Here’s what we’ll cover in this blog post:
- The importance of heart health
- How to adjust lifestyle choices to protect your heart
- How to track heart health biomarkers
- Medications that support heart health
It might sound cliché, but your heart truly is the core of your health, both symbolically and physically. It pumps oxygen and nutrients to every part of your body, keeping everything running smoothly. But maintaining heart health isn’t just about avoiding disease; it’s about optimizing longevity, energy, and overall well-being.
So, how do you keep your heart strong? Are there ways to proactively protect your heart? It comes down to three core areas: lifestyle choices, regular testing, and, when needed, targeted medications.
Lifestyle Choices
Heart disease doesn’t develop overnight; it results from long-term patterns. It is important to find a healthy pattern that works for you. A good way to get started is to prioritize your diet, exercise patterns, and sleep. Small changes can truly make a big difference.
Diet
What you put on your plate directly affects your cardiovascular system. A heart-healthy diet isn’t about cutting out all your favorite foods but making smarter choices. Prioritize whole, nutrient-dense foods like:
- Healthy fats from sources like olive oil, fatty fish, nuts, and seeds, which help reduce inflammation and support cholesterol balance.
- Fiber-rich foods like vegetables, legumes, and whole grains, which help regulate blood sugar and promote gut health (a key player in cardiovascular function).
- Lean proteins like fish, poultry, and plant-based sources to support muscle and metabolic health.
Try your best to limit added sugars, processed foods, and excessive saturated fats, which can contribute to inflammation and poor heart function. It’s not never, but about balance.
Exercise
Your heart is a muscle, and it gets stronger when you challenge it. Regular physical activity improves circulation, lowers blood pressure, and helps regulate cholesterol and blood sugar.
A well-rounded routine should include:
- Aerobic exercise (like walking, cycling, or swimming) to improve endurance.
- Strength training to enhance metabolic health and keep your heart pumping efficiently.
- Low-intensity, steady-state exercise (Zone 2 training) to optimize fat metabolism and mitochondrial function.
Even just 30 minutes a day of movement can make a meaningful difference in heart health over time.
Sleep
Most people focus on diet and exercise for heart health but overlook sleep. Poor sleep quality increases cortisol (your stress hormone), disrupts blood sugar levels, and raises blood pressure.
To support a healthy heart, aim for 7–9 hours of consistent, high-quality sleep each night. Keep a regular sleep schedule, reduce screen time before bed, and optimize your bedroom environment for restful sleep.
Stress
Chronic stress takes a toll on your cardiovascular system. High cortisol levels can lead to increased blood pressure, inflammation, and metabolic dysfunction. Managing stress isn’t just good for mental health; it’s essential for heart health.
Find ways to unwind, whether through mindfulness, deep breathing, regular movement, or simply spending time with loved ones. Life can get hectic, but it’s essential to your heart and overall health to still find ways to prioritize you.
Testing and Understanding Your Heart Health Biomarkers
Even if you feel great, tracking key heart health biomarkers is key to stay ahead of potential issues. Traditional check-ups are helpful, but at-home testing makes it easier than ever to monitor your cardiovascular health.
Some of the most important biomarkers for heart health include:
- Cholesterol levels (LDL, HDL, and total cholesterol) to assess lipid balance.
- ApoB (Apolipoprotein B) to measure the number of artery-clogging lipoproteins (a stronger predictor of heart disease than LDL alone).
- Triglycerides, as high levels are linked to metabolic dysfunction.
For a more convenient way to monitor these markers, the Core Longevity Panel offers an at-home test measuring six key indicators related to cardiovascular function. While it’s not a diagnostic tool for heart disease, it helps you keep track of your metabolic and heart health over time. With a majority done from home, you can say goodbye to constant doctor visits and hello to more time for what you love!
Medication and Treatment Plans
For some, lifestyle changes and regular testing aren’t enough to optimize heart health. In cases where cholesterol, blood pressure, or other risk factors need additional management, certain medications can be beneficial.
Atorvastatin
One of the most well-researched statins, Atorvastatin, is commonly prescribed to lower LDL cholesterol and reduce the risk of cardiovascular disease. It works by blocking cholesterol production in the liver, helping to clear excess LDL from the bloodstream and mitigate plaque buildup.
For those with high cholesterol or a history of heart issues, Atorvastatin can be an important part of long-term heart health maintenance.
Telmisartan
This simple medication, FDA-approved to treat hypertension, can also decrease your risk for cardiovascular events and support overall metabolic health. Some additional benefits of Telmisartan may include:
- Lower blood pressure to reduce strain on the heart.
- Improve insulin sensitivity and support metabolic function.
- Reduce inflammation and oxidative stress, which can accelerate cardiovascular aging.
For those managing hypertension or looking for metabolic support, Telmisartan is a dual-action medication that may be worth considering.
Your heart works around the clock, and it deserves some attention. By making simple yet effective lifestyle changes, regularly monitoring your cardiovascular biomarkers, and considering targeted medications when necessary, you can take a proactive approach to heart health. Your heart will thank you!
Note: The above statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.