Heart Health and Disease: What You Need to Know

Heart disease continues to be the leading cause of death in the United States. The good news? A large percentage of heart disease is preventable. That’s right—your lifestyle choices can make a monumental difference in your heart health. Let’s unpack some helpful insights and strategies to keep your heart strong and healthy.

The Insulin-Heart Connection

Did you know that up to 95% of cardiac issues (like heart disease and high blood pressure) are linked to insulin sensitivity? Research has revealed a clear connection: most people with heart problems also have insulin resistance.

Unfortunately, many Americans have poor metabolic health, thanks to processed foods, excessive carbs, and a sedentary lifestyle. But here’s the silver lining—small, consistent changes can significantly improve your metabolic health and lower your risk of heart disease.

Testing for a Healthier Heart

Staying ahead of heart disease starts with the right tests. Here are a few worth considering:

1. Basic Metabolic Testing

CMP is an easy, at-home finger prick test that measures:

• Fasting lipids (cholesterol and triglycerides)
• Fasting insulin
• Highly-sensitive C-reactive protein (HS CRP) – a marker of inflammation
• Hemoglobin A1c

2. Omega Fatty Acids Testing

Low omega-3 levels are linked to heart disease risk. This simple, at-home finger prick test measures your fatty acid and dietary fat levels, providing valuable insight into important supplement and dietary changes.

3. Advanced Lipid and Metabolic Panels

Comprehensive panels give you a detailed look at your cardiovascular risks, like plaque buildup and the quality of your lipid particles. These tests are especially helpful if you have a family history of heart disease or if any of your key health markers—like hemoglobin A1C, insulin, HS CRP, LDL, HDL, triglycerides, or blood pressure—are outside the ideal range. We make it super convenient by sending a phlebotomist straight to your home for the test.

4. Coronary Artery Calcium (CAC) Scan

A quick, low-radiation test that provides a calcified plaque score. A score of 0-10 is ideal. This test is the best screening for atherosclerosis and can usually be done at your doctor.

Lifestyle Habits for Heart Health

Everyone’s metabolism is unique, so tailoring your nutrition is essential. However, these general tips can help:

• Fats: Limit saturated fats (e.g., red meat, butter, egg yolks) to less than 15 grams per day and avoid trans fats entirely.
• Carbs: Aim for 26-130 grams per day, depending on your needs.
• Fiber: Eat at least 25-35 grams of fiber daily from non-starchy vegetables, fruits, and whole grains.
• Omega-3s: Consider omega-3 rich foods like wild salmon or supplements to improve triglycerides and reduce inflammation. Food is rarely enough on its own to reach ideal omega 3 levels.

Regular exercise works wonders for your heart and metabolism.

• Steps: Walk 8,000-10,000 steps daily.
• Strength Training: Build muscle with weight training 3+ times per week. Muscle mass increases resting metabolism.

The Role of Supplements

If you’re working to lower your risk without prescriptions (and their side effects), these supplements from NCB may help:

• CoQ10: Supports heart and brain health and lowers blood pressure.
• Niacin, SR, Lipid, and Cardiovascular Support: May raise HDL (“good” cholesterol) and reduce lipid sizes
• Cardiovascular Wellness: Lowers cholesterol, LDL, lipid sizes, insulin, and hemoglobin A1c.
• Inflasupport: Lowers HS CRP and systemic inflammation
• Omega 3s: Essential for reducing inflammation and improving lipid profiles. Fish and plant-based options are available.
• And more!

Rethinking Medications

Statins are commonly prescribed for high cholesterol, but did you know their absolute risk reduction is modest—just 0.4-1.3% for heart disease? Additionally, statins can increase diabetes risk – especially in women taking a statin for 3 years! Statins also deplete vital nutrients like CoQ10, B vitamins, and some minerals. If you decide to take a statin medication, talk to your doctor about supplementing with 100-300 mg of CoQ10 daily to combat side effects like muscle pain.

The Takeaway

The key to heart health isn’t just about avoiding disease—it’s about improving your quality of life. By staying proactive with the right tests, adopting heart-friendly habits, and making personalized dietary and lifestyle adjustments, you can take control of your heart health.

Remember, metabolic health is your secret weapon for aging gracefully and living a longer, healthier life. Start small, stay consistent, and celebrate every step toward a healthier you.

What changes will you make for your heart today?