Find out what you can do to improve your cardiovascular health.
Lifestyle influences cardiovascular health
Diseases of the cardiovascular system are the most common cause of death worldwide and, according to the Federal Statistical Office, account for about 34% of annual deaths in Germany (as of 2022) (1).
These diseases include coronary heart disease, heart attack, heart failure, and stroke. Coronary heart disease, i.e., atherosclerosis (deposits of cholesterol and fatty acids, among other things) in the coronary arteries, is by far the most common cardiovascular disease and affects men more often than women.
The health of the cardiovascular system is significantly influenced by our lifestyle. Many of the relevant risk factors are therefore within our own control and can significantly improve the health of our heart and blood vessels through a few simple changes in our daily lives.
And the best part is: The measures presented below not only improve cardiovascular health, but also many other processes in our bodies. So start today with the following tips.
Physical exercise
Regular physical activity is one of the most important pillars for a healthy cardiovascular system. It's often said that you need to walk 10,000 steps per day to reap the health benefits. However, an analysis of 12 studies (2) with over 100,000 participants shows that just 2,500 to 3,000 steps per day can reduce the overall risk of death and the risk of death from cardiovascular disease by about 10%.
In terms of cardiovascular health, the study identifies a daily step count of 7,200 steps as optimal. Regarding the overall risk of death, 8,800 steps are considered ideal. This daily step count reduces the risk of death from cardiovascular disease by approximately 50% and the overall risk of death by as much as 60%.
A further increase in the number of steps leads to only minimal improvements in these values. From a health perspective, a step count of between 8,000 and 9,000 steps per day is therefore ideal. A minimum daily goal could be 3,000 to 4,000 steps. This can be achieved with a 30- to 40-minute walk. To get an idea of how much you actually walk each day, free pedometer apps for your smartphone are useful.
If you have problems with your joints or simply enjoy cycling, swimming or jogging more, you can of course supplement or replace your daily walk with other activities.
In addition to endurance training, strength training is also important for cardiovascular health and should be integrated into your daily routine at least twice a week for 20 to 30 minutes.
Health-promoting effects of more exercise
Important effects of regular physical exercise on cardiovascular health include:
- Strengthening heart and lung function: Regular exercise improves the efficiency of the heart and lungs, which provides the body with better oxygenation.
- Improved blood pressure regulation: Exercise helps regulate blood pressure and lower resting blood pressure.
- Healthy blood vessel walls: Physical activity maintains the health of blood vessel walls, which improves blood circulation.
- Increased insulin sensitivity: Regular exercise increases the insulin sensitivity of tissues. This means that the cells respond well to insulin and can efficiently absorb glucose from the blood. In type 2 diabetes, however, insulin resistance occurs. The cells no longer respond well to insulin, resulting in high insulin and blood sugar levels. In the long term, this leads to damage to the blood vessels and circulatory problems.
- Healthy body weight: Exercise helps maintain a healthy body weight, which reduces the risk of heart disease.
- Better cholesterol and blood lipid levels: Physical activity can increase “good” HDL cholesterol and lower “bad” LDL cholesterol and triglycerides.
- Optimizing mitochondrial function: Regular exercise improves mitochondrial function, which improves energy production in cells.
These factors contribute, among other things, to reducing the risk of atherosclerosis and heart disease.
Tips for more exercise in everyday life
With these tips you can integrate more exercise into your everyday life:
- Walk short distances instead of driving.
- Take the stairs more often instead of the elevator.
- If possible, do your work while standing or walking rather than sitting. Height-adjustable desks or office treadmills are ideal for this. Phone calls are also a good opportunity to take a walk while you work.
- Take regular short breaks to exercise while you work.
- Choose sports that you enjoy so that it is easy for you to stick with them.
- Make plans to exercise with other people.
- Reserve time blocks in your calendar for your fitness.
Healthy eating
In addition to physical activity, nutrition also plays an important role in cardiovascular health. A healthy diet rich in vegetables, fruits, herbs, legumes, whole grains, healthy fats (e.g., nuts, almonds), and high-quality proteins (e.g., lean, well-raised meat) promotes cardiovascular health through countless mechanisms.
Such a wholesome, nutrient-rich and low-pollutant diet improves blood lipid and cholesterol levels, reduces inflammation and oxidative stress in the body, promotes healthy blood pressure and healthy blood vessels, strengthens heart function, protects against insulin resistance and contributes to a healthy body weight.
Dietary habits that promote the development of cardiovascular diseases include, for example, the frequent consumption of red meat (3), a high salt content in food (4) and the frequent consumption of sugary foods and drinks.
Avoid being overweight
Obesity is a major risk factor for the development of cardiovascular disease. Excessive body weight puts strain on the heart, requiring it to work harder to pump blood throughout the body. This often leads to high blood pressure, a major risk factor for heart diseases such as coronary artery disease and heart failure (5).
Various messenger substances are also produced in adipose tissue. Visceral adipose tissue, which accumulates around the internal organs, is particularly dangerous, as it produces messenger substances that promote inflammation in the body and encourage the development of insulin resistance. This is a key factor in the development of type 2 diabetes and leads to blood vessel damage.
Overweight people also often have unfavorable blood lipid and cholesterol levels. If, at the same time, there is a high level of oxidative stress, as is ultimately always the case with an unhealthy lifestyle, this leads to the formation of oxidized LDL cholesterol and, consequently, the formation of atherosclerotic plaques in the blood vessels.
To reduce the risk of cardiovascular disease, it is therefore crucial to maintain a healthy body weight. This can be achieved through a balanced diet, regular physical activity, and behavioral changes that lead to sustainable weight loss and long-term weight control.
Reduce stress
Chronic stress has significant effects on the body and can place a severe strain on the cardiovascular system. During prolonged stress, the hormone cortisol is continuously released. Elevated cortisol levels can lead to a number of health problems, including high blood pressure, elevated blood sugar levels, and elevated blood cholesterol and triglyceride concentrations (6).
These changes increase the risk of cardiovascular disease because they can damage the blood vessel walls and promote the formation of plaque in the arteries, which can lead to atherosclerosis and ultimately to heart attacks or strokes.
Stress can be triggered by many factors. Common causes include work overload, financial problems, relationship and family conflicts, and health concerns. Constant sensory overload from digital technology and social media can also contribute to increased stress levels.
There are various methods to reduce daily stress levels, such as regular physical activity like walking or yoga, or mindfulness techniques like meditation and deep breathing. Social support from family and friends can also play an important role in managing stress, as they provide a sense of security. Other important factors include a balanced diet and adequate sleep, as they can help increase stress tolerance and promote overall well-being.
Healthy sleep
Adequate, restful sleep is essential for the regeneration of the entire body. Lack of sleep increases the risk of all lifestyle diseases, including cardiovascular disease.
For example, a study of older adults showed that individuals with irregular sleep habits have an increased risk of atherosclerosis (7). Insufficient sleep also promotes the development of high blood pressure (8) and encourages unhealthy eating habits, which in turn disrupt sleep quality.
Avoid smoking and alcohol
Ultimately, it goes without saying that unhealthy lifestyle habits such as alcohol consumption and smoking increase the risk of numerous diseases and reduce overall life expectancy.
Smoking is a major risk factor for the development of cardiovascular disease because it damages blood vessel walls, promotes blood clotting, and increases blood pressure. Studies have shown that the risk of heart attack is about twice as high in smokers or former smokers as in people who have never smoked (9). It is important to note that secondhand smoke has also been shown to increase the risk of cardiovascular disease (10).
It is repeatedly stated that moderate alcohol consumption is beneficial for cardiovascular health. However, study results are inconsistent, and this question has not yet been sufficiently clarified. What is clear, however, is that higher alcohol consumption increases the risk of numerous cardiovascular diseases (11). Furthermore, it is a fact that alcohol is a cytotoxin, and even small amounts are harmful to the body. Alcohol is carcinogenic, causes liver damage, neurotoxicity, and disrupts the microbiome. Therefore, even small amounts are not recommended from a health perspective.
Micronutrients for cardiovascular health
Various micronutrients can help support cardiovascular health. Below, we'd like to introduce you to some of them.
Omega-3 fatty acids
Omega-3 fatty acids such as EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are important building blocks of cell membranes and also serve as precursors for the formation of anti-inflammatory cell messengers. They promote normal blood pressure and healthy heart function and can contribute to improving blood lipid and cholesterol levels. Our DHA plus EPA supplement contains effective doses of omega-3 fatty acids and is also protected from oxidation by the antioxidants lutein and zeaxanthin.
To achieve the aforementioned effects, a daily intake of 2 to 3 g of DHA is recommended. According to official guidelines, the total intake of DHA and EPA per day should not exceed 5 g.
L-carnitine
L-carnitine is required for the transport of fatty acids to the mitochondria, where they are used for energy production. This is especially important for tissues with high energy consumption, such as skeletal muscle and cardiac muscle. Our Carnitine Complex contains L-carnitine in combination with other micronutrients important for normal energy metabolism.
Coenzyme Q10
Coenzyme Q10 is a vitamin-like substance that plays an important role in energy production in the mitochondria. Tissues that consume a lot of energy, such as heart and skeletal muscles, are particularly rich in coenzyme Q10. However, the body's production of coenzyme Q10 decreases with age.
Our Coenzyme Q10 plus Alpha Lipoic Acid supplement combines coenzyme Q10 with alpha lipoic acid and various antioxidants such as curcumin, resveratrol, and OPC. Alpha lipoic acid is a sulfur-containing fatty acid that also acts as a coenzyme in the mitochondria. This supplement provides you with an ideal product to support energy production in the mitochondria while protecting the body from oxidative stress.
Secondary plant substances
Secondary plant substances have a wide range of health-promoting effects. Many of these substances are particularly known for their antioxidant properties. This enables them to protect the body from oxidative stress, which plays an important role in the health of blood vessels and the heart.
Many of our products contain plant substances with antioxidant properties. Curcumin Plus contains a particularly high concentration and variety of these substances. In addition to curcumin, it also contains various carotenoids, grape seed extract, pepper extract, and medicinal mushrooms.
Other helpful substances
In orthomolecular medicine, the following preparations are also used to support cardiovascular health:
- Nattokinase : The enzyme nattokinase is said to have, among other things, a blood thinning and blood pressure lowering effect.
- Magnesium : The mineral magnesium plays an important role in the function of heart muscle cells.
- Vitamin D : Vitamin D deficiency is thought to be associated with an increased risk of cardiovascular disease.
This list is not exhaustive. From an orthomolecular perspective, in addition to possibly increasing the dosage of individual substances, it is very important to supply the body with all essential micronutrients. Our Multivitamin Basic and Multivitamin Booster supplements are ideal for this. The latter contains twice the concentration of vital nutrients.
Sources
- Causes of death. Federal Statistical Office [Internet]. [Accessed on: June 5, 2024].
- Stens NA, Bakker EA, Mañas A, et al. Relationship of Daily Step Counts to All-Cause Mortality and Cardiovascular Events. J Am Coll Cardiol. 2023;82(15):1483-1494. doi:10.1016/j.jacc.2023.07.029
- Shi W, Huang X, Schooling CM, Zhao JV. Red meat consumption, cardiovascular diseases, and diabetes: a systematic review and meta-analysis. Eur Heart J. 2023;44(28):2626-2635. doi:10.1093/eurheartj/ehad336
- He FJ, Tan M, Ma Y, MacGregor GA. Salt Reduction to Prevent Hypertension and Cardiovascular Disease: JACC State-of-the-Art Review. J Am Coll Cardiol. 2020;75(6):632-647. doi:10.1016/j.jacc.2019.11.055
- Powell-Wiley TM, Poirier P, Burke LE, et al. Obesity and Cardiovascular Disease: A Scientific Statement From the American Heart Association. Circulation. 2021;143(21):e984-e1010. doi:10.1161/CIR.0000000000000973
- Osborne MT, Shin LM, Mehta NN, Pitman RK, Fayad ZA, Tawakol A. Disentangling the Links Between Psychosocial Stress and Cardiovascular Disease. Circ Cardiovascular Imaging. 2020;13(8):e010931. doi:10.1161/CIRCIMAGING.120.010931
- Full KM, Huang T, Shah NA, et al. Sleep Irregularity and Subclinical Markers of Cardiovascular Disease: The Multi-Ethnic Study of Atherosclerosis. J Am Heart Assoc. 2023;12(4):e027361. doi:10.1161/JAHA.122.027361
- Makarem N, Shechter A, Carnethon MR, Mullington JM, Hall MH, Abdalla M. Sleep Duration and Blood Pressure: Recent Advances and Future Directions. Curr Hypertens Rep. 2019;21(5):33. Published 2019 Apr 5. doi:10.1007/s11906-019-0938-7
- Ding N, Shah AM, Blaha MJ, Chang PP, Rosamond WD, Matsushita K. Cigarette Smoking, Cessation, and Risk of Heart Failure With Preserved and Reduced Ejection Fraction. J Am Coll Cardiol. 2022;79(23):2298-2305. doi:10.1016/j.jacc.2022.03.377
- Bernabe-Ortiz A, Carrillo-Larco RM. Second-hand smoking, hypertension and cardiovascular risk: findings from Peru. BMC Cardiovasc Disord. 2021;21(1):576. Published 2021 Dec 3. doi:10.1186/s12872-021-02410-x
- Roerecke M. Alcohol's Impact on the Cardiovascular System. Nutrients. 2021;13(10):3419. Published 2021 Sep 28. doi:10.3390/nu13103419
