Have you spoken to your heart today? Learn personalized strategies for your cardiovascular health!

(5 minutes reading)

Introduction

Think of your heart as the engine of your body – when it’s in good shape, your entire body works better. Now, imagine that you can tune up that engine with small changes in your daily routine. Sounds simple? It really is. May is Heart Month, so there’s no better time to take a moment to reflect on the state of your heart and learn personalized strategies to keep this vital organ healthy for many years to come.

What is cardiovascular health?

Cardiovascular health refers to the proper functioning of the heart and blood vessels. It involves controlling factors such as blood pressure, cholesterol, blood sugar levels and body weight. When these parameters are balanced, the risk of heart disease, such as myocardial infarction, stroke, heart failure and other associated pathologies, is significantly reduced.

According to the Portuguese Cardiology Foundation, cardiovascular diseases continue to be the main cause of death in Portugal, accounting for around 29% of annual mortality. However, the positive side is that most of these diseases are preventable with lifestyle changes and regular medical monitoring.

Non-pharmacological strategies: the basis of a healthy heart

1. Smart eating: much more than eating well

Diet plays a central role in heart health. Diets rich in fruits, vegetables, whole grains, nuts and extra virgin olive oil, such as the famous Mediterranean diet, have been shown to reduce the risk of cardiovascular disease.

Avoiding excess salt, refined sugars and saturated fats is also crucial. The ideal is to focus on anti-inflammatory and antioxidant foods, such as:

• oily fish (rich in omega-3, such as salmon or sardines)
• red fruits (rich in polyphenols)
• avocado and nuts (good sources of monounsaturated fats)

A study published in the New England Journal of Medicine revealed that the Mediterranean diet reduces the risk of serious cardiovascular events by up to 30%.

2. Regular physical activity: the heart also needs exercise

Regular exercise is one of the most effective ways to protect your heart. Whether it’s brisk walking, swimming, dancing, or even gardening, the important thing is to keep your body moving. The World Health Organization recommends at least 150 minutes of moderate activity per week.

Aerobic exercise increases cardiorespiratory fitness, helps control blood pressure and improves cholesterol levels. Activities such as yoga and Pilates are great for reducing stress, another cardiovascular risk factor.

3. Stress management: the silent enemy

Chronic stress activates inflammatory mechanisms in the body and contributes to high blood pressure and risky behaviors, such as alcohol consumption and smoking. Practices such as meditation, conscious breathing, muscle relaxation techniques and even spending time with friends or in nature can have surprising effects on cardiovascular health. Studies indicate that stress can be as harmful to the heart as high cholesterol or a sedentary lifestyle.

4. Restful sleep: sleeping well is vital

Getting 7 to 9 hours of sleep per night is essential for hormonal balance, blood sugar control, and blood pressure regulation. Sleep deprivation is associated with an increased risk of high blood pressure, obesity, and type 2 diabetes—all of which can harm the heart. Avoid screens before bed, create a relaxing nighttime routine, and keep your bedroom dark and quiet. Related Products: Sleep & Mood Supplements

Despite all the preventive measures, some people need additional help to keep their risk factors under control. This is where medication comes in, always under medical prescription.

Personalization is key: every heart has its own story

Each person has a different risk profile. Genetics, habits, comorbidities and the environment in which you live directly influence your heart’s needs. Therefore, there is no one-size-fits-all formula. The secret lies in personalization:

• have regular check-ups to know your values; Related products: Blood Pressure Monitors
• have medical care adapted to your reality;
• knowing how to listen to your body and identify warning signs such as fatigue, chest pain or shortness of breath.

According to the European Society of Cardiology, more than 80% of cardiac events can be prevented with early personalized interventions.

Supplements to support cardiovascular health: natural allies with a scientific basis

Although they are not a substitute for a balanced diet or prescribed medication, supplements can be important allies in preventing and maintaining heart health, especially when chosen consciously and in a personalized way. Below, we detail the most relevant ones and the evidence that supports them.

Omega-3 (EPA and DHA)

These essential fatty acids, found mainly in oily fish and algae, have anti-inflammatory properties and are recognized for their ability to:

• reduce triglyceride levels
• improve endothelial function (blood vessel function)
• slightly lower blood pressure
• contribute to the regulation of heart rhythm

A daily intake of 250 to 500 mg of EPA + DHA is recommended, which can be adjusted according to the individual lipid profile.

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Coenzyme Q10

CoQ10 is an antioxidant essential for cellular energy production, especially in the heart. It can:

• improve heart function in cases of insufficiency
• reduce fatigue in heart patients
• alleviate the side effects of statins

Recommended doses range from 100 to 200 mg per day.

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Magnesium

Crucial for muscle contraction, magnesium helps to:

• reduce blood pressure
• prevent arrhythmias

Common doses: 200 to 400 mg/day.

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Vitamin D

Deficiencies in this vitamin are associated with an increased risk of hypertension and inflammation. The dose should be adjusted based on tests, but is usually between 1000 and 2000 IU per day.

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Resveratrol

This polyphenol, present in grapes and red wine, can:

• improve vascular function
• reduce oxidized LDL
• protect against vascular aging

Usual dose: 100 to 250 mg/day.

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Aged Garlic Extract

Helps to:

• slightly reduce blood pressure
• improve the elasticity of blood vessels
• exert a slight antiplatelet effect

The effective dose is 600 to 1200 mg per day.

Related products: Arkopharma Arkocápsulas Garlic

Soluble fiber (psyllium, beta-glucans)

They help to:

• reduce LDL cholesterol
• stabilize blood glucose levels

Ideally the dose is between 5 and 10 g/day, taken before main meals.

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Important : supplementation should be guided by health professionals and adjusted to your clinical history.

In summary:

Conclusion

Taking care of your cardiovascular health is an investment that pays off over the course of your life. Small daily gestures - such as walking more, sleeping better, eating a balanced diet or having a check-up - can make a huge difference in preventing heart disease. This May, take the opportunity to listen to your body, evaluate your habits and, if necessary, seek medical or nutritional support.

And if you’re already thinking about natural ways to support your heart, we invite you to visit our special selection of supplements for cardiovascular health . Developed based on scientific evidence, they are ideal for those looking to take care of their heart in a conscious and effective way.

Bibliographic References:

• Estruch, R. et al. (2013). Primary Prevention of Cardiovascular Disease with a Mediterranean Diet. New England Journal of Medicine, 368(14), 1279-1290.

• Benjamin, EJ et al. (2019). Heart Disease and Stroke Statistics—2019 Update: A Report From the American Heart Association. Circulation, 139(10), e56-e528.

• Portuguese Cardiology Foundation. (2023). Annual Report on Cardiovascular Health in Portugal.

• European Society of Cardiology. (2021). Prevention of Cardiovascular Disease: Clinical Guidelines.

• Rees, K. et al. (2019). Omega-3 fatty acids for the primary and secondary prevention of cardiovascular disease. Cochrane Database of Systematic Reviews, 3, CD003177.

• López-Jaramillo, P. et al. (2016). The role of nutrition in the prevention and management of chronic diseases. Revista Española de Cardiología, 69(8), 669-671.

• Krakoff, LR et al. (2017). Management of High Blood Pressure in Adults. Journal of the American College of Cardiology, 69(24), 2480-2482.

• Piepoli, MF et al. (2016). European Guidelines on cardiovascular disease prevention in clinical practice. European Heart Journal, 37(29), 2315–2381. https://doi.org/10.1093/eurheartj/ehw106

• World Health Organization. (2021). Cardiovascular diseases (CVDs). https://www.who.int/news-room/fact-sheets/detail/cardiovascular-diseases-(cvds)

• Portuguese Cardiology Foundation. (2023). Cardiovascular diseases in Portugal. https://www.fpcardiologia.pt

This article was written with the help of Artificial Intelligence.