symptoms.

How to Get Rid of Visceral Fat

There still isn’t an easy way yet to determine how much stored fat is either visceral fat or subcutaneous fat, since visible belly fat is a combination of both. CT scans can help doctors determine the amount, but it’s still not perfect and not cost-effective as a means of tracking month to month.

Instead of trying to figure out how much of your visible belly fat is visceral and how much is subcutaneous, just realize that any big belly and large waistline poses a risk and is unhealthy. Women with a waist circumference that’s more than 35 inches and men with a waist circumference more than 40 inches are at increased risk for various diseases and should try to lower fat stores as soon as they can.

Research suggests that when you diet, you mostly lose white fat, which is different than visceral fat and tends to be lost or gained evenly all over the body. How to lose belly fat? You’re more likely to lose visceral fat when you do a combination of exercising and eating right — which are both important for hormone regulation.

1. Reduce Sugar and Refined Carbohydrates

You already know that insulin is one of the body’s most important hormones — and our diet directly controls our insulin release. Insulin plays the main role in our metabolism, helping us usher energy from food into cells for energy. When a cell is normal and healthy, it has a high level of receptors for insulin, so it has no problem responding to it. But when a cell is exposed to high levels of insulin through an ongoing presence of high glucose, the system breaks down.

Too much insulin means cells start to do something to adapt: They reduce the number of insulin-responsive receptors, which ultimately leads to insulin resistance. Because consuming too many refined carbohydrates and sugars spikes insulin, reducing them is the first step to rebalancing hormones naturally and reducing fat.

A little extra fat around our midsection results in so much interference with insulin’s effectiveness that it’s believed that two to five times as much insulin might be secreted in an overweight person than in a thin person! Using healthy natural sweeteners in moderation, consuming plenty of fermented foods and increasing healthy fats can all help you cut down on carbs and sugar.

2. Fill Up on Non-starchy Veggies, Fats and Proteins

The base of your diet should come from natural fat-burning foods that our species evolved to eat. Of course, every person is somewhat different, so you can personalize your diet made up of whole foods depending on your own unique combination of genetics, health status, activity level, life circumstances and goals.

Overall, we want to aim to eat nutrient-dense, real foods. This means avoiding packaged foods and the presence of artificial ingredients, toxins and antinutrients. We also want to eat plenty of healthy fats, including coconut oil, extra virgin olive oil, wild-caught fish, nuts and seeds that have beneficial effects on insulin balance, gut bacteria, hormones and weight management. Additionally, proteins are also important for beating hunger and reducing insulin spikes. Healthy proteins include wild fish, grass-fed beef, cage-free organic eggs and raw dairy.

3. Exercise Regularly

There are loads of documented benefits of integrating physical activity throughout the day and minimizing sedentary time. Exercise helps us balance insulin and makes our cells more primed for using glucose. This is crucial considering that as more fat is packed away on the body, it interferes with insulin uptake into our muscle tissues.

While different types of exercise can limit cardiovascular risk resulting from visceral obesity in people with metabolic syndrome, a 2013 study published in The International Journal of Cardiology found that high-intensity resistance training induced a faster visceral fat loss in adults than moderate training. (5)

This means high-intensity interval training (HIIT workouts) can help you lose belly fat and most efficiently, but a combination of resistance and aerobic/endurance training also helps. Try whatever type works best for you and keeps you consistent, including burst training, weight training, HIIT workouts and so on.

These workouts can also help you get rid of back fat.

4. Reduce Stress

The importance of pleasure, play and social connection is often overlooked when it comes to fat loss, but we know how important it is to relieve stress in order to beat excess fat. Stress triggers cortisol production and interferes with appetite control, metabolism, sleep and cravings.

Adaptogen herbs can help lower cortisol while stress-reducing techniques like meditation, exercise and reading are also beneficial. There are also benefits of sun exposure (which go beyond vitamin D) and spending time outdoors for reducing stress, so make sure to be active and spend time in nature some way ideally every day.

5. Prioritize Getting Good Sleep

The benefits of sleeping at least seven to eight hours a night (and minimizing exposure to artificial light sources too, ideally) are well-documented when it comes to hormone and weight control. Good rest resets our appetite and stress hormones, boosts our metabolism, and keeps cravings away. To fall asleep fast and get more sleep, try using relaxing essential oils before bed, take a bath, avoid excess caffeine and make sure you sleep in a dark, cool room.

The post Visceral Fat: What It Is and How to Get Rid of It appeared first on Dr. Axe.

The dangers of artificial sweeteners are well-known, with research linking consumption to an increased risk of type 2 diabetes, obesity and cancer.

Additionally, a large-scale prospective study published in September 2022 found that artificial sweetener intake was associated with a greater chance of developing cardiovascular disease.

As if you needed another reason to stop using these chemical-laced sweeteners, all signs point to them being extremely dangerous to your health.

Study Findings: Artificial Sweeteners and Heart Disease

A recent study published in the BMJ that followed 103,388 French adults concluded that artificial sweeteners are not a safe alternative to sugar and are linked to an increased risk of cardiovascular disease.

To assess this connection between heart disease and artificial sweeteners, participants were given questionnaires regarding their health, height and weight, lifestyle, smoking status, professional occupation, number of children, and physical activity.

Three non-consecutive days of 24-hour dietary records were taken for all participants during the first two weeks of the study, which was used as the baseline assessment. Then records were taken every six months thereafter.

Study participants indicated all foods and beverages consumed throughout the day, and after two years, data was compiled to determine dietary patterns.

Throughout the follow-up period, participants submitted biannual health questionnaires and were able to report any new health events, treatments and examinations. For each cardiovascular event declared, participants were contacted by a study physician and asked to provide any relevant medical records.

The mean follow-up duration was nine years, and in that time, 1,502 cardiovascular incidents occurred. Data showed that total artificial sweetener intake was associated with increased risk of heart disease.

Adults with the highest intake of artificial sweeteners, consuming about 78 milligrams per day, had a 9 percent increased risk of cardiovascular disease compared to those who didn’t consume these sweeteners at all.

Of all study participants, 37 percent consumed at least one type of artificial sweetener regularly. Aspartame was the highest consumed artificial sweetener among participants, contributing to 58% of artificial sweetener intake, followed by acesulfame potassium and sucralose.

More than half of the adults in the study consumed artificial sweeteners in soft drinks with “no added sugar” and about 30% used table top artificial sweeteners.

Researchers concluded that these food additives “should not be considered a healthy and safe alternative to sugar.”

Other Dangers of Artificial Sweeteners

Artificial sweeteners have been marketed as a “sugar-free” option that can help you to lose weight and more, but the research is clear: There’s nothing healthy about these food additives. In fact, they are downright dangerous for your health.

They have recently been linked to cancer and are known for contributing to the following health issues and conditions:

• headaches
• migraines
• moodiness
• dizziness
• nausea
• impaired liver and kidney function
• impaired eye sight
• digestive complaints
• weight gain
• obesity
• type 2 diabetes
• inflammatory conditions

Healthier Swaps

It’s time to remove all products containing artificial sweeteners from your diet, which may feel daunting if you’re used to consuming these food additives, but there are much, much healthier options out there.

Some healthy sugar substitutes include:

• Stevia
• Raw honey
• Maple syrup
• Monk fruit
• Dates

Conclusion

• A recent study published in the BMJ concluded that artificial sweeteners are not a safe alternative to sugar and are linked to an increased risk of cardiovascular disease among adults.
• Those who consumed about 78 milligrams artificial sweeteners per day, which is considered a higher amount, had a 9 percent increased risk of cardiovascular disease compared to those who didn’t consume these sweeteners at all.
• Instead of choosing products made with artificial sweeteners, opt for those with natural sweeteners, such as stevia, raw honey, maple syrup and dates.

The post Study Finds Artificial Sweeteners May Increase Risk of Heart Disease appeared first on Dr. Axe.

Almost half a million adults participated in a six-year study to determine the association between tea intake and mortality. The results suggest that drinking at least two cups of black tea daily may reduce your risk of death from common conditions like heart disease and stroke.

Study Findings: Black Tea for Longevity

A study published in September in Annals of Internal Medicine evaluated the associations of black tea consumption with all-cause and cause-specific mortality. Researchers from the National Cancer Institute provided baseline questionnaires to 498,043 men and women from the U.K.

Participants indicated their tea intake and then conducted follow-ups after a median period of 11.2 years.

Results show that higher tea intake was modestly associated with lower all-cause mortality risk among adults who drank two or more cups of black tea daily. Tea consumption also reduced the risk of cause-specific mortality from cardiovascular disease, ischemic heart disease and stroke.

Researchers also found that results of tea drinking were similar whether or not participants also consumed hot coffee, and genetic scores for caffeine metabolism did not impact the findings.

What It Means

This isn’t the first time that tea consumption has been evaluated for its effects on mortality, but usually researchers study green tea because of its antioxidant properties. Some studies suggest that the association between black tea consumption and mortality is weak, with no clear trends across categories of consumption.

However, we know that black tea is also considered a high-antioxidant food, and evidence that black tea can lower mortality risk, as indicated in this recent study, is promising.

This study suggests that drinking two cups of black tea daily can have a significant impact on your health, helping reduce your risk of death generally and when associated with common conditions like cardiovascular disease.

Other Black Tea Benefits

How does black tea lower mortality risk? It’s loaded in polyphenols and antioxidants that impact several aspects of human health.

Black tea benefits include its ability to help:

• lower blood pressure
• improve cholesterol levels
• fight cancer
• reduce risk of diabetes
• improve blood sugar levels
• reduce risk of stroke
• relieve digestive issues
• fight bacterial infections
• reduce cortisol and other stress hormones
• improve mental alertness
• alleviate headache pain

To experience the perks of drinking black tea, be sure to let the leaves (which are ideally organic and loose) steep for at least two minutes. This ensures that you get the beneficial compounds in your tea that fight oxidative stress and support longevity.

Conclusion

• A study published in September in Annals of Internal Medicine found that black tea consumption was linked to a reduced risk of all-cause and cause-specific mortality.
• Results suggested that higher black tea intake was modestly associated with lower all-cause mortality risk among adults who drank at least two cups per day. Tea consumption also seemed to reduce the risk of cause-specific mortality from cardiovascular disease, ischemic heart disease and stroke.
• In addition to this major benefit of black tea highlighted in the study, drinking it can also improve cholesterol levels, reduce the risk of diabetes, fight cancer and relieve digestive complaints.

The post Drinking Black Tea May Lower Risk of Death, New Study Shows appeared first on Dr. Axe.

Recent research suggests that when it comes to coffee, there’s a lot more to consider than its flavor. It turns out that different types of coffee impact cholesterol levels differently, and these effects may be different in men and women.

Study Findings: Brewed Coffee vs. Espresso May Affect Cholesterol Levels

A March 2022 population-based, cross-sectional study published in the journal Open Heart examined how various brewing methods, in particular espresso, were associated with cholesterol levels.

We knew already that coffee can raise cholesterol because of the presence of naturally occurring chemicals, including diterpenes, cafestol and kahweol, and brewing methods can change the content of these compounds. Boiled and plunger coffee, for example, contains higher contents of cafestol and kahweol than filtered coffee and can have a greater impact on cholesterol.

The study explored the association between espresso consumption and serum total cholesterol in an adult and elderly population in Northern Norway. Researchers found that espresso consumption was significantly associated with increased cholesterol, especially among adult men.

Other brewing methods, including boiled/plunger coffee, filtered coffee and instant coffee, had varying effects on cholesterol, with plunger coffee consumption causing a greater increase than filtered and instant coffee.

Different coffee brewing methods affected men and women differently. Espresso coffee consumption was associated with increased serum cholesterol, with a significant impact on men compared to women.

Boiled/plunger coffee was associated in cholesterol increases in both sexes, and filtered coffee had a more prevalent impact in women.

What It Means (How to Choose Coffee vs. Espresso)

Coffee is the most frequently consumed stimulant in the world. Because it’s used in such high amounts, even small effects on human health can have a considerable impact.

When it comes to choosing the healthiest coffee method for cholesterol, reports indicate that filtered coffee is the best choice. Non-filtered coffee, including espresso, contains compounds that raise LDL cholesterol and may be associated with an up to 25 percent increased risk of cardiovascular disease mortality when consuming nine or more cups a day (which is a whole lot of coffee).

However, moderate intake of three to four cups per day is probably harmless and perhaps moderately beneficial, according to researchers. So even if you are an espresso lover, you can continue drinking it, but sticking to low or moderate amounts is better for your health.

Tips for Healthy Cholesterol

Studies show that moderate coffee consumption, about one to four cups daily, is associated with the lowest risk of cardiovascular disease. This is due to the many beneficial phytochemicals found in coffee.

Even with evidence of coffee consumption raising cholesterol levels, research indicates that sticking to moderate intake may actually improve heart health overall.

When it comes to maintaining healthy cholesterol, the key is to raise your HDL cholesterol levels and reduce your LDL cholesterol and triglyceride levels. Here are some lifestyle tips you can incorporate into your daily routine for a big impact:

1. Don’t smoke cigarettes.
2. Increase physical activity.
3. Maintain a healthy weight.
4. Add healthy fats to your diet (like olive oil, nuts and avocado).
5. Cut out refined carbohydrates and sugary foods.
6. Eat more nutrient-dense foods (including fresh fruits and vegetables).
7. Stick to moderate consumption of alcohol and coffee.
8. Reduce or avoid trans fats commonly found in processed and pre-packaged foods.

Conclusion

• A March 2022 population-based, cross-sectional study published in the journal Open Heart found that unfiltered coffee, including espresso, may increase cholesterol levels, especially when consumed in high amounts.
• Consuming low or moderate amounts of high-quality filtered coffee, such as one to three cups per day, is the healthiest approach to drinking coffee.
• Other things you can do to maintain healthy cholesterol levels include avoiding cigarettes, increasing physical activity, adding nutrient-dense foods to your diet, avoiding trans fats and refined carbohydrates, and maintaining a healthy weight.

The post New Study Shows Brewed Coffee vs. Espresso May Affect Cholesterol Levels Differently in Men and Women appeared first on Dr. Axe.

New research released this spring is nothing to sneeze at: Allergies and asthma are linked to heart disease, although the exact cause of the connection isn’t definitive. In fact, it could be a combination of factors.

News of this finding is far-reaching and could impact a large portion of the population. In America, 25 million Americans are currently living with asthma, according to the U.S. Centers for Disease Control and Prevention (CDC). That’s one in 12 people — nearly 8 percent of the population.

Allergies are even more widespread: More than 50 million Americans currently suffer from allergies, including hay fever, skin and food allergies.

Study Findings: Allergies, Asthma Linked to Heart Disease

The study, published in Nature Cardiovascular Research, included about 10,000 adults with at least one allergic disorder. This included asthma, along with respiratory, digestive and skin allergies.

Researchers mined the data from the National Health Interview Survey, a well-known cross-sectional survey of the U.S. population.

Here are some of the key findings:

• Having an allergic disorder was linked to a higher risk of developing high blood pressure and coronary heart disease.
• The risk of high blood pressure was most pronounced in people ages 18 to 57; higher coronary heart disease was most common in those 39 to 57, particularly in Black men.
• While allergies did increase the risk, asthma was a more potent predictor of high blood pressure and heart disease.

While more research is needed, the study authors cautioned, some public health experts believe the findings warrant keeping a closer eye on heart health in people dealing with allergies and asthma.

“For patients with allergic disorders, routine evaluation of blood pressure and routine examination for coronary heart disease should be given by clinicians to ensure early treatments are given to those with hypertension or coronary heart disease,” lead study author Yang Guo, Ph.D., of the Institute of Dermatology at Peking University Shenzhen Hospital, said in a statement.

How to Manage Allergies, Asthma

Allergies and asthma may affect the cardiovascular system in different ways. For instance, previous research published in 2020 found asthma increases a person’s risk of developing atrial fibrillation, a risk factor for stroke.

Although inflammation was thought to be the initial culprit, that didn’t necessarily play out in the research, leading the research team to say, “There may be specific unique patterns of inflammation not identified or even other non-inflammatory pathways that may be driving an increased risk.”

Some of the medications used for asthma and allergies could also impact heart disease risk. Those containing pseudoephedrine or similar ingredients can increase blood pressure and heart rate, which could be particularly harmful for people with heart disease.

People with or at risk for heart disease should consult with a health care provider if taking anti-histamine allergy drugs, since some can have cardiac-related side effects.

If you’re someone dealing with allergy and/or asthma symptoms, there are complementary ways to help bring relief, in addition to your medicine.

Home remedies for asthma and allergies includes things like:

• Eating a diet rich in colorful fruits and vegetables
• Making sure cruciferous vegetables like Brussels sprouts and broccoli are part of your meals
• Getting enough fatty acids rich in omega-3s
• Eating foods rich in vitamin B5, like shiitake mushrooms and avocados
• Avoiding processed foods as much as possible
• Doing the elimination diet to find out your food triggers
• Avoiding fragranced products, including things like scented air fresheners, cleaning products perfumes, colognes, candles and laundry detergents

How to Protect Your Heart

The dietary recommendations above will also benefit your heart, and while focusing on your diet and movement can go a long way to improving your heart health, you should focus on your connections with others, as well.

Even loneliness can impact your heart in negative ways, so consider becoming part of a social circle that cooks healthy meals together, a community garden, or a neighborhood group that goes for walks or wheelchair outings for increased social stimulation, healthier meals and more exercise.

Conclusion

• A new study supplied more evidence to the idea that allergies and asthma can increase a person’s risk of cardiovascular disease.
• If you take allergy medicine and are dealing allergies and/or asthma, you may want to ask for additional heart monitoring.
• There are many ways to reduce asthma and allergy symptoms, including eating healthier, finding allergy triggers and avoiding fragranced products, among others.

The post Allergies, Asthma Linked to Heart Disease appeared first on Dr. Axe.

Cardiovascular diseases, including coronary heart disease and heart attacks, are the leading cause of death in the United States and many other developed countries. Each year in the U.S. alone, nearly 700,000 people die from heart disease, split almost equally among men and women.

What are the signs of an unhealthy heart? Many people don’t realize that signs of heart disease in women can differ from those in men.

An alarming new finding is that women often don’t realize they have heart disease or that they’re at risk for suffering from a heart attack.

Study Findings: Signs of Heart Disease in Women Often Missed

A May 2022 study published in the Journal of the American Heart Association found that heart disease in women is often undiagnosed and under-treated, and at times it’s even dismissed by health care providers. This is especially true for women of color, who typically wait longer to be seen by physicians.

Based on data from 29 million emergency room sessions, women seem more likely to ignore signs of heart disease or a heart attack and to wait longer to receive help when they do notice symptoms. When women do seek professional help for signs of heart problems, such as by visiting the emergency room, they are less likely to be admitted to the hospital or to be treated quickly.

Why is this the case? It’s believed that women who have heart attacks are less likely than men to experience obvious symptoms, such as sharp chest pains.

Women with heart issues report experiencing symptoms that can be attributed to other health problems but missed when it comes to indicating cardiovascular problems.

For example, shortness of breath, cold sweats, fatigue and jaw and back pain seem to be common among women suffering from heart issues, which can lead doctors to delay identifying and treating the underlying problem.

What It Means

About one in every five deaths among adult women in the U.S. is caused by heart disease. The earlier it’s detected, the less likely heart disease is to lead to a heart attack or death.

This means that early detection and intervention are critical for saving lives.

How do you detect early heart disease?

Experts recommend that women or men with heart disease risk factors, plus symptoms such as pain, get help right away if they notice symptoms appearing or changing.

The study also points out: “Obtaining an electrocardiography test within 10 minutes of arrival to the ER is a Class I recommendation for patients with chest pain, because electrocardiography testing can aid in the early diagnosis and treatment of AMI (Acute myocardial infarctions).”

Young women with chest pain should not delay seeking help immediately for problems such as sudden pain, fatigue or palpitations.

Medical staff should be aware that women are less likely to be triaged as immediate/emergent and more likely to experience longer wait times compared with men when they do visit an ER.

The bottom line: It’s crucial that all people suffering from the same symptoms (such as chest pains) be treated with care right away, which can help prevent complications and save lives.

Symptoms of Heart Disease in Women

About one in 16 women over the age of 20 living in the U.S. has coronary heart disease.

How does a woman know if she has heart problems? The most common signs of heart disease in women include:

• Chest pains, also called angina, which can range from dull to heavy to sharp (although the study above found that chest pain is less likely to be attributed to heart disease in women, especially young women and women of color, than in men)
• Abdominal and back pain
• Neck, jaw or throat pain
• Fatigue/malaise

Other symptoms and warning signs that are less common include:

• Indigestion, nausea, heartburn and vomiting
• Arrhythmia/heart palpitations, which feels like fluttering in the chest
• Dizziness
• Shortness of breath
• Swelling of the feet, ankles, legs, abdomen or neck veins

What are the first signs of a weak heart?

Often they include fatigue and weakness; swelling in the legs, ankles and feet; and rapid or irregular heartbeat. You can see that chest pains are not the only warning sign.

Even though some women experience symptoms of cardiovascular disease or heart attacks, not all do. So-called “silent heart disease” can be a killer because it isn’t always noticeable or treated. In some cases, women only learn they have heart disease due to emergencies, such as having a heart attack or sudden, intense chest pains.

Tips to Protect Heart Health

Many women who develop heart disease or have heart attacks have risk factors prior to be diagnosed. The biggest risk factors include having:

• High blood pressure
• High LDL (low-density lipoprotein) cholesterol
• Obesity
• Diabetes
• Some combination of these conditions, called metabolic syndrome

First and foremost, if you’re at increased risk for heart disease, do your best to manage these conditions. Make sure to visit your doctor for advice and help with monitoring your progress.

A number of diet and lifestyle habits can help lower your risk for developing cardiovascular disease, such as:

• Eating a healthy, whole foods diet, such as one high in plant foods, fiber, healthy fats like omega-3s and antioxidants
• Quitting smoking and using drugs
• Not abusing alcohol
• Maintaining a healthy weight/avoiding becoming overweight or obese
• Exercising regularly and avoiding a sedentary lifestyle
• Getting enough sleep every night (about seven to nine hours)
• Managing stress, so it doesn’t contribute to hormonal problems and high blood pressure

Conclusion

• Heart disease is the No. 1 cause of death globally and in America, for both men and women.
• The symptoms of heart disease vary, depending on the type of condition, and some women don’t experience any symptoms at all until they are faced with an emergency situation.
• Signs of heart disease in women can include chest, back, jaw or neck pain; fatigue; and indigestion.
• To protect yourself from heart disease, including heart attack symptoms, change your diet and lifestyle. Focus on eating a healthy, well-balanced diet, exercise regularly, reduce stress, get enough sleep and don’t smoke.

The post Study Finds Signs of Heart Disease in Women Often Missed appeared first on Dr. Axe.

We know that coronary heart disease is the leading cause of death among adults in the United States, but a recent study that collected 60 years of data indicates that heart disease prevention is working.

When middle-aged adults across six decades were analyzed for their lifetime risk of cardiovascular disease for “The Framingham Study,” researchers found that both men and women are developing heart disease later in life and less often.

The study authors conclude that postponed cardiovascular events may be the result of a greater life expectancy in recent decades, but the long-term risk of heart disease has decreased — and this underscores the need for continued preventive public health measures.

Study Findings: Heart Disease Prevention Methods Working

An analysis published in Circulation in April 2022 assessed data in three 20-year periods from a single community to measure what’s called “remaining lifetime risk” (RLR) for atherosclerotic cardiovascular disease.

Here’s what you need to know about the study:

• Data for adults in three epochs or time periods (1960–1979, 1980–1999 and 2000–2018) was collected and evaluated.
• The risk of a cardiovascular event, including myocardial infraction, coronary heart disease death or stroke, from 45 years old in the three time periods was compared.
• Of the adult participants, 56 percent were women, and 94 percent were white.
• When measuring cardiovascular episodes or death, researchers categorized adults by risk factors, including sex, body mass index, blood pressure and cholesterol levels, diabetes, and smoking.
• Researchers concluded that since 1960, overall life expectancy has increased by 11.9 years for women and 10.1 years for men.
• The lifetime risk of development heart disease fell from one in three women and one in two men between 1960–1979 to less than one in four women and one in three men between 2000–2018.
• Compared to the 1960–1979 group, cardiovascular events occurred later in life for both sexes from 2000–2018, occurring, on average, 10 years later for women and eight years later for men.

What It Means

This 60-year study suggests that in recent decades there has been a postponement of heart disease and greater life expectancy for both men and women. While this is promising news and highlights the importance of preventative measures and education surrounding heart health, there are some study limitations to keep in mind.

The study participants were predominately white and living in northeastern areas of the United States. The lifelong risks of cardiovascular events may vary among other locations and ethnicities.

That said, the data collected for this study shows that educational efforts regarding heart disease prevention has been useful in recent years, especially in pinpointing major risk factors, including tobacco use, obesity, high blood pressure and diabetes.

Continuing to focus on preventing these contributors to heart disease is sure to move the needle going forward.

Tips for a Healthy Heart

When it comes to maintaining a healthy heart, lifestyle changes go a long way. Here’s what you can do today to greatly reduce the risk of heart disease:

1. Eat a balanced diet. A healthy, balanced diet includes high-quality protein sources, healthy fats, complex carbohydrates, herbs and spices, and fresh fruits and vegetables. When you crowd your plate with these foods, you get a range of nutrients in your diet and help the body maintain optimal health.
2. Avoid inflammatory foods. Reduce or avoid foods that hinder heart health, including refined carbohydrates, processed meats, sugary foods, packaged snacks and foods made with artificial sweeteners.
3. Exercise daily. Moving your body is critical for avoiding cardiovascular events. Get your blood pumping throughout the day by taking walks, doing yoga, swimming, biking, jogging, lifting weights or stretching.
4. Reduce stress. Long-term increased cortisol levels will cause inflammation and impact the health of your heart. Relieve chronic stress with relaxing exercises, more face-to-face interactions, more time outdoors, journaling, meditation and prayer, or talk therapy.
5. Get enough sleep. Opt for seven to nine hours of sleep per night, beginning with a consistent p.m. routine that allows you to unwind and “turn off” your brain for the night.
6. Don’t smoke. Smoking or using tobacco products will increase your risk of heart disease.
7. Try heart healthy supplements. Omega-3 fish oil, curcumin, coenzyme Q10 and carotenoids are commonly used to control inflammation and promote cardiovascular health.

Conclusion

• An analysis published in Circulation assessed data in three 20-year periods from a single community to measure how the lifetime risk for atherosclerotic cardiovascular disease has changed over time.
• Researchers found that U.S. heart disease prevention is working, at least in some capacity, based on the data.
• Compared to decades ago, both male and female adults are living longer and experiencing cardiovascular events later in life and less frequently.
• Although more data on adults in other areas of the country and other ethnicities is needed, this study highlights the importance of minimizing risk factors for heart disease and using a preventative approach to health.

The post Study Reveals U.S. Heart Disease Prevention Is Working appeared first on Dr. Axe.

It’s no secret that heart disease is an epidemic in the United States. After all, the American Heart Association reports that nearly half of Americans have heart disease, and according the Centers for Disease Control and Prevention, it continues to be the No. 1 killer in the U.S.

The good news is there are many ways you can prevent and combat this deadly condition with lifestyle and dietary changes, and this is true no matter what type of diet you follow. In fact, new research published in February 2022 in the journal Advance in Nutrition found evidence that a plant-based omega-3 supports heart health — and as an added bonus, this type of omega-3 also benefits cognitive health.

Study: Plant-Based Omega-3 Supports Heart, Cognition

Published by Oxford University Press on behalf of the American Society for Nutrition, this analysis examined several different bodies of research on alpha-linolenic acid (ALA), a vegetable-based omega-3 fatty acid. The examination spanned the globe, including studies and researchers from the Fatty Acid Research Institute in South Dakota, Penn State University’s Department of Nutritional Services and several organizations in Spain.

The researchers looked at meta-analyses, observational studies, randomized controlled trials and epidemiological studies specifically on ALA to determine its effects on heart and brain health. Here’s what they found:

• Increasing dietary ALA is linked with a 10 percent lower risk of heart disease and 20 percent lower risk of fatal coronary heart disease.
• Dietary ALA can reduce cholesterol, triglycerides and blood pressure.
• Epidemiological studies and trials show ALA’s anti-inflammatory effects.
• Research points to ALA helping decrease diabetes risk as well.

That’s not all. According to the study authors, “The role of ALA in cognition is in the early stages but shows promising evidence of counteracting cognitive impairment. Much has been learned about the health benefits of ALA and with additional research we will be better positioned to make strong evidence-based dietary recommendations for the reduction of many chronic diseases.”

All of this evidence points to ALA helping boost both heart and brain health. This isn’t surprising given all the benefits of omega-3s.

How to Get ALA Into Your Diet

Two of the top sources of alpha-linolenic acid are walnuts and flaxseeds. There are innumerable ways to get these into your diet.

You can add walnuts to salads, munch on a handful as a snack or try some of the following recipes:

• Raw Walnut Tacos Recipe
• Raw Brownie Bites Recipe
• Cheesy Spaghetti Squash Recipe
• Mango Walnut Spinach Salad Recipe

Flaxseeds can be used in many of the same ways. Here are a few flaxseed recipes to try:

• Citrus Flax Green Smoothie Recipe
• No Bake Coconut Cookies Recipes
• Black Bean Burger Recipe

Other sources of ALA include:

• Safflower oil
• Sunflower seeds
• Pine nuts
• Soybean oil
• Sunflower oil
• Corn oil
• Pecans
• Sesame oil
• Brazil nuts

Consume more of these foods, especially nuts and seeds as opposed to some of the oils, to get more plant-based omega-3 into your diet and support heart and cognitive health.

Conclusion

• Alpha-linolenic acid is a plant-based omega-3 fatty acid.
• Research published in February 2022 found evidence that ALA supports heart health and shows promise for cognition.
• Examining a wealth of studies, the authors noted that dietary ALA consumption was linked to a lower risk of heart disease and reduced cholesterol, triglycerides and blood pressure — all risk factors for heart disease.
• They also noted ALA’s anti-inflammatory effects to combat chronic disease, its potential in preventing diabetes risk and even promise for cognitive benefits.
• To get more of this plant-based omega-3 into your diet, consume walnuts, flaxseeds, along with other nuts and seeds and their oils.

The post Alpha-Linolenic Acid: Plant-Based Omega-3 Supports Heart, Cognition appeared first on Dr. Axe.

A study published last month in the Journal of the American Heart Association examined the relationship between avocado intake and long-term risk of cardiovascular disease. It turns out that eating avocado twice a week for heart health can have significant benefits.

The findings serve as yet another example of why avocado is one of the world’s healthiest superfoods. You should eat avocado twice a week for heart health and the health of your brain, skin and digestion and more!

Study Findings: Avocado Twice a Week Protects Heart

A March 2022 study including over 110,000 people examined the potential relationship between avocado consumption and the risk of long-term heart disease. All study participants were free of cancer, coronary heart disease and stroke at baseline, and their diets were assessed every four years.

After 30 years of follow-up, researchers found that those with higher avocado intake (consuming it twice a week) had a 16 percent lower risk of cardiovascular disease and a 21 percent lower risk of coronary heart disease.

This data suggests that replacing half a serving per day of other fatty foods, including margarine, butter, cheese and processed meats, can significantly reduce your risk of developing heart disease in the future.

Other Avocado Benefits

Avocado is a nutrient-dense fruit that contains healthy fats, phytonutrients, fiber, potassium, magnesium and folate.

It’s an excellent source of oleic acid, an omega-9 fatty acid that has proven to benefit heart health by reducing blood pressure and lowering cholesterol. Many avocado benefits come from this monounsaturated fatty acid.

In addition to avocado benefiting heart health, consuming the super fruit regularly may also:

• reduce the risk of metabolic syndrome
• protect against insulin resistance and diabetes
• support eye, skin and hair health
• promote weight loss and healthy BMI status
• support healthy digestion
• boost mood
• improve arthritis symptoms
• fight cancer cell growth

How to Add to Diet

The good news about avocado reducing the risk of heart disease and other major health concerns is its taste and versatility. It can be added to smoothies, salads, dips and sauces. You can even make avocado ice cream or chocolate mousse.

Make sure the fruit is soft before cutting into it, and then scoop it out of the green flesh. It can be cubed and added to salads, mashed as a topping to wraps or burgers, or used to make dips like guacamole.

In smoothies, avocado serves as the creamy ingredient that provides healthy fats while improving the texture.

Want some easy and healthy recipes containing avocado to get started? Try these:

• Avocado Grilled Cheese
• Avocado Bison Burger
• Avocado Salad Wrap
• Chocolate Avocado Mousse

Conclusion

• A March 2022 study published in the Journal of the American Heart Association examined the potential relationship between avocado consumption and the risk of long-term heart disease.
• The study included over 110,000 people, who were were free of cancer, coronary heart disease and stroke at baseline.
• After 30 years of follow-up, researchers found that those with higher avocado intake (consuming it twice a week) had a 16 percent lower risk of cardiovascular disease and a 21 percent lower risk of coronary heart disease.

The post Eat Avocado Twice a Week for Heart Health appeared first on Dr. Axe.

Cranberries are well-known for their ability to relieve urinary tract infections and reduce inflammation, but did you know that they are also good for vascular health? A new study suggests that consuming whole cranberry powder can support healthy blood flow by mediating artery dilation.

This is just another study indicating that cranberry consumption improves health health and serves as a meaningful natural remedy in your medicine cabinet.

Study Findings: Daily Cranberry Consumption Improves Heart Health

A double-blind, randomized, controlled trial published in Food & Function last month investigated the vascular effects of freeze-dried whole cranberry consumption in healthy men.

The trial involved 45 healthy male adults who were randomly allocated to one month daily consumption of either cranberry (nine grams of cranberry powder in water, providing 525 milligrams total polyphenols) or a control, providing powder with zero polyphenols. Tests on flow-mediated dilation, heart rate, blood pressure, blood lipids and blood glucose were measured at baseline on day one and after one month of consumption.

Researchers found that cranberry consumption significantly increased flow-mediated dilation, or the widening of arteries when blood flow increases. They also noted an increase in plasma and urine polyphenol metabolites.

Although there were no significant changes reported for heart rate and blood pressure, the trial concluded that acute and daily consumption of whole cranberry powder for one month can improve vascular function in healthy men and improve specific metabolite profiles in plasma.

Other Cranberry Benefits

Cranberries are one of the top antioxidant foods, and they contain an impressive collection of phytonutrients, including quercetin and anthocyanins. They are also a good source of vitamin C, manganese and other micronutrients.

In addition to their positive effects on vascular health, other cranberry benefits include:

• Preventing and relieving UTIs
• Reducing inflammation
• Fighting free radical damage
• Reducing the risk of certain cancers, including breast, lung, colon and prostate cancer
• Boosting immune system function
• Relieving digestive complaints
• Reducing bloating
• Reducing blood pressure
• Increasing beneficial HDL cholesterol

How to Consume More Cranberries

Because cranberries are used as a natural remedy for a number of health concerns, they are available in many forms, including as capsules, tablets, powders and extracts. If you’re supplementing with these types of products, follow the label directions for best use.

Beyond cranberry supplements, you can easily include the tart fruit into several recipes, including both savory and sweet dishes. They can be eaten raw, cooked or in dried form. Add them to salads, trail mix, cereals, oatmeal and smoothies.

Some of the best cranberry recipes include:

• Cranberry apple cider, which also includes orange, cinnamon and ginger for a warming and healthy beverage
• Pear cranberry salad made with a dijon mustard dressing and goat cheese
• Cranberry sauce with pecans, cinnamon and maple syrup

Other Heart Tips

Dietary and lifestyle changes will certainly work to boost heart health and reduce the risk cardiovascular-related issues. Here are some simple tips to get you on the right path to optimal heart health:

1. Eat a balanced diet. Opt for healthy, anti-inflammatory foods, and reduce your consumption of sugary, processed and packaged foods. Some of the best choices include fresh fruits and vegetables, whole grains, legumes, nuts, seeds, herbs and high-quality, organic meats.
2. Exercise regularly. Moving your body regularly and getting your blood pumping supports cardiovascular health.
3. Reduce stress. Chronic stress leads to increased cortisol levels, which can cause inflammation and heart-related issues.
4. Get enough sleep. Aim for seven to nine hours of sleep every night for optimal health.
5. Don’t smoke. Research shows that smoking is a major risk factor for heart disease.
6. Use supplements. Heart-healthy supplements include omega-3 fish oil, coenzyme Q10, curcumin and garlic.

Conclusion

• A double-blind, randomized, controlled trial published in Food & Function last month investigated the vascular effects of freeze-dried whole cranberry consumption in healthy men.
• Researchers found that consuming cranberry powder increased flow-mediated dilation, or the widening of arteries when blood flow increases. They also noted an increase in plasma and urine polyphenol metabolites.
• In addition to its benefits for vascular health, eating cranberries is also great for immune system function, preventing or treating UTIs, reducing inflammation and fighting free radical damage.

The post New Study Shows that Daily Cranberry Consumption Improves Heart Health appeared first on Dr. Axe.

A diet rich in protein is linked to a number of health benefits for both middle-aged and older adults, including help with weight management, bone health and retention of muscle mass.

Can protein lower high blood pressure? It seems that eating different types of protein sources, including both plant and animal proteins, is the key to supporting heart health.

Research suggests the opposite is also true: Eating too much of one type of protein, especially red meat and processed meat, can increase the risk for health problems, including hypertension.

Study: Protein Variety May Lower Hypertension Risk

A 2022 study published in the journal Hypertension sought out to determine the relationships between variety of protein sources in people’s diets and their risk for developing hypertension (high blood pressure). The study included more than 12,100 participants who completed the China Health and Nutrition Survey.

Researchers involved in the study tracked participants’ protein intake over the course of three days, specifically the variety and quantity of proteins that people consumed from eight major food sources. Six years later, researchers followed up with the participants to record who developed hypertension, defined as systolic blood pressure ≥140 mm Hg and diastolic blood pressure ≥90 mm, or physician-diagnosed hypertension.

Findings showed that there was a significantly lower risk of developing hypertension (about 66% less risk) among those with higher variety of protein sources in their diets, including a mix of fish, eggs, poultry, legumes, whole grains and small amounts of meat.

For the best protection against hypertension, people needed to consume at least four different protein sources throughout the week. Too many refined grains, red meat and processed meat, and even high amounts of whole grains and poultry without enough inclusion of other foods, was found to be linked to higher hypertension risk.

As the study explains, “for each protein, there is a window of consumption (appropriate level) where the risk of hypertension is lower. In summary, there was an inverse association between the variety of proteins with appropriate quantity from different food sources and new-onset hypertension.”

How to Add Protein Variety to Diet

Based on the above information, what protein is good for hypertension? It seems to be most important to mix up the types of proteins that you eat, such as by eating plenty of plant proteins (like legumes, whole grains, nuts and seeds) and also small to moderate amounts of animal proteins (like meat, fish, eggs and poultry).

Overall, the best type of diet for high blood pressure is one that is high in antioxidants, fiber, vitamins and minerals. Studies show that people who follow the DASH diet or Mediterranean diet (or both combined, called the MIND diet) tend to benefit from the best cardiovascular health.

Specifically, it’s important to avoid eating a high-sodium/salt diet and to eat plenty of potassium-rich foods to maintain normal blood pressure, such as leafy greens, avocado, bananas, potatoes, oranges and yogurt. Refined grains and processed meats should also be avoided.

Below are foods that help lower blood pressure, including protein foods from a variety of sources:

• Legumes and beans, including black beans, chickpeas, lentils, etc.
• Veggies, including leafy greens like spinach and kale, broccoli, beets, celery, tomatoes, potatoes, avocado, and so on
• Fruits, including berries, bananas and melon
• Nuts, such as pistachios, walnuts and almonds
• Seeds, including flax, hemp, chia, sunflower seeds, etc.
• Whole grains, such as oats, quinoa, brown rice and buckwheat
• Olive oil, sesame oil, flax oil and avocado oil
• Dark chocolate
• Unsweetened dairy products, such as yogurt and kefir
• Wild-caught fish
• Cage-free eggs
• Pasture-raised poultry
• Small amounts of grass-fed meats

Other Tips for Blood Pressure Maintenance

What else reduces the risk of hypertension? Here are some natural ways to lower blood pressure using healthy lifestyle changes:

• Get enough exercise, including a combination of aerobic exercise and strength training.
• Quit smoking and don’t overconsume alcohol.
• Manage stress by engaging in relaxing activities, like spending time outdoors, reading, meditating, yoga, journaling, etc.
• Consider taking fish oil, which is high in EPA and DHA forms of omega-3 fatty acids that help reduce inflammation.
• Also try supplementing with magnesium and coenzyme Q10, which is an antioxidant critical for supporting heart health.
• Try using essential oils, including black pepper essential oil, alpinia zerumbet oil, bougriba oil and valerian oil.

Conclusion

• Does protein cause hypertension? A new study found that protein variety may lower hypertension risk.
• Diets that include a variety of protein sources, both plants and protein, tend to protect against high blood pressure/hypertension the best.
• To aid in heart health, mix up the types of proteins that you eat, such as by eating legumes, whole grains, nuts and seeds, grass-fed meat, fish, eggs and poultry.

The post Study: Protein Variety May Lower Hypertension Risk appeared first on Dr. Axe.

Many can attest that it’s good for the soul, but is gardening good for the heart? Does it “count” as exercise?

A new study published in the Journal of the American Heart Association aimed to answer the question, particularly when it comes to more mature women.

The researchers also looked at housework to see if that’s good for your heart, too.

Coronary heart disease is the top killer of adults, and it has been since 1921 — so any new findings have broad implications for saving lives.

Study Findings: Housework, Gardening Boost Heart Health for Older Women

Researchers followed postmenopausal women over age 62 for a little over six years and found that women performing “daily life movement” like gardening and housework for at least four hours a day were 43 percent less likely to be diagnosed with heart disease compared to women who tallied less than two hours a day.

“The study demonstrates that all movement counts towards disease prevention,” says lead author Steve Nguyen, Ph.D., MHP, a postdoctoral scholar at University of California, San Diego. “Spending more time in daily life movement, which includes a wide range of activities we all do while on our feet and out of our chairs, resulted in a lower risk of cardiovascular disease.”

The study brings to light that focusing solely on structured weight training and cardio workouts isn’t the only way older women can take steps to protect their heart health.

“Much of the movement engaged in by older adults is associated with daily life tasks, but it may not be considered physical activity. Understanding the benefits of daily life movement and adding this to physical activity guidelines may encourage more movement,” says senior author Andrea LaCroix, Ph.D., MPH, chief of the Division of Epidemiology at UC San Diego.

Heart Disease Risk Factors for Older Women

Heart disease is a blanket term that includes common illnesses in women like:

• Coronary artery disease
• Arrhythmia
• Heart valve diseases
• Microvascular disease
• Cardiomyopathy and congestive heart failure
• Broken heart syndrome

Heart disease in women is the No. 1 cause of death in female adults. In fact, one in five women will die because of it.

When it comes to heart attacks specifically, older women fare much worse than men, making it more important than ever to identify risk factors and new prevention strategies.

“Older women are less likely to survive their first heart attack and more likely to develop heart failure following their first heart attack when compared to men,” according to Penn State researcher Donna Korzick, Ph.D., professor of physiology and kinesiology.

The main risk factors for heart disease in older women include:

• Hypertension
• High cholesterol/triglycerides
• Impaired blood glucose
• Smoking cigarettes
• Sedentary lifestyle
• Eating a poor diet full of processed foods

Interestingly, some of the risk factors, especially high blood sugar, are even more dangerous for women compared to men.

Other Ways to Support Heart Health

• Manage your stress.
• Schedule downtime, and avoid overcommitting.
• Eat lots of vegetables, fruits, beans and other whole foods.
• Try gentle yoga, including calming breathing exercises and relaxation.
• Avoid harsh cleaning products. Emerging research suggests the plastic and fragrance chemicals called phthalates can increase the risk of heart disease.

Conclusion

• Heart disease is a top killer of women.
• Older women are less likely than men to survive their first heart attacks.
• Exercise helps protect against heart disease, but simply being active throughout the day by doing housework and gardening can reduce the risk of heart disease by up to 43 percent, according to a recent study.
• To improve your heart and the entire ecosystem, learn how to garden with plants native to your region.
• Opt for more natural cleaning practices, and avoid synthetically fragranced products.
• “The Living Landscape” is a great book to get started.

The post Housework, Gardening Boost Heart Health for Older Women appeared first on Dr. Axe.

There is an odd trend going on as it relates to the incidence of stroke in the United States: The rate of strokes is declining in Americans aged 75 and over while it’s actually increasing in adults under 50 years old. Perhaps even more curiously, new research from the American Heart Association (AHA) shows a deadly type of stroke is on the rise among young and middle-aged adults in the U.S.

That makes it all the more imperative to keep an eye out for the warning signs of a stroke and help prevent strokes in the first place.

Study: Deadly Stroke on Rise

A team of researchers from Houston Methodist Hospital, along with one from the University of Cincinnati’s Department of Neurology and Rehabilitation Medicine, examined U.S. Census Bureau and the Nationwide Inpatient Sample data to unearth trends in the incidence of intracerebral hemorrhage (ICH) stroke over a 15-year period (2004–2018). This type of debilitating and deadly stroke causes bleeding in the brain and often leads to brain damage.

The researchers broke the data out into four groups:

1. 18–44 years old
2. 45–64 years old
3. 65–74 years old
4. 75 years old and older

Here is what the results, published in the AHA’s journal Stroke, revealed:

• 11% increase in ICH rate among all U.S. adults over the 15 years examined
• 38% increase among 18–44-year-olds
• 33% increase among 45–64-year-olds
• 24% increase among Black Americans
• 13% increase among males
• 16% increase in hypertension
• 130% increase in use of anticoagulant drugs

That’s not all. As Laura Williamson relayed in an article for American Heart Association News:

ICH increased at a faster rate for adults under age 65 compared to those 75 and older. The rate of increase also varied by region, climbing faster in the South, West and Midwest than it did in the Northeast. ICH stroke rates were 43% higher for men than women.

Among those who had ICH strokes, the percentage of people who had high blood pressure also rose, from 74.5% to 86.4% over the study period.

What It Means

This is truly an alarming trend that led to the researchers to conclude:

Despite improvements in control and prevention of risk factors, nationwide ICH incidence has increased in the past 15 years. Minority populations continue to experience disparate ICH burden. Higher rates of increase in ICH incidence among young and middle-aged Americans are particularly concerning and warrant targeted primary prevention programs.

As a result, they added that “rising ICH incidence among young and middle-aged Americans warrants ICH prevention strategies targeting these economically productive age groups.”

Dr. Karen Furie, chief of neurology at Rhode Island Hospital and chair of the department of neurology at Brown University’s Warren Alpert Medical School in Providence, agreed. Here’s what she told Williamson: “From a public health perspective, these results are troubling and indicate risk factors are not being well managed in young adults in the U.S.

“… Earlier onset of this disease is very alarming and indicates we need to be more aggressive with primary prevention.”

Tips to Help Prevent Stroke

It’s vital to take care of your heart to help prevent strokes. Here are some things you can do to help reverse the deadly stroke on the rise trend:

• Maintain healthy blood pressure by eating a high blood pressure diet that focuses on high-antioxidant vegetables, fruit, lean protein, beans, legumes, healthy fats, whole grains (ideally sprouted) and organic, unsweetened dairy products.
• Manage weight, since obesity is a major risk factor for both heart disease and stroke.
• Avoid or quit smoking.
• Keep cholesterol in check by consuming cholesterol-lowering foods and avoiding unhealthy processed foods.
• Prioritize sleep.
• Get enough vitamin D.
• Avoid or limit artificial sweetener consumption.
• Don’t abuse alcohol.
• Exercise regularly, and avoid a sedentary lifestyle.

Conclusion

• According recent research published by the American Heart Association, a deadly form of stroke, intracerebral hemorrhage (ICH), is on the rise among adults in the U.S. Over a 15-year period, ICH incidence has risen by 11% overall.
• The rate is increasing most among 18–44-year-olds, followed by those 45–64 years old. It’s also rising more among Black Americans and males.
• The AHA researchers and other medical experts urge adults to be more aggressive in preventing ICH stroke and focusing on heart health at a young age.
• Ways to help prevent stroke and maintain a healthy heart include eating a healthy diet, keeping weight in check, avoiding or quitting smoking, getting enough sleep and vitamin D, exercising regularly, and avoiding a sedentary lifestyle.

The post Deadly Stroke on Rise Among Young, Middle-Aged Adults appeared first on Dr. Axe.

There is something so therapeutic about slowing down and taking a warm bath, but the benefits of bathing in a tub go far beyond a few minutes of relaxation. Emerging research suggests creating a regular tub bathing routine could play a role in transforming your health.

Here are some incredible benefits of taking a bath that may inspire you to schedule some extra soak time!

Habitual Bathing = 28% Lower Risk of Cardiovascular Disease

You may have heard about cold shower benefits, but if the thought of that makes you shiver, consider a warm bath instead. A landmark 2020 study investigating the effects of habitual bathing in 30,000 people in Japan over a nearly 20-year period found that regular tub time reduced the risk of cardiovascular disease by 28 percent.

In the study, the frequency of baths mattered, but the temperature did not.

Those who enjoyed warm, lukewarm or hot baths “almost every day” received the most cardiovascular protection compared to those who only took sporadic baths throughout the week. Interestingly, the temperature of the water was not a factor, although most bathers in Japan soak in baths 104 to 107 degrees Fahrenheit.

Daily Baths Are Linked to Lower Stroke Risk

The same Heart study looking at Japanese bath habits also found a link between daily bathing and stroke risk, with those taking a bath every day having a 25% lower risk of stroke compared to people who bathed zero to two times a week.

Still, researchers note that hot baths can cause dizziness and issues in people with low blood pressure and said caution is needed, along with more research on the potential benefits of taking a bath in cooler water.

Evening Baths = Better Sleep

One of the benefits of taking a bath in the evening includes better sleep. One study looked at the effects of evening bathing on two groups:

• People 65 to 83 years old
• People 17 to 22 years old

Younger adults reported feeling warmer, while older study participants noted falling asleep more quickly and getting higher quality sleep.

Interestingly, researchers noticed less body movement during the first three hours of sleep, suggesting that a bath before sleep enhances the quality of sleep, particularly in the elderly.

A pre-bedtime bath can also help dilate the skin’s blood vessels, which can help the body release excess heat for more comfortable sleep.

If you need more reasons to take a bath, consider these other health benefits of carving out more tub time:

• Better breathing
• Reduced inflammation and glucose control
• Increases in body heat can trigger the brain to release more depression-fighting serotonin

Benefits of Baths vs. Showers

Although tub bathing is popular in Japan, showering is still the most common form of bathing around the world. This is significant because when a team of researchers compared showering versus immersion bathing in warm water for 10 minutes, striking perks emerged for tub bathers.

Immersing yourself in warm water induces vasodilation and increases blood flow, which carries more oxygen and nutrients to the rest of the body. As you can imagine, this leads to all sorts of improvements in:

• Fatigue
• Stress
• Pain
• Skin
• Mental health

Interestingly, tub bathers also experienced less:

• Tension and anxiety
• Anger and hostility
• Depression and dejection

There are bath benefits you won’t get when taking a shower. Researchers explain that immersion bathing — not shower bathing — exerts hyperthermic action that induces increased blood flow and helps flush out more metabolic waste, helping people feel better both physically and mentally.

How to Take Your Bath to the Next Level

1. Add a cup of epsom salt to your bath water for a magnesium-rich detox boost.
2. Avoid using commercial bath bombs, bubble baths and soaps that contain “fragrance” or “fragrance oils” on the label. Synthetic scents are common in bath products, and ingredients have been linked to hormone imbalances, asthma and even certain cancers.
3. Consider making your own homemade bubble bath with calming lavender and chamomile.
4. Practice diaphragmatic breathing. Take this time to relax and reconnect with your breath. On each inhale, picture your diaphragm muscle drawing down as your lungs fill with air. Let your belly relax and rise with each inhale, and lower with each complete exhale.

Final Thoughts

• Tub, or immersion, bathing is an ancient form of hydrotherapy with a host of health benefits.
• Bath benefits include better sleep, improved stress hormone profile, lower risk of heart attack and stroke, pain relief, and more.
• To add to your bath’s detoxifying effects, add a cup of epsom salt to your bathwater, but skip commercial scented bubble baths and “bath bombs” that contain concerning chemicals.

The post How Bathing in a Tub for 10 Minutes Changes Your Mindset (& Much More!) appeared first on Dr. Axe.

A dangerous additive is likely lurking in your peanut butter and jelly sandwiches — and thousands of other foods that could wind up on your plate.

I recently interviewed author and activist Vani Hari, AKA The Food Babe, to chat about common ingredients lurking in people’s pantries.

And this one tops her list…

Dangerous Additive Alert: Diglycerides

For years, Hari has been successfully building campaigns to persuade giant food manufacturers and restaurants to eliminate problematic ingredients. During my podcast episode, I asked her what ingredient she’s currently most worried about.

That’s saying something, since there are about 10,000 food additives in the U.S. food supply, including a laundry list of chemicals we should be avoiding. 

The dangerous additive in question is a class of emulsifiers called “monoglycerides” and “diglycerides.”

It’s the go-to replacement for deadly trans fats and a food industry staple that helps keep oil and fat from separating. Hari explains that this additive is a byproduct of oil processing, including partially hydrogenated canola and soybean oils.

This additive is a byproduct of oil processing – including partially hydrogenated canola and soybean oils – which contains artificial trans fat – a danger food ingredient known to cause coronary heart disease and linked to 50,000 fatal heart attacks a year.

Center for Science in the Public Interest notes that “gram-for-gram, trans fat is the most harmful fat of all.” In 2016, the Food and Drug Administration finally determined that trans fat is no longer generally recognized as safe for food use.

So as companies phased out trans fat, they turned to what may seem like a more innocuous, harmless preservative replacement in monoglycerides and diglycerides. They’re found in everything from bread and cookies to peanut butter, pancake mixes, other baked goods and more.

And here’s where it gets tricky when it comes to this dangerous additive: Even though mono- and diglycerides may contain trans fat, they aren’t required to be labeled as trans fats on food packages. In fact, Hari warns that some foods containing trace amounts of trans fat due to mono- and diglyceride ingredients could even harbor “No Trans Fat” food labels. That’s because the FDA labeling only regulate triglyceride-related trans fat, not ones like mono- and diglycerides.

It’s just the latest example of how the majority of the food industry is not focused on making us healthier.

“Almost every single ingredient that has been added to our food over the last 50 years has only been invented for one sole purpose,” Hari says. “And that is to improve the bottom line of the food industry. Not to improve our health or make [food] more nutritious.” 

Since federal regulations aren’t keeping these dangerous ingredients out of food, it’s best to limit processed foods and, Hari suggests, try asking yourself these questions with every meal…

Detox Questions to Ask with Every Meal

Hari suggesting asking yourself the following questions with every meal for a day, week or month. Doing this, she says, will help you quickly change for the better.

1. What are the ingredients? If you know every single ingredient of what you’re eating, it’s well above and beyond what most people are doing today and will set you up with success in terms of knowledge,” she says.
2. Are these ingredients nutritious? Where do these ingredients come from? Was that apple grown on an organic farm? Or did farmers spray it with 32 toxic pesticides? Was the bar containing lab-created monoglycerides or diglycerides (so it can sit on a shelf for a year) really a nutritious choice?

“If you have those laid out and can answer them truthfully, or find the answer, then the next time you sit down, you’ll think about it a little more proactively, but you’ll become a savvy armchair nutritionist, too,” Hari says. “You don’t need to be a nutritionist or doctor to know how to eat. It’s common sense when you just investigate your food.”

The post The Dangerous Additive Hiding Out in Your PB&J (And Thousands of Other Foods) appeared first on Dr. Axe.

According to the Centers for Disease Control and Prevention, a whopping 70 percent of adults over the age of 65 living in the United States take at least one type of heart medication every day. Among the most commonly prescribed types include beta blockers, which are used by millions of Americans to manage a variety of conditions — including high blood pressure, irregular heartbeats and chest pains.

Researchers at Harvard Medical School have referred to beta blockers as “cardiac jacks of all trades.” So what are beta blockers, and what do they do exactly?

These drugs work by blocking receptors in the heart and elsewhere that control blood flow and the release of certain hormones, including adrenaline. Interestingly, beta blockers actually have some similar effects as exercise on the cardiovascular system, including lowering your heart rate (which occurs once you become “exercise-trained”), reducing your blood pressure and even protecting against anxiety.

They are also believed to help save lives, thanks to their ability to reduce recurrent heart attacks.

What Are Beta Blockers?

Beta blockers (BBs) are a type of cardiac medication. In the U.S., these drugs have been approved by the Food and Drug Administration for the treatment of  a number of different conditions, most often those that affect the heart.

They are often prescribed after someone suffers a heart attack or used to help treat other cardiovascular conditions— such as abnormal heart rhythms (called arrhythmias), abnormally fast heart rates (called tachycardia) and irregular rhythms like atrial fibrillation.

What is the function of a beta blocker? BBs slow down your heart rate and have other effects, such as decreasing blood pressure and chest pains, in part thanks to their ability to mute the effects of adrenaline.

How They Work

These drugs work by blocking beta receptors that are found in the body in three forms:

• Beta-1 (B1) receptors —located primarily in the heart; have the job of mediating cardiac activity.
• Beta-2 (B2) receptors— located in many organ systems, including the lungs and in blood vessels; control various aspects of metabolic activity and induce smooth muscle relaxation.
• Beta-3 (B3) receptors — induce the breakdown of fat cells blocking these betas is believed to be less important for management of diseases than the other two types.

The effects produced by BB drugs depends on the type of receptors that are being blocked. Different types of beta blockers can block receptors in various organs.

Many beta blockers bind to the B1 and B2 receptors, so they inhibit their effects.

Some experts describe beta blockers as “relieving stress on the heart” because they give the heart a break from working and pumping so hard. Here is more about how BB drugs affect the heart, cardiovascular system and other organs:

• As mentioned above, they work by slowing down your heart rate. In other words, the heart beats with less force when it contracts. One reason this happens is due to decreased effects of adrenaline, the hormone that causes the heart to pump faster.
• Beta blockers also reduce blood vessel contractions and blood pressure. This happens when they bind to B1 receptors. They also decrease the demand of the heart muscle for oxygen. The reason for reduced blood pressure is decreased renin release (an enzyme secreted by and stored in the kidneys that promotes the production of the protein angiotensin) and reduced cardiac output.
• BBs can affect the brain and other parts of the body too. They can stop catecholamines, epinephrine (adrenaline) and norepinephrine from binding to B1 receptors. Because these are stimulating “stress hormones,” BBs can have anti-anxiety effects. They basically stop hormones from preparing the body for an emergency (or experiencing a “fight or flight” response).
• Binding to B2 receptors causes relaxation of the smooth muscles and increased metabolic effects, such as glycogenolysis (the breakdown of glycogen).
• BBs can lower the secretion of melatonin, which means they can cause insomnia and trouble sleeping in some people.

Types

There are now more than a dozen beta blockers available (also sometimes called beta-adrenergic blocking agents). They come in three main forms: oral (taken by mouth, including in extended release forms), intravenous (given by injection) and ophthalmic (used to treat the eyes).

Doctors decide which type to prescribe or administer based on a patient’s symptoms and overall health.

What drugs are considered beta blockers? Here is a list of beta blocker drugs, along with their brand names:

• Propranolol (Inderal)
• Metoprolol (Lopressor)
• Atenolol(Tenormin)
• Acebutolol (Sectral)
• Bisoprolol (Zebeta)
• Nadolol (Corgard)
• And other types, such as Betaxolol, Carvedilol, Esmolol, Labetalol and Sotalol

Beta-blockers are classified as either non-selective and beta-1 selective.

• Non-selective types bind to both beta-1 and beta-2 receptors. Examples of this type include propranolol, carvedilol, sotalol and labetalol.
• Beta-1 selective blockers only block beta 1 receptors. These are sometimes called “cardio selective” BBs. Examples of this type include atenolol, bisoprolol, metoprolol and esmolol.

Dosages of BBs range depending on the specific medication and condition that’s being treated.

Benefits/Uses

Beta blockers are considered “essential drugs” and first-line treatments in many acute and chronic conditions.

The most common reasons that beta blockers are prescribed are to help treat/manage:

• Symptoms following a heart attack, such as angina/chest pain (which occurs when the oxygen demand of the heart exceeds the supply) and high blood pressure. Using these drugs may also improve survival after a heart attack has occurred or if someone has congestive heart failure or coronary artery disease
• Irregular heartbeat (arrhythmias)
• Fast heart rates (tachycardia)
• High blood pressure (hypertension)
• Other forms of irregular heart rhythms, like atrial fibrillation
• Hyperthyroidism and hypothyroidism
• Tremors
• Aortic dissection
• Glaucoma
• Migraines
• Long QT syndrome
• Hypertrophic obstructive cardiomyopathy
• Anxiety* (see below, as BBs are not technically approved for this use)

Below is more about the main benefits of BBs:

The post Beta Blockers: How They Work, Types, Benefits & Side Effects appeared first on Dr. Axe.

Heart disease is the leading cause of death in America, killing one person every 37 seconds. It’s a health condition that doesn’t discriminate, affecting the lives of men, women, and people of most racial and ethnic groups in the U.S.

It may surprise you to find that out for women, one in every five female deaths were caused by heart disease. Despite these daunting facts about heart disease in women, the CDC estimates that only about half (56 percent) of women recognize the impact of cardiovascular health on the female population.

These concerning statistics suggest that every women in America faces the threat of heart disease. It’s time that we spread the word about heart disease and heart attack symptoms in women, and how to support your cardiovascular health for years to come.

Heart Disease in Women Statistics

Despite growing awareness about the causes and treatment of cardiovascular disease, a majority of adults in the U.S. don’t fully understand how heart conditions are the No. 1 killer for women.

Take a look at the CDC’s most recent statistics highlighting the significant impact of heart disease in women:

• One in 5 female deaths is caused by heart disease.
• In 2017, almost 300,000 women died of heart disease.
• In the U.S., heart disease is the leading cause of death for white in African-American women. For American Indian, Alaska Native, Hispanic, Asian and Pacific Islander women, the most common causes of death are cancer and heart disease.
• For women age 20 or older, one in 16 of them have coronary heart disease, which is the most common type of cardiovascular disease. This applies to white, black and hispanic women. For Asian women, one in 30 are affected.

Heart Attack Statistics

Here are some statistics about heart attack prevalence in the U.S. and worldwide:

• The American Heart Association indicates that about every 40 seconds, someone in the U.S. has a heart attack.
• The American College of Cardiology reported that the average age of heart attack symptoms in women is 72 years old.
• The World Health Organization states that there are over 32 million heart attacks and strokes worldwide every year.
• In America, over 800,000 people have a heart attack each year. Of those, 605,000 are a first heart attack and 200,000 happen to people who’ve already had a heart attack.
• Survivors of heart attacks are at an increased risk of recurrent infractions and have an annual death rate that’s six times higher than people who don’t have coronary heart disease.

Traditional vs. Nontraditional Causes

The CDC reports that about half of Americans with heart disease have at least one of the following three risk factors:

• high blood pressure
• high LDL cholesterol
• smoking

In addition to these traditional risk factors, other causes of heart disease in women, particularly, include:

• diabetes
• complications during pregnancy, such as high blood pressure and gestational diabetes
• menopause, due to low levels of estrogen
• family history of heart conditions

Some non-traditional causes of heart disease in women include:

• emotional stress, depression and anxiety
• sedentary lifestyle
• obesity
• inflammatory conditions, such as lupus and rheumatoid arthritis
• sleep deprivation
• exposure to toxic chemicals and environmental pollutants
• eating a poor diet, high in unhealthy fats and processed foods
• high alcohol consumption

Symptoms

One of the scary things about heart disease is that it can often be “silent” and go undiagnosed until you experience a health emergency, like a heart attack or heart failure. On top of that, women with heart disease commonly have symptoms when resting or sleeping, more so than men.

For those who do experience heart disease symptoms, they may include:

• pain or discomfort in the chest, jaw, neck, throat, upper abdomen, back, arms or shoulder
• weakness and fatigue
• light-headedness
• shortness of breath
• cold sweats
• nausea and vomiting

The symptoms may vary depending on the type of heart disease. For instance, heart attack symptoms in women may include:

• chest pain, pressure and tightness
• pain and tightness that radiates from chest to neck, arms, shoulders or the jaw
• feeling of heaviness, like someone is squeezing your heart
• weakness and feeling lightheaded
• heartburn
• indigestion
• dizziness
• shortness of breath
• weak pulse
• excessive sweating
• nausea or vomiting
• cold, clammy skin
• gray skin tone or a severe appearance of illness

Symptoms of heart failure may include:

• extreme fatigue
• trouble breathing
• swelling of the neck veins, abdomen, legs, ankles and feet

Diagnosis

A doctor will begin a diagnosis by performing a physical examination and asking about your personal and family medical history. Your doctor will test your lipid (cholesterol) profile, blood pressure and other markers of heart disease, like your C-reactive protein (CRP) that helps to detect atherosclerosis and homocysteine, which can increase your risk of heart attack and stroke.

You’ll take tests that measure your complete blood count, sodium and potassium levels, kidney function,  fasting glucose, liver health and thyroid function.

You may also need a chest X-ray and other diagnostic tests, which may include a(n):

• stress test
• electrocardiogram (ECG)
• cardiac computerized tomography (CT) scan
• cardiac magnetic resonance imaging (MRI)
• holter monitoring (chest ultrasound)
• cardiac catheterization
• abdominal ultrasound
• event recorder

Conventional Treatment

The conventional treatment for heart disease in women is commonly a combination of lifestyle changes and prescription medications.

The medications your healthcare professional prescribes will depend on what type of heart disease you’re dealing with and the severity of your symptoms. Medications may be used to treat high blood pressure or high LDL cholesterol.

In severe cases, angioplasty (unblocking blood vessels) and stent, or coronary bypass surgery, which diverts the flow of blood around a blocked artery.

Aspirin is commonly used as a preventive therapy for people with a history of heart attack, chest pain or ischemic stroke. Aspirin reduces prostaglandins, which are hormone-like substances that control inflammatory responses, blood flow and the formation of blood clots.

People taking aspirin every day to prevent heart disease episodes should consider whether or not aspirin side effects outweigh the potential benefits. This is something to discuss with your doctor and base on your heart disease severity.

Natural Remedies

Dietary and lifestyle changes can reduce your risk of heart disease significantly. Take these natural steps to minimize your risk of cardiovascular disease:

1. Maintain a healthy, balanced diet

Research shows that the typical Western diet leads to excessive production of pro-inflammatory cytokines that are associated with heart disease symptoms. It’s important to eat a diet rich in vegetables, fruits, whole grains, healthy fats, legumes, nuts, seeds, herbs and spices, and wild fish. Limit your consumption of processed foods, unhealthy fats, added sugars and excessive sodium.

2. Use heart-healthy supplements

In addition to maintaining a healthy diet, take heart-healthy supplements like omega-3 fish oil, curcumin and garlic, coenzyme Q10 and glucosamine.

3. Exercise regularly

It’s widely accepted by doctors and researchers that regular exercise is beneficial for heart disease in women.

4. Reduce stress

Chronic stress will raise your cortisol levels and interfere with inflammatory responses in the body. Psychosocial stressors were found to be independent risk factors for the development of heart disease in women.

This implies that women, in particular, need to practice healthy behaviors that reduce stress naturally, such as mindfulness and meditation, yoga, spending times outdoors, cooking, spending time with loved ones and seeking support.

5. Get enough sleep

Research suggests that the cardiovascular consequences of inadequate sleep are substantial and significant. Getting 7–9 hours of sleep every night is important in preventing and improving heart disease symptoms.

6. Don’t smoke or vape

Smoking is a major risk factor for heart disease and heart attack symptoms in women. According to research published in The American Journal of Medicine, smoking has been associated with a 70 percent excess rate of death from coronary heart disease and an elevated risk of sudden death.

Risks and Side Effects

If you are using natural approaches to prevent or treat heart disease, be sure to do so under the care of your doctor or healthcare professional.

If you notice heart attack symptoms or any signs of heart disease, such as chest tightness, extreme fatigue, shortness of breath, heartburn and indigestion, contact your healthcare professional immediately or call 911.

If you suspect that you’re having a heart attack, do not drive yourself to the hospital — chew and swallow an aspirin (if you’re not allergic) and call 911 or a local emergency number.

Final Thoughts

• Heart disease is the No. 1 cause of death globally and in America, for both men and women.
• The symptoms of heart disease vary, depending on the type of condition, and some women don’t experience any symptoms at all until they are faced with an emergency situation.
• To protect yourself from heart disease, including heart attack symptoms, change your diet and lifestyle. Focus on eating a healthy, well-balanced, exercise regularly, reduce stress, get enough sleep and don’t smoke.

The post Heart Disease in Women: How to Reduce Your Risk appeared first on Dr. Axe.

The thought of having a heart murmur may seem scary and confusing. You may be wondering what this means and what’s causing it. Is a heart murmur dangerous? Unfortunately, there’s no one answer to this question. Some heart murmurs are completely innocent, while others indicate that there’s a bigger issue that needs to be addressed.

Did you know that heart murmurs are the most common reason for referral to a pediatric cardiologist? The majority of these cases are characterized as insignificant, or innocent heart murmurs, but for some children, it’s a sign of a more serious heart problem.

Among adults, an abnormal heart murmur may serve as a sign of a problem with your heart valves. The severity of the condition needs to be assessed by your physician.

A heart murmur may be confused with an irregular heartbeat, or tachycardia, but it’s really about the sound that’s being made when blood is flowing through your heart valves. When there’s an extra sound in your heartbeat, that’s a heart murmur.

What does this mean about the health of your heart? It could mean a few things, so read on to get the information you need about this potential issue.

What Is a Heart Murmur?

A heart murmur is an extra or unusual sound that’s heard between heartbeats. Your heartbeat makes a “lub-dupp” or “lub-dub” sound when the valves close and blood moves through the heart. A heart murmur is another type of sound, usually a whooshing or swishing noise, that can range from very faint to loud.

Heat valves keep blood moving through the heart in the right direction. A heart murmur may occur when blood is flowing through a leaky or narrow heart valve, or when there’s an increase in blood flow across the heart valve.

Most heart murmurs are considered harmless, but in some cases, they can be characterized as abnormal and serve as a sign of a more serious heart condition, like a congenital heart defect that’s present during birth or acquired heart valve disease that affects adults. (1)

Heart Murmur Symptoms

There are two types of heart murmurs: innocent and abnormal. A harmless or innocent heart murmur usually won’t cause any symptoms, aside from the unusual sound that’s detected with a stethoscope.

Abnormal heart murmurs, on the other hand, are most commonly associated with other symptoms of heart issues, including the following: (2)

• Shortness of breath
• Heart palpitations
• Dizziness or fainting
• Chest pains
• Skin that appears blue (especially the fingertips and lips)
• Swelling or sudden weight gain
• Chronic cough
• Excessive sweating
• Enlarged liver
• Enlarged neck veins
• Fatigue

The symptoms of a heart murmur really depends on the heart problem that’s causing it. If you are experiencing any of these symptoms, it may indicate a more serious heart problem, so you should see your physician immediately.

Causes and Risk Factors  

A heart murmur occurs when there’s turbulent movement of blood through the heart chambers and blood vessels, anatomical changes to the heart muscle and valves, or a narrowing of blood vessels. (3)

The presence of harmless or innocent heart murmurs doesn’t mean that you automatically have a heart problem. In fact, these murmurs are very common in healthy infants, children and adolescents, and detected by their doctors all the time. In children, approximately 50–70 percent of heart murmurs are clinically insignificant.

But when a heart murmur is considered abnormal in children, it’s usually caused by congenital heart defects that are present at birth. These defects are caused by problems with the heart’s structure, which can include: (4)

• Holes in the heart (known as septal defects)
• Cardiac shunts (abnormal blood flow between heart chambers or blood vessels)
• Heart valve abnormalities

A family history of heart defects or having some conditions during pregnancy, like uncontrolled gestational diabetes or a rubella infection, can increase a child’s risk of developing heart defects and a heart murmur.

Innocent heart murmurs also occur in adults as a result of blood flowing more rapidly than normal through the heart. Some factors or conditions that may cause a harmless heart murmur in adults include:

• Exercise
• Fever
• Pregnancy
• Anemia
• Hyperthyroidism

Depending on the cause, an innocent heart murmur may disappear on its own, or it may last your entire life without ever causing additional problems.

When an abnormal heart murmur is detected in an adult, it’s most often caused by acquired heart valve disease, which change the shape and flexibility of the heart valves. Generally, heart valve issues are caused by the following conditions: (5)

• Aging: Age-related changes to the heart may affect the valves. This can be the result of calcium deposits that form in the valves, limiting blood flow.
• Valve calcification: The thickening or hardening of the heart valves, which makes it harder for blood to flow through the heart and may cause a murmur.
• Infections: Infections that affect the heart and valves, like endocarditis, an infection of the heart lining, occur when bacteria from other parts of the body travel to the heart.
• Rheumatic fever: Occurs when strep throat or scarlet fever isn’t treated properly, and can affect the heart valves and normal blood flow.
• High blood pressure: This can enlarge the heart and its main arteries.
• Scar tissue: Damage to the heart or scar tissue that’s from a heart attack or injury.
• Atherosclerosis: When your blood vessels become thick and stiff, increasing your risk of further heart problems.

Diagnosis

To determine whether or not a heart murmur is a sign of a more serious condition, a doctor will use a stethoscope to listen to the murmur’s loudness, pitch, location and timing. He or she will also check to see when the murmur, like if it happens when the heart is filling with blood or emptying, and how certain actions, like breathing and physical activity, affect the sound of the murmur.

If the doctor detects a problem, he or she will refer the patient to a cardiologist, who will then use other tests, like a chest X-ray, EKG (electrocardiogram) or echocardiogram (echo) to evaluate the heart rhythm, structure and function. These tests are used to detect underlying heart problems that may be causing the murmur. Once the cause of the murmur is clear, the patient and doctor can decide on a treatment plan.

Heart Murmur Conventional Treatment

Most heart murmurs are harmless and don’t require any type of treatment. With an innocent heart murmur, you probably won’t notice any symptoms and you won’t need to change your lifestyle. If the murmur is caused by a condition, such as a fever, infection or thyroid problems, it will usually go away once the illness is treated.

The treatment for an abnormal heart murmur depends on the type and severity of the heart problem that’s causing this issue. Generally, a combination of lifestyle changes and medications are used to treat heart valve diseases and related heart conditions. (6)

Medications may be prescribed to widen blood vessels, lower high blood pressure, lower high cholesterol, prevent irregular heartbeats, prevent blood clots and reduce the heart’s workload to prevent coronary heart disease.

If lifestyle changes and medications don’t fix the problem with the heart valve, surgery may be required to repair or even replace it. Doctors prefer to repair a damaged heart valve in order to prevent further damage and worsened symptoms. This usually involves removing, adding or reshaping tissue, or separating valve flaps that have been fused together.

Some types of surgery that may be performed to repair or replace a heart valve include: (7)

• Balloon valvuloplasty or balloon valvotomy: repairs heart valves that don’t fully open, sometimes using a less-invasive catheter.
• Heart valve surgery: removes faulty valve and replaces it with a man-made or biological valve (made from pig, cow or human heart tissue), sometimes with a less-invasive catheter.
• Transcatheter aortic valve implantation: replaces faulty aortic valves by using a balloon to expand a new valve so that it fits securely within the old valve.
• Valve-in-valve procedure: a replacement valve is inserted into an existing replacement valve that is failing.
• Ross operation: faulty aortic valve is removed and replaced with your own pulmonary valve, which is replaced with a valve from a deceased donor. (8)

7 Natural Tips for a Healthy Heart

1. Eat Heart-Healthy Foods

When you’re talking about natural tips for heart health, the most important thing you can do is eat a diet full of heart-healthy foods. What you eat directly influences the health of your heart and helps to reduce the risk of heart complications, including heart valve disorders.

Here’s a quick rundown of the best foods for your heart:

• High-fiber foods: Foods that are rich in fiber, like oats and gluten-free grains (including brown rice, amaranth, millet, buckwheat and quinoa), will help to regulate cholesterol levels and lower your risk of coronary heart disease. (9)
• Omega-3 foods: Foods containing omega-3 fatty acids, like wild salmon, walnuts, chia seeds and flaxseeds help to reduce inflammation, lower blood pressure and reduce your risk of stroke.
• Leafy greens: Leafy green vegetables, like kale, spinach, chard and collard greens, are packed with heart-healthy nutrients such as vitamin A, folate, magnesium and potassium. Add greens to your meals to fight chronic disease and reduce your risk of heart problems.
• Berries: Berries, including blueberries, blackberries, strawberries and raspberries, are packed with disease-fighting antioxidants. Berries can help to reduce inflammation, normalize your blood pressure, reduce LDL cholesterol and promote healthy body weight. (10)
• Eggs: There are so many health benefits of eggs, including their ability to reduce the risk of heart disease and fight inflammation. Eggs also work to regulate cholesterol absorption, helping to balance the ratio of LDL and HDL cholesterol. (11)
• Herbs and spices: Herbs and spices have anti-inflammatory properties that can support the health of your heart. Some great options are turmeric, raw garlic, cinnamon, ginger and rosemary.

Eating the right foods is so important for maintaining the health of your heart, but so is avoiding inflammatory, unhealthy foods. To stave off heart disease, ditch the refined carbs, which are used to make processed and packaged foods like cookies, crackers, chips and muffins, skip the soda and other sweetened beverages, cut out foods that are high in trans fats (like margarine) and avoid processed meats.

2. Stay Active

It’s important to stay active by adding some sort of physical activity into your daily routine. Exercise reduces chronic disease, and it specifically helps to promote heart health by lowering high blood pressure, increasing HDL cholesterol and improving blood circulation. (12)

I recommend getting at least 30 minutes of exercise five days per week. Some exercise options are walking, running, biking, yoga, pilates, barre, calisthenics and lifting weights. For people with heart health issues, it may be necessary to avoid exercise that makes you short of breath. If you have a pre-existing heart condition, talk to your healthcare provider about the best forms of exercise for you.

3. Quit Smoking

You know that smoking is terrible for your health; in fact, it’s the leading cause of preventable illness and death. It goes without saying that to really take care of your heart, you need to quit smoking.

Quitting smoking can certainly be tough, which is why it needs to be addressed physically, behaviorally and cognitively. Research shows that a combination of therapies can actually double or triple the chances of being successful. This is because of the mind-body connection that influences of emotions and behaviors. (13)

To quit smoking, try mind-body practices, like meditation, yoga, spinal manipulation, acupuncture and massage therapy. This will help you to deal with the emotional and behavioral withdrawal symptoms that make it so hard to quit for good.

4. Reduce Stress

When stress is left unmanaged, it can lead to an inflammatory response that affects the health of your heart and other major organs. Chronic stress predicts the occurrence of coronary heart disease and increases your risk of life-threatening cardiac events. (14)

To put it simply — you need to reduce your stress levels, which can be difficult in our modern, fast-paced world. You can do this by adding natural stress relievers into your daily routine, like taking walks outside, meditating, spending time with my family and pets, praying, getting enough sleep and exercising. It can also be helpful to use relaxing, stress-reducing essential oils like lavender, lemongrass and ginger.

If these lifestyle changes alone don’t help, consider seeking professional help from a therapist who specializes in stress reduction.

5. Maintain a Healthy Weight

Studies show that excess weight is associated with increased risk of heart disease among men and women. Maybe maintaining a healthy weight is something you’ve been struggling with for a while now, but taking care of your heart (and perhaps extending your life) should be a good motivator. (15)

To lose weight in a healthy way, make a plan that involves eating healthy, anti-inflammatory foods, engaging in physical activity that you love (like waking outdoors, dancing or doing yoga) a few times per week and tracking your progress. It can be helpful to workout with a group, use social networks to keep you accountable and work with a health coach or dietician if you are unsure about what foods to eat.

6. Use Heart-Healthy Supplements

Eating a well-balanced and healthy diet will ensure that you are getting the nutrients you need for optimal health, but there are some great heart-healthy supplements that can give you extra support. It may be helpful to take supplements that reduce inflammation and promote heart health, such as omega-3 fish oil, curcumin, coenzyme Q10 and vitamin D. (16)

7. Keep Up Dental Hygiene

It may seem strange to focus on dental hygiene to promote the health of your heart, but the endocarditis infection that can cause an abnormal heart murmur is commonly caused by the spread of bacteria in your gums and tooth decay. If the bacteria enters your bloodstream, it can damage the heart valves and lead to a heart murmur, and other serious symptoms. (17)

To prevent endocarditis, make sure to floss and brush your teeth, and see your dentist regularly. Do you know how to brush your teeth properly? Try to brush in a vibratory motion or use an electric toothbrush, replace your toothbrush regularly (at least every three months) and buy brushes with soft bristles.

Precautions

Although the majority of heart murmurs are innocent, especially in children, it’s important to make an appointment with your healthcare provider to be sure that it’s not a more serious issue. Your physician will be able to detect whether or not further treatment is required.

If you suspect that you have a heart problem, make sure to see your healthcare provider before trying these natural tips for heart health. And talk to your doctor about what supplements you are looking to use, as some shouldn’t be taken with certain medications.

Final Thoughts

• A heart murmur is an extra or unusual sound that’s heard between heartbeats. It can be characterized as innocent or abnormal.
• It’s not uncommon for healthy babies and children to have innocent heart murmurs. This is usually nothing to worry about, but in some cases, it’s a sign of a congenital heart condition that’s present at birth. Your pediatrician will be able to detect whether or not your child is dealing with a more serious issue.
• Heart murmurs in adults may be insignificant, or may be a sign of a more serious heart issue, like a heart valve disorder. When heart murmurs occur in conjunction with other symptoms of heart problems, this is a more serious problem that needs to be evaluated by a cardiologist.
• Seven natural tips for heart health include eating heart-healthy foods, staying active, quitting smoking, reducing stress, maintaining a healthy weight, using heart-healthy supplements and keeping up dental hygiene.

The post Heart Murmur + 7 Natural Ways to Boost Heart Health appeared first on Dr. Axe.

Cardiomyopathy, a condition that commonly results in an enlarged heart and reduced blood flow, affects as many as 1 in 500 adults living in developed nations like the U.S. (1) What can you do to help lower the chances you’ll experience cardiomyopathy and give yourself the best chance of fully recovering?

Not all cases of cardiomyopathy seem to be preventable, but still, making lifestyle and diet changes — such as exercising, treating existing health conditions like diabetes or high blood pressure, and limiting alcohol/drug use — can reduce your risk for developing an enlarged heart, heart disease and many other cardiovascular problems.

What Is Cardiomyopathy?

The definition of cardiomyopathy is a group of diseases of the heart muscle that enlarge the heart and/or make it thicker and more rigid than normal. (2) Is cardiomyopathy serious? It can be, depending on the type that someone has.

Because this condition can lead to an enlarged heart, irregular heartbeats (called arrhythmias) and less elastic blood vessels, it makes it harder for your heart to pump enough blood to the rest of your body. Cardiomyopathy increases the risk for complications like blood clots, heart valve problems, a heart attack and heart failure.

There are several main types of cardiomyopathy. Cardiomyopathy types include: (3)

• Dilated cardiomyopathy, when the left ventricle of the heart becomes enlarged and can’t pump blood normally out of the heart.
• Hypertrophic cardiomyopathy, when the heart’s main pumping chamber, the left ventricle, becomes abnormally thick. Hypertrophic cardiomyopathy is thought to be the most common inherited or genetic heart disease and can affect people of all ages, including children and young adults.
• Restrictive cardiomyopathy, when the heart muscle becomes rigid, less elastic, and can’t fill with blood normally between heartbeats.
• Arrhythmogenic right ventricular dysplasia, a rare type that affects the lower right heart chamber of the heart (the right ventricle) and occurs when healthy tissue is replaced by scar tissue.
• Unclassified cardiomyopathy, which includes other types of cardiomyopathy  that don’t fall into the above categories.
• Stress-induced cardiomyopathy (also known as “broken heart syndrome”), which is tied to traumatic and stressful events that cause a surge in stress hormones that affect the heart’s rhythms. Examples of emotionally stressful events include death of a loved, a divorce, breakup or physical separation, betrayal or romantic rejection. (4)

Cardiomyopathy Symptoms and Signs

When someone first develops cardiomyopathy they are unlikely to notice any signs or symptoms. Symptoms usually appear as the condition progresses. Sometimes cardiomyopathy progresses slowly, while in other cases it worsens quickly and requires treatment right away.

When they do occur, the most common cardiomyopathy symptoms include: (5)

• Trouble breathing and breathlessness
• Shortness of breath even when resting
• Edema, or swelling and fluid buildup in the legs, ankles and feet
• Abdominal/stomach bloating
• Irregular heartbeat, such as rapid, pounding or fluttering heartbeats
• Heart murmurs, or unusual sounds associated with heartbeats
• Coughing, especially while lying down
• Chest pains and pressure
• Weakness and fatigue
• Dizziness, lightheadedness and fainting (also called syncope, the medical term for fainting or briefly passing out)
• In some cases, sleep apnea and trouble sleeping

Is cardiomyopathy life threatening? If left untreated, the condition can sometimes become very serious, cause a number of complications, and even potentially be fatal. Usually cardiomyopathy needs to be treated to prevent symptoms from worsening. Complications that can sometimes occur due to cardiomyopathy include:

• Heart failure, which can be life-threatening
• Blood clots, sometimes which enter the bloodstream and travel to other organs, including the brain or lungs
• Valve problems, which can lead to a backward flow of blood
• Cardiac arrest and sudden death, usually due to abnormal heart rhythms

Cardiomyopathy Causes and Risk Factors

What is the main cause of cardiomyopathy? In most cases, there is no known cause of cardiomyopathy that can be identified (in other words, it’s “idiopathic”). However, some people with cardiomyopathy do have known risk factors or existing health conditions that can lead their heart to become enlarged or damaged. Cardiomyopathy can be “acquired” (it develops because of another disease) or “inherited” (it’s caused by a gene passed on from a parent).

There are different risk factors for the different types of cardiomyopathy — for example, dilated cardiomyopathy most often affects middle-aged people, especially men, while hypertrophic cardiomyopathy most often affects people who have a family history of the disease and certain genetic mutations. Restrictive cardiomyopathy usually affects older people and is sometimes linked to diseases that occur elsewhere in the body.

Cardiomyopathy causes and risk factors include:

• A family history of cardiomyopathy, heart failure or sudden cardiac arrest
• Having high blood pressure, especially long-term that is uncontrolled
• Having had coronary artery disease, a heart attack or heart tissue damage in the past
• Having chronic rapid heart rate (tachycardia) or irregular heartbeats
• Having a genetic/inherited trait that is passed on from a parent that affects the heart
• Heart valve problems
• Metabolic disorders, such as obesity, thyroid disease or diabetes
• Excessive alcohol consumption
• Use of cocaine, amphetamines or anabolic steroids
• Having had chemotherapy or radiation to treat cancer
• Nutritional deficiencies, such as thiamine/vitamin B1 deficiency
• Complications due to pregnancy complications
• A history of an infections that can damage the heart
• Iron buildup in the heart muscle (hemochromatosis)
• Sarcoidosis, which causes inflammation and lumps of cells to grow in the heart
• Amyloidosis, which causes the buildup of abnormal proteins
• Connective tissue disorders or autoimmune disorders, such as rheumatoid arthritis
• Muscle conditions, such as muscular dystrophy

Cardiomyopathy Diagnosis

A cardiologist or pediatric cardiologist (doctors who specialize in heart diseases) can make a cardiomyopathy diagnosis based on a patient’s symptoms, medical history, family history, a physical exam and diagnostic test results. (6)

Tests that doctors can use to diagnose cardiomyopathy include:

• Stethoscope reading to listen to the heart and lungs for sounds that may suggest cardiomyopathy
• Physical exam to look for swelling of the ankles, feet, legs, abdomen or bulging veins in the neck
• Blood tests
• Chest X-ray to look inside your chest for an enlarged heart
• Electrocardiogram (EKG or ECG) to record the heart’s electrical activity and rhythm
• Holter and event monitors to monitor the heart’s electrical activity during your normal daily activities
• Echocardiogram (Echo), which uses sound waves to create a moving picture of the heart’s size and shape
• Stress test to check how hard the heart is working, including during exercise or times of exertion
• Cardiac catheterization the check the pressure and blood flow in the heart’s chambers
• Myocardial biopsy to check if changes in cells have occurred inside the heart
• Genetic testing to look for signs of cardiomyopathy in the patient’s parents or siblings

Conventional Treatment

Is cardiomyopathy curable? Most of the time cardiomyopathy can be treated so that symptoms don’t become life-threatening. The Cardiomyopathy Association says that

When you are first diagnosed with cardiomyopathy, you may feel overwhelmed by worry and uncertainty … However, there are good treatments for the condition. Ongoing medical care together with positive lifestyle changes can help people affected by cardiomyopathy to manage the disease and lead long and fulfilling lives. (7)

What do we know about cardiomyopathy prognosis? Cardiomyopathy prognosis varies widely and depends on the specific time, cause, and someone’s overall health. Dilated cardiomyopathy is said to have “a poor prognosis,” with about 50 percent of patients typically dying within two years and 25 percent of patients surviving longer than 5 years.

The two most common causes of death are progressive cardiac failure and arrhythmia. Hypertrophic cardiomyopathy leads to sudden death is about 3–5 percent in adults and at 6 percent in children and young adults. Restrictive cardiomyopathy also has a poor diagnosis and can be life-threatening within one year. (8)

According to the American Heart Association, the goal of cardiomyopathy treatments include: stopping the disease from progressing, managing any conditions that contribute to the disease, reducing the risk complications (especially sudden cardiac arrest), and controlling symptoms to improve quality of life. (9)

Cardiomyopathy treatment depends on which type of cardiomyopathy someone has, how severe their condition is and their overall health. Treatment typically involves:

• Medications to help control contributing conditions and reduce symptoms. Examples of medications that may be prescribed include: ACE inhibitors, angiotensin II receptor blockers, beta blockers and calcium channel blockers to help control blood pressure and slow a rapid heart rate; antiarrhythmics help prevent arrhythmias (irregular heartbeats); electrolytes to help maintain fluid levels; diuretics to remove excess fluid and sodium from the body and prevent swelling; anticoagulants (PDF) or “blood thinners” to help prevent blood clots; and corticosteroids to reduce inflammation.
• Surgically implanted devices, such as a pacemaker that sends electrical pulses to prompt the heart to beat normally, cardiac resynchronization therapy (CRT) device that coordinates contractions between the heart’s left and right ventricles, left ventricular assist device (LVAD) that helps the heart pump blood, or implantable cardioverter defibrillator (ICD) that helps maintain normal heartbeats.
• Surgery, such as procedures to remove diseased heart muscle tissue or scar tissue. For people with obstructive hypertrophic cardiomyopathy and severe symptoms, septal myectomy can be performed to remove the thickened septum that’s bulging into the left ventricle.
• Alcohol septal ablation, a nonsurgical procedure that helps to kill abnormal cells and shrink thickened tissue back to normal size.
• In severe cases, a heart transplant.
• Lifestyle and diet changes to help to manage any condition that’s causing or contributing to cardiomyopathy.

Prevention and 6 Natural Remedies for Cardiomyopathy Symptoms

1. Anti-Inflammatory, Heart-Healthy Diet

You can help reduce your chance of cardiomyopathy and other types of heart disease by making healthy dietary choices.

• Eat a variety of fruits, and vegetables, especially high-antioxidant types like oranges, kale and other leafy greens, kiwi, strawberries, grapefruit, red peppers, green peppers, guava, broccoli and other cruciferous veggies.
• Limit or avoid refined grains, focusing instead on 100 percent whole or ancient grain products.
• Choose foods that are low in saturated and trans-fats and made without processed/refined vegetables oils (like sunflower, safflower, canola or corn oil). Have healthy fats and oils instead like olive oil, avocado, nuts and seeds.
• Eat clean proteins including grass-fed meat, pastured-raised poultry, wild-caught fish, eggs and organic dairy products.
• Avoid high sodium/salt foods, especially if you have high blood pressure. Consider following the Dietary Approaches to Stop Hypertension diet (DASH) which has been shown to help lower blood pressure.
• Avoid foods with added sugar and sweetened beverages.
• Consume probiotic foods, such as fermented veggies, yogurt or kefir, etc.
• Try to increase your intake of omega-3 essential fatty acids, which are found in some fish (such as mackerel and salmon), as well as nuts (such as flax seeds and walnuts).
• Drink bone broth, which contains minerals in forms that your body can easily absorb. It’s a good source of calcium, magnesium, phosphorus, silicon, sulphur, chondroitin sulfate and glucosamine, which can help to reduce inflammation,
• Most people with heart issues should also limit caffeine, since it can cause arrhythmias, act as a stimulant and increase release of adrenaline. Limiting the amount of tea and coffee, energy drinks, sweetened coffee drinks, and high cocoa/chocolate products you consume.

if you experience loss of appetite or nausea, such as due to stomach bloating and pains, then try eating smaller meals spread throughout the day. Avoid having very large, heavy, oily or creamy meals that might make stomach pains worse.

You might also need to limit aggravating foods like FODMAPs (found in many carbohydrates) that can make bloating worse.

2. Control Contributing Conditions (Like High Blood Pressure, High Cholesterol and Diabetes)

Eating a nutrient-dense diet is the No. 1 thing you can do to lose excess weight and help prevent obesity or certain metabolic conditions like diabetes. You should also take steps to quit smoking, lower your alcohol intake, manage stress and get more exercise.

Make sure to get regular checkups from your doctor and to understand the pros and cons of taking any medications. Monitor your symptoms so you can discuss changing meds or other lifestyle habits if necessary if they are causing you side effects.

3. Stay Active and Maintain a Healthy Weight

Regular, moderate exercise is considered to be very important for people with most types of cardiomyopathy (depending on their symptoms). Get clearance from your doctor before beginning any new exercise routine, especially if you are taking medications, have ongoing heart problems, or are experiencing chest pain, shortness of breath or dizziness. Some people with cardiomyopathy may need to avoid intensive or competitive sports or exercise that involves sudden bursts of exertion (such as fast weight lifting, sprinting, etc.). (10)

Exercise is beneficial for people with cardiomyopathy because it can help: control body weight, reduce inflammation, prevent and improve many health conditions such as stroke and type 2 diabetes, help to improve mental well-being by reducing stress and depression, help to build stamina, increase the heart’s ability to pump oxygen to the muscles, improve blood circulation, strengthen the heart muscle, reduces risks of heart disease and high blood pressure, and potentially help prevent heart failure.

Aim to do both strength-building and aerobic exercises regularly, including walking, jogging, cycling, swimming and low-impact aerobics or weight-lifting. To get the most benefits, do at least 30 minutes of exercise, 4 to 5 times a week.

Cardiac rehabilitation is recommended for some people with cardiomyopathy because it combines monitored exercise with tests to see how the patient’s heart copes with different types of exercise, helping to determine what exercise is suitable and safest.

4. Get Enough Sleep and Manage Stress

Sleep and rest are important for balancing hormones, including stress hormones, and helping the heart to repair any damage. If you’re having trouble sleeping for more than 7–9 hours most night due to problems like stress, sleep apnea or trouble breathing, lifestyle changes that address some of the risk factors above may help.

• Maintain a healthy weight to lower your risk for sleep apnea.
• Avoid drinking alcohol or caffeine which can disturb sleep cycles, especially when consumed close to bed time.
• Sleep in a dark, cool room. Remove any artificial lights and consider getting a white noise/sound machine.
• Establish a relaxing routine at night that helps you feel sleepy and calm.
• Avoid using electronics (your computer, tablet, phone, TV, etc.) close to bed time. Try reading, stretching or journaling instead.
• Talk to your doctor about CPAP devices that can help with maintaining continuous positive airway pressure and stop your airways from collapsing during sleep. Mandibular advancement devices (like a dental gum shield) can also help to maintain a position of the tongue and jaw so that the airway is opened.

Chronic emotional stress or anger can also make the heart work harder, raise blood pressure and increase cortisol levels, stimulate the sympathetic nervous system and cause irregular heartbeats. Relieve stress with relaxation therapy, meditation, yoga, acupuncture, exercise, napping, spending time outdoors, prayer, and anything else you find comforting or calming.

Adaptogenic herbs like rhodiola (Rhodiola rosea) and astragalus (Astragalus membranaceus) can also be very helpful when it comes to supporting overall health and helping you deal with physical and mental stress or fatigue.

5. Avoid the Use of Alcohol, Smoking and Illegal Drugs

If you have cardiomyopathy (especially dilated cardiomyopathy), it’s recommended that you avoid drinking alcohol or do strictly in moderation. Alcohol can have several negative effects on your heart, such as contributing to arrhythmias (abnormal heart rhythms), increasing blood pressure, increasing inflammation, contributing to damage to the muscle of the heart, as well as raising the risk for obesity, stroke, liver problems and some cancers. (11)

Alcohol can also interact with some medications, including anticoagulants, and make nutrient deficiencies worse. Men should have one alcoholic drink per day or less, and women should ideally have half to one drink per day at most.

Smoking and drug use, such as cocaine or amphetamines, are major risk factors for heart disease and cardiomyopathy. Smoking and using drugs can negatively impact your heart by causing the release of more adrenaline which increase heart rate and raises blood pressure, damaging the inner lining of some blood vessels (arteries), causing fatty material to build up in the arteries, contributing to blood clots, and narrowing the arteries, making it harder for blood to travel and for enough oxygen to reach the body’s tissues.

For more information about stopping smoking, drug use or drinking, talk to your doctor and visit the NHS stop smoking services or NHS smoke-free service  websites.

6. Natural Remedies for Other Symptoms (Irregular Heartbeat, Coughs, Swelling, etc.)

Vagal maneuvers are natural treatments that may help to control heartbeats. These include bearing down (as if you are having a bowel movement to stimulate the vagus nerve), blowing through a syringe: while lying down, face up, for 15 seconds, emerging your face in cold water or placing an ice pack on the face for about 10 seconds, or carotid massage which is done by applying pressure underneath the angle of the jaw in a gentle, circular motion for about 10 seconds.

If you’re experiencing swelling and fluid retention in your legs, feet, arms, etc. try natural diuretics such as: exercising, stretching, elevating swollen areas, and eating foods that fight fluid retention. Some of the best herbs, drinks and foods include: green tea, parsley, dandelion tea, hibiscus, hawthorn berry, celery, lemon juice, garlic and onions, melon and cucumber, asparagus, ginger, and berries.

Natural remedies for coughs include:

• Drinking plenty of water throughout the day to make it easier to breathe. Try to drink a glass of water about every two to three hours for a total of about eight glasses per day.
• Using a humidifier in your home, especially when you sleep at night. A humidifier can help to loosen mucus and relieve wheezing and limited air flow.
• Trying eucalyptus oil, which contains the constituent called cineole, to reduce shortness of breath while improving respiratory function. Pour a cup of boiling water into a bowl and mixing in 10 drops of the oil. Then place a towel over your head as you lean over the bowl and inhale deeply for five to 10 minutes.
• Taking a magnesium-rich Epsom salt bath to soothe chest pain and muscle soreness.
• Applying warm compresses and heating pads or ice packs to your chest and painful areas, which can be helpful for the temporary relief of aches and inflammation.
• Also consider visiting an acupuncturist or chiropractor for help relieving tightness in your chest and improving breathing.

Essential oils can also help reduce stiffness and muscle pains. Peppermint essential oil can be used topically to improve circulation and reduce muscle tension. Lavender oil is useful for promoting relaxation, easing tension and helping you fall asleep.

Finally, talk to your doctor about supplements that may help your condition. Some that can be beneficial for heart health include: hawthorne berry (Crataegus oxyacantha L) which may be able to reduce angina, high blood pressure, hardening of the arteries, irregular heart beat and even congestive heart failure, vitamin C, omega-3 fatty acids, B vitamins, vitamin D3, and a magnesium supplement. (12)

Final Thoughts

• Cardiomyopathy refers to a group of diseases of the heart muscle, often which cause an enlarged heart, rigidity, stiffness and thickness of heart tissue, and reduced blood flow.
• Symptoms of cardiomyopathy aren’t ways obvious at first, but progress as the condition worsens. Cardiomyopathy symptoms include: shortness of breath, irregular heartbeats, chest pains, edema, abdominal bloating, coughs, fatigue and weakness.
• Cardiomyopathy is often idiopathic (has no known cause) but can be triggered by other health conditions or genetic mutations that affect the heart. Risk factors for cardiomyopathy include: having a family history of the condition, having had a heart attack or heart disease in the past, diabetes, obesity, excessive alcohol consumption, autoimmune disorders, and others.
• Six natural remedies for cardiomyopathy symptoms include eating a heart-healthy diet, controlling contributing conditions (like high blood pressure, high cholesterol and diabetes), exercising and maintaining a healthy weight, sleep and stress management, avoiding alcohol, smoking and illegal drugs as well as natural remedies for other symptoms (irregular heartbeat, coughs, swelling, etc.).

The post 6 Natural Ways to Manage Cardiomyopathy Symptoms  appeared first on Dr. Axe.

Each year in the U.S. about 34,000 patients are admitted to the hospital for infective endocarditis. While endocarditis, a condition that affects the inner lining of the heart, is not very common, there are many risk factors that can increase your chance of dealing with this condition. For example, having gum disease, various bacterial or viral infections, a weakened immune system or an autoimmune disorder, a pacemaker, or taking medications like antidepressants and diuretics can all increase susceptibility.

Depending on the underlying cause of the condition, sometimes heart inflammation develops slowly and is mostly asymptomatic (chronic endocarditis), while other times it happens suddenly and become life-threatening quickly (acute endocarditis). (1)

Can you recover from endocarditis? Most of the time, yes. However, in some cases, endocarditis will become severe enough to trigger heart failure, a stroke or to become life-threatening.

While antibiotics and sometimes surgery are the main treatments used to manage endocarditis, other natural remedies can help reduce your risk for complications or reoccurring episodes, too — such as practicing good oral/dental hygiene, eating a healthy diet, staying hydrated, and limiting drug use and toxin exposure.

What Is Endocarditis?

The definition of endocarditis is inflammation and commonly infection of the endocardium, which is the inner lining of the heart’s chambers and valves. (2) The most common type is called bacterial endocarditis (or infective endocarditis), which is caused by bacteria entering the heart from another part of the body via the bloodstream.

Endocarditis is one of three main types of heart inflammation; the other two types are myocarditis (inflammation of the heart muscle) and pericarditis (inflammation of the tissue that forms a sac around the heart). All of these heart problems are more common in men; studies show that endocarditis and pericarditis occur twice as often in men as in women. Genetics, older age, medical history and lifestyle habits also affect someone’s risk of developing endocarditis.

Signs and Symptoms

Is endocarditis painful, and is the condition always obvious? Symptoms vary widely depending on how severe heart inflammation becomes. The most common endocarditis symptoms include: (3)

• Fever and chills
• Shortness of breath
• Chest pains
• Heart murmurs and irregular heartbeats (either abnormally fast or slow)
• Blood in the urine
• Enlarged spleen, which can cause indigestion or feeling uncomfortable when eating, pain and tenderness, usually on the upper left side of the abdomen
• Fluid buildup in your arms or legs (peripheral edema)
• Red or purple spots or bumps on your skin (such as on your hands or feet) or spots that indicate broken blood vessels
• Abdominal pain, loss of appetite and weight loss
• Fatigue and muscle, joint and back pains
• Night sweats
• Depending on where an infection started, bleeding gums or other signs of an oral infection
• If a virus is the cause, symptoms like cough, runny nose, or gastrointestinal symptoms

Complications Due to Endocarditis

What are the symptoms of bacterial endocarditis? Infective/bacterial endocarditis causes many of the symptoms described above, especially those associated with a fever. Bacterial endocarditis is considered a serious condition as it can damage the heart valves and sometimes be life-threatening if it isn’t treated properly.

Other complications that can sometimes result from endocarditis, especially if it’s left untreated and becomes severe, include: heart arrhythmia (or irregular heartbeat), blood clots, increased risk for stroke or heart failure, and sepsis (a life-threatening blood infection). Sometimes an embolus, or a clump of bacteria or fungi, will form on the damaged heart valves and then break off and travel to the brain, which can cause stroke, meningitis or an infection called a brain abscess.

An embolus can also potentially travel to the lungs, spleen or kidneys and can cause lung damage or a lung abscess or blocked blood flow to the organs. If bacterial endocarditis causes renal (kidney) problems, this can result in blood cells leaking into the urine and hematuria (blood in the urine).

Renal problems trigger by endocarditis can potentially be life-threatening if the infection doesn’t respond to antibiotics. (4) Infective endocarditis can also result in pulmonary embolism (blockage in one of the pulmonary arteries in your lungs, usually by a blood clot) and often respiratory symptoms that are similar to pneumonia, such as cough, hemoptysis and chest pains. (5)

Endocarditis Causes and Risk Factors

What is the most common cause of endocarditis? A bacterial, viral or fungal infection is the No. 1 reason people develop inflammation of the heart’s inner lining. These occur due to pathogens such as bacteria or fungi entering the bloodstream and traveling to different tissues/organs. (6) Endocarditis symptoms typically develop about one or two weeks after someone has a viral or bacterial infection or another illness.

Inflammation stems from the immune system and develops in response to things like a viral or bacterial infection, or another medical conditions that damages the heart. It’s the body’s way of trying to repair and heal itself, although it can cause problems in the process. When an infection is the cause of bacterial endocarditis, it’s most common for the infection to start in the mouth and then travel to the heart. Sometimes bacteria can also travel from the skin, respiratory system or urinary tract.

When someone has endocarditis clumps of bacteria, fungi and blood cells accumulate on the endocardium, usually in the heart valves but sometimes also in the heart chambers. It’s possible for these clumps to break off, enter the bloodstream, and move to the other parts of the body where they can cause issues like reduced circulation and infection.

Endocarditis causes and risk factors include: (7)

• Having an infection or virus that can spread to the heart. Staphylococcus aureus is the most common type of bacteria that causes endocarditis. Viral infections that can trigger endocarditis include adenovirus, coxsackievirus, herpes virus, influenza (flu) virus and parvovirus B19. Older adults are more at risk for endocarditis caused by bacteria.
• Dealing with an existing problem with a heart valve, such as a congenital heart defect that causes an abnormality or having a damaged heart valve.
• Having an artificial heart valve or another device in the heart, like a pacemaker or implantable cardioverter defibrillator.
• Having an autoimmune disease that can damage the heart, such as rheumatoid arthritis or lupus erythematosus.
• Drinking too much alcohol, which can lead to reduced heart function and increase risk for heart failure.
• Drug use such as cocaine and amphetamines.
• Poor dental health, which increases the risk for bacterial endocarditis by potentially leading to accumulation of bacteria in the mouth.
• Undergoing treatments including hemodialysis for end-stage kidney disease, having a central venous line catheter that goes into a larger central vein in your body, radiation therapy to treat cancers, or treatments for ischemic heart disease.
• Having an existing medical condition such as cancer, diabetes, an eating disorder, end-stage kidney disease, HIV/AIDS, trauma or injury to the chest or esophagus, or skin disorders such as recurrent infections.
• Taking certain medications that may cause the immune system to become hyperactive, leading to myocarditis or pericarditis that may damage the heart. Examples of medications that may be problematic include antibiotics such as penicillin, antidepressants, benzodiazepine, diuretics, certain heart medicines (such as amiodarone, hydralazine, methyldopa, and procainamide), certain psychiatric medicines, seizure medicines, and some weight-loss medicines.
• Exposure to environmental triggers that cause the immune system to attack the heart, such as heavy metals like copper and lead or radiation.

Endocarditis Diagnosis

Doctors will not typically screen for endocarditis or similar problems, considering they are somewhat rare, but rather will diagnose endocarditis based on symptoms and several tests.

To make a diagnosis of endocarditis, your doctor will discuss any symptoms you’re experiencing with you (fever, shortness of breath, etc.) and also  access your risk factors and medical history. Diagnostic lab and heart tests that can be used to help confirm a diagnosis include:

• Echocardiography (echo) to look for heart valve problems, problems in the structure or function of the heart, or a thickening of the pericardium
• ECG tests to reveal abnormal heart rhythms
• Imaging studies to look for an enlarged heart, or perform a biopsy of the endocardium, looking for signs of inflammation such as edema, increased lymphocytes and increased microphages
• Cardiac computed tomography (CT) or cardiac magnetic resonance imaging (MRI) to check for complications of endocarditis
• Blood cultures to identify bacterium, virus or fungus that is causing the infection in endocarditis
• C-reactive protein (CRP) or erythrocyte sedimentation rate (ESR) to identify increased inflammation
• Complete blood count to look for higher levels of white blood cells, which might indicate infection

Regarding endocarditis prognosis, recovery rates seem to have improved in recent years thanks to better diagnostic tests and treatments. One study found that overall mortality due to endocarditis was between 12 percent to 17 percent, down from 25 percent in 1995. The six-year survival rate has been shown to be around 72 percent overall, and 80 percent in those who survived the active disease phase. (8)

Conventional Endocarditis Treatment

While myocarditis and pericarditis can sometimes go away on its own and doesn’t always require treatment, endocarditis usually needs to be treated promptly.

It’s important for endocarditis to be treated right away since this reduces the chance for serious complications. Treatment will depend on how severe someone’s endocarditis is and the specific parts of the heart that are inflamed or infected, whether it’s only the lining of the hear’s valves, the heart muscle itself, or the tissue surrounding the heart.

Endocarditis treatment usually involves:

• Use of high-dose antibiotics to help control an infection.
• Antifungal medicines to treat fungal infections or prevent them from returning.
• Blood thinners to treat some types of endocarditis.
• In some cases, surgery to fix a damaged/dysfunctioning heart valve. Heart surgery can involve removing heart tissue that has been damaged or severely infected. Surgery can also help reconstruct parts of the heart such as affected valves.

Prevention and 6 Natural Remedies for Endocarditis Symptoms

1. Prioritize Oral/Dental Hygiene

If you’re at risk for endocarditis, it’s important to pay attention to your oral health considering bacteria from gym infections can enter your bloodstream and travel to your heart. Dentists consider “good dental hygiene” to include daily brushing and flossing, plus regular visits to the dentist at least 1–2 times per year for cleanings and examinations.

If you have a history of gum disease, heart disease or other risk factors, make sure to get regular dental checkups and talk to your doctor about ways to prevent gum infections. Some doctors will prescribe antibiotics before dental work and certain types of surgery to limit the risk for infections. The American Heart Association (AHA) recommends antibiotics before certain dental procedures like those that involve manipulation of gingival tissue or the periapical region of teeth, or perforation of the oral mucosa.

Taking care of your skin is another preventative measure. Practice skin hygiene by regularly washing your skin, showering daily and carefully treating any wounds, cuts or incisions. This will help prevent infections and growth of harmful bacteria.

You can also lower the chances you’ll acquire infections/viruses from other people by avoiding close contact with anyone who has a viral or bacterial infection and always practicing safe sex, such as by limiting the number of partners you have. Wash your hands regularly, keep your home clean, wash your clothes regularly, and be careful about picking up germs that cause infections from public places like hospitals or doctors offices, nursing homes, daycares, schools, universities and gyms.

2. Avoid Heavy Alcohol Consumption and Drug Use

You can decrease your risk of endocarditis and other heart-related problems by avoiding use of illegal intravenous (IV) drugs, amphetamines and cocaine, alcohol and tobacco. To avoid “excessive alcohol consumption,” women should have no more than one drink per day and men should have no more than one or two drinks per day.

If you take any medications that raise your risk for heart problems (like antidepressants, diuretics, psychiatric medications, etc.), then discuss alternatives with your doctor that might be more appropriate depending on your medical history and risk factors. For example, you may be able to switch from using diuretic medications to more natural diuretics like foods, herbs and supplements that prevent fluid buildup and decrease bloating.

3. Manage Fevers, Aches and Pains

To help manage symptoms of a fever, keep in mind that rest is key. Drink plenty of fluids (try coconut water, which provides electrolytes, or peppermint or chamomile tea), eat mild and bland foods if that’s what you can keep down, consume probiotics, take a lukewarm bath daily, and don’t overdress, which can make you feel hotter.

Exercise may be beneficial for reducing joint pains and improving your energy levels, just be sure that it’s appropriate for you to exercise regularly based on where you are in your treatment journey. To prevent any heart issues from worsening, do not exercise until given permission by your doctor.

Once your doctor gives you the green light to exercise, stay physically active by doing things like brisk walking, cycling, swimming, yoga, gardening, lifting weights or riding a bike.  If you notice shortness of breath, pains or fatigue, then you’re likely doing too much and should rest before gradually reintroducing exercise again.

Other ways to deal with joint pains include applying peppermint essential oil to achy areas, using ice or heat packs, massage, acupuncture, chiropractic treatments, and elevating swollen feet or legs. Peppermint essential oil can be used topically to improve circulation and reduce muscle tension, while lavender oil is useful for promoting relaxation, easing tension and helping you fall asleep.

A magnesium supplement can be helpful for relaxing constricted or spasming muscles. However, you shouldn’t take magnesium without speaking with your doctor first if you have low blood pressure or kidney disease/kidney failure.

If you’re experiencing shortness of breath and coughs, use a humidifier in your home, especially when you sleep at night. A humidifier can help to loosen mucus and relieve wheezing and limited air flow.

4. Stay Hydrated and Eat An Anti-Inflammatory Diet

To protect your heart and support your immune system, eat a whole-foods diet that includes plenty of vegetables, fruits, high-fiber foods, clean proteins and healthy fats. Limit your intake of refined vegetable oils, processed grains, added sugar, trans fats, fried foods and packaged foods.

• Aim to fill half your plate with fresh produce at every meal. Some of the best choices include: all types of leafy greens, berries, carrots, tomatoes, squash, cruciferous veggies like broccoli or cauliflower, asparagus, avocado, cranberries, blueberries, grapes and mushrooms.
• Other healthy food choices for heart health include flax and chia seeds, almonds and other nuts, olive oil, wild-caught fish, dark chocolate (if caffeine is OK), beans and legumes, fresh herbs and green tea.
• Limit sodium/salt intake. Sodium (salt) can worsen edema/swelling and aggravate the symptoms of endocarditis. The best way to reduce salt intake is to avoid eating processed foods, including fast food, frozen meals, canned foods, processed meats, cheeses, condiments, pre-made soups and packaged baked goods.
• Consume bone broth daily, which is another healing food that will supply essential vitamins and minerals.
• Eat probiotic-rich foods because they boost immune function and replenish the healthy bacteria in your gut. Some excellent options include kefir, cultured vegetables (like sauerkraut and kimchi), periapical, coconut kefir and cultured yogurt.

If you’re being treated with antibiotics, it’s possible that you’ll experience side effects like diarrhea, nausea and dizziness. Make sure you’re drinking lots of fluids, especially plain water, herbal tea and fresh vegetables juices (if you can tolerate them). Limit the amount of caffeine and alcohol you have. Caffeinated drinks, such as coffee or tea, can cause your heart to beat faster, which can be dangerous if you already have irregular heartbeats.

If you’re dealing with loss of appetite and losing weight, try eating smaller, calorie-dense meals throughout the day, such as smoothies made with healthy fats, nut butters, and proteins cooked in olive oil or butter.

5. Follow Up With Your Doctor for Routine Care

Once you’ve been diagnosed with endocarditis, it’s important to follow up with your doctor regularly for monitoring and additional treatments if needed. According to the National Heart, Blood and Lung Institute, “People with endocarditis have a lifelong risk and repeat events of pericarditis are common in the first 18 months after treatment.”

Keep an eye on your symptoms, since they can sometime return. Make sure you understand how often you should be having tests done including blood tests for detecting the bacteria causing endocarditis, tests to monitor inflammation/C-reactive protein (CRP) levels, and cardiac MRI or echocardiography to look at your heart. Always visit the emergency room or your doctor right away if you notice symptoms return like chest pain, cough, fever and shortness of breath.

While you’re recovering, also try your best to avoid any known stressors or risk factors, including any situation that makes you feel anxious or fatigued. Chronic stress and anxiety can negatively affect your immune and cardiovascular systems. (9)

In fact, prolonged stress is associated with higher risk of heart disease, high blood pressure, susceptibility to viral or bacterial illnesses, and autoimmune disease flare-ups. Manage your stress levels as best as you can by doing things like exercise, meditation, journaling, reading, getting a massage, yoga class, etc.

Final Thoughts

• Endocarditis is inflammation of the endocardium, which is the inner lining of the heart’s valves and chambers.
• Causes of endocarditis include: having bacterial or viral infections, a history of heart disease, kidney failure, autoimmune diseases that damage the heart, or reactions from surgery, injury, or certain medications.
• In some cases, endocarditis can lead to complications like blood clots, irregular heartbeats and heart failure.
• Symptoms of endocarditis vary considerably and can include: fever, chest pain, trouble breathing, edema/fluid retention, joint pain, abdominal pain, and others.
• Natural ways to help manage endocarditis symptoms and recovery include prioritizing oral/dental hygiene, avoiding heavy alcohol consumption and drug use, managing fever, aches and pains, eating an anti-inflammatory diet and following up with your doctor for routine care.

The post 5 Natural Ways to Manage Endocarditis Symptoms  appeared first on Dr. Axe.

Temporal arteritis causes pain and swelling in the arteries of the head and neck. There is no clear cause and no true cure, but fast medical treatment can help prevent serious complications.

This disease is a type of vasculitis, causing inflamed blood vessels that may make it hard for enough blood to get through. It may be an autoimmune condition. Thankfully, there are some natural ways for you to manage your temporal arteritis symptoms in addition to medication.

What Is Temporal Arteritis?

Temporal arteritis is inflammation of the arteries in the head and neck. In most cases, the arteries that pass through the temples are affected, hence the name. The condition is also called giant cell arteritis (GCA), Horton disease and cranial arteritis. In some cases, medium and large arteries in the shoulders, arms and other parts of the body are also affected.

The condition causes swelling and damage in the blood vessels, making it hard for blood to pass through to the brain and other parts of the body. This can cause serious health problems, such as blindness and stroke.

Temporal arteritis diagnosis should not be done on your own, since it shares symptoms with many other conditions. You should see a healthcare professional if you have any symptoms of temporal arteritis.

Thankfully, certain tests can help distinguish between this disease and many problems that cause similar symptoms, such as migraines. You can expect a physical exam, blood tests, an ultrasound and a temporal artery biopsy to get a diagnosis. MRIs can also detect temporal arteritis. (1)

Temporal Arteritis Signs and Symptoms

Temporal arteritis symptoms can be different from person to person. In most cases, however, the condition causes some of the following symptoms:

• Tenderness or pain in the scalp, temples or neck
• Heat or swelling of the scalp, temples or neck
• Throbbing headaches in the temples or back of the head
• Changes in vision, such as seeing double or losing vision completely
• Flu-like symptoms, such as loss of appetite, feeling tired or weak, and having a fever
• Dizziness or loss of balance or coordination
• Pain in the jaw or tongue, especially when chewing or opening wide
• Pain or stiffness in the shoulders, neck or hips — these may actually be polymyalgia rheumatica symptoms, which affect about half of all people with temporal arteritis

Temporal Arteritis Causes and Risk Factors

The exact cause of temporal arteritis is unknown. It is possibly linked with the body’s immune system health. In rare cases, it has been linked to having certain severe infections or taking high doses of antibiotics. (2)

Risk factors for temporal arteritis include: (3, 4)

• Being 50 or older
• Being a woman
• Having a low body mass index (BMI)
• Starting menopause before age 43
• Having polymyalgia rheumatica
• Being of northern European or Scandinavian descent
• Having a family history of the condition
• Smoking or being an ex-smoker

Conventional Treatment of Temporal Arteritis

As soon as a doctor suspects you have temporal arteritis, you will likely be given a high dose of steroids. Afterwards, you will be prescribed a lower dose of steroids that you may take for several months to a year or more, until your symptoms go away. This helps fight the inflammation and may prevent further damage to your blood vessels.

You must continue taking steroids for as long as your healthcare provider says, since the medicine helps prevent serious complications including vision loss, stroke and death. Once your symptoms are gone, your dose may be gradually lowered. In some people, the condition does not return. Others experience symptoms when they stop the medication and must begin treatment again.

Depending on your overall health or the particular type of steroid you take, you may also be prescribed:

• Drugs … to suppress your immune system
• Aspirin … to thin your blood and allow it to pass more easily through your narrowed arteries
• Anti-osteoporosis treatments … to fight the side effects of some temporal arteritis medications
• A proton-pump inhibitor … to fight gastrointestinal side effects of aspirin or similar drugs

6 Natural Remedies for Temporal Arteritis Symptoms

Temporal arteritis treatment can improve blood vessel health. However, medications can create their own problems. Thankfully, there are natural ways you may be able to improve your overall health, manage symptoms and fight drug side effects if you have temporal arteritis.

1. Exercise and eat well

Temporal arteritis is a condition that affects the blood vessels and the ability of your blood to pass through those vessels. Exercise can help fight many side effects from temporal arteritis medications. It can also improve your underlying health.

Likewise, a healthy diet can replace the nutrients you may lose due to your medications. It can also support your health and may even fight inflammation.

Tips to help naturally protect or improve your blood vessels include:

• Start slowly with exercise. Some people find their temporal arteritis causes pain or stiffness when they are active. Speak to your doctor about the best exercise program for you.
• Do aerobic exercise. This gets you out of breath a bit. Walking and swimming are low-impact exercises that can improve your bone and blood vessel health, keep blood pressure in a healthier range, control blood sugar levels and help your heart and lungs stay healthy. You may also find that it improves your mood.
• Follow a heart–friendly diet. You can follow the DASH diet (Dietary Approaches to Stop Hypertension). Alternatively, you can work to build a general diet that supports heart health. The American Heart Association recommends that an overall diet should focus on: (5)
  • A variety of vegetables and fruits
  • Low-fat dairy
  • Lean protein, such as poultry with no skin and fish
  • Nuts, legumes and whole grains
  • Vegetable (not coconut) oils
  • Limited red meat, sweets, trans and saturated fats and sugary drinks
• Limit alcohol intake. Too much alcohol can negatively impact heart and blood vessel health. It can also interact with some medications used for temporal arteritis, such as methotrexate, leflunomide and azathioprine. (6) Alcohol can also speed up bone loss, which can also be a side effect of steroids used to treat temporal arteritis.

2. Stop smoking

Smoking and even being a former smoker increase the risk of developing temporal arteritis. (4) However, when you quit smoking, your blood vessel health improves quickly. (7) You can try mind-body strategies to quit smoking on your own. You can also get professional help or follow a program to break the habit. Whatever you do, kicking tobacco for good has immediate and long-term benefits for your vascular health.

3. Protect your bones

Long-term steroid use can cause weak bones. Fight osteoporosis naturally by exercising and:

• Eating for bone health. Calcium, vitamin D, magnesium, potassium and vitamin K are some of the key nutrients for building and maintaining strong bones. You can find these nutrients in fortified foods as well as: (8)
  • Low-fat dairy products
  • Canned, bone-in fish
  • Fatty fish such as tuna and salmon
  • Leafy greens
  • Tomatoes, artichokes, potatoes
  • Dried fruit such as raisins and prunes
  • Papaya, pineapple, citrus fruits, berries, bell peppers and Brussels sprouts
• Avoid bone enemies. These include alcohol, caffeine and soft drinks.
• Taking calcium and vitamin D supplements. The Mayo Clinic suggests 1,200 mg of calcium and 800 IU of vitamin D per day for women 50 and older and men 70 and older. However, your doctor may think a different dose is appropriate for you. Always check with a healthcare professional before beginning or changing a supplement. (9)
• Asking about additional bone-friendly supplements. If you struggle to get enough bone-supporting nutrients from your diet, ask a healthcare professional about magnesium, vitamin K, zinc, potassium and other supplements that may be good for your bones.

4. Avoid getting sick

Some medications for temporal arteritis weaken your immune system. To avoid getting ill more often, try some of these tips:

• Follow hygiene recommendations. These include washing your hands before you prepare your food or eat. You should also:
  • Wash your hands after using the bathroom, shaking hands or being in public spaces.
  • Avoid being in close proximity with people who have contagious illnesses or coughs.
  • Clean key germ areas regularly. These include keyboards and computer mouses, doorknobs, faucet handles, light switches and other areas hands frequently touch.
• Ask about supplements to boost your immune system.Use supplements like echinacea, elderberry, colloidal silver, ginger, vitamin D and more. However, note that certain immune-boosting herbs and supplements can thin your blood, impact your blood vessels or interact with medications. Always check with your doctor before beginning a new supplement for your immune health.
• Be smart about fighting or preventing illness. There are ways you can avoid illness and recover faster.
  • If you are warned by someone that they are sick, thank them and avoid close contact.
  • Avoid shopping or going out at times of peak illness or high crowds. The more people around who may be out and about with the flu, for example, the more likely you are to come down with something.
  • Rest and stay home when you are ill. Getting enough sleep allows you to recuperate faster. By staying home from work while you are ill, you not only protect others but you also help avoid getting another infection while you are fighting off the first.

5. Work to reduce inflammation

Inflammation plays an important role in temporal arteritis, as it does in many other vascular health problems and pain conditions. The Cleveland Clinic suggests the following dietary strategies to fight inflammation and improve your health: (09)

• Eat these:
  • Whole fruits and vegetables
  • Colorful fruits and vegetables (variety is key!)
  • Whole-grain starches
  • Skinless poultry, eggs, fish, beans and legumes
  • Omega-3-rich foods, such as salmon, tuna, nuts, olive oil, avocados and ground flaxseed
• Limit these foods:
  • High-fat meats such as bacon, sausage and steak
  • Processed meats
  • Foods high in saturated fat, such as butter, full-fat dairy, cheese, red meat and skin-on poultry
  • Refined starches such as white rice and white bread
  • Added sugars and sweetened foods or drinks
  • Trans fat (avoid this altogether), found in prepackaged baked goods, chocolate- and yogurt-covered snacks and flavored coffee creamer
• Consider these supplements to help fight inflammation, after consulting your doctor:
  • Turmeric or curcumin, which you can take as a supplement or add as a spice on your food
  • Vitamins A and C, which can help healing
  • Copper, which also helps with injury recovery
  • Garlic, either through cooking with two to four cloves a day or by taking 600 to 1,200 milligrams per day of extract
  • Bromelain, which can be found in a glass of 100 percent pineapple juice
  • Zinc, which helps you heal your tissue damage

6. Ease headaches

Once temporal arteritis is diagnosed, medical treatment should be started immediately. Most people notice a major improvement in their symptoms after just a few days.

If you do have a headache caused by diagnosed temporal arteritis, you may have throbbing, swelling, pain, heat, tenderness, vision changes or dizziness as well. Keep pain in check using these natural headache remedies until your steroids start working:

• Try aromatherapy. Lavender and peppermint oil inhalation may relieve headache pain. Try mixing it with a bit of carrier oil and rubbing it into your temples, rubbing it into your palms and then cupping them over your face, or putting them in a diffuser.
• Ask about magnesium and the B vitamins. Several studies have found these supplements may reduce pain and ease headaches. However, they may also change your blood clotting ability or how open your blood vessels are. Be sure to ask your doctor about these prior to taking them for a headache.
• Consider traditional Chinese medicine. Some research has found a combination of acupuncture and herbal remedies to be effective at treating vascular headaches. Just as with other herbs and supplements, however, Chinese decoctions can interact with medication or cause side effects. Be sure to speak with your doctor prior to use. (10)
• Avoid headache triggers. Even though your primary head pain may be caused by the inflamed blood vessels in your temples or neck, you may be able to avoid some headache pain by avoiding common triggers. These can include alcohol, caffeine, chocolate, cheese, overuse of certain medications, stress or anxiety. Other top triggers include bright lights or loud sounds, strong odors, changes in weather, dehydration or hunger, lack of sleep, too much activity, food additives or hormonal changes. (11) Temporal headache may be further aggravated by headaches caused by other problems or triggers.

Precautions

• Do not attempt to manage temporal arteritis without the guidance of a healthcare professional. Without medical treatment, the disease can be deadly or result in permanent disability from brain aneurysms or stroke.
• Temporal arteritis symptoms resemble those of many other conditions. Do not try to self-diagnose. See a healthcare professional urgently if you have any symptoms of temporal arteritis.
• Do not stop taking your medications without the guidance of a physician. Quitting steroids and other medications suddenly can make you very ill.
• Herbs and supplements can interact with medications and cause their own side effects. Before starting or stopping a natural remedy, speak with your doctor.

Final Thoughts

• Temporal arteritis, also known as giant cell arteritis, is one of the most common vascular conditions. It causes pain, swelling and narrowing of medium-to-large arteries. The affected arteries are usually in the temples, head, neck and upper body.
• Symptoms of temporal arteritis include temporal headache or throbbing head pain; pain or tenderness of the scalp, temples or neck; fatigue or fever; jaw pain or lack of appetite; and pain or stiffness in the neck, shoulders and hips.
• The condition has no known cause, but is thought to be linked to immune function. Women, those over age 50, and people of northern European descent are most at risk for the condition.
• Temporal arteritis treatment usually involves a high dose of steroids, followed by a lower dose of steroids until symptoms go away. Some people may be prescribed other drugs to help manage related conditions.
• When caught early, the prognosis for temporal arteritis is very good. Many complications can be avoided with medication. When not treated soon enough, the condition can lead to blindness, stroke or brain aneurysm, which can be deadly or debilitating.
• Natural ways to manage temporal arteritis symptoms include exercising, stopping smoking, protecting your bones, avoiding getting sick, reducing inflammation and treating headaches.

The post Temporal Arteritis: How to Manage with 6 Natural Remedies appeared first on Dr. Axe.

Phlebitis — a swollen or inflamed vein — is a fairly common condition that can range from mild to deadly, depending on its location and cause. Early treatment is important to help prevent complications. In most cases, phlebitis can be effectively treated with conventional medicine. In addition, many people can take steps to naturally lower their risk of phlebitis and improve their symptoms at home.

What Is Phlebitis?

The simple definition of phlebitis is an inflamed or swollen vein. However, the condition is usually broken into more specific types of inflamed veins. No matter the type, phlebitis should always be evaluated by a health care professional, since people with one kind of the condition may develop more serious forms.

Types of phlebitis include:

• Superficial phlebitis: Phlebitis affecting veins at the surface of the skin. These are usually not serious and get better quickly.
• Deep phlebitis: Phlebitis affecting veins in a deeper, larger vein. This usually happens in the legs but can appear in the arms as well.
• Superficial thrombophlebitis: A blood clot plus vein swelling in a vein near the skin’s surface. This may also be called a superficial blood clot.
• Deep vein thrombophlebitis: A blood clot plus vein swelling in a deep vein, usually in the leg. Deep vein thrombophlebitis is the most serious type of phlebitis. If the blood clot breaks away from its location in the arm or leg and travels to the lungs, it can cause a deadly condition called pulmonary embolism.
  • Note: This is slightly different from deep vein thrombosis, which is a blood clot in a deep vein without swelling or inflammation of the blood vessel lining.

How long does it take to treat phlebitis? How long does phlebitis last?

In cases of superficial inflammation, phlebitis can often be treated at home after a brief evaluation by a physician. Treatment usually takes one to two weeks. (1) However, if you have complications or more serious forms of this condition, recovery may take longer.

Signs and Symptoms

Phlebitis symptoms include: (2, 3)

• A long, thin red area or “streaking” along the skin
• Warm, hard or tender skin
• A section of rope- or cord-like lumps you can feel under the skin
• Redness or irritation that follows a vein
• Itchy or swollen skin
• Throbbing or burning at the site of red or tender skin
• Lumps or a swollen spot on your skin
• Worsening of symptoms when you get out of bed, flex the nearest joints, or have your leg lowered rather than elevated
• Low-grade fever
• Swelling, pain or skin irritation caused by infection

Usually, these symptoms develop slowly. However, some people may notice that they get these symptoms soon after they had a needle or IV in their arm.

Phlebitis Causes and Risk Factors

The technical cause of phlebitis is injury or irritation to a blood vessel’s lining.

In cases of superficial phlebitis, this irritation can be caused by: (2)

• Injury to the vein
• Infection
• Blood clots
• Use of an IV or an injection of medicine into the vein

In cases of deep phlebitis, the irritation can be caused by: (2)

• Injury from trauma, surgery or injury
• A prior case of deep phlebitis
• Inactivity, especially during travel or bed rest
• Blood clots

Risk factors for phlebitis and thrombophlebitis include: (4, 5)

• Inactivity, travel or bed rest
• Family or personal history of blood clots
• Pregnancy or recent childbirth
• Obesity
• Broken bones or injury to the pelvis, arms or legs
• Recent surgery
• A long-term catheter in a blood vessel
• Cancer or blood disorders
• Lupus and some other autoimmune conditions
• Smoking
• Those taking certain drugs, such as birth control pills or hormone replacement therapy
• Varicose veins

Conventional Treatment

Conventional phlebitis treatment typically involves anti-inflammatory drugs, such as ibuprofen. It may also involve the following treatments, depending on the cause of your phlebitis: (5, 6, 7)

• Blood-thinning medications such as aspirin, enoxaparin, and/or warfarin may be given to break down blood clots or make it easier for blood to flow through the veins
• Antibiotics may be required for a skin infection
• Warm compresses, leg or arm elevation, and compression stockings may be recommended to ease symptoms such as swelling and pain
• Surgery may be done in severe or chronic cases

If you have a blood clot, you may need to stay at the hospital for a few days. People with superficial phlebitis can usually just have some assessments done (to check for blood clots) and then go home with treatment advice from the physician.

Phlebitis: 5 Natural Ways to Improve Your Symptoms

You should not attempt to self-diagnose phlebitis since it may keep you from getting proper evaluation and treatment for a possible deep blood clot or infection requiring antibiotics. However, once you have been evaluated and diagnosed, there are ways you can improve and manage your phlebitis symptoms at home:

1. Elevate and soothe

You can elevate your affected arm or leg. (5) This should help the swelling go down. Try propping your leg or arm up on a pillow, towel or cushion while you sleep and sit. When possible, prop it up above the level of your heart. (8)

You can also try warm compresses. This involves putting a warm, wet compress on your affected arm or leg. The compress should be large, fairly heavy and hot, wrapped around your limb so that it applies heat and gentle pressure. (7) However, make sure the compress doesn’t burn you or cut off your circulation.

If you do not have something to use as a large compress, you can use a heating pad or a warm, wet washcloth on the area for 10 minutes at a time, several times each day. (8) A warm compress may help relieve pain, reduce inflammation and improve circulation. Research has shown that warm water compresses can reduce phlebitis symptoms effectively. (9)

2. Stay active

People with superficial phlebitis or mild superficial thrombophlebitis are often told to maintain their regular activities. This helps prevent blood clots. You may even be told to increase your activity by taking frequent walks, stretching, taking the steps instead of an elevator, etc. (5)

Avoid standing for long periods or sitting still for more than one hour at a time, even at work or on a plane. When you do sit, keep your legs in motion: (8)

• Flex your feet by raising and lowering your heels with your toes still on the floor.
• Raise and lower your toes with your heels on the floor.
• Tighten and release your calf and thigh muscles while you sit.
• Change your position and stretch frequently.

Most people with phlebitis are encouraged to stay active. However, in rare cases of serious deep blood clots, you may be put on bed rest with a physical therapist to help you exercise your legs and arms safely. (5)

3. Try a compression stocking

A randomized, controlled trial found that people with blood clots who wore compression stockings below the knee were half as likely to have complications or another blood clot in the next five years as people who didn’t wear them. (10) However, this is not a short-term treatment. People in this study wore the stockings for two years after their first blood clot.

Wearing compression stockings up to the knee or thigh can help with pain relief, blood flow, and stopping swelling. (5) You may be able to buy a compression stocking at a drug store or online. However, your doctor may prefer to order a prescription stocking through your pharmacy.

Note: Do not wear compression stockings at night. (8)

4. Ask about herbs and supplements

Treatment for phlebitis usually involves anti-inflammatory drugs and blood thinners. Many natural herbs and supplements can have these effects as well. However, since these can interact with medication and cause complications with bleeding and more, do not take them without first consulting your physician. (11)

• Natural blood thinners may be useful if your phlebitis is complicated by a blood clot. These may include turmeric, ginger, cinnamon, cassia, cayenne peppers, vitamin E and foods with salicylate (avocados, cherries, berries, chilies). (12)
• Other herbal blood thinners may also benefit some people: (13)
  • Garlic
  • White clove
  • Licorice
  • Feverfew
  • Danshen (a Chinese herb)
  • Ginseng
  • Ginkgo biloba
• Chinese herbal preparations that may work as blood thinners include: (13)
  • Kangen Karyu
  • Bak Foon Pill or Bai Feng Wan
• Remedies to reduce inflammation could potentially ease phlebitis-related irritation in the blood vessels. Herbs and supplements with known anti-inflammatory properties include: (11)
  • Fish oil
  • White willow bark
  • Curcumin (turmeric)
  • Green tea
  • Maritime pine bark (pycnogenol)
  • Frankincense
  • Resveratrol
  • Cat’s claw
  • Capsaicin (chili pepper)
• A randomized controlled study found that B vitamins and folic acid may help reduce blood clotting by lowering levels of homocysteine in the blood. (14) Supplement doses in this study of people with venous thrombosis were 0.5 to 5 milligrams folic acid, 0.4 milligrams vitamin B12 and 50 milligrams vitamin B6.
• Butcher’s broom (Ruscus aculeatus) is a plant root used in traditional medicine to treat poor blood circulation, leg swelling, itching, varicose veins and other health problems. The plant may also have anti-inflammatory effects and may be effective for the treatment of chronic venous insufficiency. (15) However, chemicals in this root may cause blood vessels to narrow, so do not take this without first consulting your physician.
• Horse chestnut (also called buckeyes or Aesculus hippocastanum) is used in extract form to help improve circulation for people with chronic venous insufficiency, itching and swelling. There is some research supporting its effectiveness in these related conditions. (16)
• Wild pansy is a component in some traditional remedies for phlebitis. (17) However, there is no high-quality research supporting its use or safety for phlebitis.
• A traditional Chinese medicine pill made of four different herbs, called Hulisan tablets, has also historically been used to treat phlebitis. (18) Although lab studies show the herbs have medicinal potency, there have been no studies confirming their effectiveness for phlebitis.

5. Follow a diet that supports blood vessel health

Phlebitis is irritation of the vein’s lining. Although a supportive diet may not make an immediate difference in your symptoms, over time it may help your blood vessels stay healthy and strong. When paired with other ways to prevent phlebitis and blood clots, such as exercise, a supportive diet can help you lower your risk for future problems. According to Today’s Dietitian and the American Heart Association and American College of Cardiology guidelines for lifestyle management, a diet that supports blood vessel health includes: (19)

• Plenty of fiber: High-fiber foods include whole grains, fruits and veggies, legumes, nuts and seeds.
• Fruits and vegetables: Choose fruits and veggies that are high in fiber and antioxidants, which also lower inflammation, blood pressure and clotting. Good choices include avocados, Asian pears, berries, coconut, figs, artichokes, peas, okra, acorn squash, Brussels sprouts, turnips, black beans, chickpeas, lima beans, split peas, lentils, nuts, flaxseeds, chia seeds and quinoa.
• Whole grains: Good choices include oats, rye, barley, brown or wild rice, bulgur, buckwheat, quinoa and more.
• Unsaturated fats: These include omega-3 fatty acids and can be found in fish, flaxseeds, wheat germ, walnuts, avocados and vegetable oils.
• Poultry
• Fish
• Nuts
• Little red meat, added sugars, sodium and saturated or trans fats

Precautions

• Many natural therapies interact with common medicines prescribed to treat phlebitis or blood clots, such as warfarin. (20) Always tell your doctor about your use of herbs and supplements and your diet, especially if you use a blood thinner such as warfarin.
• Do not attempt to self-treat phlebitis until you have been assessed by a health care professional. You and your physician should create your plan for phlebitis management together.
• Phlebitis and blood clots can come back. Prevention of future phlebitis and blood clots may be possible. Stay active and keep your legs moving, wear loose clothing, stay hydrated and follow your doctor’s instructions for reducing your risk.

Final Thoughts

• Phlebitis is irritation or inflammation of a vein.
• In most cases, superficial phlebitis or superficial thrombophlebitis can be treated quickly and easily.
• In the case of deep phlebitis or deep thrombophlebitis, you may need a hospital stay and your doctor may recommend prescription medications.
• Blood clots with phlebitis can be very serious and even life-threatening. Do not attempt to self-diagnose or self-treat phlebitis. Always let your physician know if you suspect you have this condition or if you plan to take herbs or supplements to treat your symptoms.

Five natural approaches to help manage some phlebitis symptoms and mild cases at home after diagnosis and evaluation:

1. Elevate and soothe
2. Stay active
3. Try a compression stocking
4. Ask about herbs and supplements
5. Follow a diet that supports blood vessel health

The post Phlebitis: 5 Natural Ways to Improve Swollen Vein Symptoms appeared first on Dr. Axe.

“Coronary” means around the heart. Coronary artery disease (CAD) occurs when the major blood vessels around your heart become diseased. The disease also affects the heart itself, so it is important to take steps to prevent the damage from becoming serious, which can be life-threatening. (1)

What Is Coronary Artery Disease?

Coronary artery disease  (CAD) refers to the buildup of plaque in your coronary arteries. The waxy plaque forms when cholesterol (a form of fat) builds up and starts to block the flow of oxygen-rich blood as it passes through your arteries.

Over time, this can greatly reduce blood flow through your arteries, and the risk of a serious outcome grows. (1)

What Is Heart Disease?

You may have heard the term coronary heart disease (CHD), too. CHD is a result of coronary artery disease. CHD refers to what may happen to your heart after coronary artery disease develops. This article will discuss your artery health as it relates to your heart health. CAD is also called ischemic heart disease or ischemia. (2)

CAD or ischemia is more common in people with diabetes. (3)

Several major types of problems can occur as a result of CAD: (4)

• Stable angina — Stable angina is chest pain or discomfort caused by the poor flow of blood through your coronary arteries into your heart muscle. The chest pain may not be too intense or too frequent.
• Unstable angina — This form of angina is more dangerous than stable angina because it happens when the blockage in your arteries grows to the point that your heart doesn’t get enough oxygen. Unstable angina raises your risk for a heart attack.
• Heart attack (also called myocardial infarction) — This happens when the flow of coronary arterial blood to a section of heart muscle is blocked. The affected area of heart muscle begins to die. Cardiovascular (heart and blood vessel) disease over time can lead to a heart attack.
• Sudden cardiac death — This is another term for sudden cardiac arrest. Sudden cardiac death is caused by abnormal heart beats, called arrhythmias. CAD is a leading cause of this condition. Eighty percent of sudden cardiac death cases are linked with CAD. A previous heart attack also puts you at risk for sudden cardiac death. (6)

Signs and Symptoms

Ischemic heart disease grows more serious the longer the blockage in your coronary arteries grows. The blockage in arteries is also known as atherosclerosis. See a doctor right away if you have any of these general symptoms that might affect heart function:

• Shortness of breath — As the blockage in your coronary arteries grows larger, your heart muscle doesn’t pump as well. If your heart isn’t pumping enough to supply your body with healthy, oxygen-rich blood, you may have trouble breathing well.
• Pain in your chest — also called angina. The pain or discomfort in your chest is usually on the left or middle side of your chest or sometimes in the shoulder. The pain also can come when you are in physical or emotional distress. Women especially may feel pain in their jaw, neck, arm or back. (1)
  • Angina may be confused with dyspepsia (indigestion) or heartburn.

Angina Symptoms

Additional symptoms of angina include: (3)

• Heavy feeling in the chest
• Feeling of pressure
• Aching
• Burning
• Full feeling in the chest
• Extreme fatigue after exercise or other intense activity (for example, carrying heavy boxes while you are moving). You may get very tired when you do physical activities, because your heart is not pumping enough oxygen-rich blood as it used to.
• Weakness — You may feel weak or numb in your arm or shoulder area or in other ways.
• Dizziness — You may feel unable to stand in a stable position.
• Nausea and vomiting — Nausea and vomiting may be related to heart muscle pain.

Heart Attack Symptoms

Symptoms of heart disease can continue to damage your heart. If a coronary artery becomes completely blocked, this may cause a heart attack. Heart attack symptoms may include: (7)

• Pain in your shoulder or arm
• Heavy, crushing pressure and pain in your chest
• Pain in your jaw or neck
• Pain in your back or stomach
• Shortness of breath
• Sweating
• Cold sweat
• Nausea
• Lightheadedness

Women may have different signs than men have, such as back pain or jaw pain, shortness of breath, or nausea and vomiting.

Causes

Coronary artery disease prevention is possible. You can reduce your risk of disease with natural remedies as well as conventional treatment.

The following are some of the most common coronary artery disease causes: (1)

• High cholesterol — Cholesterol is a form of fat that comes in two varieties: high-density lipoprotein (HDL, known as good cholesterol — you want more of this) and low-density lipoprotein (LDL, bad cholesterol), the type that causes plaque to build up in your arteries. If you have high LDL cholesterol, there are natural remedies to treat the condition.
• High blood pressure — High blood pressure (hypertension) against your blood vessels could cause damage to your arteries and lead to heart attack, heart failure and other serious conditions. It is known as the silent killer because you may not feel worse as the condition develops.
• Diabetes or insulin resistance — Diabetes results in high levels of sugar (glucose) in the blood. Insulin resistance also causes this, but is not as serious as diabetes. Insulin resistance comes before diabetes, and is known as prediabetes. The beta cells in the pancreas cannot produce enough insulin and glucose (sugar) levels begin to rise higher than normal.
• Sedentary lifestyle — Too much sitting and not enough exercise can negatively impact heart health.
• Smoking — Cigarette smoking can damage your blood vessels, increasing the risk of atherosclerosis.

Risk Factors

You can control some CAD risk factors by making lifestyle changes. The following are some of the most common coronary artery disease risk factors: (8)

• Being male — Men have a higher risk of coronary artery disease. Risk for women rises after they go through menopause.
• Family history — Some people may have heart disease with genetic origins. Sudden cardiac death data show a link between genetics and the risk of dying suddenly, but more research is needed. Uncovering arrhythmia risk (irregular heartbeats) is a better use for genetic testing at this time. It may help to look back a couple of generations and see if there are patterns of heart disease in your family, in addition to knowing your own risk factors. (9)
• Age — Hearts and blood vessels work less well over time.
• Smoking
• High stress levels
• Physical inactivity
• Being overweight or obese
• Inflammation in your body — Some inflammation markers play a key role in development of atherosclerosis. (10)
• Sleep apnea — Sleep apnea (uncontrollable pauses in your breathing while sleeping) is common in CAD patients. This apnea may be linked with chronic inflammation, which may be linked to CAD getting worse or other conditions involving the vessel around the heart. (11)
• Diabetes
• End-stage renal disease — If your kidneys are in advanced stages of kidney (renal) disease, you may have faster plaque buildup in your arteries. A study showed that more than half of dialysis patients in Western Europe and North America had a premature death because of cardiovascular disease. (12)
• High blood pressure — This condition puts more pressure against artery walls, which over time can damage the arteries.
• High blood cholesterol — Too much LDL cholesterol leads to buildup of plaque.
• Metabolic syndrome — People with metabolic syndrome have a number of combined factors that leave them open to more diseases states, like coronary artery disease. One study showed that high cholesterol, obesity in the center of the body and high blood sugar together were more common risk factors for CAD. (13)

Conventional Treatment

Coronary artery disease treatment often includes lifestyle changes, and there are also drugs for some of the symptoms and conditions you may have.

You may not be able to reverse all of the plaque that builds up in your arteries, but you can prevent more buildup and slightly reduce the level of plaque you have. Even if your doctor prescribes a statin drug to lower cholesterol, you’ll still need to eat healthy foods and stay physically active. (14)

Once you have a coronary artery disease diagnosis, you may wish to discuss your particular coronary artery disease pathophysiology (what processes in your body led to CAD). Talk to a medical professional about whether you should take drugs, including: (15)

• Drugs that lower cholesterol. Some drugs reduce the amount of LDL cholesterol in your blood and thus reduce the amount of plaque in your coronary arteries. These drugs include niacin, statin drugs, fibric-acid drugs to reduce triglyceride fats and bile acid sequestrants.
• Aspirin. Your doctor may recommend taking a daily aspirin or other drugs that can thin your blood.
• Angiotensin-converting enzyme (ACE) inhibitors and angiotensin II receptor blockers (ARBs). These drugs decrease blood pressure and may help prevent progression of coronary artery disease.
• Beta blockers. These drugs slow your heart rate and decrease your blood pressure, which reduces the need for oxygen. Beta blockers reduce the risk of future heart attacks, if you have already had one.
• Nitroglycerin. Nitroglycerin tablets, sprays and patches can manage chest pain by opening up (dilating) your coronary arteries for short periods of time.

How to Help You Recover from CAD Naturally

There are many natural ways you can get relief for your case of CAD.  Coronary artery disease treatment includes several natural remedies that you can try:

1. Eat your way to better heart health

Because LDL cholesterol (bad cholesterol) levels affect your health, you should add foods into your diet that are low in cholesterol. Foods high in soluble fiber also are a great addition to your diet. You should avoid saturated or hydrogenated fats, because saturated fats can turn into cholesterol. Here are some foods to add and some you should avoid for coronary artery health. These foods are also good for you if you have diabetes. (16, 17)

Add:

• Whole grains, whole-grain breads and cereals
• Navy beans, kidney beans, chick peas
• Fat-free or 1 percent milk
• Raw or cooked fruits with low-fat yogurt
• Fish
• Garlic as a cooking ingredient
• Moderate amounts of nuts
• Olive oil in small amounts when you cook

Avoid:

• Large amounts of oils, especially corn and peanut oils
• Fried foods, like potato chips, French fries and other junk foods
• Butter and margarine
• Egg yolks
• Whole milk or cream
• Foods cooked in butter, cheese or cream (including vegetables)
• Bacon, sausage and organ meats, like liver
• Sugary desserts and candy; eat smaller portions of dessert.

2. Lower cholesterol with exercise

Exercise of all kinds can help you lower LDL cholesterol. It also helps prevent plaque buildup and raise HDL (good) cholesterol. Being active also helps by improving other atherosclerotic risk factors such as high blood pressure, diabetes, obesity, stress and various other factors that promote blood clots. Check with your doctor before you start an exercise program to make sure your heart and other systems are ready.

Exercise that raises your heart rate and makes you breathe harder (aerobic exercise) is very helpful. Examples include: (18)

• Walking — this is at the top of many lists for exercise that benefits your cardiovascular system. Walk two to three miles any day that you can.
• Light jogging
• Biking
• Swimming

Here are some tips for making your exercise program more of a joy and a success:

• Make sure you pick an exercise you really enjoy
• Exercise to music
• Exercise with a buddy who is at your level of activity
• Commit by planning how and when you will exercise. You may not feel like it, but if you have made the choice, exercise a little anyway.
• You can build more activity into your day by taking breaks from your desk and walking, stretching or doing yoga, or dancing.

3. Lose weight

In several studies, a defined weight loss program was linked to improved outcomes for patients with coronary artery disease. In one study, a low-calorie diet and an exercise program were equal in terms of helping patients increase their cardiac blood flow. (19)

With a healthy combination of diet and exercise tips above, you should begin to lose weight, which can take some of the burden off of your coronary arteries. Talk to your doctor anytime you start a new diet or exercise program.

4. Manage stress

Stress can damage your heart. If you are often under stress, you will more likely have heart disease, high blood pressure, chest pain or irregular heartbeats. Stress can raise your blood pressure to unhealthy levels. (20) Several studies have also shown the effects of chronic stress as it relates to the inflammation aspect of atherosclerosis. (21)

Thankfully, studies have shown that regular programs of mindfulness-based stress reduction and of meditation to reduce stress have improved the health of patients with atherosclerosis. (22) Stress reduction of other kinds may help you relax as well.

Healthy habits can come to your rescue in times of stress:

• Working out
• Saying no to caffeine
• Saying no to alcohol
• Getting a good night’s sleep
• Meditating or praying
• Spending time with friends, family or pets.

5. Stop smoking

The chemicals in tobacco smoke harm your blood cells. They also can damage the function of your heart and the structure and function of your blood vessels. This damage increases your risk of atherosclerosis, another name for the build-up of plaque in your arteries. (23)

You might try natural approaches to help quit smoking: (24)

• Yoga
• Exercise
• Mindfulness meditation
• Hypnosis
• Tai chi
• Writing down a quit plan

6. Try aromatherapy

Evidence shows that aromatherapy can lower your levels of stress and anxiety, and some evidence even shows that you can affect your cardiovascular system with aromatherapy as well. A 2012 study found that aromatherapy using essential oils can lower blood pressure through relaxation. Only short periods of breathing in an essential oil was helpful. According to the same study, smelling oils for more than an hour might be harmful. (25)

If you’d like to try using essential oils to lower your heart disease risk, these are some of your best bets: (26)

• Basil — Extract from basil leaves shows potential for lowering levels of LDL cholesterol, as demonstrated in a recent animal study. (27)
• Cassia — Research from another animal study shows that cassia flower extract reduces blood glucose levels while increasing insulin. (28)
• Clary sage — Research from Korea shows that oil vapors from the white-pink flowers of this wide-leafed shrub are effective at decreasing systolic blood pressure (the top number in a blood pressure reading). (29)
• Cypress — Cypress oil used in aromatherapy massage provides short-term relaxation and relief from fatigue. (30)
• Lavender — Research on lavender oil found that it produces an overall calm and relaxed mood when inhaled. (31)
• Marjoram — When inhaled, the oil from this herb lowers blood pressure. (32)

7. Consider taking glucosamine

A study published in May, 2019 in the BMJ found evidence that habitual use of glucosamine supplements, which are commonly taken to help relieve osteoarthritis pain, may also be related to lower risks of cardiovascular disease (CVD) events. (33) In this large prospective study, habitual glucosamine use was associated with a 15 percent lower risk of total CVD events and a 9 to 22 percent lower risk of individual cardiovascular events. The protective effects of glucosamine on CVD outcomes were even stronger among current smokers.

The study followed over 466,000 participants without heart disease at the beginning of the study from 2006 to 2010 and tracked their supplement use. Researchers then followed up with the participants again in 2016. It was found that after adjusting for age, sex, body mass index, race, lifestyle factors, dietary intakes, drug use, and other supplement use, glucosamine use was associated with a significantly lower risk of total CVD events, CVD death, coronary heart disease development and stroke.

Glucosamine is a crystalline compound which is found inside connective tissue and cartilage. It’s made from chains of sugars and proteins bound together. It’s estimated that approximately 20 percent of adults living in the U.S and Australia consume glucosamine supplements daily, since this popular supplement is available over-the-counter in these countries and known to help with joint pain. Emerging evidence has linked use of glucosamine with not only reduced joint pain and now prevention of cardiovascular disease/atherosclerosis, but also reduced mortality, reduced inflammation, and extended life span (according to some animal studies).

How may glucosamine help protect the heart and arteries? Evidence from the National Health and Nutrition Examination Survey (NHANES) study found that glucosamine was associated with a statistically significant reduction in C reactive protein concentrations, which means it can help lower systemic inflammation, thereby playing a preventive role in the pathophysiology of CVD. Glucosamine also seems to mimic the protective effects of a low-carbohydrate diet, since it can decrease glycolysis (the breakdown of glucose by enzymes) and increase breakdown of proteins.

Precautions

There are many ways you can protect yourself from coronary artery disease and its symptoms and complications:

• Go to your doctor with pain, shortness of breath or severe heart symptoms. Don’t wait for severe chest pain to go away — the complications of CAD can be deadly.
• Learn your family heart history as soon as you can, especially if there is sudden cardiac death among your relatives.
• Get tested for your cholesterol levels, and do what you can to lower LDL cholesterol with natural remedies or with medications; be sure to do so under physician supervision.
• Get tested for prediabetes and diabetes. Know your glucose levels. Eating the right foods can help you lower blood sugar.
• See a medical professional before you start a new diet or exercise program.
• Stop smoking if at all possible and reduce the amount of alcohol you drink.

Final Thoughts

• Coronary artery disease can lead to heart disease and heart attacks.
• Serious heart disease can be a quiet attacker or can show up with a lot of different symptoms. Learn the most common symptoms of heart disease related to CAD and don’t ignore them.
• CAD is more common in men, older people, people with diabetes and smokers.
• Diet and exercise make a difference in your artery health.
• Avoiding stress, finding ways to calm yourself and getting better sleep are also ways to help you manage CAD.

6 Natural Ways to Help Beat Coronary Artery Disease

1. Eat your way to better heart health
2. Lower cholesterol with exercise
3. Lose weight
4. Manage stress
5. Stop smoking
6. Try aromatherapy

Read Next: These 5 Heart Disease Tests Could Save Your Life (And Your Doctor Probably Isn’t Ordering Them)

The post Coronary Artery Disease: 6 Natural Ways to Help Beat CAD appeared first on Dr. Axe.

Coronary heart disease (CHD) is currently the leading cause of death among adults in the U.S. — and according to the Centers For Disease Control and Prevention (CDC), it has maintained this ranking as the No. 1 killer since 1921. (1)

Coronary heart disease is a condition caused by the buildup of waxy plaque in the arteries that flow to and from the heart. CHD often goes by several other names, including coronary artery disease, heart disease and arteriosclerotic heart disease.

What is heart disease caused by, and what does this tell us about how to prevent it? Most cardiovascular disorders are related to elevated inflammation levels — so, as you’ll learn, by reducing inflammation, the root of most diseases, you can place your body in a state that is conducive to healing.

Here’s the good news for those struggling with heart disease: adjusting your diet, reducing stress levels and regularly exercising are all ways you can naturally control inflammation, and therefore are beneficial for treating and preventing coronary heart disease. And as you’ll more about below, there are many whole foods that are available in common grocery stores that can help protect your heart, as well as lower your risk for developing various forms of chronic diseases in the future.

What Is Coronary Heart Disease?

CHD occurs when the small blood vessels that supply blood and oxygen to the heart narrow and sometimes harden, which over time can cause ruptures, heart attacks and other fatal conditions.

Heart disease is sometimes called a “disease of Western, modern civilization” because it was rare before 1900, and still remains much less common in pre-industrialized populations today. (2) By the mid 1900s, coronary heart disease became the nation’s biggest killer, and today all forms of cardiovascular diseases — including conditions of the heart and blood vessels like angina, congestive heart failure and stroke — are still the leading causes of death in many Western nations. Cardiovascular diseases kill more than 630,000 Americans a year, men and women pretty much equally. (3) Currently, heart disease is the cause of about 1 in every 4 deaths in the U.S. (4)

For the past several decades, doctors have mostly turned to medications and surgeries to help treat cardiovascular disease — including clot-busting prescription drugs, tiny balloons implanted inside the body to open up arteries and bypass surgeries.

The result is that, today, coronary heart disease is considered more chronic than necessarily fatal. However, these treatments are really resolving symptoms rather than addressing the underlying causes of heart disease. Recently, it’s become apparent that lifestyle and dietary changes are fundamental to truly treating heart disease and/or preventing it from returning.

CHD vs. CAD vs. Atherosclerosis

• Many people use the names coronary artery disease and coronary heart disease interchangeably.
• Coronary artery disease is considered the most common type of heart disease. It occurs when there’s a blockage of one or more arteries that supply blood to the heart. (5)
• In the first stage of heart disease, called angina, blood flow to the heart is restricted. When blood flow stops, there’s a myocardial infarction, also known as a heart attack. The combination of these two conditions is what many doctors are referring to when they say “coronary heart disease” (or CHD).
• What is atherosclerosis, and how does it differ from CHD/CAD? When someone has CHD or CAD, the buildup of substances inside their arteries is what is referred to as arteriosclerosis (also spelled atherosclerosis). The definition of arteriosclerosis is “a disease of the arteries characterized by the deposition of plaques of fatty material on their inner walls.” (6)
• Arteriosclerosis refers to hardening and thickening of the walls of the arteries. It is often said to be “partly a function of aging.” Over time the smooth, elastic arterial cells become more fibrous and stiff. Calcium, cholesterol particles and fatty acids accumulate on arterial walls and form a swelling called an atheroma. Atheroma are capable of bursting, causing blood clots, and leading to heart attacks or strokes. In populations that eat an unprocessed diet, far less inflammation-caused arteriosclerosis and heart disease are present.

Symptoms

Not everyone who has CHD even knows it — especially people who are in the early stages. Some symptoms of CHD can be very noticeable, however, it’s also possible to have this disease and experience no symptoms at all or only slight symptoms.

Coronary artery disease symptoms vary a lot from person to person. The most common noticeable sign of CHD is having chest pain or discomfort, which is caused when the heart is not getting enough blood or oxygen.

Other coronary artery disease symptoms can include: (7)

• Feeling a “heaviness” or like someone is squeezing your heart. This is called angina (another name for chest pain) and is probably the most common blocked artery symptom. It’s possible to experience various forms of chest discomfort including heaviness, tightness, pressure, aching, burning, numbness or fullness.
• Pains or numbness in your breast bone (sternum), neck, arms, stomach or upper back
• Shortness of breath and fatigue with activity
• General weakness
• Indigestion or heartburn

If CHD progresses, you may experience a heart attack, also called myocardial infarction. Heart attack symptoms can include:

• Pain or discomfort in the upper body including the chest, arms, left shoulder, back, neck, jaw or stomach
• Difficulty breathing and shortness of breath
• Sweating
• Feeling of fullness, indigestion, choking or heartburn
• Nausea or vomiting
• Light-headedness, dizziness and weakness
• Anxiety and panic
• Rapid or irregular heart beats

Causes

What really causes CHD and heart attacks? CHD is ultimately a result of inflammation from fatty material and other substances forming a buildup of plaque that accumulates within the walls of your arteries. Because these arteries have the crucial role of bringing blood and oxygen to your heart, reduced blood flow can slow down or stop your heartbeat, causing “cardiac arrest.”

For this reason, medical professionals use a combination of lifestyle changes, medicines and medical procedures to slow, stop or reverse the buildup of plaque. This can help lower the risk of blood clots forming and a heart attack taking place because it widens clogged arteries.

What are risk factors for developing coronary heart disease? (8)

• High amounts of free radical damage (also called oxidative stress) and low antioxidant levels in the body. When antioxidant levels are lower than those of free radicals due to poor nutrition and other lifestyle factors, oxidation wreaks havoc in the body — damaging cells, breaking down tissue, mutating DNA and overloading the immune system.
• Being a male, since men develop CHD more other than women (although it affects both sexes)
• Being over the age of 65
• High consumption of alcohol
• Smoking
• Eating a poor diet with unhealthy fats and processed foods
• Family history of coronary heart disease, stroke or peripheral arterial disease
• Menopause in women
• Having high blood pressure, diabetes or high cholesterol levels
• Lack of physical activity or exercise
• Obesity
• Sleep deprivation
• Exposure to environmental pollutants and toxic chemicals

Related: How to Maintain Normal Troponin Levels

Conventional Treatment

Half a century ago, coronary heart disease killed an even greater percentage of those who suffered from it, but fortunately, doctors today are more adept at using various treatments to control heart disease symptoms. Some of these are effective at lowering blood pressure, triglycerides and cholesterol, but many simply target symptoms and don’t focus on the bigger picture.

Many doctors place people with coronary heart disease on a treatment plan that includes both prescription medications and lifestyle changes. Depending on which healthcare professional you choose, your symptoms and how severe the disease is, you might be prescribed one or more medicines to treat your high blood pressureor high cholesterol or to prevent complications like diabetes.

Examples of medications used to treat CHD include: cholesterol-modifying medications like aspirin, beta blockers, nitroglycerin, angiotensin-converting enzyme (ACE) inhibitors and angiotensin II receptor blockers (ARBs).

Many people are able to prevent CHD and recover from it naturally by maintaining a healthy lifestyle: changing their diet, stopping smoking, getting good sleep and adding in supplements on top of some other things we’ll discuss below.

Natural Remedies for Coronary Heart Disease

1. Lifestyle Changes (Quitting Smoking & Eating A Healthy Diet)

A 2016 study found that living a healthy lifestyle — including exercising, eating a healthy diet full of fruits, vegetables and grains and not smoking — can lower your risk of heart disease, even if you are genetically predisposed to developing the disease. The study looked at 55,685 participants total in three prospective cohorts and one cross-sectional study. According to The New York Times:

The investigators found that genes can double the risk of heart disease, but a good lifestyle cuts it in half. Just as important, they found, a terrible lifestyle erases about half of the benefits of good genetics. (9)

The individual results of each study were impressive. In the first study, when participants with the highest genetic risk followed a healthy lifestyle, they cut the 10-year likelihood of heart disease from 10.7 percent to 5.1 percent. In the second study, the high-risk and healthy lifestyle participants’ 10-year risk dropped from 4.6 percent to 2 percent. In the third study, participants risk went from 8.2 percent to 5.3 percent. In the final study, participants with a high genetic risk living a healthy lifestyle had significantly less calcium in their coronary arteries, which is a sign of CHD. (10)

This groundbreaking research illustrates that you can naturally reduce your risk of heart disease. Below we’ll look closer at foods, supplements, essential oils and lifestyle changes you can implement to achieve greater health and fight off coronary heart disease.

2. Avoiding Inflammatory Foods

Should you eat a low-fat diet to prevent heart disease? When most people think of foods that increase their chances of developing heart disease, fatty cuts of meat and fried food probably come to mind. For many years, the public was led to believe that cholesterol-rich foods and saturated fats of all kinds increased the risk for heart disease. “The cholesterol hypothesis,” as it’s called, rested on the assumption that saturated fats raise cholesterol levels that wind up clogging the arteries.

However, a number of researchers today have demonstrated that this is not necessarily true, and that while this theory has been widely accepted, it has never been proven. Cholesterol is actually an essential component of healthy cells and organisms, and we all need to maintain a certain level to thrive!

According to a 2009 study published in the International Journal of Clinical Practice,

It is now acknowledged that the original studies purporting to show a linear relation between cholesterol intake and coronary heart disease (CHD) may have contained fundamental study design flaws, including conflated cholesterol and saturated fat consumption rates and inaccurately assessed actual dietary intake of fats by study subjects. (11)

Many experts today now believe that elevated blood cholesterol is a symptom, not a cause, of heart disease. Whether or not someone’s blood cholesterol level is increased by eating a certain food depends on that person’s individual cholesterol makeup, and each person is different. Several recent studies have shown that the dynamics of cholesterol homeostasis and of development of CHD are extremely complex and multifactorial. This suggests that the previously established relationship between dietary cholesterol and heart disease risk was overexaggerated. (12)

In the majority of people, the real cause of heart disease may be inflammation. (13) Foods to avoid to prevent CHD that promote inflammation include:

• Corn and soybean oils
• Pasteurized, conventional dairy
• Refined carbohydrates
• Conventional meat
• Sugars of all kinds
• Trans fats

But don’t many health authorities still warn against eating too much fat? Despite the existing evidence that eating cholesterol isn’t the cause of heart disease, most government-funded health associations, including the National Heart, Lung and Blood Institute, still recommend limiting saturated fats. As part of a treatment plan called “Therapeutic Lifestyle Changes” (TLC) — used to control high blood cholesterol through a healthy diet, physical activity and weight management — the Institute recommends that less than 7 percent of daily calories come from saturated fats. They recommend limiting fat-containing foods like meats, dairy products, chocolate, baked goods and deep-fried and processed foods. (14)

The TLC diet is purposefully low in saturated fat, trans fat and dietary cholesterol. No more than 25–35 percent of your daily calories are intended to come from all fats, including saturated, trans, monounsaturated and polyunsaturated fats.

Going forward, we can expect guidelines like this to be updated to reflect the most recent study findings. Over the last decade, many countries and health promotion groups have modified their dietary recommendations to reflect the current evidence and, in fact, now address the negative consequence of ineffective dietary cholesterol in someone’s diet. (15)

3. Eating a Heart-Healthy Diet

Following a healthy, whole-foods–based diet can reduce inflammation, high blood pressure and unhealthy high cholesterol. Of course, eating well will also help you maintain a healthy weight and have more energy to be active, both of which are important for preventing coronary heart disease. Instead of focusing on eating low-fat foods to reduce fat and cholesterol, I believe we would be much better off making our goal to reduce inflammation.

The healthiest anti-inflammatory foods for fighting coronary heart disease are those brimming with antioxidants and phytonutrients that lower your immune system’s overactive response. These help fight free radical damage and target the problem where it starts by lowering oxidative stress.

How do you know what the top antioxidant foods are? Anything loaded with fiber, grown directly from the earth and brightly colored is a good place to start!

Healthy fats and animal proteins have a place among other whole foods in a heart-healthy diet, too. When it comes to including healthy fats, the general effect of quality saturated fats in someone’s diet is to help balance the ratio of HDL to LDL cholesterols. Regarding HDL cholesterol, some feel “the higher, the better,” but we know that the ratio of cholesterol is important too. (16)

Foods that help reduce inflammation and, therefore, the risk of CHD include:

• Fiber-rich and antioxidant-rich foods of all kinds
• Vegetables (all kinds, including beets, carrots, cruciferous vegetables like Brussels sprouts, broccoli, cabbage, cauliflower and kale, dark leafy greens, artichokes, onions, peas, salad greens, mushrooms, sea vegetables and squashes)
• Fruits (all kinds, especially berries and citrus)
• Herbs and spices, especially turmeric (curcumin) and raw garlic (also basil, chili peppers, cinnamon, curry powder, ginger, rosemary and thyme)
• Traditional teas like green tea, oolong or white tea
• Legumes and beans
• Healthy fats found in nuts, seeds, avocados, wild-caught fish and extra virgin olive oil —learn about what high-cholesterol foods to avoid versus eat
• Raw, unpasteurized dairy products, cage-free eggs and pasture-raised poultry
• Red wine in moderation

If you look at evidence from many people living a traditional diet, it doesn’t seem that saturated fats are the cause of coronary heart disease. Foods containing saturated fats — such as full-fat dairy, organ meats, beef, eggs, lard and butter — are actually found in high levels in many of the healthiest, longest-living people that have been studied, like those in the Blue Zones.

The Mediterranean diet is one of the most popular and effective anti-inflammatory diets that exists. Foods commonly eaten in the Mediterranean region include fish, vegetables, beans, fruits and olive oil. These have been shown to lower cholesterol and triglycerides and reduce symptoms of numerous chronic diseases. (17) Following this type of diet that is low in sugar, processed foods, preservatives, vegetable oils and artificial ingredients can also help you maintain a healthier weight.

4. Using Heart-Healthy Supplements

You’ll get the most benefits from a healthy diet when you consume real foods that provide natural, absorbable nutrients. While it’s helpful to be aware of certain nutrients that can help protect your heart, eating a wide variety of whole foods and reducing toxin load in your body is by far the most important thing. That being said, some supplements added to a nutrient-dense diet may also be helpful for treating heart problems.

I recommend the following supplements for controlling inflammation and supporting heart health:

• Omega-3 fish oil supplements or 1 tablespoon of fish oil (such as cod liver oil) daily — if you avoid fish, try plant-based algal oil
• Curcumin (turmeric) and garlic supplements
• Coenzyme Q10
• Carotenoids
• Selenium
• Vitamin C
• Vitamin D
• Vitamin E
• Glucosamine

A study published in May, 2019 in the BMJ found evidence that habitual use of glucosamine supplements, which are commonly taken to help relieve osteoarthritis pain, may also be related to lower risks of cardiovascular disease (CVD) events. (18) Ongoing use of glucosamine — which is a crystalline compound which is found inside connective tissue and cartilage — was associated with a 15 percent lower risk of total CVD events and a 9 to 22 percent lower risk of individual cardiovascular events. The protective effects of glucosamine on CVD outcomes were even stronger among current smokers.

The study followed over 466,000 participants without heart disease at the beginning of the study and tracked their supplement use and health for eight years. It was found that after adjusting for age, sex, body mass index, race, lifestyle factors, dietary intakes, drug use, and other supplement use, glucosamine use was associated with a significantly lower risk of total CVD events, CVD death, coronary heart disease development and stroke. It’s believed glucosamine can reduce C reactive protein concentrations, which means it can help lower systemic inflammation, and also mimic the protective effects of a low-carbohydrate diet, since it can decrease glycolysis (the breakdown of glucose by enzymes) and increase breakdown of proteins.

5. Exercise

While there are really too many types and benefits of exercise to list here, just know that exercise helps restore and maintain cardiovascular health by improving blood flow, bringing more oxygen to your cells, managing hormones and blood sugar levels and helping you relax. This makes it one of the most powerful things you can to do prevent clogged arteries.

Studies suggest that exercise can benefit your heart just as much as certain medications. A meta-review of more than 305 clinical trials focusing on exercise benefits even found that, amazingly, no statistically detectable differences existed between those who exercised and those who were given medications in the prevention of coronary heart disease! (19) The conclusion of the analysis was that “exercise and many drug interventions are often potentially similar in terms of their mortality benefits in the secondary prevention of coronary heart disease, rehabilitation after stroke, treatment of heart failure, and prevention of diabetes.”

Try whichever type works best for you and your current level of fitness, such as burst training, HIIT workouts, Crossfit, yoga, Tai Chi or simply walking more.

6. Stress Reduction

Stress raises cortisol levels and may interfere with inflammatory responses when left unmanaged. Chronic stress caused by our modern, fast-paced lifestyles can affect just about every bodily system — suppressing the immune system, slowing metabolism, and stalling digestion, detoxification and cell regeneration.

Research conducted by the Department of Epidemiology and Public Health at University College of London suggests that:

Chronic stress predicts the occurrence of coronary heart disease (CHD). Employees who experience work-related stress and individuals who are socially isolated or lonely have an increased risk of a first CHD event … Among patients with CHD, acute psychological stress has been shown to induce transient myocardial ischemia and long-term stress can increase the risk of recurrent CHD events and mortality. (20)

Some of the best natural stress relievers include nixing caffeine, smoking and alcohol, getting proper sleep, working out, praying and/or meditating, journaling, doing something creative, cooking or spending time with family and pets.

7. Essential Oils

There are many natural plant-derived essential oils that can help manage inflammation and symptoms related to heart disease. (21) Some include lemongrass oil, helichrysum oil and ginger oil. (22, 23, 24)

The active ingredients found in plants are their most potent in this concentrated form. Ginger essential oil, for example, contains the highest levels of anti-inflammatory gingerol, and helichrysum oil kicks off inflammatory enzyme inhibition, free-radical scavenging activity and corticoid-like effects. I recommend diffusing these oils in your home, inhaling them directly and applying them topically to your skin (such as over your chest) after mixing them with a carrier oil like coconut oil.

Final Thoughts

The post Top Natural Remedies for Coronary Heart Disease appeared first on Dr. Axe.

Dramatically clutching the chest and slowly sinking to the floor is often how heart attacks are presented in television and movies. And while heart attack symptoms can arise suddenly and be quite intense, more often the symptoms start more slowly and are milder, according to the American Heart Association. (1)

Heart attack symptoms can present with a general discomfort, pressure, fullness, squeezing or pain in the central part of the chest lasting for several minutes. Additionally, symptoms may occur in other areas of the body, too, including one or both arms, in the back or neck, stomach or even the jaw.

Someone having a heart attack may also feel nauseous, be lightheaded or they may break out in a cold sweat. Heart attack symptoms in men often differ from heart attack symptoms in women. The American Heart Association says that shortness of breath, nausea or vomiting and back or jaw pain are symptoms that are more common in women than in men.

If you are experiencing any of these symptoms, please call 911 immediately. The quicker you are seen by emergency responders, the sooner treatment can begin.

Recovering from a heart attack takes time, and there are a number of ways to help speed healing. Of course, it is preferable to never experience a heart attack and incorporating heart-healthy practices into your daily routine may help stave off coronary heart disease and a heart attack.

What Is a Heart Attack?

According to the American Heart Association, coronary heart disease, including heart attacks, is responsible for causing 1 out of every 7 deaths in the United States. (2)

Even more troubling is the fact that every year an estimated 635,000 people experience a heart attack for the first time, and nearly 300,000 people experience a repeat attack. Each heart attack injures the heart muscle, and the amount of damage depends a lot on the length of time it takes to receive emergency medical treatment.

So, what is a heart attack? It is an event where the flow of oxygen-rich blood is limited or cut off before it reaches the heart. Coronary arteries narrowed because of plaque buildup (atherosclerosis) are often the culprit. When plaque particulates come loose and break off, blood forms around them causing a clot. This clot can then block the blood flow completely, leading to ischemia. (3)

When your heart is damaged because of ischemia, the event can be called a heart attack (also known as a myocardial infarction). While some people will experience a variety of warning signs, if the root cause of the heart attack is atherosclerosis, typically a heart attack can occur suddenly, without any noticeable warning signs.

It is important to note the difference between cardiac arrest and a heart attack. A heart attack arises when there is a problem in the circulation of oxygen-rich blood, while cardiac arrest is caused by an electrical, or mechanical problem in the heart such as an abnormal or irregular heartbeat or an arrhythmia. (3)

Cardiac arrest causes the heart to stop suddenly, and a heart attack can cause it. Death can occur within just moments after the heart stops beating. Both heart attacks and cardiac arrest can be treated, but time is of the essence. CPR and the use of a defibrillator to shock the heart back into a normal rhythm may reverse cardiac arrest. Call 911 immediately if you believe you or someone you know is experiencing either cardiac event.

Signs and Symptoms

The type and severity of heart attack symptoms vary from person to person, and by gender. The following symptoms are common, but it is important to understand that the more of the symptoms you have concurrently, the greater the possibility is that you are having a heart attack. (4)

1. Pressure, tightness, pain, aching or squeezing sensation in the chest that may radiate to the neck, jaw or back
2. Nausea
3. Indigestion
4. Heartburn
5. Abdominal pain
6. Shortness of Breath
7. Cold sweats
8. Fatigue
9. Lightheadedness
10. Sudden dizziness

Heart disease is the No. 1 killer of women in the United States. Heart attack symptoms in women may be more subtle, and many women report they believed their symptoms were due to aging, acid reflux or even the flu. (5)

According to the Cleveland Clinic, pre-heart attack symptoms in females may include:(6)

1. Unusual fatigue
2. Sweating and shortness of breath
3. Pain that radiates from the chest to the jaw, back or neck.

For women, it can sometimes be difficult to tell the difference between women’s heart attack symptoms vs. anxiety or panic attack symptoms. These two conditions can present very similarly with symptoms including vertigo, dizziness, heart palpitations, numbness in the extremities, trembling and even fainting.

If you have a history of heart disease or heart attacks, and you also have an anxiety or panic disorder, any time you experience any heart attack symptoms, you should seek emergency medical attention. (7)

Symptoms of heart attack in men under 40 include many of the common symptoms mentioned above. The real challenge for this demographic is that seemingly healthy young men can experience a sudden cardiac event, or SCE. We often see this in young athletes when the subtle symptoms are brushed off as overexertion. (8)

Early Warning Signs

According to the Mayo Clinic, some people may experience early warning signs in the weeks, days or hours in advance of a heart attack, and they note particularly that recurrent chest pain, or angina, that is triggered by exertion and relieved by rest may be the earliest warning sign. Talk to your doctor as soon as possible if you experience chest pains.

Causes

The most common heart attack cause is a narrowed or blocked coronary artery, known as coronary artery disease. During a heart attack, the plaque that causes the narrowing of the artery ruptures and clouds the blood with cholesterol and other elements of the plaque. (4)

This event, can in turn, cause a blood clot to form and this clot can then completely impede the flow of blood through the artery.

In addition, a more rare condition called a coronary artery spasm can occur in a normal or healthy blood vessel or those that are blocked by atherosclerosis. This spasm can be life-threatening and is sometimes related to the use of illegal drugs like cocaine. A severe spasm can cause a heart attack. (3)

Even more rare is a spontaneous coronary artery dissection, or SCAD. This rare event occurs when there is spontaneous tearing in the coronary artery wall. In men, SCAD is generally related to extreme exertion. In healthy women, some evidence points to a hormonal link with SCAD occurring in postpartum women or around the menstrual cycle. (9)

Risk Factors

• Men 45 years of age and older
• Women 55 years of age and older
• Smoking or long-term exposure to secondhand smoke
• High blood pressure
• High blood cholesterol
• High triglyceride levels
• Diabetes
• Family history
• Atrial fibrillation
• Lack of physical activity
• Obesity
• Stress
• Illegal drug use
• History of preeclampsia
• Autoimmune diseases including lupus or rheumatoid arthritis (4)

Conventional Treatment

When presenting with heart attack symptoms, the following diagnostic tests will likely be ordered: (10)

• ECG
• Blood tests
• Chest x-ray
• Echocardiogram
• Angiogram
• Stress test
• CT
• MRI

In an emergency, the following medications may be used:

• Aspirin
• Thrombolytics
• Antiplatelet agents
• Blood-thinning medications
• Pain relievers
• Nitroglycerin
• Beta blockers
• ACE inhibitors

In certain cases, surgical intervention including a coronary angioplasty (with or without stenting) or coronary artery bypass surgery may be required.

Natural Ways to Boost Heart Attack Recovery

1. Participate in cardiac rehab

After a heart attack, your cardiologist will likely suggest you participate in a cardiac rehab program. Many hospitals provide this outpatient program to help heart attack survivors recover.

These programs consist of a combination of disciplines that focus not only on your recovery, but on lowering your risk for future cardiac events. Sessions often consist of emotional and mental support, physical exercise and creating a personalized heart-healthy lifestyle. (11)

2. Manage underlying conditions

Many underlying conditions including high blood pressure, high cholesterol and diabetes increase your risk for heart attacks. Treating these conditions effectively may help improve your recovery time.

3. Stop smoking

If you smoke, stop smoking now and avoid secondhand smoke.

4. Lose weight

If you are overweight, eat a nutrient-dense, healthy diet to take off any extra pounds. Getting to a healthy weight and maintaining it is linked to better heart health.

5. Exercise

Heart attack survivors are often hesitant to exercise out of fear of experiencing another heart attack. However, once your cardiologist determines that it is safe for you to exercise, follow their recommendations. Remember, be gentle with yourself; your body has survived a traumatic event and it will take some time before you are performing at pre-heart attack levels. (12)

6. Treat depression

Depression is very common after a heart attack, and the symptoms can last six months, or even longer. Anxiety, anger, irritation, resentment and poor self-esteem can all be a part of the equation too. Talk therapy or a support group, sunshine and inhaling Roman chamomile essential oil may help. Again, be gentle with yourself during recovery; it is a process that requires healing of the mind, body and spirit. (13)

7. CoQ10, 100 milligrams twice a day

After a cardiac event, you may be prescribed statins to help prevent another heart attack. Taking a CoQ10 supplement may help to lower side effects of the medication while helping to regulate blood pressure. (14)

In a promising two-year clinical trial of patients with moderate to severe heart failure, patients were given either a placebo or CoQ10 supplement. At two years, those receiving CoQ10 had significantly fewer adverse cardiovascular events, lower death rate and a lower number of hospital stays. Researchers do urge 100 milligrams twice a day instead of a single 200-milligram dose once a day because of better absorption rates. (15)

Natural Ways to Keep Your Heart Healthy

According to the American Heart Association, around 20 percent of patients 45 and older who have a heart attack will have another within five years. Practicing the following heart-healthy lifestyle tips can improve heart health and keep your heart healthy. (17, 18)

1. Eat a diet rich with heart-healthy foods

• The Cleveland Clinic, one of the world’s most respected cardiology centers, recommends reaching and maintaining a healthy weight for heart health. The Cleveland Clinic’s Heart Healthy Diet includes: (19)
  • Seven to nine servings of fruits and vegetables daily. Eat a variety of fruits and vegetables that span the rainbow to enjoy a diverse intake of nutrients. Enjoy berries, citrus, peppers and leafy greens. As a note, a serving is one medium piece of fruit, or 1/2 cup cooked or 1 cup raw vegetables.
  • Aim for 25 grams or more of fiber. The Cleveland Clinic recommends a combination of soluble and insoluble fiber daily. From the soluble fiber category, oats, lentils, split peas, flaxseed, citrus and apples are all heart-healthy choices. From the insoluble category, eat nuts and whole grain cereals or breads.
  • Eat two to three vegetable-based protein meals weekly. Replace  animal-based protein protein meals with lentils, legumes, quinoa, nuts and seeds. Enjoy a dinner of hummus and falafel, the combination of which is filling and satisfying.
  • Limit conventional red meat to one meal per week.
  • Eat free-range poultry, without skin, two times per week.
  • Eat wild-caught fish, rich with omega-3 fatty acids, twice a week.
  • Drink in moderation.
  • Practice portion control.

2. Enjoy dark chocolate

The Cleveland Clinic also recommends eating one ounce of dark chocolate a few times a week for heart health. Cocoa’s strong bitter taste comes from the flavanols that can improve vascular health by lowering blood pressure, improving blood flow to the brain and the heart and making blood platelets less likely to clot. (20)

However, it is important to note that the more that chocolate is processed, the more health benefits are lost. Choose low-processed dark chocolate, and avoid Dutch processed cocoa and highly processed chocolates with nuts and nougat.

3. Be physically active

Walking just 30 minutes a day can lower your risk for heat attack and stroke. The goal is to complete at least 30 minutes of moderate aerobic activity, at least five days a week. If you’ve had a heart attack, wait to be cleared by your cardiologist before beginning any exercise. (5)

4. Practice yoga regularly

Not only is yoga great for flexibility, strength, managing stress, depression and anxiety, it is also linked to better heart health. And, long-term sustained yoga practice may play a role in improving overall health. In fact, a systemic review of clinical trials found that yoga may improve cardiac health by lowering blood pressure, lowering cholesterol, losing weight, lowering triglycerides and improving heart rate. (21)

5. Omega-3 fish oil supplement, 1,000 milligrams daily

Fish oil is associated with overall heart health and is linked to increasing energy, lowering high triglyceride levels and weight loss.

And, according to a clinical trial published in the journal Circulation, a high dose Omega-3 fatty acids from a supplement taken for six months improves certain cardiac health markers in patients with a heart attack history. (22)

6. Acupuncture

A variety of clinical trials have found that taking certain heart medications along with having routine acupuncture sessions is associated with a reduced rate of heart attacks in those with coronary heart disease. In fact, a review of 16 clinical trials indicates that acupuncture plus prescribed drugs is more effective than drugs alone.   (23)

7. Manage stress and treat anxiety

Stress, depression and anxiety all have real consequences on our physical and emotional health. In addition to a healthy diet, regular exercise and high-quality sleep, other activities such as cognitive behavioral therapy, meditation and art therapy may help.

Also, ashwagandha, one of the top natural remedies for anxiety, is shown to combat stress, anxiety and depression. Take 300 milligrams of a high-quality ashwagandha supplement daily. (24) Be sure to check with your health care provider first.

Precautions

Heart attacks can be fatal. Call 911 immediately if you experience chest pains in addition to other common heart attack symptoms.

In seemingly healthy young men and women, heart attack symptoms must be taken seriously. According to the Cleveland Clinic, the rates of heart attacks in younger women are on the rise, including silent heart attacks where no symptoms arise. (25)

If you have a family history of coronary heart disease, smoking, have diabetes or high blood pressure, talk to your doctor about regular screening.

Final Thoughts

• Coronary heart disease, including heart attacks, is responsible for 1 out of every 7 deaths in the United States.
• A heart attack occurs when the flow of blood is limited or cut off before it reaches the heart.
• Heart attack causes include atherosclerosis, coronary artery spasm or the rare condition called spontaneous coronary artery dissection (SCAD).
• Heart attack symptoms vary widely from person to person and women may experience more subtle symptoms than men.
• Recovering from a heart attack takes time, and there are lifestyle changes that can help in recovery.

Read Next: Myocarditis: Causes 45% of Heart Transplants in the U.S. Each Year

The post Know When It’s a Heart Attack: 10 Heart Attack Symptoms (+ 7 Tips to Help Recovery) appeared first on Dr. Axe.

As we age, there are a few telltale signs of scary medical conditions it’s normal to observe — one of which is the sharp chest pains signaling a heart attack.

But what if you’re young and healthy? What happens when your doctor observes your symptoms and sees no risk factors of heart disease and chooses to send you home?

This is often what happens in cases of the rare heart condition known as spontaneous coronary artery dissection (SCAD).

Recently, WebMD shared the story of 42-year-old mother of two, Christine Shockey, who went through five days and several doctors after her first SCAD heart attack before getting a proper diagnosis. Two and a half years later, she’s been told her heart may never fully recover. While that may sound surprising, it’s not out of the ordinary for SCAD patients.

Let’s look into the background of this condition, the common signs to look for and the current understanding of how to treat SCAD.

What Is SCAD?

Commonly considered to be a very rare condition, spontaneous coronary artery dissection occurs in a very different way than the plaque buildup found in atherosclerosis (a form of arteriosclerosis). In SCAD, a tear occurs in the wall of a heart artery and causes a hematoma (a buildup of blood), which interferes with blood flow from the heart and leads to a heart attack.

Because SCAD typically happens in people without risks for heart disease, the heart arteries affected by it can be damaged very quickly, very fast. There will also be no sign of damage in the other arteries, whereas with normal coronary heart disease, there would be plaque throughout the heart arteries. (1)

Although SCAD was first described in an autopsy in 1931, it’s only been in the last several years that doctors have begun to recognize the true burden of this disease. It was originally believed to occur only in women who have recently given birth. While this is definitely one subset of people who are afflicted with the disease, new moms aren’t the only people at risk — in fact, a 2018 statement from the American Heart Association stated that it was through social media and patient awareness that physicians began to realize the more common nature of SCAD.

Unfortunately, this is a very commonly misdiagnosed disease and must also be treated very differently than other heart attacks in order to provide the best chance for recovery, so patients acting as their own advocates are literally saving the lives of people who may be correctly diagnosed in the future! (2)

The survival rate of SCAD is not well-understood because most research doesn’t account for patients who do not survive a heart attack to receive medical treatment. However, it seems that over 95 percent of patients survive once arriving at a hospital. (3)

While there’s a reason they call it spontaneous coronary artery dissection (there is no known direct cause), there are some risk factors to consider, which fall into five categories:

Fibromuscular Dysplasia (FMD): The relationship between SCAD and FMD was only noted in 2005, and it’s unclear how connected the two are. Fibromuscular dysplasia is a rare, incurable disease involving twisting of the blood vessels that sometimes has no symptoms. It’s diagnosed by a doctor, many times in the course of examinations for other issues, because of the way it makes arteries look like a string of beads. FMD may never be diagnosed (remember, it’s often asymptomatic), and it seems that anywhere from 17–86 percent of people with SCAD also have FMD. (2)

Female Sex Hormones & Pregnancy: Women are much more likely to develop SCAD than men, with 90 percent of SCAD cases attributed to females and only about 10 percent to men. While it accounts for only about 4 percent of heart attacks overall, 25 percent of heart attacks in women under the age of 50 are caused by SCAD. (4) Females are more likely than males to die from SCAD. (3)

Pregnancy-associated SCAD is another major consideration — in fact, physicians originally thought spontaneous coronary artery dissection happened only in new mothers. Nearly two mothers in every 100,000 or so will be diagnosed with SCAD during pregnancy or in the first six weeks postpartum, although it has been reported as far out as 12 months postpartum, more frequently in mothers who are still lactating. Scientists believe the female sex hormones involved in pregnancy may change the “architecture” of heart arteries, but this hasn’t been proven to be the case yet. (2) It seems that pregnancy is involved in about 5 percent of all SCAD cases, covering moms at an average age of 33–36 years. (1, 2)

Chronic Inflammation: A relatively new concept in SCAD research, chronic, systemic inflammation and related autoimmune diseases may be risk factors of SCAD. So far, researchers have connected SCAD cases with the inflammatory or autoimmune conditions lupus, polyarteritis nodosa, sarcoidosis, celiac disease and inflammatory bowel diseases (Crohn’s disease and ulcerative colitis). (2) This shouldn’t be a huge surprise, considering inflammation is at the root of most diseases. (5)

Inherited Genetic Conditions: SCAD doesn’t usually run in families except for in the cases of certain inherited genetic conditions. These include Ehlers-Danlos syndrome, Marfan syndrome and Loeys-Dietz syndrome, among others. (2)

Environmental Triggers: In women, SCAD is often precipitated by emotional stress, such as the death of a loved one. Men are a bit different — their environmental stressor tends to be intense exercise.

The development of SCAD has also been loosely associated with a number of drugs, like birth control pills, hormone therapy for menopause, infertility treatments, high-dose corticosteroids and even illicit drugs — cocaine, for example. (6, 2)

There are some reports that extremely high blood pressure can contribute to a heart attack caused by SCAD. (6)

Signs and Symptoms

Patients with SCAD usually present with a heart attack, sudden cardiac arrest or cardiac death. The difference between heart attack and sudden cardiac arrest are the sources — heart attacks are caused by a block of blood flow to the heart, while sudden cardiac arrest is an electrical malfunction causing an irregular heartbeat. (7)

Typical signs and symptoms of SCAD include: (2, 4)

• Chest pain
• Shoulder, arm or epigastric pain (below the ribs/in upper abdomen)
• Shortness of breath
• Nausea
• Vomiting
• Cardiogenic shock (in about 3 percent to 5 percent of cases) symptoms, including confusion, loss of consciousness, rapid heartbeat, sweating, pale skin, decreased urine output and/or cool hands and feet
• Altered heart enzymes and electrical heart function

Please note: SCAD is a life-threatening medical emergency. If you experience the symptoms above in any combination, seek emergency medical attention right away.

A person who experiences SCAD for the first time and makes it to the hospital for a proper diagnosis and treatment is considered an “uncomplicated” case. However, there are complications common to SCAD like irregular heartbeats, sudden cardiac death and a recurrence of heart attack that may occur.

As I mentioned before, sudden coronary artery dissection is often misdiagnosed. Only in the last few years have medical professionals recognized that it may be more common than they thought, based largely on patient education efforts.

If you believe you have SCAD and feel you haven’t been properly diagnosed, you may consider requesting a coronary angiogram, the standard test for SCAD. This is a somewhat invasive test, using a contrast agent and internal catheter to look at the heart arteries; however, less invasive methods sometimes used to observe the heart (like computer tomography or magnetic resonance angiogram — CT or MRI) could miss a small dissection. (4)

Conventional Treatment

One major issue with conventional treatment of SCAD is that no clinical trials have been conducted to determine the best course of medical action once a patient has been diagnosed.

Heart attacks caused by plaque buildup are often treated with a non-surgical procedure called percutaneous coronary intervention (PCI), which helps clear heart arteries of plaque. However, physicians have observed and reported that PCI is more likely to cause complications in patients with SCAD, who usually have no plaque buildup.

Instead, doctors tend to rely on a “conservative approach” when treating this condition. Why? So far, it seems that many of the lesions/dissections spontaneously heal on their own, a phenomenon visible on follow-up observations between a few days to around one month after the heart attack has occurred.

Small case reports and studies have used another procedure called coronary artery bypass grafting (CABG) with varying measures of success in restoring blood flow to the heart. In CABG, a healthy artery or vein is used to bypass around the damaged heart arteries. This procedure is usually recommended for patients with multiple complications or very severe blockages, since it may increase the risk of heart failure in some people.

Unlike other heart attacks, SCAD requires at least a seven-day hospital stay for observation, since that’s when most of the recurrent heart attacks occur. In uncomplicated cases, doctors may send you home after this period of time with a variety of prescription medications. Again, these recommendations are based on some observation but no long-term clinical trials.

Medications sometimes used for managing SCAD include: (2)

• Anticoagulants/antiplatelets (heparin, warfarin, aspirin, etc.)
• Beta blockers for certain types of SCAD, irregular heartbeat (arrhythmia) or high blood pressure (acebutolol, atenolol, etc.)
• ACE inhibitors (benazepril, lisinopril, etc.)
• Statins, but only for patients who are at risk of atherosclerosis or who have diabetes (atorvastatin, fluvastatin, etc.)

It’s important to be aware of recurring symptoms of SCAD once it’s happened to you. One study found that in 10 years after a SCAD incident, the rate of “major adverse cardiac events (death, heart failure, myocardial infarction and SCAD recurrence) was 47%.” (8)

Your doctor will probably make recommendations like having regular stress testing, screening for FMD, limiting intense exercise and possibly avoiding hormone-impacting drugs like birth control or fertility treatments. (4)

Natural Ways to Improve Heart Health

While SCAD is a medical emergency and the underlying causes aren’t yet well-understood, there are some general ways you can protect and improve your heart health naturally.

1. Eat Anti-Inflammatory Foods

SCAD and many other heart conditions are sometimes associated with whole-body inflammation. By eating anti-inflammatory foods that help to fight free radical damage, you can give your body the fuel to naturally protect itself from disease. Try foods common to the Mediterranean diet like healthy fats, fresh fruits and veggies, nuts and seeds, legumes/beans, whole grains, wild-caught fish, high quality dairy, organic meats (particularly lean meats), a lot of water and a glass of red wine once a day. (9)

2. Take a High-Quality Omega-3 Supplement

Omega-3’s are a very lacking part of many Western diets. Particularly if you’re at risk for heart disease, you don’t want to skimp on this valuable nutrient. The American Heart Association highly recommends everyone get plenty of omega-3’s through oily fish and/or supplementation. (10) Taking a good omega-3 supplement like fish oil is associated with reduced high triglycerides, improved cholesterol levels, lower blood pressure, a reduction in plaque buildup, minimization of metabolic syndrome symptoms and prevention of blood clots. (11, 12, 13, 14, 15, 16)

3. Try CoQ10

Known for its overall health benefits, CoQ10, or coenzyme Q10, is a supplement that both reduces free radical damage and supports a healthy heart. A 2007 review even suggests it may be therapeutically valuable as a recommendation alongside conventional treatments for congestive heart failure. (17) Preliminary evidence suggests that CoQ10 may help to reduce some of the side effects and increase effectiveness of statin drugs, but the jury is still out on this for now. (18)

4. Use Garlic Essential Oil

Taking garlic in essential oil form may help to improve blood (lipid) profiles for triglycerides and cholesterol, making it a heart-protective essential oil. (19)

5. Exercise Regularly

While people who have had SCAD in the past should do more low-impact, low-weight exercises, it’s no secret that regular exercise regimens are a major factor in preventing heart disease. The American Heart Association says that regular aerobic exercise “plays a role in both primary and secondary prevention of cardiovascular disease.” (20)

Precautions

Spontaneous coronary artery dissection, or SCAD, is a medical emergency. You should never try to self-diagnose this condition or attempt to treat a heart attack on your own. If you experience symptoms of SCAD, seek immediate emergency medical attention.

Even with the improvement in understanding and education about this dangerous heart condition, SCAD is still often misdiagnosed. Don’t be afraid to request additional testing from your doctor if you feel you may have experienced this type of heart attack, particularly if you are a female in good health under the age of 50 and/or have recently been pregnant or given birth.

Final Thoughts

Spontaneous coronary artery dissection (SCAD) is a heart attack that happens mostly in people without heart disease, when artery layers separate and form a hematoma that constricts heart blood flow. It is most common in females under the age of 50, accounting for 25 percent of all heart attacks in this demographic.

There are several risk factors known to be associated with the development of this heart condition. These include:

1. Fibromuscular dysplasia (FMD)
2. Female sex hormones and pregnancy
3. Chronic inflammation
4. Inherited genetic conditions Ehlers-Danlos syndrome, Marfan syndrome and Loeys-Dietz syndrome
5. Environmental triggers like physical or emotional stress
6. Very high blood pressure

Symptoms of SCAD are:

• Chest pain
• Shoulder, arm or epigastric pain (below the ribs/in upper abdomen)
• Shortness of breath
• Nausea
• Vomiting
• Cardiogenic shock symptoms, including confusion, loss of consciousness, rapid heartbeat, sweating, pale skin, decreased urine output and/or cool hands and feet
• Altered heart enzymes and electrical heart function

SCAD is always a medical emergency requiring immediate attention. Do not try to self-diagnose or self-treat.

Because this condition is often misdiagnosed, it’s important to be aware of the signs and symptoms of SCAD so that you can act as your own advocate if necessary. Consider asking your doctor for additional tests if you believe you may have this heart condition, particularly as SCAD patients should remain in the hospital longer than the average heart attack patient (due to the elevated risk of recurrent attacks).

The long-term prognosis of SCAD is typically positive; however, there may be as high as a 47 percent chance you will experience another heart attack from the condition. Doctors typically recommend limiting intense exercise and sometimes avoiding hormone-impacting medications, such as birth control or fertility treatments.

Read Next: Angina + 8 Natural Ways to Help Relieve Mild Chest Pain

The post SCAD: Yes, Young Women Can Suffer a Heart Attack appeared first on Dr. Axe.

Myocarditis is a rare type of heart disease that usually causes no symptoms, but it can be life-threatening. Myocarditis gets its name because the middle layer of the heart muscle is called the myocardium. “Myo” means heart and “carditis” means inflammation.

Is myocarditis a heart attack? No, but it can sometimes lead to one. Symptoms of myocarditis, when they do occur, are similar to those caused by a heart attack, such as experiencing chest pains and shortness of breath. The most significant long-term complication associated with myocarditis is chronic heart failure. Myocarditis — and the serious symptoms associated with it — is the reason behind 45 percent of heart transplants performed in the United States each year. (1)

The most common causes of myocarditis — infections and autoimmune diseases — cannot always be prevented. But there are some things you can do to decrease your risk, including strengthening your immune system, eating an anti-inflammatory diet, preventing infections by practicing good hygiene habits, and limiting autoimmune reactions by managing stress.

What Is Myocarditis?

According to the Myocarditis Foundation, “Myocarditis is a disease marked by inflammation and damage of the heart muscle.” It can affect both children (called pediatric myocarditis) and adults, including people who have no prior history of heart disease.

The myocardium muscle contracts in order to pump blood through the body. Because myocarditis affects the heart’s cells and electrical system, it can cause irregular heartbeats (or changes in heart rhythms called arrhythmias) and decreased circulation.

Myocarditis can cause blood flow to be reduced in certain parts of the body, may lead to blood clots developing in the heart, and can trigger a stroke or heart attack. This does not always happen, but it is possible when myocarditis becomes severe. (2) Sometimes scar tissue (fibrosis) can develop in the myocardium, which increases the risk for long-term complications.

Symptoms and Signs

Myocarditis usually affects people who are otherwise healthy and it’s the cause of between 5 percent to 20 percent of all cases of sudden death in young adults. Most people with myocarditis experience no noticeable symptoms or signs. How is a heart infection diagnosed? Someone might display certain symptoms, or they might only receive a diagnosis after an electrocardiogram (ECG) or blood test reveals signs of heart injury or inflammation.

When symptoms of myocarditis do occur they can include: (3)

• Shortness of breath, especially during exercise or periods of exertion. Difficulty breathing or rapid breathing might occur. Shortness of breath at night is also possible.
• Fatigue and weakness.
• Heart palpitations (abnormal heart rhythms)
• Chest pains or pressure.
• Swelling in the legs and arms due to fluid retention (called peripheral edema). Edema is usually the worst in the ankles and feet.
• Lightheadedness.
• Other symptoms due to infection (headaches, body aches, joint pain, fever, a sore throat or diarrhea).
• Sudden loss of consciousness.
• Increased risk for heart failure, blood clots, stroke or heart attack.

Myocarditis symptoms typically develop about one or two weeks after someone has a viral infection or another illness. Symptoms are a sign that inflammation and damage has spread to the heart and is interfering with normal circulation. Your body treats myocarditis like an ongoing infection, causing your immune system to produce antibodies to fight the infection that wind up damaging your heart. (4) This can cause scar tissue to form that stops the heart from pumping properly.

What type of long-term damage might myocarditis cause?

Myocarditis recovery time will depend on the severity of the condition and the person’s overall health. It might take several months to feel completely better, or longer if any permanent damage developed.

Myocarditis has been associated with permanent heart damage and in some cases can lead to sudden death, heart failure, heart attacks, stroke, and heart arrhythmias. Why does myocarditis cause swelling of the heart and heart failure? It can stop the heart muscle from properly being able to pump blood, which might cut off blood supply to the brain or other organs. Injury to the heart might also cause blood to pool in your heart and develop into clots. Clots can travel to your arteries causing a heart attack, or travel to your brain leading to a stroke. Arrhythmias might also cause your heart to stop beating (called sudden cardiac arrest), which is deadly.

Causes and Risk Factors

There are several layers of the heart, including the myocardium, endocardium and pericardial cavity. Myocarditis is caused by inflammation of the myocardium layer, which is the middle layer of the heart muscle.

What can cause the heart muscle (or myocardium) to swell and become damaged? There are many reasons that someone might become affected by myocarditis.

It’s not entirely known what causes all cases of myocarditis. Experts believe that when the myocardium becomes inflamed or damaged it is usually infectious, but not contagious and not hereditary (not passed down from parents to their children). Two of the most common causes of myocarditis are:

1.  Viral or bacterial infections
2. Autoimmune responses that affect the heart

Infections that are associated with myocarditis include various types of upper respiratory tract infections and a variety of other types.

Myocarditis can be non-infectious, which is the case when it’s due to causes like autoimmune reactions or medications. Autoimmune responses are self-directed responses from the immune system that cause damage to various tissues and organs. Examples of autoimmune diseases include polymyositis (causing systematic/general inflammation), lupus, rheumatoid arthritis or Lyme disease.

Another type of myocarditis is called giant-cell myocarditis. The cause of this type is unknown. Giant-cell myocarditis happens when macrophages fuse together to form giant cells in the heart, interfering with normal activities.

The most common myocarditis causes include: (5)

• Viral infections. This can include the common cold, respiratory infections, hepatitis C and B, parvovirus, measles, mumps, the flu, fifth disease, HIV, herpes simplex virus, echoviruses, rubella and mononucleosis (Epstein-Barr virus). (6)
• Bacterial infections. This can include infections caused by staphylococcus, streptococcus, or tick-borne bacterium that cause Lyme disease.
• Autoimmune diseases, including lupus or Lyme disease.
• Parasites, such as Trypanosoma cruzi (which causes Chagas disease) and toxoplasma. Fungus can also cause myocarditis in people with weakened immune systems. Examples of fungi that have been associated with myocarditis include certain types of mold, candida, yeast infections and histoplasma.
• Exposure to environmental toxins or metal poisoning.
• High levels of inflammation.
• Adverse reactions to medications or recreational drugs, including cocaine. Medications including certain antibiotics, sulfonamide drugs, anti-seizure medications and cancer medications have been associated with myocarditis. Adverse reactions to these drugs can cause hypersensitivity, which inflames the heart.
• Rarely, certain types of cancer.
• Rarely due to infections caused by snake or spider bites.

Diagnosis and Conventional Treatments

There are several ways that myocarditis is diagnosed. Lab (blood) tests might reveal that levels of troponin or creatine kinase cardiac isoenzymes are elevated. ECG tests can also reveal abnormal heart rhythms by detecting T-wave inversions and saddle-shaped ET inversions. Some doctors may also choose to do imaging studies to look for an enlarged heart, or perform a biopsy of the myocardium, looking for signs of inflammation such as edema, increased lymphocytes and increased microphages. (7)

Myocarditis treatment will depend on the underlying cause of the condition and how severe the patient’s symptoms are. Mild or moderate viral myocarditis can go away on its own, so a patient’s symptoms might just be monitored. The most common way that moderate-to-severe myocarditis is treated is with steroids and medications that are used to treat heart damage and heart failure. Medications that can be prescribed for myocarditis include:

• Diuretics, to help control edema/fluid retention
• Digoxin, which helps to prevent heart failure. Digoxin helps to improve contractions of the heart muscle and to slow heartbeats, which might help control palpitations.
• Milrinone and ACE inhibitors, which help to regulate heart rhythms.
• Aldosterone agonists, which can help to prevent scarring of the heart and remove excess fluid.
• Corticosteroids to manage inflammation of the heart and prevent further damage.
• Antibiotics if an infection is the underlying cause.
• Use of oxygen to help ensure enough circulates through the body.
• If it’s been detected that someone has abnormal heart rhythms that require intervention, then they might need to take certain medications and use a pacemaker. Arrhythmias will usually resolve once inflammation levels decrease.

Your doctor might also recommend resting, avoiding any strenuous activity, and eating a low-salt diet. After having myocarditis, you’ll need to recover for a period of time and ease back into physical activity slowly.

Prevention and Natural Recovery

1. Strengthen Your Immune System with a Nutrient-Dense Diet

• Eat an anti-inflammatory diet. Include a variety of fresh vegetables and fruit in your diet, aiming to fill half your plate with fresh produce at every meal. Some of the best choices include leafy greens, berries, carrots, tomatoes, squash, cruciferous veggies like broccoli or cauliflower, asparagus, avocado, cranberries, blueberries, grapes and mushrooms. Other healthy food choices for heart health include flax and chia seeds, almonds and other nuts, olive oil, wild-caught fish, dark chocolate (if caffeine is OK), beans and legumes, fresh herbs and green tea.
• Limit salt intake. Sodium (salt) aggravates the symptoms of myocarditis and heart failure because it causes more fluids to be drawn into the bloodstream, demanding more work for your heart to pump blood through your system. The best way to reduce salt intake is to avoid eating processed foods, including fast food, frozen meals, canned foods, processed meats, cheeses, condiments, pre-made soups and packaged baked goods. Avoid foods that damage gut health and increase inflammation, such as those made with additives, refined grans and trans-fats.
• Watch how much potassium you’re getting. If you’re taking any medications to prevent heart failure, then speak with your doctor about whether or not this will affect your ability to balance potassium. You might need to get less or more potassium from your diet depending on your condition and any medications you take. Low potassium levels can worsen heart rhythm problems, so you might need to supplement with more if needed.
• Reduce caffeine and alcohol intake. Caffeinated drinks, such as coffee or tea, can cause your heart to beat faster, which can be dangerous when you have myocarditis. Alcohol can interfere with normal heartbeats and potentially worsen heart arrhythmia or interfere with medications you’re taking. When myocarditis is severe no alcohol or caffeine should be consumed until a doctor says otherwise because both can weaken the heart muscle.

2. Protect Against Viruses and Infections

• Treat bacterial infections in their early stages to prevent complications. Visit a doctor if you suspect you have any type of serious infection, especially if its affects your respiratory system or ability to breathe. Following surgery, an incision, cut or wound to your skin, keep a close eye on your symptoms in order to spot signs of a developing infection.
• Avoid close contact with anyone who has a viral or bacterial infection, such as the flu. Protect other people by staying home from work or school if you yourself are infected.
• Always practice safe sex and limit the number of partners you have.
• Practice good hygiene habits by washing your hands regularly, keeping your home clean, washing your clothes and showering daily. Some of the most common places that infections are spread are hospitals or doctors offices, nursing homes, daycares, schools, universities and gyms.
• Never share needles if you are ever getting a tattoo, piercing, medical procedure or using illegal drugs.
• Prevent tick bites by covering exposed skin when outdoors in high-risk areas, checking your clothing and skin afterwards, washing your clothes and controlling pests around your home. Get help from your doctor right away if you suspect you’ve been bitten by a tick or another infectious insect.

3. Reduce Autoimmune Flare-Ups

• In addition to eating an anti-inflammatory diet, you can also reduce your risk for autoimmune flare-ups by controlling stress, preventing nutrient deficiencies and getting enough sleep.
• High levels of stress can lead to many health problems, including those that affect your immune and cardiovascular systems. Uncontrolled stress is associated with higher risk of heart disease, high blood pressure and susceptibility to viral or bacterial illnesses.
• Make a plan for how you can adopt stress-relieving techniques to handle some of the biggest worries and obstacles in your life. You can start by trying to exercise gently every day, trying acupuncture, meditating or practicing mindfulness, praying, reading, writing, joining a social group, doing yoga and breathing exercises, or anything else soothing.

4. Avoid Risky Drugs or Medications

• Be cautious about using new supplements and taking over-the-counter medications when you have myocarditis because some of these can add stress to your already weakened heart. Certain medications might contain caffeine or cause your heart rate to speed up, such as headache medications or drugs used to treat colds/flu.
• Stop using tobacco and nicotine products as soon as possible since chemicals in these products can increase inflammation, worsen arrhythmias and cause damage to arteries.
• Consider taking supplements that can help reduce inflammation. Remember that you should always ask your doctor before taking any supplements. Some that might be helpful for protecting your heart, which you can discuss with your doctor include: Antioxidants like vitamin C and vitamin E, omega-3 fatty acids, coenzyme Q10, vitamin D and herbs like garlic, gingko, ginseng and hawthorn.

5. Manage Edema (Fluid Retention) and Swelling

Monitor edema by weighing yourself each morning, looking for sudden increases that point to fluid build-up. Weight gain of about three or more pounds that either appears suddenly or keeps creeping up over several days can mean that congestion and edema is building in your lungs, legs or abdomen. This can indicate that heart failure may be getting worse. If you notice this happening, especially along with other symptoms like shortness of breath or chest pain, then visit your doctor right away.

Limit the amount of fluids you drink in order to prevent edema from worsening. You can ask your doctor how much he or she recommends. Temporarily, you may need  to limit the amount of water you drink. So if you feel thirsty, try rinsing your mouth with water, taking very small sips, sucking on frozen grapes or ice chips, chewing gum or your brushing your teeth.

6. Exercise with Caution

Exercise is a great way to prevent inflammation and boost immunity, but if you already have a heart condition, such as a heart arrhythmia, you need to clear exercise with your doctor first. Use caution when beginning exercise again during recovery and don’t do more than your doctor advises. If you notice shortness of breath, pains or fatigue, then you’re likely doing too much and should rest before gradually reintroducing exercise. Take breaks throughout the day to rest and relax. Avoid very strenuous activity that makes it hard to breathe, instead focusing on soothing activities like walking, swimming, light cycling and stretching.

Precautions

Head to either the emergency room of your doctor right away if you experience any signs or symptoms of myocarditis, especially shortness of breath, edema or chest pains. Following surgery, a virus or bacterial infection, or a flare-up in autoimmune disease, be extra careful to look for any signs of myocarditis. Symptoms can progress quickly and be deadly, so always go to the emergency room is you suspect there’s a problem with your heart.

Final Thoughts

• Myocarditis is a disease marked by inflammation and damage of the heart muscle.
• Symptoms don’t always occur, but can include those similar to a heart attack such as chest pains, trouble breathing and heart palpitations.
• Myocarditis can increase the risk for scar tissue developing on the heart, a heart attack, heart failure or stroke.
• The most common causes of myocarditis are viral infections, autoimmune diseases, bacterial infections, drug or medication use, or, rarely, tick/insect bites.

Read Next: Angina + 8 Natural Ways to Help Relieve Mild Chest Pain

The post Myocarditis: Causes 45% of Heart Transplants in the U.S. Each Year appeared first on Dr. Axe.

If your heart beats less than 60 times each minute, you have bradycardia. This condition can also be referred to as sinus bradycardia. At rest, an adult heart typically beats between 60 and 100 times a minute; anything lower may be a sign of an underlying medical condition. It can be a serious condition if your heart isn’t pumping enough blood throughout the body. (1)

There are, of course, exceptions. Young adults and premier athletes may have a resting heart rate of less than 60 beats a minute and this is generally not considered a health concern. Bradycardia symptoms can range from mild to severe, particularly when your brain, liver, kidneys and other organs aren’t getting enough oxygen.

Several conditions can cause bradycardia, including several potentially serious conditions, such as myocarditis, sleep apnea, lupus or certain medications. Bradycardia treatment depends on the underlying cause of the low resting heart rate but may also include the surgical placement of a pacemaker.

If you become suddenly faint, have difficulty breathing or experience chest pains, call 911 immediately.

What Is Bradycardia?

The official bradycardia definition according to Harvard Medical School is “an abnormally slow heart rate of less than 60 beats per minute.” Each time the heart beats, oxygen-rich blood is pumped through the body. When you have an extremely low resting heart rate, your organs may not receive enough oxygen to operate properly. (2)

However, a low heartbeat of 50 beats per minute may be normal for some elite athletes and some people who are extremely active. For these people, their bodies have adapted to a low heart rate and their body is efficiently pumping blood. Nevertheless, even people who are physically fit should have any signs of bradycardia evaluated by a physician.

Sinus bradycardia occurs when this condition starts in the sinus node, the natural pacemaker of the heart. Bradycardia may start here if electrical impulses that trigger the heart rate are not occurring as they should. This includes a slower than normal impulse, a failed impulse, an irregular impulse, or an impulse that’s blocked. Some individuals may experience sinus node problems that cause alternating bradycardia and tachycardia.

While bradycardia and tachycardia sound similar, they are polar opposites. Tachycardia is a condition where the resting heart rate is faster than normal. There are several types of tachycardia including atrial fibrillation, SVT and others and if you are experiencing an abnormally slow or an abnormally fast heart rate, call 911. (3)

Signs and Symptoms

When your organs aren’t receiving enough oxygen, the following symptoms are possible: (1, 2)

• Near fainting
• Fainting spells
• Dizziness
• Lightheadedness
• Unusual fatigue
• Shortness of breath
• Chest pains
• Confusion
• Memory problems
• Lack of energy
• Symptoms associated with the underlying cause

Causes

Certain underlying health conditions can cause bradycardia. These include: (1, 2)

• Cardiac arrhythmia
• Atrial fibrillation
• Atrioventricular block (first, second or third degree)
• Damage of the heart tissue due to aging
• A congenital heart defect
• Myocarditis
• Endocarditis
• A complication of heart surgery
• Sleep apnea
• Rheumatic fever
• Lupus
• Lyme disease
• Typhoid fever
• Very high blood potassium level
• Hypothyroidism
• Hypothermia
• Toxic levels of certain narcotics
• Side effect of medications including:
  • Propranolol
  • Atenolol
  • Metoprolol
  • Sotalol
  • Verapamil
  • Dilitazem

Risk Factors

Recognized risk factors of bradycardia include: (4)

• Heart damage
• Coronary artery disease
• High blood pressure
• Diabetes
• Renal insufficiency
• Smoking
• Recreational drug use
• Heavy alcohol use
• Psychological stress
• Anxiety

Diagnosis

Bradycardia is diagnosed through a combination of physical examinations, health history, and tests including an electrocardiogram (ECG). The ECG measures the electrical signals that are controlling your heart’s rhythm. One of the challenges in diagnosing bradycardia is that your low resting heart rate may not occur under the emotional stress of a physical examination. (5)

If you doctor suspects you may have bradycardia, you may be provided a portable electrocardiogram, also known as a cardiac event monitor, that will collect heart rhythm data over a couple of days. In addition, your physician may order blood tests to determine if there is an underlying cause of your abnormally low resting heart rate.

Be prepared to provide your doctor with a list of prescription medications, over-the-counter medications and any herbal or vitamin supplements that you are taking, in addition to the dosage for each. This is very important as many medications and supplements can cause changes in heart rate, including bradycardia.

Conventional Treatment

Sinus bradycardia treatment depends on the underlying cause and the symptoms. Some of the possible bradycardia treatments that may be prescribed include: (5)

Sinus node dysfunction: Surgery to implant a pacemaker that will monitor your heart rate and generate electrical impulses to maintain a healthy heart rate.

Hypothyroidism: Prescription medications of either synthetic thyroid hormones or natural thyroid hormones to help bring hormones to proper levels. (6)

Congenital heart defect: Surgery to repair the defect or prescription medications to manage the symptoms.

Myocarditis: An inflammation of the heart muscle, myocarditis may be caused by viruses that require corticosteroids or other medications. In other cases, it may improve on its own, however rest may be required for a minimum of three to six months. (7)

Endocarditis: This infection of the endocardium will likely require high doses of IV-delivered antibiotics administered while you are admitted to the hospital. (8)

Sleep apnea: Treatment for your bradycardia depends on the severity of your sleep apnea. Lifestyle changes including losing weight, quitting smoking and not sleeping on your back may be recommended before a more aggressive treatment like a CPAP (continuous positive airway pressure) machine. In rare cases, surgery to remove tissue or to stimulate your upper airway and other surgical interventions in the jaw or neck may be necessary. (9)

Rheumatic fever: This inflammatory disease is often treated with a combination of antibiotics, anti-inflammatories and anticonvulsant medications. This disease most often occurs due to inadequately treated strep throat or scarlet fever and affects children from 5 to 15 years of age. (10)

Lupus: Conventional treatments for lupus often include over-the-counter NSAIDs, antimalarial drugs, corticosteroids, immunosuppressants and biologics. Lupus is a complicated and systemic autoimmune disease that can cause significant complications in  your organs, including your heart. (11)

Lyme disease: Often difficult to diagnose, Lyme disease is treated by oral or intravenous antibiotics. (12)

Typhoid fever: Considered extremely rare in the United States, typhoid fever is spread through contaminated food and water or close personal interaction with an infected individual. This disease is treated with antibiotics like ciprofloxacin or ceftriaxone. (13)

Change in medications: If your sinus bradycardia symptoms are caused by one or more of the medications or supplements you are taking, your doctor will find a suitable replacement.

Natural Treatments

Recommended natural-focused bradycardia treatment is determined by the root cause. However, if you have a heart condition of any kind, the first step is to modify your diet. Treating other underlying causes of bradycardia naturally can help to relieve the symptoms and may help bring your heart back into a normal rate range.

1. Eat a heart-healthy diet

If cholesterol or high blood pressure is a concern, changes to your diet can fight cardiovascular disease and improve heart function, according to the American Heart Association. Eat a variety of nutritious foods, including whole grains like farro, organic fruits and vegetables, lean proteins and wild-caught fish. (14)

Foods rich in omega-3s are proven to lower bad cholesterol while raising good cholesterol levels, and evidence shows that it can also lower blood pressure. As you can see, omega-3s must be a very important part of your diet for heart health. The American Heart Association recommends an additional 0.5 gram to 1 gram of omega-3 fats daily either from fresh fish or other sources. (15)

In addition to wild-caught tuna, mackerel and salmon, you can add omega-3s to your diet by adding: (16)

• Walnuts
• Chia seeds
• Herring
• Flaxseeds & flaxseed oil
• Sardines
• Hemp seeds
• Anchovies
• Natto
• Egg yolks

2. CoQ10

Take 200 to 400 milligrams of a high-quality CoQ10 supplement daily. There are two forms of CoQ10 — ubiquinone and ubiquinol and the latter is the active antioxidant form which may produce better results. According to the Cleveland Heart Lab, CoQ10 supplementation may reduce the risk for repeat heart attacks, lower blood pressure and may significantly lower levels of certain inflammatory biomarkers shown to increase the risk for cardiovascular disease. (17)

To boost CoQ10 levels, you can also add certain foods to your diet that are naturally rich with this essential fat-soluble substance. These include:

• Grass-fed beef
• Free-range chicken
• Cage-free eggs
• Sesame seeds
• Pistachio nuts
• Cabbage
• Oranges
• Cauliflower
• Strawberries
• Broccoli
• Oranges

3. L-Carnitine

Take 2,000 milligrams of L-carnitine daily. In a research study conducted by the Julia Parrish Diabetes Research Institute at the University of South Florida College of Medicine, L-carnitine supplementation has been shown to increase heart fatty acid metabolism enough to correct bradycardia in diabetic rats. (18)

You can also get L-carnitine from certain foods including:

• Grass-fed beef
• Whole milk
• Wild-caught cod

However, if you are pregnant, breastfeeding, have kidney failure, seizures or hypothyroidism, L-carnitine is not recommended. (19)

4. Magnesium

Take 300 milligrams to 400 milligrams of magnesium daily to help combat anxiety, improve sleep efficiency, lower insomnia symptoms, relieve muscle aches and spasms. Additionally, a magnesium deficiency is linked to atherosclerosis, diabetes, hypertension, arrhythmias and heart failure, according to report published in the journal Nutrients. (20)

5. Acupuncture

For many of the conditions that can cause bradycardia, acupuncture may be helpful. This includes lupus, Lyme disease, hypothyroidism and stress. Acupuncture is also indicated for cardiovascular health. In a clinical study published in the journal Arthritis Research & Therapy, acupuncture reduces the risk of coronary heart disease in people with fibromyalgia. And, it is shown to reduce stress. (21, 22, 23)

6. Reduce stress

Today’s over-scheduling, 24/7 news rotation, mobile devices, everyday stressors and health problems cause stress. It seems that it has just become a regular part of life. According to the American Psychological Association, stress is one of the most destructive emotional conditions that we can have as it can cause chronic headaches, certain diseases including hypothyroidism, and it is associated with an increased risk of heart disease. (24)

Finding the stress relievers that work for you is essential. It may take some trial and error to find the right blend of natural therapies that work best for you — and don’t limit your testing to just one or two of the techniques — for most people two or more techniques may help relieve stress safely.

Yoga and Pilates are both great for inducing a sense of calm and wellbeing. Writing in a journal, expressing your feelings, fears and gratitude may help you to cope with the stress of a chronic illness. Listening to music can help alter your mindset — choose music that makes you happy. (25, 26)

7. Relieve Anxiety

Along with bradycardia symptoms, anxiety is common and finding natural remedies for anxiety can help improve your quality of life and give you peace of mind. Several of the remedies mentioned above, including acupuncture, diet and yoga, all can help to relieve anxiety. Additionally, there are several natural treatments that may help improve anxiety symptoms.

Take 500 milligrams of ashwagandha twice daily. In a clinical study of individuals with persistent severe anxiety, participants who received the ashwagandha, deep breathing relaxation techniques, dietary counseling and a multivitamin had decreases in their anxiety scores of 56.5 percent. (27)

Take a vitamin B complex daily to help relieve depressive and anxiety symptoms. In a small clinical study conducted by researchers at the Department of Psychiatry & Behavioral Sciences at the Miller School of Medicine in Miami, 60 participants were given a vitamin B complex supplement and at 30 days and 60 days, they showed significant improvement, and continuous improvement in both anxiety and depression symptoms. (28)

Diffuse or inhale lavender essential oil to reduce anxiety and encourage relaxation. In a review of clinical and research studies published in the journal Evidence Based Complementary & Alternative Medicine, researchers found that lavender has therapeutic effects including relaxation, mood stabilizing and it also demonstrates neuroprotective qualities. Keep a bottle nearby, and when anxiety starts to appear, breathe deeply for a few moments until symptoms abate. (29)

8. Sleep

When bradycardia symptoms are caused by sleep apnea, adjusting your bedroom’s temperature and humidity levels may help. Sleeping with your head elevated and using of a snore guard may also help. Plus a clinical study published in the journal Clinical Geriatric Medicine indicates that six to 10 sessions of cognitive behavioral therapy may improve sleep quality and insomnia symptoms. (30)

9. Exercise daily

To improve heart health, exercising daily is a must. Many of the causes of sinus bradycardia symptoms can be helped with regular exercise. In addition to improving cardiovascular health, exercising is a great way to relieve stress and anxiety and it can help to facilitate a good night’s sleep. Exercising outdoors and with friends can improve depression and help you feel more connected to your world — not to mention the added benefit of soaking up some sunshine that will boost your levels of vitamin D. (31, 32, 33)

Final Thoughts

• Sinus bradycardia means your heart beats less than 60 beats per minute at rest.
• When the heart beats abnormally slow, your brain and other organs may not receive enough oxygen-rich blood to operate properly.
• Several underlying health conditions and habits can increase your risk for bradycardia, including coronary artery disease, high blood pressure, diabetes, smoking, anxiety and psychological stress.
• Certain medical conditions can cause bradycardia including several heart conditions, sleep apnea, lupus, Lyme disease and hypothyroidism.
• Treatment of bradycardia depends on the underlying cause of the low heart rate and there are a number of natural treatments that may help with symptoms.

Read Next: Irregular Heartbeat: What You Need to Know + How to Treat

The post Bradycardia Causes + 9 Natural Ways to Improve Slow Heart Rate appeared first on Dr. Axe.

When the heart muscle doesn’t get enough oxygen-rich blood, discomfort or chest pain occurs. This is pain called angina. Angina isn’t actually a disease; it is a primary symptom of a heart problem like coronary heart disease or coronary microvascular disease. (1)

The pain or discomfort experienced can be a burning or fullness sensation or it may feel more like a generalized pressure like something is compressing the chest. In addition, pain may occur in the arms, shoulder, jaw, back or neck and it may be accompanied by shortness of breath. If you are experiencing these symptoms, please call 911 immediately as they may be a sign of a heart attack. (2)

Women may experience angina differently than men; the heart pain may be more stabbing in nature and it may be accompanied by abdominal pain, shortness of breath and discomfort in the neck, jaw or back. (3)

Certain non-cardiac conditions like COPD and diabetes may increase your risk for developing angina symptoms. When you experience chest pains or discomfort, even when mild, you should be seen by a physician. This discomfort may be a sign of a serious underlying heart condition like atherosclerosis that can impede the flow of oxygen-rich blood to your heart.

Conventional treatment depends on the type of angina you are experiencing and the underlying cause and may range from medications and observation to surgical intervention. Natural treatments can help prevent recurring chest pains and they may help to lower blood pressure and cholesterol, two prominent risk factors for heart disease.

What Is Angina?

In simple terms, angina is a symptom of heart disease that presents as chest pain or discomfort. It should be considered a warning sign that the heart is not getting enough blood or oxygen.

This can be a result of narrowed or blocked arteries that impede blood flow. There are four types of angina:  Unstable, Stable, Variant and Microvascular. (1)

Unstable

Unstable angina is a medical emergency; call 911 if you have an episode of unstable angina.  Hallmarks of this type include:

• Chest pains that occur while at rest
• Angina episodes that are unexpected
• Chest pains that last 30 minutes or longer
• Angina symptoms that do not respond to medication or rest
• A change in the normal pattern of stable angina

Stable

This is the most common form of angina and it is also referred to as angina pectoris. It’s often a chronic condition. This type’s hallmarks include: (4)

• Chest pains occur during physical exertion and exercise
• Pain is similar to previous angina events
• Angina episodes last five minutes or less
• Symptoms disappear after medication or rest
• Pain and discomfort can be predicted
• Pain may feel like indigestion or gas
• Pain may radiate to other areas, including arms, back or neck
• May be triggered by emotional stress, exposure to hot or cold weather or smoking.

Variant

Also known as Prinzmetal’s Angina, it’s a more rare form of chronic angina, accounting for only 2 out of 100 cases. It is caused by a spasm in the coronary arteries, not a blockage. This type presents: (5)

• When at rest, often in the middle of the night
• As a response to stress
• With symptoms that are often severe
• With chest pains that are relieved with medication

Microvascular Angina

It’s often a symptom of coronary microvascular disease, a disease that affects the smallest coronary artery blood vessels. Spasms can occur causing less blood flow to the heart. Microvascular angina may: (6)

• Present with more severe and intense chest pains
• Last longer than other types of angina
• Occur during times of mental or emotional stress

Signs and Symptoms

Symptoms of angina include: (2)

• Chest pain or discomfort
• Pain the arms, neck, jaw, shoulder or back with chest pain
• A burning sensation in the chest
• A sensation of pressure or squeezing
• A feeling of fullness in the chest
• Sweating
• Unusual fatigue
• Nausea
• Dizziness

These symptoms may indicate a heart attack. If you experience these symptoms and are not being treated for stable angina, call 911 immediately.

Causes and Risk Factors

Stable angina and unstable angina are caused when one or more of the coronary arteries are narrowed or blocked and blood flow to the heart is not adequate. Prinzmetal’s angina and microvascular angina are caused by spasms in arteries that feed the heart, resulting in heart pain and discomfort. (7)

Recognized risk factors for angina include: (8)

• High cholesterol
• High blood pressure
• Smoking
• Diabetes
• Obesity
• Atherosclerosis
• Bradycardia
• Tachycardia
• Atrial fibrillation
• Atrial flutter
• Aortic stenosis
• Cardiomyopathy
• Anemia
• COPD
• Emphysema
• Heart Disease

Angina episodes may be triggered by: (9)

• Walking briskly in cold, windy or humid weather
• Carrying a heavy load
• Exertion after a heavy meal
• Speaking in public
• Sexual activity
• Working to meet a deadline
• Being stressed, worried, tense or angry

Diagnosis

Diagnosing angina requires a full medical history and physical exam. In addition, there are many tests that may be ordered to confirm the diagnosis. These include: (10) 

Blood Tests: Often one of the first tests ordered, a simple blood test may reveal a heart attack. When your heart is damaged, your blood may reveal certain heart enzymes that have leaked into your bloodstream.

Electrocardiogram (ECG): This non-invasive diagnostic tool records electrical signals of the heart in a pattern. These patterns may reveal problems of blood flow or if you are having a heart attack.

Echocardiogram: Another non-invasive diagnostic procedure, the echocardiogram uses sound waves to produce images of the heart. These images may help doctors to identify the cause of chest pains and identify areas of the heart muscle that are damaged.

Chest X-ray: X-rays of both the heart and lungs are often ordered to look for the root cause of the angina symptoms.

Cardiac CT Scan: This test is ordered to give your doctor multiple pictures of your heart and chest. A cardiac CT scan can show if your heart is enlarged and if arteries feeding the heart are narrowed or blocked.

Cardiac MRI: This MRI provides detailed images of the heart, its structure and blood vessels, allowing your doctor to identify issues causing your chest pains.

Stress Test: If you have stable angina, a stress test may be ordered to see if chest pains can be induced. The test may be conducted while riding a stationary bike or walking on a treadmill. During the test, ECG readings and your blood pressure are monitored. For those unable to exercise, a drug may be administered to stimulate exercise.

Nuclear Stress Test: Similar to the stress test but with the addition of a radioactive substance injected into the bloodstream. This substance is visible in images and as it travels, any blocked or narrowed arteries where the substance can’t pass will become apparent.

Coronary Angiography: With this procedure, a dye is injected into the blood vessels of your heart and X-rays then reveal a detailed look at your heart and blood vessels.

Conventional Treatment

The goal is to reduce the frequency and severity of angina and lower your overall risk of a heart attack and death. Treatment may include one or more of the following medications or procedures.

Nitrates: Commonly prescribed for angina, nitrates help to relax and widen the blood vessels, which allows blood to flow more freely to the heart muscle. Nitrates can be used on a preventative basis longterm, or they can be taken at the onset of chest pains or discomfort. (11)

Aspirin: Low-dose aspirin is often prescribed to help prevent blood clots. (12)

Plavix, Effient or Brillinta: These are clot-preventing drugs that are often prescribed for angina patients who cannot take aspirin. They are often prescribed to reduce the rate of strokes, myocardial infarctions and for unstable angina. (13)

Beta Blockers: These drugs help blood vessels relax, improving blood flow and thereby reducing angina symptoms. They work by blocking epinephrine so the heart beats slower, reducing blood pressure. Beta blockers may also be prescribed for high blood pressure, arrhythmia, migraines and heart failure. (14)

Statins: These drugs are used to lower blood cholesterol and, according to the Mayo Clinic, statins may help your body reabsorb cholesterol in the artery walls, helping to prevent blockages in the blood vessels. (15)

Calcium Channel Blockers: These drugs widen and relax the blood vessels, increasing blood flow to the heart. They may reduce the number of angina episodes or prevent it. (16)

Blood Pressure Medications: For patients with high blood pressure, ACE inhibitors or ARBs will likely be prescribed to bring your blood pressure to a healthy state.

Ranexa (Ranolazine): This drug is often prescribed alongside other angina medications and is often used in the treatment of angina pectoris. Ranexa works by reducing the flow of calcium into the cells, helping the heart relax and improving blood flow to the heart muscle. (17)

Angioplasty with Stents: When heart arteries are clogged, a surgeon will insert and inflate a balloon at the site of the clog to widen the artery. A small wire mesh tube may be placed to help keep the artery open. This surgery can improve chest pains and shortness of breath. (18)

Coronary Artery Bypass Surgery: This surgery is used for both stable and unstable angina that hasn’t responded to other treatments. In this surgery, a healthy vein from another part of your body is harvested and then placed to bypass a blocked or narrowed artery. This surgery increases blood flow to the heart muscle and may reduce or eliminate angina related chest pains.

Natural Ways to Help Relieve Angina

1. Quit Smoking

If you smoke, quit smoking. Smoking increases your risk for several kinds of cancer and chronic obstructive pulmonary disease (COPD) as well as atherosclerosis and coronary heart disease, both of which can cause angina chest pains. (19)

Mind-body practices can help you overcome your nicotine addiction. One of the most promising is yoga. Yoga and smoking are similar in that they both involve deep breathing and relaxation. Researchers have found that yoga reduces heart rate and blood pressure while increasing pulmonary function and inducing a relaxed sense of well-being. Find the right yoga practice for you and do it two to three times a week as a helpful smoking cessation practice. (20)

2. Acupuncture

Used for thousands of years for a wide range of ailments, acupuncture may help relieve chest pain associated with angina. In a meta-analysis of nine randomized-controlled trials published in the International Journal of Clinical and Experimental Medicine, researchers indicate that acupuncture can help relieve angina symptoms, including chest pains in patients with stable angina pectoris. And, perhaps more importantly, acupuncture significantly increased the effectiveness of clinical curative treatments. Researchers encouraged more clinical trials. (21)

3. CoQ10

For heart health, and specifically for angina symptoms, take 60 milligrams to 100 milligrams of CoQ10 daily. Coenzyme Q10 is needed by every cell in the human body. It is known for protecting the blood vessels and heart from oxidative stress. And, it may help lower the heart’s oxygen demand while improving its efficiency. A bonus side effect for cardiac patients — it may help to lower blood pressure and improve exercise performance for those with stable angina, according to a small study published in the American Journal of Cardiology. (22, 23)

4. L-Carnitine 

Take 1,000 milligrams, twice a day of a high-quality L-carnitine supplement to help relieve angina symptoms. In a systematic review and meta-analysis published in Mayo Clinic Proceedings, L-carnitine is associated with a 27 percent reduction in mortality, a 65 percent reduction in ventricular arrhythmias and a 40 percent reduction in angina symptoms for those experiencing myocardial infarction. Researchers encourage larger randomized controlled trials to support L-carnitine for cardiovascular disease. (24)

5. Fish Oil

If you have heart problems, low HDL cholesterol levels and high triglycerides, take fish oil supplements to help keep blood flowing properly. In a multi-center, double-blind, placebo-controlled trial, patients with acute myocardial infarction were treated with high doses of omega-3 fatty acids for six months or with a placebo. Patients treated with omega-3 fatty acids experienced an overall reduction of adverse cardiac events, including myocardial fibrosis, systemic inflammation and ventricular remodeling. (25)

6. Start Exercising

Even mild and moderate exercise can help you in many ways when you have angina. Not only is exercising a great way to reduce stress, a recent study published in the journal Scientific Reports indicates that rehabilitation exercise after a cardiac event experience improvement in angina-related chest pains and enjoyed longer exercise time and better exercise tolerance. Be sure to talk with your doctor first before starting an exercise program. (26)

Of course, if you have been diagnosed with a cardiac condition, it is vital that you talk to your medical team before undertaking any sort of exercise program. Building up your heart’s strength is important, and as exercise and exertion can cause angina, taking it slow is a must. You may want to start by taking a short walk on a flat, even surface for 10 to 15 minutes. As you build endurance (and get clearance from your cardiac team) you can add both intensity and distance. In addition to walking, tai chi, yoga and Pilates can be great options.

7. Reduce Stress

Stress and anxiety can induce chest pains in those with angina pectoris. The Mayo Clinic recommends that people with angina find a way to relax and avoid stress as much as possible. Learning to adapt natural stress relievers into your daily routine is vital for overall heart health. Meditation, cognitive behavioral therapy, deep breathing exercises, writing in a journal and even spending more time outdoors or being social may be just the impetus you need to induce relaxation. (10)

8. EECP

EECP or “enhanced external counter pulsation,” is a non-invasive procedure that is used for a variety of cardiac conditions, including angina. Most often conducted in clinics and hospital environments, it is now also offered at a variety of medical spas and other facilities. In conventional cardiac treatment, it is often used as a last resort when surgical options have failed or when patients aren’t a candidate for surgery. But, research shows that it may be an effective, non-invasive treatment that is also cost-effective.

EECP works to relieve heart conditions, including angina, by creating new blood vessel branches or opening narrowed or blocked vessels — essentially creating a natural bypass. The process isn’t quick, but there are no known risks or adverse side effects. However, the greatest challenge of EECP is that it takes a commitment of 35 hours or more over a seven-week period.

During a session, you are situated in a relaxing position and electrodes are connected to an ECG machine. Then, large cuffs are strapped around your calves, thighs and buttocks. The cuffs (think blood pressure cuff) firmly compress these areas by inflating and deflating in an offbeat of your natural heart rhythm. This pushes oxygen-rich blood to the heart at the moment it is relaxed. The Cleveland Clinic reports that patients who undergo EECP have less need for angina medication, experience a decrease in angina symptoms and can enjoy activities without chest pains. (27)

Some insurance companies may pay for this treatment, if recommended by a cardiologist. This non-invasive, non-surgical treatment may be worth fighting for if you have stable or unstable angina or other cardiac problems. In addition to angina and cardiovascular disease, it is currently being studied for its effectiveness for diabetes, atherosclerosis, cognitive impairment, muscle tightness, erectile dysfunction and more. (28)

Precautions

Angina should be considered a warning sign of a heart condition. If you are experiencing any of the following symptoms, you may be having a heart attack. Call 911 immediately. (2)

• Pressure in the chest that lasts more than a few moments
• Sensation of fullness in the chest
• Squeezing pain in the chest
• Pain in a shoulder, arm, back, jaw or even teeth
• Prolonged pain in the upper abdomen
• Shortness of breath
• Sweating
• Fainting
• Nausea
• Vomiting
• Impending sense of doom

In addition to a heart attack, these symptoms may indicate other emergency medical conditions including: (1)

• Pulmonary embolism
• Aortic dissection
• Lung infection
• Aortic stenosis
• Hypertrophic cardiomyopathy
• Pericarditis
• Panic/Anxiety attack

Final Thoughts

• Angina is a symptom, or warning sign, of cardiovascular disease and presents as chest pains, tightness or discomfort.
• When blood flow is impaired due to a clogged artery or narrowed artery, chest pains can occur.
• Women may experience angina differently than their male counterparts as the pain may be more stabbing in nature and accompanied by abdominal pains, pains in the neck, jaw or back and shortness of breath.
• Conventional treatment for angina focuses on the underlying cause and may range from observation and medication to surgical intervention.
• Natural treatments may help relieve symptoms and help to improve overall cardiovascular health.

Read Next: These 5 Heart Disease Tests Could Save Your Life (and Your Doctor Probably Isn’t Ordering Them)

The post Angina + 8 Natural Ways to Help Relieve Mild Chest Pain appeared first on Dr. Axe.

Experiencing chest pains can be a scary feeling — especially since it’s one of the most common symptoms associated with having a heart attack. But there’s another heart condition called pericarditis that can cause ongoing chest pains, which are sometimes sharp and can make it difficult to breathe. Pericarditis (or inflammation of the sac that holds the heart) is found in roughly 5 percent of all patients admitted to the emergency department for chest pain unrelated to a heart attack. (1)

Why is pericarditis dangerous? Because it can cause a buildup of fluid around the heart that stops it from working properly.

Who’s at the greatest risk of developing pericarditis? It’s most likely to occur in men between the ages of 16 to 65, especially if they have a history of heart disease or any serious bacterial/viral infection, although women and adults over 65 can also also develop this condition. The biggest warning signs of pericarditis are sharp pains in the chest and the back of the shoulders, along with difficulty breathing and fluid retention (edema).

If you suspect you have pericarditis, you should always discuss this with your doctor since the condition can be serious and potentially even life-threatening. Some of the ways you can manage pericarditis symptoms, which you’ll learn much more about below, include: treating infections, viruses and autoimmune diseases; resolving nutrient deficiencies; and eating an anti-inflammatory diet.

What Is Pericarditis?

The definition of pericarditis is an inflammation of the pericardium, which is the thin, two-layered, fluid-filled sac that covers the outer surface of the heart and helps it function efficiently. (2) Like other types of inflammation, pericarditis is caused by the membrane around the heart becoming red, swollen with fluid, irritated and potentially damaged.

Some of the essential functions of the pericardium include:

• Preventing the heart from over-expanding due to an increase in blood volume.
• Shielding the heart from infections and harmful microbes.
• Protecting the heart within the chest wall from impact or damage.
• Helping to lubricate the heart.

How serious is pericarditis? It depends on the type of pericarditis that you have and how severe the condition is. If the pericardium is very inflamed and the heart becomes constricted as a result, then there’s a higher chance that severe symptoms will develop. Chronic pericarditis that can last for many months or even years is a serious condition because it affects blood flow throughout the body.

Signs and Symptoms

The most common symptoms of pericarditis include: (3)

• Chest pain, which is sometimes painful, sharp and “stabbing.” Pericarditis pain is due to friction caused when the heart rubs against the inflamed pericardium.
• Pain when coughing, swallowing, lying down or breathing heavily (such as when exercising). Usually pain will decrease when you sit up and lean forward since this puts less pressure on the pericardium.
• Trouble breathing, including when sleeping and lying down. This can increase fatigue and lethargy.
• A dry cough.
• Swelling in your feet, legs and ankles.
• Sometimes, increased anxiety.
• Some people hear a rubbing or creaking sound coming from their chest/lungs that is caused by rubbing of the inflamed lining of the pericardium. This is mostly likely to be noticed when you are leaning forward and breathing heavily.

A severe type of pericarditis is called constrictive pericarditis, which occurs when the pericardium hardens and thickens, causing constriction of the heart muscle. When the heart becomes compressed it interferes with normal blood flow and can cause blood to back up into places it shouldn’t be — such as the lungs, abdomen and legs. Signs and symptoms of constrictive pericarditis include:

• Abnormal heart rhythm.
• Swelling in the legs and abdomen, which is sometimes severe.
• Shortness of breath.
• Water retention.
• Heart palpitations.

How long does pericarditis last? Usually it develops suddenly and may worsen quickly. Pericarditis symptoms can last up to several months but typically go away within about three months. Some people will deal with symptoms for years (chronic pericarditis) and experience flare-ups in symptoms from time to time as the inflammation gets better, but then worsens again. According to the Cleveland Clinic, “About 15-30% of patients with pericarditis have repeat episodes of pericarditis that come and go for many years.” (4)

Is pericarditis life threatening? It can be if pericardial effusion and cardiac tamponade occur. (5)

• Pericardial effusion refers to fluid buildup in the space between the pericardium and heart.
• This may lead to cardiac tamponade, which is when there’s so much accumulated fluid that it compresses the heart, which is life threatening and requires immediate drainage of the fluid.

Causes and Risk Factors

What is the main cause of pericarditis? There isn’t just one cause, since many different health conditions can lead to pericarditis (inflammation around the heart) developing.

There are many different types of pericarditis, all of which have different underlying causes and symptoms. The main types of pericarditis include: (6)

• Acute pericarditis — Develops suddenly and usually lasts several months.
• Chronic pericarditis — Lasts for three months or longer.
• Cardiac tamponade — A severe compression of the heart that is considered a medical emergency.
• Constrictive pericarditis — Causes the pericardium to harden, stiffen and develop scar tissue.
• Infectious pericarditis — Caused by a viral, bacterial, fungal or parasitic infection.
• Idiopathic pericarditis — Does not have a known cause.
• Traumatic pericarditis — Due to an injury to the chest, impact, trauma or accident.
• Uremic pericarditis— Due to kidney failure.

In many cases it’s not known exactly what causes pericarditis, which is referred to as idiopathic pericarditis. In developed countries, idiopathic pericarditis is responsible for 80 percent to 90 percent of all cases. (7) Some people develop pericarditis due to having an autoimmune disease, which can cause the body to “attack” its own tissue, causing inflammation around the heart and many other symptoms like joint pain, weakness and so on.

Some risk factors and underlying causes of pericarditis can include:

• Having had a heart attack, recent heart surgery such as bypass surgery (this is called postpericardiotomy syndrome), radiation therapy, cardiac catheterization or radiofrequency ablation (RFA).
• Viral infections, most of which affect the gastrointestinal system.
• Bacterial infections, including tuberculosis (TB). Tuberculosis is a major cause of pericarditis in developing countries but is responsible for less than 5 percent of cases in developed countries.
• Fungal infections or those caused by a parasite.
• Certain autoimmune diseases, such as lupus, rheumatoid arthritis and scleroderma. Having ankylosing spondylitis is another risk factor since this type of arthritis causes abnormal fusions in the spine, inflammation and pain in the upper body and pelvis.
• Damage or impact to the chest, such as after a car accident.
• Health problems such as kidney failure or tumors.
• Certain genetic diseases such as familial Mediterranean fever (FMF).
• In rare cases, taking medications that suppress the immune system, such as if treating a health problem like cancer or HIV.

Related: How to Maintain Normal Troponin Levels

Conventional Treatments

Your doctor can determine a pericarditis diagnosis by performing a physical exam, taking tests and discussing your symptoms, medical history and risk factors.

You might need to have some of the following tests done to determine if and how severely your pericardium is inflamed:

• Chest X-rays
• Electrocardiogram (ECG or EKG) to look for changes in your heart rhythm
• Echocardiogram (echo) to check for fluid or pericardial effusion
• Cardiac MRI to check for pericardial inflammation
• CT scan to check for abnormalities around the heart
• Cardiac catheterization to determine if the heart is constricted
• Blood tests to determine the causes of inflammation (such as high C reactive protein levels).

One a diagnosis of pericarditis is made, conventional treatments typically include:

• Pain-reducing medications, which can include prescription strength pain-killers or over-the-counter drugs such as ibuprofen, aspirin or other nonsteroidal anti-inflammatory drugs (NSAIDs). Taking medications with an anti-inflammatory analgesic for one to two weeks is “the first-line treatment” for acute pericarditis. (8)
• If an infection is a root cause, antibiotics or antifungal medications.
• An anti-inflammatory drug called colchicine. In the case of chronic or recurrent pericarditis, your doctor may recommend that you take NSAIDs and/or colchicine for several years to help manage the condition. Colchicine has been shown to help reduce recurrences, which tends to occur in about 30 percent of patients who don’t utilize any type of preventive therapy.
• Diuretics to help control fluid retention, swelling and edema.
• Sometimes steroids/corticosteroids such as azathioprine, IV human immunoglobulins or anakinra are used to control inflammation and autoimmune reactions. Some cardiologists believe that corticosteroids use should be limited to patients with NSAID contraindications/intolerance and not used by patients with specific conditions such as autoimmune diseases. (9)
• In severe cases, surgery may need to be performed to protect the heart and drain excess fluid from the pericardium and surrounding area. Pericardiocentesis is a surgery that involves inserting a long, thin catheter to drain the extra fluid. Some people with constrictive pericarditis may need to have part of their pericardium removed (called a pericardiectomy) to prevent further constriction of the heart.

Prevention and Recovery

1. Rest and Reduce Stress

Any type of bodily stress, including intense exercise and physical activity beyond walking and stretching, can be harmful during pericarditis. It’s recommended that you take it easy while you heal, so be sure to get plenty of sleep every night (at least seven to nine hours) and to rest when needed.

Before returning to intense exercise talk to your doctor about whether it’s safe. Exercise can be beneficial once you’ve healed enough since it benefits immune function, circulation and cardiovascular health. (10) While you’re recovering try to manage emotional stress by doing stress-relieving activities including: meditation, breathing exercises, light yoga or stretching, getting massages, journaling, walking outside, praying, art or creative activities, etc.

2. Eat An Anti-Inflammatory Diet

Support your immune system by cutting out processed foods from your diet and eating whole, nutrient-dense foods that provide antioxidants, vitamins and minerals. If you have a health condition such as an autoimmune disease — for example Hashimoto’s, which causes hypothyroidism — eating an anti-inflammatory diet is critical for improving gut health and immune function. Here are steps you can take to reduce inflammation by eating a nutrient-dense diet:

• Eat plenty of raw fruits and vegetables. Include foods high in vitamin C and A like oranges, kale and other leafy greens, kiwi, strawberries, grapefruit, red peppers, green peppers, guava and broccoli.
• Consume bone broth daily, which is another healing food that will supply essential vitamins and minerals.
• Eat probiotic-rich foods because they boost immune function and replenish the healthy bacteria in your gut. Some excellent options include kefir, cultured vegetables (like sauerkraut and kimchi), kombucha, coconut kefir and cultured yogurt.
• Eat high-quality protein such as lean grass-fed beef, pastured eggs, organ meats like liver, and wild-caught salmon
• Consume healthy fats like coconut oil, olive oil, grass-fed butter, ghee, avocado, nuts and seeds.
• Avoid inflammatory foods that can worsen existing health conditions, including processed grains (especially those gaining gluten), conventional dairy products, foods with added sugar and synthetic ingredients, processed meats, fast food and fried foods.
• Eliminate sources of trans-fatty acids in your diet, such as fast food and processed foods. Avoid refined foods like white breads, white rice, pasta and refined sugar. Avoid coffee, alcohol and tobacco products.
• Drink plenty of water throughout the day to help reduce coughs and make it easier to breathe. Try to drink a glass of water about every two to three hours for a total of about eight glasses per day.

3. Fight Viruses and Infections

You can use the following natural remedies to protect yourself from viruses, bacterial infections and fungal infections — which can make pericarditis worse and even be an underlying cause:

• Use oregano oil either topically or internally, which acts as a natural antibacterial agent without causing harmful side effects. Oregano oil also has the power to help treat viral conditions, reduce inflammation and relieve respiratory symptoms that are caused by allergies.
• Antiviral herbs can help build your body’s defenses against infections and contributing health problems. These include: wormwood, black walnut, oregano essential oil/capsules, garlic, bentonite clay, activated charcoal, and grapefruit seed extracts. Herbs may help treat infections and attack viral pathogens, plus they offer cardiovascular, digestive and anti-inflammatory support during periods of illness.
• Adaptogenic herbs like rhodiola (Rhodiola rosea) and astragalus (Astragalus membranaceus) can be very helpful when it comes to supporting immune health and helping you deal with physical and mental stress or fatigue.

4. Improve Your Ability To Breathe

If you’re experiencing shortness of breath and coughs, use a humidifier in your home, especially when you sleep at night. A humidifier can help to loosen mucus and relieve wheezing and limited air flow. Also be sure to quit smoking if you currently smoke. Smoking is highly inflammatory and increases the risk for many diseases, including heart disease. If you do smoke, talk to your doctor about programs and products that can help you quit. It’s also important to try to avoid secondhand smoke and other lung irritants, such as dust, vapors, fumes and air pollution.

You can use eucalyptus oil, which contains the constituent called cineole, to reduce shortness of breath while improving respiratory function. To help reduce airway inflammation, try making a facial steam bath with eucalyptus oil. Pour a cup of boiling water into a bowl and mixing in 10 drops of the oil. Then place a towel over your head as you lean over the bowl and inhale deeply for five to 10 minutes.

5. Reduce Inflammation With Supplements

Certain supplements might help you to heal and feel better while you recover. These include:

• Hawthorne berry (Crataegus oxyacantha L), sometimes called “the heart herb,” has cardio-protective abilities, including helping to prevent conditions that raise the risk for pericarditis, such as: angina, high blood pressure, hardening of the arteries, irregular heart beat and even congestive heart failure. (11) You can safely take between 160 to 1,800 milligrams per day for a three- to 24-week time period.
• Vitamin C helps to boost your immune system by acting as an antioxidant and fighting free radical damage.
• Omega 3 fatty acids have anti-inflammatory effects and are beneficial for cardiovascular health.
• B vitamins can help give you more energy if you’re feeling fatigued.
• Vitamin D3 helps support the immune system.
• A magnesium supplement can be helpful for relaxing constricted or spasming muscles in your chest. It may also support cardiovascular health and lower feelings of restlessness/anxiety, which can help you get better sleep. (12) Many adults suffer from magnesium deficiency without even knowing it. However, you shouldn’t take magnesium without speaking with your doctor first if you have low blood pressure or kidney disease/kidney failure.
• Probiotics are beneficial for gut health and your immune system.
• N-acetlycysteine helps to decrease the severity and frequency of coughing attacks and improves overall lung function if you have shortness of breath.

6. Try Natural Sleep Aids and Pain-Relievers

If you’re experiencing pain while lying down and have trouble sleeping or relaxing, some of these natural pain-killers may be able to help:

• Peppermint essential oil can be used topically to improve circulation and reduce muscle tension. Lavender oil is useful for promoting relaxation, easing tension and helping you fall asleep. Try this homemade muscle rub recipe to help alleviate sore muscles including tightness in your chest.
• Try taking a magnesium-rich Epsom salt bath to soothe joint pain and muscle soreness.
• Apply warm compresses and heating pads or ice packs to your chest and painful areas, which can be helpful for the temporary relief of aches and inflammation.
• Drink bone broth, which contains minerals in forms that your body can easily absorb. It’s a good source of calcium, magnesium, phosphorus, silicon, sulphur, chondroitin sulfate and glucosamine, which can help to reduce inflammation, arthritis symptoms and joint pain.
• Visit an acupuncturist or chiropractor for help relieving tightness, anxiety and other symptoms stemming from dysfunction of the neuromuscular system.

Precautions

If you experience warning signs of pericarditis — especially sharp pain in your chest, back and shoulders and difficulty breathing — then call your doctor or a cardiologist to schedule an evaluation.

Remember that pericarditis can be deadly if it progresses and is left untreated, so always air on the safe side by having a physical exam performed and talking to your doctor about your risk factors.

Final Thoughts

• Pericarditis is inflammation of the pericardium, which is the thin, two-layered, fluid-filled sac that covers the outer surface of the heart and helps it function efficiently.
• Causes of pericarditis include a history of heart disease, kidney failure, infections, autoimmune responses, or reactions from an injury, surgery or trauma.
• Symptoms of pericarditis include chest pain, trouble breathing, fluid retention, coughing, pain in the shoulders and back, trouble laying down or sleeping, and swelling in the abdomen, legs and feet.

Read Next: Top 7 Heart-Healthy Foods + How to Follow a Heart-Healthy Diet

The post Pericarditis (+ 6 Natural Ways to Help Recovery) appeared first on Dr. Axe.

Hypotension is low blood pressure. Because healthy blood pressure can vary from person to person, hypotension is defined as a blood pressure that is lower than the expected normal value for a particular person.

Blood pressure can change throughout the day and is based on many things, including activities, medications and age. It’s important to know the cause of hypotension before trying to treat it. However, in many cases, people can achieve a healthy blood pressure using natural methods or medication.

What Is Hypotension?

Hypotension is blood pressure that is lower than what it should be based on a person’s expected healthy blood pressure range. It is the opposite of high blood pressure (hypertension).

A healthy blood pressure range depends on a person’s age, underlying health conditions, activity level and any medications they are taking. For most people, healthy blood pressure is about 120/80 mm Hg. Many physicians consider low blood pressure to be anything under 90 mm Hg systolic (the top number) or under 60 mm Hg diastolic (the bottom number). (1)

With hypotension, there is a low flow of blood through the body. This means the body may not be getting enough oxygen and nutrients. When that is the case, people experience the symptoms of low blood pressure. If the low blood pressure is severe or long-lasting, it can start to affect the brain, heart and other organs.

Hypotension by itself is usually not a problem. However, when it causes symptoms it may require treatment. That said, most hypotension is either mild or temporary. For example, you may consistently have low blood pressure that your doctor simply checks at every visit. Temporary cases may be caused by simple activities or changes, such as too much time in a hot tub or dehydration from a day in the sun.

When blood pressure gets very low or stays too low for too long, however, it can be life threatening. When this happens, it is called shock (extreme hypotension). Because hypotension can be dangerous in some cases, you should have a health care professional check your health if you suspect you have something other than passing, mild low blood pressure.

Signs and Symptoms

There are three main types of hypotension: orthostatic (also called postural hypotension), postprandial hypotension, and neutrally mediated hypotension. They share some similar symptoms but have different causes and in many cases different treatments.

Hypotension symptoms include: (2)

• Dizziness or lightheadedness
• Fainting
• Blurry vision
• Nausea or vomiting
• Feeling tired or weak
• Confusion or trouble concentrating

Signs and symptoms that depend on the type of hypotension you have include: (1)

• Orthostatic/postural hypotension:
  • Dizziness, lightheadedness or fainting when you stand up
  • Blurry vision or fainting when you stand up
  • Symptoms may sometimes be delayed, happening five or 10 minutes after changing positions
• Postprandial hypotension:
  • Dizziness or fainting after eating
• Neurally mediated hypotension:
  • Symptoms of low blood pressure after standing for a long time

Severe hypotension can also result from or cause shock, where the blood pressure drops severely and doesn’t come back up. You should get emergency help if you have any of the following signs and symptoms of shock: (1)

• Confusion
• Cold and clammy, pale skin
• Weak but racing pulse
• Fast, shallow breathing

Causes and Risk Factors

General causes of hypotension include: (3, 4)

• Alcohol use
• Certain medications, such as anti-anxiety drugs, antidepressants, diuretics, heart medicines, surgery medicines and painkillers
• Nerve damage from conditions such as diabetes
• Dehydration or hypernatremia
• Heart failure or heart attack
• Shock
• Massive blood loss
• Severe allergic reaction (anaphylaxis)
• Blood infections

Just as symptoms vary by the type of hypotension you have, so do causes.

Orthostatic hypotension

Orthostatic hypotension can affect both young and older people. Dehydration is the most common cause of this type of low blood pressure. Other causes of orthostatic hypotension include: (5)

• Increased age
• Having another type of hypotension (such as postprandial hypotension)
• Heart problems such as heart failure or heart valve disease
• Serious infections such as sepsis
• Anemia
• Endocrine disorders, such as diabetes or hypothyroidism
• Parkinson’s disease or other central nervous system disorders
• Pulmonary embolism
• Taking medications such as diuretics (water pills), calcium channel blockers, ACE inhibitors, angiotensin II receptor blockers, beta blockers or nitrates

Postprandial hypotension

Postprandial hypotension is considered a type of orthostatic low blood pressure. It mostly affects older people. Symptoms usually just occur after a meal, when blood is directed toward digestion instead of circulation. Postprandial hypotension causes include: (1)

• High blood pressure
• Blood pressure drugs
• Nervous system disorders such as Parkinson’s disease

Neurally mediated hypotension

Neurally mediated hypotension is most common in children and young adults. Its cause is thought to be a miscommunication between the brain and the heart, causing a drop in blood pressure after standing for too long. (1)

Risk factors for hypotension include:

• Age 65 years and older
• Use of medications for high blood pressure
• Other health conditions, such as pregnancy, Parkinson’s disease, heart conditions and diabetes

Conventional Treatment

Just as with hypotension symptoms, hypotension treatment depends on the type of low blood pressure you have and its cause. However, conventional low blood pressure treatments often overlap with natural therapies — medication is rarely needed. In some cases, however, your doctor may adjust your other medications by changing the dose or switching the drug. In certain cases, medication for hypotension may be prescribed to narrow your blood vessels and increase the amount of blood pumping through your body. (6)

Natural Steps to Manage Low Blood Pressure

Natural ways to achieve a healthy blood pressure depend on the cause of your hypotension. It’s not always bad to suffer from hypotension — indeed, in some cases it’s totally harmless and goes unnoticed. But when it causes annoying or dangerous symptoms, you can usually take simple steps to bring your blood pressure up or avoid future dips altogether.

1. Stay hydrated

Having a low volume of blood in your body is part of the problem in hypotension. By staying hydrated, you can help make sure there is enough fluid in your body to have a strong blood supply and to help your tissues and organs work the way they should. Simple ways to stay hydrated include: (7)

• Drink plenty of fluids. You should drink five to eight 8-ounce glasses of water or other liquid per day. You may also wish to occasionally drink sports drinks that contain sodium and potassium, since a decrease in potassium can lead to hypotension as well.
• Avoid or limit alcohol. When you drink alcohol, it causes your blood vessels to expand (dilate). This can cause a dip in blood pressure.
• Avoid diuretics. Diuretics or “water pills” can cause your body to lose too much fluid. If you take prescription diuretics, speak with your doctor before changing doses or stopping treatment. Your doctor may be able to reduce symptoms of low blood pressure by adjusting your prescription or swapping it for a different drug.
• Drink more during hot weather or when ill. When your body is under stress or sweating a lot due to exertion, heat or fever, you need extra fluids to keep your body well hydrated.

2. Pay attention to body positions

Sitting up, standing up and standing for long periods of time can all trigger low blood pressure symptoms. Many people can use these tips and strategies to avoid or reduce their symptoms when changing positions: (7, 8)

• Stand up slowly. Whenever you change positions, do it slowly. This gives your body time to adjust and start pumping blood where it needs to go.
• Don’t cross your legs when sitting. Crossing your legs can compress the veins and cause blood to pool in your legs.
• Sit in bed before getting up. Slide your feet over the edge of the bed and sit on the edge for a few minutes. Then you can ease yourself slowly into a standing position. This allows a gradual ramp-up of your circulation.
• Don’t stand for long periods. This can cause blood to pool in your legs. If you must be on your feet without the chance to sit and rest, make sure your legs can be active. Try some of the counter-maneuvers below, or be sure to shift, flex and bend your hips, knees and ankles every 10 to 15 minutes.
• Try counter-maneuvers. These are isometric exercises to help get your blood circulating. They can help reduce or prevent symptoms or orthostatic hypotension. When you plan to change positions, are inactive (standing or sitting) for a long period of time, or if you start feeling symptoms, try tensing muscles for about 30 seconds using these techniques:
  • Raise your toe or toes off the ground, keeping your foot down
  • Cross and contract your legs, one at a time
  • Contract both thigh muscles at once
  • March slowly in place
  • Raise up one leg at a time
  • Squeeze a rubber ball or a towel
  • Flex your arm muscles a few times

3. Make simple lifestyle changes

In many cases, knowing what causes hypotension can help you avoid symptoms. Low blood pressure can happen when your blood vessels expand (dilate) or when your blood pools during inactivity. Heat, inactivity and physical strain can lead to dips in blood pressure. You may benefit from some of these simple changes in lifestyle: (7)

• Wear compression stockings. These can help keep blood from pooling in your legs, which forces it to be more available to the rest of your body. That may make you less likely to have symptoms of low blood pressure.
• Exercise. Orthostatic hypotension can result from blood pooling in the limbs when you are inactive. The more your body is moving, the less chance blood has to pool and cause symptoms of low blood pressure. Over time, people who exercise more have fewer symptoms. Similarly, the less active you are, the more likely you are to have worse symptoms of orthostatic hypotension. However, certain types of exercise aren’t as safe as others. Try workouts that do not require much straining and holding your breath, such as swimming and recumbent biking.
• Raise the head of your bed. This may help your body improve its ability to circulate blood over time. It can be especially helpful for people with orthostatic hypotension who are also active during the day. (Prolonged bed rest can cause problems with blood pressure as well.) Try raising the head of your bed by about four inches by placing books, bricks or a board under the mattress (not the pillow).
• Avoid hot tubs and long, hot showers. Much like hot weather, these can cause your blood vessels to dilate. Keep showers or baths brief and warm and avoid hot baths and hot tubs altogether.
• Avoid physical strain. This includes everything from carrying heavy boxes to straining on the toilet during a bowel movement.

4. Eat for healthy blood pressure

In addition to staying hydrated, you can change your diet to help avoid low blood pressure. Of course, the dietary steps you take to increase blood pressure should only be done if you know the cause of your low blood pressure. For example, people who suffer from episodes of low blood pressure because of their otherwise high blood pressure should not follow a diet meant to increase blood pressure overall. For people with consistently low blood pressure, however, a doctor may agree that general dietary steps for increasing blood pressure may be a safe and effective way to avoid symptoms of hypotension.

Dietary suggestions for increasing blood pressure include: (9)

• Eat more salt. This can help increase blood pressure and can still be done without loading up on processed foods. Try adding smoked fish, olives, broth, cottage cheese, pasta sauce, salted nuts and tortilla chips to your diet.
• Eat foods high in vitamin B12. A deficiency in B12 can lead to anemia, which can cause hypotension. Try eating foods such as eggs, beef, sardines, lamb, feta or cottage cheese and fortified cereals.
• Try eating more folate-rich foods. These also can help keep blood pressure up. You can get more folate in your diet by eating foods such as garbanzo or pinto beans, liver meat, asparagus, spinach, lentils and broccoli.
• Drink caffeine. In reasonable amounts, caffeine can be very useful for people with low blood pressure. Caffeinated tea or coffee can cause a spike in blood pressure that may help avoid dips in blood pressure.
• Avoid high-carbohydrate foods. Your body works to digest these very quickly, which can result in a drop in blood pressure. High-carb foods include candy, sweetened cereals and drinks such as soda, cookies and cakes, bread products such as bagels and pizza, jellies and jam, and potatoes.
• Have small meals more often. This is especially important for people with postprandial hypotension. By eating small amounts, less blood may be diverted to digest the food, reducing the chances of a major drop in blood pressure after meals. However, to make sure you still get enough to eat, you may have to compensate for the small meals by eating more often.

5. Consider herbs and supplements

Do not take herbs and supplements to change your blood pressure until you have discussed their use with your doctor. Many herbs and supplements can interact with medications and cause health changes other than what you intend. In addition, the specific doses you may need will vary based on your diet, age, activity level and other health conditions.

Herbs and supplements that may increase blood pressure or help you achieve a healthy blood pressure include:

• Licorice: Licorice is known to increase blood pressure. However, consuming too much licorice can cause a depletion of potassium, which can lead to dangerously low blood pressure. If you choose to use licorice to increase blood pressure, moderate your diet to include potassium and avoid overconsumption of licorice. (10)
• Vitamin B12: Even a slight deficiency in vitamin B12 can cause hypotension. Supplements may help reverse hypotension in people for whom the deficiency causes the symptoms, according to a case study in the medical literature. (11)
• Vitamin D: A review of research studies found that vitamin D deficiency is linked to orthostatic hypotension. The effects seem particularly strong among older women. (12)
• Vitamin C: This may help blood vessels constrict to normalize blood pressure, especially in cases of shock and sepsis. (13)
• Ephedra: This herb can increase blood pressure. However, it can have dangerous effects on the heart when its use is not carefully moderated. Dietary supplements containing ephedrine alkaloids are banned in the U.S. The ban doesn’t extend to traditional Chinese herbal medicines, but users should keep in mind that there is a potential for serious heart problems from these sources as well. (14)
• Yohimbe: As an alpha-2 antagonist, yohimbine promotes sympathetic activity. According to a number of studies, yohimbe can increase blood pressure.
• Others: Speak to a healthcare professional before starting a new herb or supplement. Not all have been well-researched and they may not be safe for everyone. Other herbs and supplements linked to an increase in blood pressure include: (15)
  • Ginger
  • Aniseed
  • Bayberry
  • Ginseng
  • Chasteberry
  • Parsley
  • Blue cohosh
  • Vervain
  • St. John’s wort
  • Capsicum
  • Pau d’arco
  • Coltsfoot
  • Guarana
  • Cola and broom alkaloids
  • Gentian
  • Calamus amines

Precautions

• Do not attempt to self-diagnose or self-treat hypotension. Symptoms of this condition can be confused for a number of other health problems. In addition, treating yourself for low blood pressure can backfire, since some episodes of low blood pressure affect people who otherwise have high blood pressure. Always work with a health professional to develop a plan to achieve a healthy blood pressure.
• You can die if your blood pressure is too low. A dangerously low blood pressure level varies from person to person. A physician should review anything 90/60 mm Hg or lower (the most common hypotension definition) to find the cause. Over time, low blood pressure can lead to lack of circulating oxygen and nutrients to your organs. This can cause nerve damage and tissue death, making it hard for your organs to work properly. In time, this can lead to death. Alternatively, a sudden and extreme dip in blood pressure — caused by massive blood loss from a wound, for example — can put your body into shock. If normal blood pressure isn’t restored quickly, you can die.
• If your symptoms do not get better after making lifestyle or diet adjustments recommended by your doctor, let him or her know. You may need a medication to help get your blood pressure into a healthy range.

Final Thoughts

• Hypotension is low blood pressure.
• Causes of low blood pressure can include other health conditions (pregnancy, diabetes, etc.) as well as temporary problems (vitamin deficiencies or a serious infection) or even just sudden changes in position. Knowing the cause of your hypotension is very important for knowing how to treat it safely and effectively.
• In most cases, hypotension can be corrected without medication. Many people can make simple lifestyle changes to avoid the symptoms.
• In cases where natural remedies and lifestyle changes do not work, your doctor may recommend medication to raise blood pressure out of the hypotensive range.

Read Next: These 5 Heart Disease Tests Could Save Your Life (And Your Doctor Probably Isn’t Ordering Them)

The post Hypotension Causes (+ 5 Steps to Healthy Blood Pressure) appeared first on Dr. Axe.

Tachycardia is when the heart beats faster than normal while at rest. It is a change in your heart’s rhythm, and in some cases, it is harmless. In others, it can lead to serious complications. With medical management and some lifestyle changes, however, many people can avoid the greatest risks of tachycardia.

What Is Tachycardia? 

A common disorder of the heart’s rhythm, tachycardia is having a faster-than- normal heartbeat when at rest. It happens when the electrical signals that tell your heart to beat start speeding up. (1)

Normally, adults at rest have a heartbeat between 60 and 100 beats per minute. (1) Tachycardia is usually defined for adults as having a heartbeat above 100 beats per minute at rest. However, in children, tachycardia is a resting heartbeat of more than 160 beats per minute for an infant and 90 for a teenager. (2)

Tachycardia in children is rare and may be due to problems with the heart that developed before they were born. It can also be caused by illness or other health conditions. The most common type in children is supraventricular tachycardia (SVT); most kids with this problem do not need treatment, but they should be evaluated by a doctor. (2)

There are several types of tachycardia: (1, 3)

• Atrial fibrillation
• Atrial flutter
• Sinus tachycardia
• Supraventricular tachycardia, or SVT
• Ventricular tachycardia
• Ventricular fibrillation

According to the American Heart Association, tachycardia can be simplified into three main types: (4)

• Atrial or supraventricular tachycardia (SVT)
  • This starts because of an abnormal beat in the upper chambers of the heart. Your heart has a natural pacemaker that sends electrical signals to tell your heart to beat. The upper part of the heart starts to beat too fast with this type of tachycardia, which means your heart doesn’t have enough time to fill with blood between each beat. This reduces the blood flow to the rest of the body.
  • SVT can cause fainting, dizziness, fluttering in the chest, chest pain or tightness, fatigue and other problems.
• Ventricular tachycardia (VT)
  • This starts because of an abnormal beat in the lower heart chambers. Just like in SVT, this type of tachycardia doesn’t give the heart enough time to fill with blood before it beats each time, so blood doesn’t get pushed out to the rest of the body properly.
  • VT can cause dizziness, lightheadedness, feeling out of breath, fainting, nausea or even a heart attack.
• Sinus tachycardia
  • This happens when your heart is beating fast but otherwise normally. It happens when your heart’s natural pacemaker simply sets a faster pace for each heartbeat. It may happen when you are ill, anxious, on certain medications, or after some other heart or health problems. In this case, the underlying problem is usually treated rather than the fast heartbeat itself.
  • The only real symptom of this type of arrhythmia is feeling like your heart is beating fast at rest.

Signs & Symptoms

Some people with tachycardia don’t notice any symptoms. (1) The condition may be discovered by chance during a doctor’s visit.Other people will know when they are experiencing an episode. Tachycardia symptoms may vary by the type of tachycardia you have.

In general, however, people with tachycardia may have the following signs and symptoms: (1)

• A racing, uncomfortable, or irregular heart beat
• Feeling short of breath
• Feeling lightheaded
• Fainting
• Having a fast pulse
• Chest pain

In serious cases or cases where ventricular tachycardia or SVT are untreated, they can cause: (4)

• Heart attacks
• Unconsciousness
• Fatigue
• Damage to the heart muscle

In rare cases, complications may include blood clots, stroke, heart failure, and sudden death. (1)

Causes & Risk Factors

Tachycardia is caused by an irregularity in the electrical signal that makes the heart beat. However, there are many root causes for that irregularity. These tachycardia causes include: (1, 3, 5)

• A damaged heart from heart disease
• A heart disease or abnormality present from birth
• Abnormal electrical signals to the heart present from birth
• Strenuous exercise
• Sudden stress or fright
• Anxiety
• Anemia
• Smoking
• High or low blood pressure
• Drinking too much caffeine or alcohol
• Fever
• Certain medications
• Use of certain street drugs
• Hyperthyroidism and Graves’ disease
• Electrolyte imbalance

Risk factors for tachycardia include any problem that strains the heart or damages its tissue. It can also occur in people with sarcoidosis. Fast heartbeat is most common in people of older age or who have a family history of heart rhythm disorders. (1)

Other risk factors for tachycardia are lifestyle-related or medical, and can include: (1)

• Smoking
• Heavy alcohol or caffeine use
• Use of street drugs
• Stress or anxiety
• Heart disease
• High blood pressure
• Sleep apnea
• Thyroid problems
• Diabetes
• Anemia

Conventional Treatment

Treatment for your tachycardia will depend on the type of arrhythmia you have. In some cases, no treatment may be needed. In others, as in most sinus tachycardia, doctors will treat the underlying problem — such as anemia or fever — and your heartbeat will return to normal.

Typically, conventional treatment for new disease includes: (6, 7)

• Doing special movements, called vagal maneuvers, to try to self-regulate your heartbeat
• Taking medication, such as a pill or an injection at the hospital
• CPR, in emergency cases where the tachycardia has stopped your heart or is not letting enough blood through
• Shocking your heart (cardioversion) with a paddle system and patches on your chest, using an automated external defibrillator (AED)

In cases where the condition is expected to return, treatment may include: (6)

• Ablation: The abnormal part of your heart that is causing the tachycardia will be destroyed.
• Medication: Anti-arrhythmia pills can be taken regularly to help avoid episodes of tachycardia. Other medications to treat conditions that also affect your heart may be prescribed as well.
• Pacemaker: A small device is implanted under your skin. When it notices your heart is off rhythm, it sends a little electrical pulse to help your heartbeat return to normal.
• Implantable cardioverter (ICD): A small device implanted in your chest to monitor your heartbeat. If it detects an abnormal rhythm, it gives electrical shocks to your heart to normalize the heartbeat. This is usually only done in people with ventricular tachycardia, who are at particular risk of sudden death due to the arrhythmia. (7)
• Surgery: In some cases, surgery may be done to create a little maze of scar tissue on the heart. This can help stop the abnormal electrical pulses from making the heart beat too fast because the scar tissue doesn’t let the electricity pass.

Tachycardia: 7 Natural Ways to Manage Symptoms 

In some cases, your doctor can show you how to stop tachycardia naturally. Before you attempt to learn how to slow down tachycardia on your own, however, you should make sure you have been officially diagnosed. After discussing the cause and best course of treatment for your condition with your physician, you may be able to use certain natural remedies for slowing a rapid heart rate. In general, natural methods for managing tachycardia symptoms target overall heart health and the prevention of heart disease and known tachycardia triggers.

Natural ways to manage tachycardia and prevent future episodes may include: (1, 8)

1. Do vagal maneuvers.
2. Exercise and eat a heart-healthy diet.
3. Avoid energy drinks and limit alcohol.
4. Avoid certain medicines, smoking and recreational drugs.
5. Reduce stress and anxiety.
6. Ask about dietary supplements.
7. Try acupuncture.

As always, be sure to discuss any changes to your diet or exercise, including the use of supplements and natural remedies, before you try to use them to treat tachycardia. Some herbs and supplements can cause or worsen tachycardia or may cause serious problems for people taking heart medicines or who have certain health conditions.

You should also tell your doctor about any changes in your symptoms, any worsening of symptoms, or any other health problems you develop. Go to regular checkups for your heart so that your doctor can keep track of your heart problem over time.

1. Do vagal maneuvers

Vagal maneuvers are just moves that affect your vagal nerve, which helps control your heartbeat. These are described in detail in the Dr. Axe article on irregular heart beat and include:

• Coughing
• Bearing down, as if you are having a bowel movement
• Blowing through a syringe
• Immersing your face in cold water
• Putting an ice pack on your face
• Gagging yourself with a tongue depressor
• Carotid massage (gentle, circular massage under the jaw for about 10 seconds)

These actions may help your vagal nerve slow or stop a fast heartbeat. (6) During an episode, call your doctor if these moves do not stop the fast heartbeat.

2. Exercise and eat a heart-healthy diet

Exercise can help keep your heart healthy and can help reduce your risk of conditions that can lead to tachycardia. It can also help you maintain a healthy weight, which can reduce your risk of heart disease. (1)

These two simple suggestions are notorious for being easier said than done. Simple ways to add more exercise to your lifestyle include:

• Take the stairs instead of the elevator.
• Park farther away from the entrance to stores.
• Take a walk on your lunch break or after dinner.
• Use a push or walking lawnmower rather than a riding mower.
• Do some spring cleaning; wash windows, scrub the floors, dust, wipe the baseboards down, and do other physically demanding chores.
• Garden.
• Play with your kids or grandkids outside.

To eat a heart-healthy diet, opt for foods low in fat and high in fiber. Avoid foods that are high in fat and calories but low in nutritional value.

More specifically, the American Heart Association suggests you focus on nutrient-rich foods such as: (9)

• Fruits and vegetables
• Whole grains
• Low-fat dairy
• Poultry (fat and skin trimmed off) and fish
• Nuts and legumes
• Healthy fats, such as olive oil or avocados

3. Avoid energy drinks and limit alcohol

Energy drinks

While it is commonly recommended that people with arrhythmias avoid caffeine, there isn’t clear evidence that caffeine alone causes a faster or irregular heartbeat, even in people who already have tachycardia. However, energy drinks often combine caffeine, taurine, large doses of vitamins and herbs, sugar and other chemicals. There have been numerous reports of people experiencing fast or irregular heartbeats after having one or more energy drinks, particularly when they are combined with exercise or other stimulating drugs or activities. (10) Do not drink energy drinks if you have tachycardia. While it may also be wise to limit your overall caffeine intake, you can discuss with your doctor what may be a healthy amount of coffee or tea for you.

Alcohol

Alcohol is also often fine in moderation for people with known tachycardia problems. However, binge drinking and regular heavy alcohol use are known to increase people’s risk of tachycardia. (10) Heavy alcohol use and binge drinking should be avoided if you have diagnosed tachycardia or are experiencing a fast heart beat at rest.

4. Avoid certain medicines, smoking, and recreational drugs

Everything you put in your body has the potential to impact your health and to interact with other things you consume. Avoid smoking and street drugs, and ask a health care professional about all drugs, herbs, supplements and over-the-counter (OTC) medicines you take to help minimize your risk of tachycardia.

• Medicines

  • Some OTC drugs for coughs and colds have ingredients that can trigger tachycardia. (1)
  • Non-prescription diet or weight-loss drugs may contain ingredients, such as caffeine and ephedrine, that can cause tachycardia (as well as other health problems). (11, 12) In some cases, even herbal weight loss medications have unregulated or hidden ingredients, such as the chemical appetite suppressant sibutramine, that can cause tachycardia. (13) Some of these ingredients may also be in prescription drugs, so be sure that whoever prescribes a weight-loss treatment to you is aware of your risk for tachycardia.
  • Make sure that any doctor prescribing medicine to you is aware of your tachycardia, since other medications may cause heart arrhythmias or aggravate tachycardia.

• Smoking

  • Smoking increases the risk of tachycardia. In addition, for people already diagnosed with heart trouble such as mild heart failure, continuing to smoke increases the risk of tachycardia and death. (14)
  • People with existing tachycardia and implanted cardioverter defibrillators (ICDs) who still smoke are more likely to have serious complications and to have their ICD shock them inappropriately due to rapid heartbeat than nonsmokers. (15)
  • Stop smoking if you have tachycardia.

• Recreational drugs

  • Stimulant street drugs such as cocaine can cause heartbeat irregularities. (16) In many cases, this type of tachycardia can be hard to treat. Ask a medical professional for help to recover from addiction to street drugs.
  • Misuse of prescription drugs should also be avoided. Some drugs, such as the attention-deficit disorder (ADD) drug Adderall, can result in increased heart rate and other severe side effects when misused or combined with other drugs. (17)

5. Reduce stress and anxiety

Many people who have issues coping with anxiety or stress have sinus tachycardia or racing heartbeat. (18) However, many people with other forms of the disease also experience anxiety. In addition, tachycardia itself, its potential to happen again, and worries about its impact on your health can all cause anxiety. (19, 20, 21) No matter which type of tachycardia you have, controlling your levels of stress and anxiety may be beneficial.

There are many ways to reduce stress and relieve anxiety. These methods have been shown to reduce anxiety as well as tachycardia:

• Yoga: A review of arrhythmias and natural treatments found that yoga can reduce episodes of atrial fibrillation and reduce anxiety and depression. (22)
• Mindfulness-Based Stress Reduction programs: A study of young people with implanted heart devices, postural tachycardia and other heart problems experienced less stress and anxiety after receiving an intervention involving yoga, meditation, cognitive restructuring (thought therapy), and group support. (23)
• Cognitive behavioral therapy (CBT): Just three sessions of CBT plus exercise resulted in reducing chest pain and sinus tachycardia in a randomized, controlled study. (24) It also reduced depression and fear of bodily sensations (for example, thinking catastrophically about palpitations).
• Aromatherapy: A study of patients who underwent heart surgery found that inhaling lavender essential oil reduced heart rate and blood pressure, which are commonly elevated after surgery due to stress and pain. (25)

6. Ask about dietary supplements

In some cases, it may be safe and beneficial for you to add supplements to your regimen or to alter your diet to get certain nutrients. These supplements may help reduce the risk of tachycardia or boost heart health. (26) However, they need to be present in the right amounts. For example, having too much magnesium in your blood can cause other heart problems.

Check with your doctor before beginning anything new, as these supplements may not be appropriate for everyone. Your doctor should also discuss the right dose with you based on your age, diet and other medications or supplements.

• Vitamin C: This vitamin is a powerful antioxidant that may improve blood circulation for people with postural tachycardia, prevent atrial fibrillation after surgery, and reduce the likelihood of repeat episodes in people who had persistent atrial fibrillation (27, 28, 29).
• Magnesium: This mineral has potent anti-arrhythmia effects and is used both to prevent tachycardia in heart surgery patients and to improve the effectiveness of anti-arrhythmic drugs. (30) When taken as a supplement it is believed to be particularly useful for ventricular tachycardia that doesn’t respond to other therapies. (31) Together with potassium, supplements may be useful for people with deficiencies in preventing serious complications from tachycardia, such as fatal heart attacks. (32)
• Potassium: This mineral has also been used to stop fast heartbeat after surgery. (33) Having a potassium deficiency can cause arrhythmia. (34) In one study, potassium supplements were given at the same time as magnesium injections, and together they successfully stopped harmful tachycardia in seven of the eight patients in the study. (35)
• Hawthorn berry: This herb is a traditional treatment for heart rhythm problems such as tachycardia. In one lab study, hawthorn leaf extract reduced the arrhythmia in human heart stem cells. (36)
  • According to Dr. Patrick Fratellone of the American Herbalists Guild, dosages of hawthorn used for treating arrhythmias can range from 120 to 240 milligrams twice per day (as a standardized pill), or one or two berries steeped in 8 ounces of water as a tea each day, for three to 24 weeks. (37)
• More research is needed to determine whether calcium, corydalis, valerian, skullcap and lady’s slipper may be useful as natural remedies for tachycardia. (26)

Although omega-3 fatty acids have frequently been reported as helpful for heart health, there are some inconsistent research studies, some of which suggest it may not be helpful for people with arrhythmias and may even be harmful in some cases. (29, 38) Talk with your doctor about omega-3 fatty acids before increasing your fatty fish intake or taking a supplement.

Other herbal and supplement options may also be useful for tachycardia. However, the American Herbalists Guild does not recommend that these all be used in isolation (without conventional medicine) to treat tachycardia. These herbs include: (37)

• Night blooming cactus (Cactus grandiflores)
• Scotch broom (Cytisus scoparius)
• Motherwort (Leonarus cardica)
• Lily of the Valley (Convallaria majalis), leaves and flowers only

7. Try acupuncture

A review of studies of natural therapies for the treatment of arrhythmias found that acupuncture was safe and effective at reducing recurrences of atrial fibrillation, and, in some cases, reducing chest pain and in several studies, reducing hypertension. (39) Ask your doctor if you may be a good candidate for acupuncture before seeking this treatment. People with tachycardia brought on by fear of needles should avoid acupuncture.

Precautions

• Always consult a health care professional before starting or stopping a medication, herb or supplement.
• Do not attempt to diagnose yourself. There are many reasons your heart may seem to beat fast and tachycardia is impossible to diagnose based on symptoms alone. Knowing the type of rhythm problem you suffer from is critical to getting the right treatment.
• Tachycardia treatment at home should only be done once you know the type of tachycardia you have and after you have discussed treatment with your doctor.
• Tell your doctor if you have any new or worsening symptoms.
• Seek emergency medical care if your irregular heartbeat causes you to faint, have trouble breathing, or causes chest pain for more than a few minutes.
• Avoid supplements and herbs known to cause irregular heartbeats, such as cola nut, ephedra, guarana, and creatine. (26)

Key Points

• Tachycardia is an irregularly fast heartbeat (over 100 beats per minute at rest for an adult).
• It is caused by a misfire of the heart’s electrical signals that tell the heart to beat. This misfire can be triggered by anxiety, illness, heart disease or an abnormality in the heart’s natural pacemaker.
• In many cases, it does not require treatment or cause health problems. However, certain types of this condition can lead to serious complications and even death if they are not treated.
• Follow the treatment plan given to you by a health care professional to manage your symptoms. Do not start or stop medicines, herbs, or supplements without consulting your doctor.

You may also benefit from trying these natural ways to manage symptoms and prevent future episodes:

1. Do vagal maneuvers
2. Exercise and eat a heart-healthy diet
3. Avoid energy drinks and limit alcohol
4. Avoid certain medicines, smoking, and recreational drugs
5. Reduce stress and anxiety
6. Ask about dietary supplements
7. Try acupuncture

Read Next: These 5 Heart Disease Tests Could Save Your Life (And Your Doctor Probably Isn’t Ordering Them)

The post Tachycardia (+ 7 Ways to Manage Symptoms) appeared first on Dr. Axe.

Peripheral vascular disease is disease or damage in blood vessels other than (peripheral to) those in the heart or brain. (1) It is known by several names, including its medical abbreviation PVD and peripheral venous disease. Although some people use PVD interchangeably with peripheral artery disease (or PAD), the two are not quite the same (keep reading to find out why!).

Despite the difference, most statistics on how common peripheral vascular disease is actually measure peripheral artery disease. And it’s quite common. An estimated 8.5 million Americans have PAD, including up to 1 in every 5 people aged 60 or older. Left untreated, PAD can lead to gangrene, limb amputation, heart attack and stroke. (3)

Thankfully, these diseases are preventable and treatable. People at the highest risk of developing peripheral vascular disease, or its complications, should start taking action sooner rather than later to decrease their chances of a diagnosis. And although the steps for natural prevention and treatment of PVD and PAD are simple to list, there is a reason for the phrase “Easier said than done.” Avoiding or overcoming vascular disease takes a long-term commitment to a healthy lifestyle.

What Is Peripheral Vascular Disease? 

What is a basic definition of peripheral vascular disease, you may ask? A simple way to remember the peripheral vascular disease definition is to remember that it is disease in the blood vessels in the periphery — meaning the outlying areas of the body, such as the arms and legs. (4)

There are two types of peripheral vascular disease: functional and organic.

• Functional PVD is the type with no physical damage to the structure of your blood vessels. However, you can still feel pain or spasms indicating there is a problem in how the blood vessels are working.
• Organic PVD happens when there is an actual change in the structure of the blood vessels. For example, they may be inflamed or damaged.

Peripheral artery disease is a type of organic PVD. When fat builds up inside the blood vessels, it blocks blood flow, causing peripheral artery disease. (5) This specific plaque build-up is a common condition as well and is called atherosclerosis.

Peripheral vascular disease pathophysiology (abnormal changes) often involves the narrowing of blood vessels. The most common vessels affected are in the arms, legs, stomach and kidneys. (6) When PAD narrows these blood vessels, blood has trouble reaching your extremities and organs.

For example, PAD in the legs (narrowing of the blood vessels in the legs) may cause leg pain during and after exercise, since your legs don’t get enough blood. With PAD, your chances of a blockage in a blood vessel — and stroke or heart attack — are much higher. (7) People with PAD are also much more likely to have coronary heart disease. (8)

How do they test for peripheral artery disease?

Thankfully, this condition is fairly easy to diagnose using a peripheral artery disease test called the ankle-brachial pressure index (ABPI). This is a non-invasive test. A health care provider will strap a blood pressure cuff to your arm and one to your ankle. If the blood pressure in your ankle is lower than it is in your arm, there is a pretty good chance you have some problems with blood flow to your legs, which is a sign of peripheral vascular disease and PAD. (9)

The ABPI test is one of a few heart disease tests — such as an ultrasound of your blood vessels, treadmill test, magnetic resonance angiogram or computerized tomography angiography — that you may be given if your doctor suspects you have circulation problems or blocked blood vessels.

PVD Signs & Symptoms