Heart disease is the leading cause of death for men and women in the United States. In fact, according to the CDC, one in every five deaths are caused by cardiovascular disease (CVD), which is a pretty horrifying statistic. What’s even more surprising is that this is a preventable disease, meaning it can be avoided by taking preventative measures and adopting lifestyle changes. Heart disease risk factors include smoking, high blood pressure, high cholesterol, Type 2 diabetes, poor dietary patterns, overweight or obesity, and lack of physical activity. What you put on your plate and the supplements you take can influence the health of your heart.
The Best Diet For Heart Health
The American Heart Association agrees that eating a plant-based diet at any age can reduce the risk of CVD. Plant-based diets have been repeatedly associated with improved health markers and disease prevention. Research suggests that diets lower in animal and processed plant foods and higher in non-processed plant foods benefit CVD prevention. In fact, one study showed that a plant-based diet lowered CVD risk by 52%. However, this is only true for high-quality plant-based diets, which are made up of wholesome foods that are minimally processed, with little to no processed foods.
Nowadays, plant-based foods are everywhere, from grocery stores to major restaurant chains. However, being plant-based or vegan does not automatically mean the food is good for you. Vegan foods such as meat alternatives, baked goods, frozen meals, fried foods, salty snacks, and frozen desserts, are often loaded with oils, salt, and sugar. They are also usually high in calories with very little nutritional value, so eating a diet high in processed vegan foods is not supportive of a heart-healthy diet. If you want to get the real benefits from eating plant-based food, focus on consuming primarily fruits, vegetables, whole grains, legumes, nuts, and seeds. Keep processed foods and baked goods to a minimum, and be mindful of salt consumption. You can also lower your salt intake by seasoning your foods with salt-free spices and fresh herbs. Lowering your consumption of frozen meals, packaged snacks, and canned foods can also be an effective way to consume less salt.
The Best Plant-Based Supplement for Heart Health
Fish oil is a popular supplement that has been shown to provide some cardiovascular health benefits. This is due to the high content of omega-3 fatty acids in fish, which may reduce blood pressure, lower triglyceride levels and improve overall cholesterol level, a risk factor for heart disease. Fish oil is not the end-all for heart health, however. There are other supplements that have been shown to be favorable for heart health. Plus, those following a vegan diet or who do not tolerate fish oil need vegan-friendly strategies for supporting heart health. Many may turn to algae-based omega-3 supplements, which are suitable for vegans, although research on algae supplementation is quite limited, and many algae oil supplements have a lower recommended dose than fish oil.
A better option for vegans can be found in a supplement called Aged Garlic Extract (AGE), which has been thoroughly studied and backed by research. Garlic has been used for centuries as a natural way to enhance health. But, regarding the heart, AGE is the key to unlocking garlic’s cardiovascular benefits. AGE has been shown to improve heart disease risk factors such as high cholesterol, high blood pressure, and clogged arteries. So why not just simply eat raw garlic instead? The proprietary aging process to make AGE increases garlic’s antioxidant power removes its strong odor and concentrates its benefits. In short, the AGE is far more potent than raw garlic. In fact, you would have to eat up to 28 garlic cloves daily to get these same benefits you would find in a couple of AGE capsules, which is not realistic nor recommended as it can cause digestive discomfort.
When selecting an AGE supplement, vegans still need to be cautious as many supplements contain animal ingredients such as gelatin (from animal skin and bones) and beeswax to encapsulate the nutrients. So it’s important for those following a plant-based diet to read the supplement labels carefully. I personally recommend Kyolic Aged Garlic Extract Vegan because this formula is free from animal ingredients or byproducts, making it ideal for a vegan lifestyle. Additionally, the health benefits of Kyolic AGE have been supported by more than 900 published scientific papers. Because it is easy to consume, odorless, and leaves no aftertaste, Kyolic AGE Vegan is also great for those who want an alternative to the fishy taste in fish oil and algae oil supplements.
What Else Can You Do?
Eating a wholesome plant-based diet and taking Kyolic AGE Vegan are crucial steps towards preventing heart disease. Another important lifestyle habit to protect your heart is to exercise regularly. Being physically active is one of the most effective ways to strengthen your heart muscle and improve your muscles’ ability to pull oxygen from the blood, reducing the heart’s workload. Exercise is also a great tool for keeping a healthy weight and improving cholesterol and blood pressure levels.
You should incorporate two types of exercise into your routine – aerobic and strength training. Aerobic exercise improves blood circulation and lowers blood pressure and heart rate. It also improves your overall conditioning and how well your heart pumps. Examples of aerobic activities include running, brisk walking, swimming, and cycling. Resistance training is a great way to create lean muscle mass and reduce body fat, which in turn improves cholesterol levels and heart health. Strength training includes working out with free weights such as dumbbells, weight machines, resistance bands, or body-weight exercises. Recommendations for exercise are 150 minutes per week of moderate to intense exercise, so 30 minutes per day, five days a week, is a great habit to adopt.
Taking Vegan To Heart
Cardiovascular disease is responsible for hundreds of thousands of premature and preventable deaths in the United States every year. Taking a proactive approach to disease prevention involves more than doing your regular check-ups at the doctor. Many vegan-friendly strategies for heart health don’t include fish oil or fish consumption. A wholesome plant-based diet, supplemented with heart-protective aged garlic extract and regular physical activity, are effective tools to support a healthy heart and reduce your risk for cardiovascular disease. Adopting lifestyle changes, regardless of age, is a proactive way to improve overall health and disease prevention.
Be mindful that switching to a fully vegan diet requires planning and intention and should be done with the guidance of a health professional. If not done properly, a plant-based diet may result in nutrient deficiencies, which can lead to future health complications. Supplementation can be an effective and inexpensive way to prevent these nutrient deficiencies. Discussing your options with a nutritionist is recommended to maximize the health benefits of living a vegan life.
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