How to strengthen your cardiovascular health

Learn what you can do to improve your cardiovascular health here. 

Lifestyle impacts cardiovascular health

Cardiovascular diseases are the leading cause of death worldwide, accounting for about 34 % of annual deaths in Germany, according to the Federal Statistical Office (as of 2022) (1). 

These diseases include coronary heart disease, heart attack, heart failure, and stroke. Coronary heart disease, which is the atherosclerosis (plaque buildup, including cholesterol and fatty acids) of 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 within our control, and we can significantly improve the health of our heart and blood vessels through some simple changes in our daily lives. The best part is that the measures presented below not only improve cardiovascular health but also enhance many other functions of the body. So start today with the following tips.

Physical activity

Regular physical activity is one of the most important pillars for a healthy cardiovascular system. It is often said that you need to walk 10,000 steps per day to reap health benefits. However, an analysis of 12 studies (2) with over 100,000 participants shows that as few as 2,500 to 3,000 steps per day can reduce the overall risk of death and the risk of dying from cardiovascular diseases by about 10%.

In terms of cardiovascular health, the study indicates that a daily step count of 7,200 steps is optimal. For overall mortality risk, 8,800 steps are considered ideal. With this daily step count, you can reduce the risk of dying from cardiovascular diseases by about 50% and the overall mortality risk by 60%. 

Further increases in step count lead to only minimal improvements in these values. From a health perspective, a step count between 8,000 and 9,000 steps per day is ideal. As a minimum goal in everyday life, you could aim for 3,000 to 4,000 steps, which can be achieved with a 30 to 40-minute walk. Free step counter apps for smartphones are useful for getting an idea of how much you actually walk each day.

If you have joint problems or simply enjoy cycling, swimming, or jogging more, you can of course supplement or replace the daily walk with other activities. In addition to endurance training, strength training is also important for cardiovascular health and should be incorporated into your routine for 20 to 30 minutes at least twice a week.

Health-promoting effects of more physical activity

Important effects of regular physical activity on cardiovascular health include:

• Strengthening heart and lung function: Regular exercise improves the efficiency of the heart and lungs, enhancing the body's oxygen supply.
• 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, improving circulation.
• Increased insulin sensitivity: Regular training increases the tissues' sensitivity to insulin, meaning cells respond well to insulin and efficiently absorb glucose from the blood. In type 2 diabetes, insulin resistance occurs, where cells no longer respond well to insulin, leading to high insulin and blood sugar levels, which over time damage blood vessels and cause circulation problems.
• Healthy body weight: Exercise helps maintain a healthy body weight, reducing the risk of heart diseases.
• Better cholesterol and blood fat levels: Physical activity can increase "good" HDL cholesterol and lower "bad" LDL cholesterol and triglycerides.
• Optimized mitochondrial function: Regular exercise improves mitochondrial function, enhancing energy production in cells.

These factors help reduce the risk of atherosclerosis and heart disease.

Tips for more movement in everyday life

Here are some tips to help you integrate more movement into your daily life:

• Walk short distances instead of driving.
• Take the stairs more often instead of the elevator.
• If possible, do your work standing or walking instead of sitting. Adjustable-height desks or office treadmills are good options. Phone calls are also a great opportunity to walk.
• Take regular short breaks for movement during work.
• Choose sports you enjoy, so it's easier to stick with them.
• Arrange to exercise with others.
• Reserve time slots in your calendar for your fitness.

Healthy diet

In addition to physical activity, diet also plays a crucial 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 meat from good sources) promotes cardiovascular health through numerous mechanisms.

Such a wholesome, nutrient-rich, and low-toxin diet improves blood fat and cholesterol levels, reduces inflammation and oxidative stress in the body, promotes healthy blood pressure and blood vessels, strengthens heart function, protects against insulin resistance, and helps maintain a healthy body weight.

Dietary habits that promote cardiovascular diseases include frequent consumption of red meat (3), high salt content in food (4), and frequent consumption of sugary foods and drinks.

Avoid being overweight

Being overweight is a significant risk factor for the development of cardiovascular diseases. High body weight strains the heart, as it has to work harder to pump blood through the body. This often leads to high blood pressure, a major risk factor for heart diseases such as coronary heart disease and heart failure (5).

Fat tissue also produces various signaling substances, and visceral fat tissue, which accumulates around the internal organs, is particularly dangerous because it produces substances that promote inflammation in the body and favor the development of insulin resistance. This is an important factor in the development of type 2 diabetes and leads to damage to blood vessels.

Overweight individuals also often have unfavorable blood fat and cholesterol levels. When there is also a high level of oxidative stress in the body, as it is common for an unhealthy lifestyle, oxidized LDL cholesterol forms, leading to the formation of atherosclerotic plaques in the blood vessels.

To reduce the risk of cardiovascular diseases, it is crucial to maintain a healthy body weight. This can be achieved through a balanced diet, regular physical activity, and behavior changes that lead to sustainable weight loss and long-term weight control.

Reducing stress

Chronic stress has significant impacts on the body and can heavily burden the cardiovascular system. During prolonged stress, the hormone cortisol is continuously released. Elevated cortisol levels can lead to a range of health issues, including high blood pressure, elevated blood sugar levels, and increased cholesterol and triglycerides in the blood (6).

These changes increase the risk of cardiovascular diseases, as they can damage blood vessel walls and promote plaque formation in the arteries, leading to atherosclerosis and ultimately 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 digitalization and social media can also contribute to elevated stress levels.

There are various methods to reduce daily stress levels, such as regular physical activity like walking or yoga, and mindfulness techniques like meditation and deep breathing. Social support from family and friends can also play an important role in stress management, as it provides a sense of security. Other important factors include a balanced diet and sufficient sleep, which can help increase stress resistance and overall well-being.

Healthy sleep

Restful sleep in sufficient quantity is important for the regeneration of the entire body. Lack of sleep increases the risk of all civilization diseases and thus also of cardiovascular diseases.

For example, a study with 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 fosters unhealthy eating habits, which in turn disturb sleep quality.

Avoid smoking and drinking alcohol

It goes without saying that unhealthy habits like 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 diseases, as it damages blood vessel walls, promotes blood clotting, and raises blood pressure. Studies have shown that the risk of a heart attack is about twice as high in smokers or former smokers as in people who have never smoked (9). It is also important to note that passive smoking has been proven to increase the risk of cardiovascular diseases (10).

There is a common belief that moderate alcohol consumption is beneficial for cardiovascular health. However, study results are inconsistent, and this issue has not been sufficiently clarified. What is clear, though, is that higher alcohol consumption increases the risk of numerous cardiovascular diseases (11). Moreover, it is a fact that alcohol is a cell toxin, and even small amounts can harm the body. Alcohol is carcinogenic, liver-damaging, neurotoxic, 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. Here are some of them:

Omega-3 fatty acids

Omega-3 fatty acids like EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are crucial components of cell membranes and also serve as precursors for anti-inflammatory cell signaling molecules. They promote normal blood pressure and a healthy heart function and can contribute to improved blood lipid levels and cholesterol levels. Our DHA plus EPA supplement contains omega-3 fatty acids in an effective dosage and is also protected against oxidation by antioxidants lutein and zeaxanthin.

To achieve the mentioned effects, a daily intake of 2 to 3 grams of DHA is recommended. According to official guidelines, the total intake of DHA and EPA should not exceed 5 grams per day.

L-carnitine

L-Carnitine is required for the transport of fatty acids into the mitochondria, where they are used for energy production. This is particularly important for tissues with high energy demands, such as skeletal muscle and heart muscle. Our Carnitine Complex contains L-carnitine in combination with other micronutrients that are important for normal energy metabolism.

Coenzyme Q10

Coenzyme Q10 is a vitamin-like substance that plays a crucial role in energy production within the mitochondria. Tissues that consume a lot of energy, such as heart and skeletal muscles, are 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 like curcumin, resveratrol, and OPC. Alpha-lipoic acid is a sulfur-containing fatty acid that also acts as a coenzyme in the mitochondria. This supplement ideal to support mitochondrial energy production while protecting the body from oxidative stress.

Phytonutrients

Phytonutrients have a variety of health-promoting effects. Many of these substances are particularly known for their antioxidant properties. They 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 effects. A particularly high concentration and variety of these substances can be found in Curcumin Plus. In addition to curcumin, it contains various carotenoids, grape seed extract, pepper extract, and medicinal mushrooms.

Other helpful substances

In orthomolecular medicine, the following supplements are also used to support cardiovascular health:

• Nattokinase: This enzyme is believed to have blood-thinning and blood pressure-lowering effects.
• Magnesium: This mineral is crucial for the function of heart muscle cells.
• Vitamin D: A deficiency in vitamin D is suspected to be associated with an increased risk of cardiovascular diseases.

This list is not exhaustive. From an orthomolecular perspective, it is important to provide the body with all essential micronutrients, possibly in higher doses. Our Multivitamin Basic and Multivitamin Booster supplements are excellent for this purpose, with the latter containing twice the concentration.

Sources

1. Todesursachen. Statistisches Bundesamt [Internet]. [aufgerufen am: 05.06.2024].
2. 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
3. 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
4. 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
5. 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
6. Osborne MT, Shin LM, Mehta NN, Pitman RK, Fayad ZA, Tawakol A. Disentangling the Links Between Psychosocial Stress and Cardiovascular Disease. Circ Cardiovasc Imaging. 2020;13(8):e010931. doi:10.1161/CIRCIMAGING.120.010931
7. 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
8. 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
9. 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
10. 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
11. Roerecke M. Alcohol's Impact on the Cardiovascular System. Nutrients. 2021;13(10):3419. Published 2021 Sep 28. doi:10.3390/nu13103419