Cardiovascular disease is a significant health concern, with one person affected every 34 seconds in the United States. Heart disease, a type of cardiovascular disease, is a leading cause of death in the country and contributes to substantial healthcare costs. It's important to be aware of cardiovascular disease, as many risk factors are preventable and modifiable. Early detection and management of these risk factors can help reduce the risk of cardiovascular disease and its related health issues. Read on to learn about various herbs and supplements that may support cardiovascular health, as suggested by functional medicine practitioners. (1)
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What is Cardiovascular Disease?
Cardiovascular disease (CVD) refers to a group of diseases affecting the heart and blood vessels. CVDs are a leading cause of death and disability worldwide. This category includes conditions such as peripheral artery disease, coronary artery disease, arrhythmias, heart failure, heart attack, and stroke. Many CVDs are related to atherosclerosis, which occurs when arteries narrow due to plaque buildup, restricting blood flow.
What is Heart-Healthy Living?
Heart-healthy living involves understanding your risk for CVD and making conscious, healthy choices to support heart health. High blood pressure is a major risk factor for CVD, and according to the CDC, it is linked to many deaths worldwide annually. Other risk factors for CVD include high cholesterol, diabetes, obesity, smoking, excess alcohol consumption, physical inactivity, a Western diet, aging, and obesity. (2-4)
Taking an active role in your health is a critical first step in creating a heart-healthy lifestyle. Consulting with your doctor about risk assessment lab work and working with a trained functional medicine doctor can help establish the foundations of cardiovascular health and optimize lab results before any significant health issues develop.
Heart-healthy living encompasses the following lifestyle habits:
Heart-Healthy Diet
The DASH and Mediterranean diets are often recommended as heart-healthy dietary plans because they may help support healthy inflammation levels, blood pressure, and cholesterol. These diets emphasize consuming a variety of fruits and vegetables, whole grains, high-quality dairy, lean protein, and healthy fats. They also encourage reducing the intake of processed foods, saturated and trans fats, added sugars, salt, and alcohol. (5)
Making dietary changes can be challenging. Working with a registered dietician or functional nutritionist can be helpful in forming new dietary habits to meet nutritional and health goals.
Physical Activity
Physical Activity Guidelines for Americans suggest the following exercise goals for adults (6):
- 150-300 minutes of moderate-intensity aerobic physical activity weekly
- 75-150 minutes of vigorous-intensity aerobic physical activity weekly
- A combination of moderate- and vigorous-intensity physical activity
- Moderate- to high-intensity muscle strength training at least twice weekly
Research suggests that being inactive and sitting for long periods may be linked to a higher risk of heart disease, type 2 diabetes, and other health issues. Conversely, being more active is associated with a lower risk of disease and improved overall health. (7)
Stress Management
Emotional stress and unhealthy coping mechanisms can contribute to high blood pressure and other cardiovascular risk factors. Learning and utilizing heart-healthy mindfulness-based practices, such as counseling, meditation, exercise, and biofeedback, may support mental and physical health. (8)
Smoking Cessation
If you smoke, finding support to quit is important. Avoiding secondhand smoke is also beneficial. Smoking and exposure to smoke can affect the blood vessels, contributing to CVD risk. (9)
Sleep
Poor sleep is associated with a higher risk of various health issues, including high blood pressure and heart disease (10).
It is generally suggested that adults aim for 7-9 hours of sleep nightly. Establishing a consistent nighttime routine and sleep schedule can help improve sleep quality. Small changes, like spending time outside during the day, avoiding caffeine, and maintaining a regular sleep schedule, can be beneficial. (10)
Herbs & Supplements That May Support Heart Health
Maintaining a healthy heart is important for overall well-being. In addition to a healthy diet and regular exercise, some supplements and herbs may support heart health. Here are a few options to consider:
Hawthorn Berry for Heart Health
Hawthorn (Crataegus spp.) is a plant that has been used for centuries in traditional practices. Research suggests that hawthorn berry extracts may have lipid-lowering, antioxidative, and anti-inflammatory properties. These effects make hawthorn a popular choice for supporting cardiovascular health. (11, 12)
Omega-3 Fatty Acids for Heart Health
Omega-3s are essential unsaturated fatty acids that may help support cardiovascular health. Studies suggest that a balanced intake of omega-3 and omega-6 fatty acids can be beneficial.
Fatty fish, sea algae, flaxseeds, and chia seeds are naturally rich in omega-3 fatty acids (13). Omega-3 supplementation, typically through fish oil, may support heart health and improve blood flow (14).
Magnesium for Heart Health
Low magnesium levels have been associated with various cardiovascular concerns. Research indicates that adequate magnesium intake may support heart health and help maintain healthy blood pressure levels. (15)
Garlic for Heart Health
Garlic is rich in allicin, an antioxidant that may support cardiovascular health. Supplementation with aged garlic extract (AGE) has been shown to have positive effects on cholesterol and blood pressure.
Coenzyme Q10 (CoQ10) for Heart Health
CoQ10 is an antioxidant that plays a role in energy production in cardiac muscles. Low CoQ10 levels have been associated with heart health concerns. CoQ10 supplements may support heart function and help maintain healthy blood pressure levels. (16)
Red Yeast Rice (RYR) for Heart Health
RYR is a natural product that may help support healthy cholesterol levels. Research suggests that RYR can be effective in maintaining healthy lipid profiles. (17-19)
B Vitamins for Heart Health
B vitamins are essential for energy production and red blood cell formation. Some studies have reported deficiencies in certain B vitamins in individuals with heart health concerns.
Additionally, high levels of homocysteine, which can result from nutritional deficiencies in folate, vitamin B6, and vitamin B12, have been linked to cardiovascular concerns. Some research suggests that adequate intake of these vitamins may support heart health. (20, 21)
Green Tea for Heart Health
Epigallocatechin gallate (EGCG) is an antioxidant compound in green tea that may support cardiovascular health. EGCG has been found to have anti-inflammatory properties and may help maintain healthy blood pressure and cholesterol levels. (22, 23) A study found that regular green tea consumption was associated with a lower risk of heart health concerns. (24)
Functional Medicine Labs to Consider for Heart Health
Understanding your cardiovascular risk is an important step in disease prevention. Functional medicine practitioners can order advanced biomarkers to identify cardiovascular risk factors and recommend strategies to support heart health.
Advanced Lipid Panel
Although the basic lipid panel is important for assessing cholesterol levels, other lipid markers may provide additional insights into cardiovascular risk. Lipid particle fractionation, apolipoprotein B (ApoB), and lipoprotein(a) (Lp(a)) can help assess cholesterol-carrying particles that may influence cardiovascular health.
Markers of cardiovascular inflammation, such as hs-CRP, Lp-PLA2, and homocysteine, can also be included in an advanced lipid profile.
Comprehensive Thyroid Panel
Thyroid function can influence cardiovascular health. A complete thyroid panel can help screen for and diagnose thyroid dysfunction.
Comprehensive Metabolic Panel (CMP)
A CMP is a valuable tool for assessing blood sugar, electrolyte, kidney, and liver function. Abnormal results may indicate the need for additional testing to support heart health.
Diabetes Panel
A comprehensive diabetes panel measures various markers important for assessing insulin resistance and diabetes, which can impact cardiovascular health.
Nutritional Assessment
A comprehensive nutritional assessment, such as the NutrEval, provides an in-depth analysis of important nutrients required for optimal cardiovascular and metabolic function.
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Summary
The prevention, early detection, and management of cardiovascular health are important for overall well-being. While some factors contributing to cardiovascular risk are non-modifiable, such as age and genetics, many risk factors are related to lifestyle choices.
Functional medicine can play a role in supporting cardiovascular health. Specialty labs measuring functional biomarkers of cardiometabolic health can reflect how lifestyle habits impact the heart and blood vessels. A heart-healthy lifestyle, emphasizing good nutrition, regular exercise, quality sleep, and stress management, is foundational for supporting cardiovascular health. Many natural agents, when used as part of an integrative approach, may support heart health alongside conventional therapies.
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