Give your heart a little extra love, and it will carry you far in life.

Hi VitalPlan,

Today’s topic: cardiovascular health! We probably don’t have to convince you that takingcare of your heart matters, but understanding how your ticker works and what you can do tokeep it going strong can get you pumped (get it?) to make heart health top of mind.

The BasicsThe circulatory system is comprised of the heart and blood vessels that carry nutrients andoxygen to the tissues of the body while removing carbon dioxide and other wastes to getfiltered and excreted. Any disease that affects the circulatory system is a cardiovasculardisease (CVD). For instance, coronary heart disease (which includes heart attacks andangina) and stroke are common forms of CVD.

As a degenerative disease that generally develops slowly over many years due to a variety offactors, CVD is the leading cause of death for Americans aged 35 and older. Worldwide,it is the number-one cause of death across the board. To say that we need to take bettercare of our cardiovascular health is an understatement.

Genetics don’t matter as much as you might think.It’s true that some individuals are genetically more prone to risk factors associated with CVD.But according to the INTERHEART study, which examined cardiovascular risk factors in 51countries, nine out of the 10 strongest risk factors for heart disease are modifiable bychanges in diet and lifestyle. In fact, studies show that reversing CVD is usually possiblethrough a combination of stress reduction and dietary and exercise modifications.

That’s where you come in! As someone who is interested in taking a holistic and proactiveapproach to your health, there is a lot you can do in the cardiovascular department, and the

effort pays off big time.

Your Goal: Smooth, Sufficient Blood FlowGood blood flow depends on having healthy blood vessels, a strong heart, and perhapsmost of all, proper blood thickness, aka blood viscosity. When viscosity and blood flow aregood, you’re able to deliver oxygen and nutrients to vital organs and all of the body’ssystems, and also remove wastes. All functions improve, including temperatureregulation, athletic performance, and mental acuity, allowing you to live life more fully.

But if blood viscosity is too high (too thick), the circulatory system backs up, increasingblood pressure and straining the heart to work harder to move blood where it’s needed.

High blood viscosity also leads to increased friction inside the circulatory system, whichdamages arteries and causes arterial plaque buildup, particularly at sharp curves andbranches in blood vessels. This plaque in turn causes vessels to narrow and harden(atherosclerosis), decreasing blood vessel elasticity and further compounding the problem ofpoor blood flow.

Blood vessel elasticity is important in accommodating the blood pressure changes that arisewith each rush of blood pushed through the body as the heart beats. But cardiovascularhealth isn’t only about physics.

DID YOU KNOW?

Brushing your teeth is a no brainer for oral health, but it likely has heart healthbenefits, too. Experts have pointed to an association between periodontal disease

and cardiovascular disease, and there’s evidence showing that the pathogenicbacteria implicated in gum disease have been found within arterial plaques.

These bacteria reside in biofilms, gelatinous coatings of bacteria that are highly

resistant to antibiotic penetration. In fact, early arterial plaques resemble thestructure of a biofilm.

What this means for you: Brushing and flossing regularly may prevent oralbacteria from making their way into your cardiovascular system and forming

biofilm blockages that are antibiotic-resistant.

The Mind-Body ConnectionEmotions and personality play a big role in CVD. Studies show that people with dominantpersonalities — those who tend to be task-oriented, direct, intense, and determined — havea 47 percent higher risk for heart disease than their more laid-back counterparts. Peopledescribed as being irritable are also more prone to heart problems by 27 percent, accordingto findings in the journal Circulation.

Factors that PromoteCardiovascular Health

Optimism, kindness,patience, forgiveness,laughter, joy, community andfamily ties, loveMinimizing stressMinimizing inflammation

Factors that Contribute toCardiovascular Disease

Pessimism, depression,anger, anxiety, impatience,resentment, sadness,loneliness, hatredUncontrolled stress andanger

Healthy blood sugar levelsRegular exerciseGetting adequate sleepHealthy blood pressure levelsEating a healthful dietSmoking cessationMaintaining healthy bodyweight

InflammationInsulin resistance anduncontrolled diabetesPhysical inactivityUncontrolled hypertension(high blood pressure)SmokingObesity

Dietary Tools for Better CardiovascularHealth

Eat mostly vegetables, and minimize carbohydrates and grain-fed meat anddairy to keep cholesterol in check. It seems counterintuitive, but problems withelevated cholesterol are more related to consuming a low-fiber, high-glucose diet thanto eating too much fat. Here’s why.

While diets high in saturated fat also tend to also be high in cholesterol, dietarycholesterol — except in rare incidences — is not the source of high blood cholesterol.Only 25% of cholesterol in the body comes from dietary sources; the remaining 75%is synthesized by the liver.

Instead, problems with cholesterol stem from the body’s incessant ability tomanufacture cholesterol, and its gradual loss of the ability to properly get rid of it.Dietary fiber is key to the cholesterol removal process, so it’s vital you get plenty of itfrom fresh produce. Top sources include spinach, asparagus, lentils, broccoli, wintersquashes, apples, pears, plums, and berries.

Eat fish high in omega-3s such as salmon, tuna, mackerel, herring, and trout.Omega-3 fatty acids have been linked with decreasing levels of triglycerides (a type offat associated with atherosclerosis), slightly lowering blood pressure, and reducing therisk of blood clotting, stroke, and heart failure.

Opt for healthier fats like the ones found in the fish above, as well as in olivesand olive oil, macadamia nuts, and avocados. Avoid excessive saturated fats andtrans fats found in fried and processed foods; these cause inflammation in the bodyand thicken the blood, which accelerates plaque formation.

Heart Smart Lifestyle Changes

Get adequate sleep. Sleep duration and quality are inversely associated with bloodpressure in epidemiological studies, and high blood pressure is one of the strongestindependent risk factors for CVD.

Exercise regularly. Getting frequent moderate exercise is better than occasionallydoing an intense workout. If you’re out of shape or only work out occasionally, startslowly and build your endurance. It’s best to start with a gentle exercise like walking.

If you have a high risk of heart disease, talk to your doctor before you start a newexercise regimen, and consider using a heart rate monitor while working out. A goodrule of thumb is to make sure you're moving fast enough to raise your heart rate andbreathe harder, but you should still be able to talk to someone while you're doing it.

Avoid sitting for long periods. It’s linked to blood pressure problems, among otherhealth concerns.

Keep a healthy body weight, especially around the midsection. Abdominal fat maytrigger your body to make hormones and other chemicals that can raise bloodpressure and negatively effect your blood vessels and LDL (“bad” cholesterol) levels.Research shows that doing yoga and short bursts of high-intensity exercise are greatways to reach your healthy weight range.

Minimize stress. Chronic stress is associated with increased inflammation as well asplatelet stickiness, which hampers blood flow. Do your best to reduce stress bytraveling during low traffic periods, living in tune with your circadian rhythms as muchas possible, and cultivating good relations and harmony with loved ones and othermembers of your community.

Cultivate a mind-body practice. Because of the mental-emotional component ofcardiovascular disease, mind-body practices like prayer, meditation, yoga, tai chi, qigong -- really anything where your mind and body become more connected and harmonious canhave a big impact in improving cardiovascular health. What is your practice? It could bemowing the lawn, playing golf, dancing, or creating art.

Yogic style breathing techniques have been shown to help reduce CVD risks by supportingnormal electrical function of the heart, and by reducing stress in the central nervous system.Tai chi and qigong, with their very gentle and meditative movements, can provide the samecardiovascular benefits as moderate-impact aerobic exercise.

How Your Daily Vitality Kit™ Supports YourCardiovascular System

Prevention Plus® includes:

Niacin, which helps maintain normal blood sugar andcholesterol levels*Vitamin B5, which helps maintain healthy cholesteroland triglyceride levels*Trans-resveratrol extract (from JapaneseKnotweed). This is the most bioavailable form ofresveratrol, and is well-known for offeringcardiovascular support and antioxidant properties.*Pine bark extract has potent antioxidants and otherchemical compounds that help the body maintainhealthy vascular tissue and support the integrity ofblood vessels.*Rutin & hesperidin contain bio-flavonoidcompounds known to promote a healthycardiovascular system.*Hawthorn leaf extract is perhaps the best-knownherb for supporting the cardiovascular system andhealthy blood vessels*

Herbal Proactive™ includes:

Rhodiola extract. An adaptogen, rhodiola enhancesathletic endurance and performance, mental clarity,and cardiovascular health*Reishi mushroom extract. An adaptogenicmushroom, reishi improves stamina during aerobicactivity.*Acumin curcumin extract. Including curcumin as

part of your healthy diet may help support healthyheart function by maintaining a healthy response tooxidized LDL involved in poor cardiovascular health.*

One More Supplement to ConsiderKrill Oil Plus™Krill Oil Plus is chock full of highly available omega-3 fattyacids and potent antioxidants.*

Here's to a happy, healthy heart,The Vital Plan Team

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure,or prevent any disease. Always consult your qualified healthcare provider before beginning any diet or program.

The Vital Plan is a company devoted to enhancing wellness through education, support, and herbalsupplements.

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