Naturopathic Approaches for reducing cardiovascular disease risk factors

Cardiovascular disease (CVD), which is defined as a group of disorders affecting the heart and blood vessels, is a concerning condition worldwide, making it a fitting topic to cover during February- which is heart health month in Canada!

Risk factors contributing to its development are well known and include: high blood pressure, elevated cholesterol markers, poor diet, lack of physical activity, stress, and smoking among others. 

Find below a look into a range of evidence based naturopathic approaches to reducing and monitoring CVD risk factors.  

1. Diet

A healthy diet is the foundation to preventing and managing CVD; the following interventions are often considered: 

Anti-inflammatory foods: Chronic inflammation is a major contributor to heart disease as it can contribute to plaques formed in the arteries. 

Focus on foods rich in:

• Antioxidants: berries, leafy greens, and cruciferous vegetables (broccoli, kale, brussels sprouts, arugula etc). 

• Omega-3 fatty acids, found in fatty fish (salmon, mackerel), flaxseeds, and walnuts.

  Following specific diets like the DASH or Mediterranean

Fibre: Soluble fibre, found in foods like oats, beans, and lentils, help with elimination of cholesterol by binding to it in the digestive tract.

Healthy fats: We shouldn’t be afraid of all fats but rather choose to focus on healthier ones, including monounsaturated and polyunsaturated fats in moderation. Examples include, olive oil, avocados, walnuts, pine nuts, flaxseed, salmon and pumpkin seeds to name a few.

Processed foods and sugars: Processed foods, trans fats, and excessive sugar intake should be limited. These foods can contribute to weight gain, inflammation, and dys-regulation of blood sugar, all of which increase the risk of CVD. 

2. Lifestyle

Lifestyle modifications are behaviour changes that can be introduced into your daily routine as soon as possible, some heart healthy changes include: 

Regular physical activity: Exercise is one of the most important ways to reduce the risk of heart disease. Cardiovascular exercises like walking, running, cycling, and swimming help improve circulation, lower blood pressure, and maintain a healthy weight. 

Stress reduction: Chronic stress is a well-established risk factor for cardiovascular disease, as it can increase blood pressure and potentially result in unfavourable lifestyle choices. To help with this, consider relaxation practices like meditation, diaphragmatic breathing, yoga, and mindfulness. 

Adequate sleep: Sleep is essential for overall health, with chronic sleep deprivation being linked to an elevated risk of high blood pressure, heart disease, and stroke. Practice good sleep hygiene, including creating a regular sleep schedule, reducing blue light exposure before bed, and making your sleep environment dark and quiet with little distraction. 

3. Botanical Medicine 

Herbs have long been used in traditional medicine for heart health. Some of my favourites include: 

Hawthorn: Considered a “heart tonic”, hawthorn has been shown to improve blood flow, reduce blood pressure, and protect against oxidative stress, making it a favourable option for cardiovascular health. 

Garlic: Has evidence for helping to lower blood pressure, reduce cholesterol levels, and improve blood circulation. 

Turmeric : The active compound of turmeric is curcumin, which has been found to have strong anti-inflammatory and antioxidant effects. Available evidence suggests that it can reduce inflammation and oxidative stress in the body, two processes which can contribute to the development of cardiovascular disease. 

4. Supplementation 

Sometimes lifestyle and dietary changes need to be accompanied with supplementation, some options include:

Coenzyme Q10 (CoQ10): There is ample evidence to support the use of this antioxidant that works to improve energy production in cells as a treatment for cardiovascular health, it has been found to reduce systolic blood pressure and reduce CVD. 

Omega-3 fatty acids: These essential fats, which are found in fatty fish, flax seeds, walnuts etc are commonly taken as a liquid supplement. There are well-documented benefits of their supplementation, showing their ability to reduce inflammation, lower triglycerides, and improve heart health.

Vitamin D: We know that being deficient in vitamin D can increase risk for a number of health concerns, however, there is strong evidence showing low levels being associated with an increased risk of CVD. 

5. Monitoring & Assessment  

Regular monitoring of cardiovascular risk factors can help approach concerns in a preventative nature, instead of looking for solutions once symptoms or conditions arise. 

HOMA-IR: A calculation that uses fasting insulin & glucose, to provide a relatively simple and non-invasive way to assess insulin resistance, which plays a central role in the development of several serious health conditions (type 2 diabetes, obesity, metabolic syndrome etc).

Lipids: Investigation into lipid markers allows us to look for any dyslipidemia, which is closely connected to atherosclerosis; a significant risk factor for CVD, including coronary artery disease, myocardial infarction, and stroke. 

Frammingham risk score: An accurate clinical tool that includes a comprehensive scoring system based on clinical factors (age, gender, blood pressure, cholesterol and smoking habits) that allows providers to estimate an individual’s 10 years overall risk of developing CVD.  

*The above is not intended to be taken as personal medical advice and is for educational purposes only. Please consult with your health care provider for recommendations suitable for you.