Are You Making These Heart Health Mistakes?

Sometimes what seems healthy might not be helping. Here are 3 common heart health mistakes:

1️⃣ Only Doing Cardio

Cardio is great, but mix it up! Strength training boosts blood sugar control, and high-intensity bursts are linked to better heart health.

2️⃣ Low-Fat Diet

Low-fat diets aren’t the answer. Healthy fats (like avocado and olive oil) fight inflammation and support cholesterol levels. Plus, “low-fat” foods are often packed with extra sugar.

3️⃣ Stressing Out

Stress is not a badge of honor. It triggers cortisol release and can raise blood pressure over time.

Want better ways to support heart health?

✨ Mix up your workouts with strength, cardio, and HIIT

✨ Add heart-loving fats like avocado and salmon

✨ Find ways to de-stress and prioritize sleep

How do you support your heart health?

How to Tackle Inflammation

Want to lower your cardiovascular risk?

Start by tackling inflammation.

Because even though we all hear a lot about managing blood pressure and cholesterol, in functional medicine we dig deeper for the root cause.

One of those potential causes is often a low-grade and chronic inflammation—also known as “inflamm-aging.”

🩺 Research shows that this type of inflammation can trigger the formation of atherosclerotic plaques, which are responsible for heart attacks and strokes.

Aside from increased blood pressure, some other signs of chronic inflammation can be:

💥 Joint stiffness

💥 Muscle aches

💥 Skin rashes

💥 Autoimmunity

💥 Brain fog

💥 Anxiety or depression

I don’t recommend self-diagnosis (what you actually have is probably a lot less scary than what you think!).

The best way to address your health and root-causes that might put you at risk for a heart attack, stroke, or other chronic disease is to work with a qualified practitioner.

When we work with our clients, we create individualized protocols to:

✔️ Optimize your diet with anti-inflammatory foods like colorful fruits, veggies, and healthy fats

✔️ Find enjoyable daily movement

✔️ Customize supplements to save money and maximize impact

✔️ Relieve stress in ways that work best for you

✔️ Address specific risks based on your history, conditions, and labs

If any of this is resonating with you, comment “next steps!” and we’ll send you info on getting started with our practice.

❤️ You’ve got this—and we’re here to support you in optimizing your health every step of the way.

3 Nutrients Your Heart Will L🩷VE!

You’ve heard about fiber and omega-3s, but what about these hidden gems for your heart?

🩷 Vitamin K2

Vitamin K2 acts like a traffic controller for calcium. It helps direct calcium to where it belongs—your bones—reducing the risk of arterial calcification.. Food sources: Fermented foods (especially natto), hard cheeses, and egg yolks.

🩷 Coenzyme Q10 (CoQ10)

Your heart works 24/7, and CoQ10 is essential for keeping it energized. It powers your heart cells and protects them from oxidative damage. It’s especially important for anyone taking statins, as these medications can lower CoQ10 levels. Food sources: Fatty fish and organ meats.

🩷 Magnesium

Known as “the great relaxer,” magnesium supports heart health by relaxing blood vessels and maintaining healthy blood pressure. Food sources: Leafy greens, nuts, seeds, and dark chocolate.

While you can get these nutrients from food, supplements can sometimes fill in the gaps. But supplements aren’t one-size-fits-all—they can interact with medications or other nutrients. That’s why working with a qualified practitioner is so important.

Curious about working with us to optimize your nutrition and supplements?

We look at your unique health history, risk factors, and lab results to create a supplement protocol tailored just for you.

Visit our website to schedule your initial visit with Dr. Cantrell! Let's get started!

#elementsnatmed #hearthealth #heartfactsforwomen #cardiachealth #heartmonth #colga #naturalmedicine

❤️ Heart Facts for Women ❤️

February is HEART health month!

Did you know that heart health research has only recently started focusing on the unique differences between men and women?

Let’s break this down:

❤️ Heart disease is the #1 killer of women worldwide.

Yes, the leading cause of death—even in high-income countries like the US. This statistic spans race and ethnicity, which means it’s something we all need to pay attention to.

❤️ Menopause dramatically impacts heart risk.

Estrogen naturally protects the heart. That’s why, if two women are the same age, the postmenopausal woman’s risk of a cardiovascular event is double that of the premenopausal woman. And those hot flashes and night sweats? They’ve been specifically linked to an increased risk of high blood pressure.

❤️ Women have other unique heart health risk factors.

Conditions like gestational diabetes, preeclampsia, PCOS, and endometriosis can increase heart disease risks. These are challenges male bodies never deal with.

❤️ Heart symptoms are often misdiagnosed in women.

Studies show women with heart disease symptoms are twice as likely as men to be told that it’s just ‘stress’ or ‘anxiety.’

❤️ Heart attacks present differently in women.

Sure, chest pain is common, but women often experience less obvious symptoms like pain in the neck, jaw, throat, arm, or back—plus dizziness, nausea, heartburn, or sheer exhaustion.

Save this post! Knowing these facts could literally save a life.

Drop a ❤️ in the comments if you learned something in this post—or send it to a friend to spread the word.

[New Study] Couples & Blood Pressure

New research shows blood pressure in couples is often similar 😮

Most of us would think that blood pressure is an individual thing, but this was a fascinating study that showed it could be linked to your partner!

The study (published in the Journal of the American Heart Association) looked at blood pressure data from thousands of couples in the US, England, China, and India.

Overall, they found that if your partner has high blood pressure, you are more likely to have it too.

For example, wives whose husbands had high blood pressure were 9% more likely to also have high blood pressure in the US & England, 19% in India, and 26% in China.

The study didn’t look at WHY, but maybe it’s worth committing to some heart-healthy activities with your partner ❤️

Reference

Varghese JS, Lu P, Choi D, et al. Spousal Concordance of Hypertension Among Middle-Aged and Older Heterosexual Couples Around the World: Evidence From Studies of Aging in the United States, England, China, and India. J Am Heart Assoc. 2023;12(24):e030765. [link]