Ignoring your heart health isn’t just reckless — it may even kill you. In the United States, there is a one in four chance that your death will be caused by an unhealthy heart.
Unless you catch the signs and symptoms well in advance, you may be at risk for heart attacks, strokes, and other chronic health concerns.
Familiarizing yourself with the signs and symptoms of an unhealthy heart will always be in your best interest. Regardless of your age, gender, or wellness, taking stock of your metabolic health today may very well save your life tomorrow.
Early signs of cardiovascular health problems
Most of us are familiar with the late-stage signs of cardiovascular disease: pain, shortness of breath, or an irregular heartbeat.
But what many people don’t realize is that the earliest signs of an unhealthy heart can be incredibly subtle. These are often ignored or chalked up to other causes — especially in young or otherwise ‘healthy’ people.
These may include:
- Mental illness. Mental health is inextricably connected to bodily health. Today, more than a third of all heart attack patients display some form of depression, memory loss, or dementia prior to their event. This is a two-way relationship: heart disease may cause depression, while clinical depression may be diagnosed before heart health issues are discovered.
- Disrupted sleep. If you have trouble getting or staying asleep, it may have more to do with your heart than your peace of mind. Conditions such as sleep apnea increase your risks for heart failure by 140% and your factors for coronary heart disease by 20%. Insomnia is also linked to hypertension and heart disease.
- Metabolic syndrome. This is a collection of symptoms including hypertension, abdominal obesity, high blood sugar, and abnormal cholesterol and triglyceride levels. When any of these factors are present, your risk factors for cardiovascular disease rise by 60%. As of 2018, more than 33% of American adults were projected to suffer from metabolic syndrome.
Not all is lost if you are suffering from the effects of poor heart health. There are plenty of things you can do to mitigate your risks and improve your cardiovascular health — starting with small, intentional changes.
Improving heart health with simple steps
Making small changes in your lifestyle can have a big impact on your heart health. In fact, nearly 90% of heart disease can be prevented by modifying your environment or controlling your risk factors.
Below are some simple and scientifically vetted ways to improve cardiovascular health.
Simple cardiovascular training
You don’t have to be a gym rat to practice meaningful cardiovascular training. Just 30 minutes of moderate-intensity exercise per day can measurably reduce your risks for cardiovascular disease.
Try implementing cardiovascular training exercises throughout the day. You may want to take the stairs instead of the elevator while at work, or do some light yard work on the weekends. And if you can’t commit to a workout every day, aim for a brisk walk at least three to five days per week.
Whole, real foods
Diets that focus on whole, real foods decrease your risks for heart disease, metabolic syndrome, and even type 2 diabetes. The carnivore diet and Mediterranean diet are two common examples of meal plans using whole, real foods.
I recommend culling your kitchen of anything that does not adhere to whole, real food guidelines. This means getting rid of anything that does not grow in the ground, or consumes plants and animals.
Stock your pantry with:
- Animal protein such as fish, chicken, or beef
- Cruciferous vegetables such as broccoli, kale, and Brussels sprouts
- Leafy greens such as spinach and Swiss chard
- Healthy fats such as olive oil, avocado, and coconut oil
- Fruits such as berries, apples, and citrus
For more ideas regarding heart-healthy eating, you can check out the dedicated chapter in my book, Stay Off My Operating Table®.
Mental wellness and relaxation
The mind needs the same attention as the body to achieve maximum metabolic health. This means getting adequate rest, practicing stress management, performing regular self-care, and engaging in hobbies on a regular basis.
If you believe you may be suffering from mental illness of any kind, it’s important to seek professional help immediately. Doing so can help you identify and manage symptoms before they worsen, and holistically care for your metabolic health in the process.
Keep in mind that the above wellness steps are only one small part of maintaining your cardiovascular health. Whether or not you are noticing the symptoms of poor heart health, it’s important to take action against heart disease every day.
This includes exploring the subtle signs of an unhealthy heart through a trained metabolic health coach.
Start heart disease prevention by identifying your wellness
There’s never a ‘good’ time to focus on heart disease prevention. The sooner you identify possible symptoms, the sooner you can make positive changes to improve your cardiovascular health.
You can check your heart health now by taking my online metabolic health quiz. I’ll ask you a few simple questions about your current health, then give you a personalized metabolic score.
As always, you can book a free call at any time to chat one-on-one about your results. I would be happy to give you detailed information about cardiovascular disease, subtle symptoms, and customized suggestions for improving your heart health.