Vinny’s Views HEART
ON WELLNESS
Improve Heart Health to Improve Your Life
There is abundant conflicting information about heart health and many things you could do to improve overall health, but the overwhelming choices and where to start keep us stuck right where we are That’s why this month, knowing critical numbers that show a thorough picture of your cardiovascular health and taking the steps below, can make your heart happy, and make you feel great!
Looking at the recommended tests in the sidebar, it’s clear that inflammation is at the root of heart disease because chronic inflammation causes endothelial damage, weight gain, out-of-range lipid scores, and high blood pressure, among many other innocuous symptoms
Don’t despair, there are simple things you can do today to help your heart!
FIVE WAYS TO BOOST HEART HEALTH
1 Move more throughout the day - Movement heals & doesn’t require going to the gym Move organically during the day by using a standing desk, have a walking meeting, use a treadmill at your desk, do 10 squats, 10 pushups, 1 min plank hover throughout the day The point is to get up once an hour & get blood circulating Sitting is the new smoking & carries health risks, like heart disease
2. Watch the type of fat you consume - Trans fats cause inflammation & damage to arteries, eventually clogging them; opt for olive oil, avocado oil & coconut oils, which can be cooked at higher temps to avoid oxidation Also, if you consume meat /dairy, make sure it’s grass-fed for more Omega-3 fats & opt for full-fat dairy to ensure less processing & fewer additives Know how your food is fried too because most are cooked in transfats Better yet, cook in an air fryer for your “fried”foods
3. Notice sugar intake & reduce - That includes liquid intake like soda & alcohol because these drinksarepuresugarinthebody&sugarcausesinflammation Giveyourliver&arteriesabreakby alternating days of having them or try to go through the week without To satisfy the sweet tooth, opt for blueberries strawberries or an apple for low glycemic and high fiber treats Consider a ContinuousGlucoseMonitorCGMtoknowreal-timebloodsugarresponsestofood&exercise
4 Reduce stress & prepare for sleep - Life is stressful, so focus on deep breathing, meditation, massage, an enjoyable exercise like dancing, and laughing more, Elevated cortisol from stress causes inflammation especially if stress is ongoing Go to bed at regular times in a cool dark room & wear blue blocker lenses if enjoying screen time 1 hr before bed Also, stop eating or drinking3hoursbeforebedforoptimalrest
5 Stop smoking - It’s not easy, but you can do it! There are new methods, like LENS neurofeedbacktohelpyouquit,&itdoesn’tinvolvenicotinereplacement!
HEALTH MONTH
February 2025
KNOW YOUR NUMBERS
for Heart Health
Why it Matters:
Knowing these important biomarkers can help prevent sudden cardiac arrest & cardiovascular disease.
According to the Cleveland Clinic, clogged arteries are the #1 reason for cardiac death & chronic inflammation creates damage to blood vessels High blood sugar & insulin levels contribute to this damage.
Calcium score test: Also called, Coronary Artery
Calcium (CAC) test, is a medical, CT imaging procedure used to assess the presence and extent of calcified plaque in the coronary arteries The test helps determine a person's risk of developing heart disease or experiencing a heart attack. Insurance does not cover this, but you will need a referral from your doctor if you have concerns, or family history Out of pocket cost is $150
Enhanced Lipid Testing:
Today, doctors are using more than your total cholesterol to determine risk. Through more robust blood work, including inflammatory markers like Creactive protein, lipoprotein a, Lp(a), or apolipoprotien B (ApoB) & knowing your Triglyceride/HDL ratio you will gain a better picture of your risk
Blood Pressure: Damaged lining of the blood vessels, or endothelium give calcified plaque a place to settle in & create the beginning of heart disease Blood that pumps too aggressively through our veins & blood vessels causes a host health problems
Insulin levels: According to the American Heart Association, insulin & elevated blood sugar (glucose), or chronic spikes & crashes in blood sugar are major contributors to cardiovascular disease Reduce added sugars in foods/drinks