Naturopathic Medicine for Better Heart Health
February is Heart Health Month. It is a time to focus on keeping our hearts strong. At our Newmarket Naturopathic practice we take a holistic approach to heart health by using natural remedies. It includes lifestyle changes, changes to nutrition to reduce risk factors. Here are simple, science-backed naturopathic tips to help improve your heart health.
Naturopathic Medicine can help with heart health?
Heart disease is one of the leading causes of illness in Canada. The list of risk factors include unhealthy diet, lack of exercise, stress, smoking, high blood pressure and cholesterol
Naturopathic medicine focuses on prevention and natural ways to support heart health. There are some easy-to-follow tips backed by research.
6 Naturopathic Tips for a Healthy Heart
- Eat Heart-Healthy Foods
A balanced diet is one of the best ways to protect your heart. Naturopathic doctors recommend:
- More fruits & vegetables (rich in vitamins and antioxidants)
- Whole grains like brown rice & quinoa
- Healthy fats from olive oil, nuts, and avocados
- Lean proteins like chicken, fish, and legumes
- Avoid processed foods, sugar, and trans fats
A study found that eating a plant-based diet can lower heart disease risk by 32% (Orlich & Fraser, 2014).
- Exercise Regularly
Staying active helps lower blood pressure, improve circulation, and reduce stress. Try:
30 minutes of walking, jogging, or cycling 5 times a week
- Strength training twice a week
- Yoga and stretching for stress relief
Research shows that regular exercise can lower the risk of heart disease by 35% (Arem et al., 2015).
3. Reduce Stress Naturally
Chronic stress can increase blood pressure and heart disease risk. To manage stress:
- Practice deep breathing or meditation
- Try yoga or tai chi
Engage in relaxing activities like reading or journaling
Studies show that mindfulness and meditation reduce heart disease risk by improving blood pressure and reducing stress hormones (Black & Slavich, 2016).
4. Use Heart-Supporting Supplements
Here are certain natural supplements to keep your heart healthy:
- Omega-3 fatty acids (found in fish oil) reduce inflammation and support heart function
- Magnesium helps relax blood vessels and lower blood pressure
- Coenzyme Q10 (CoQ10) supports heart energy production
Before taking supplements, talk to a naturopathic doctor to find the right dosage.
5. Try Herbal Remedies for Heart Health
Herbs have been used for centuries to support heart function. Some of the best include:
Hawthorn – Improves circulation and supports heart strength
Garlic – Lowers blood pressure and cholesterol
Turmeric – Reduces inflammation and protects blood vessels
A study found that garlic can lower cholesterol levels by up to 10% (Reinhart et al., 2009).
6. Work With a Naturopathic Doctor
Our Newmarket Naturopathic doctor takes a personalized approach to heart health by:
Helping you create a heart-healthy meal plan
Recommending natural supplements that fit your needs
Teaching stress-reduction techniques
Working alongside medical doctors for comprehensive care
A clinical study found that individualized naturopathic care reduced heart disease risk by 3% over 10 years (Seely et al., 2013).
Taking care of your heart is not complicated. By making small diet and lifestyle changes, reducing stress, and trying natural remedies, you can support your heart health in a holistic way.
This February, commit to one or two new habits to strengthen your heart. And if you need personalized guidance, consider working with a licensed naturopathic doctor to create a plan that fits your needs.
Visit our Newmarket Naturopath Medicine clinic for more information.
References
- Arem, H., et al. (2015). Leisure time physical activity and mortality. JAMA Internal Medicine, 175(6), 959-967.
- Black, D. S., & Slavich, G. M. (2016). Mindfulness meditation and the immune system. Annals of the New York Academy of Sciences, 1373(1), 13-24.
- Seely, D., et al. (2013). Naturopathic medicine for the prevention of cardiovascular disease. Canadian Medical Association Journal, 185(9), E409-E416.