Cardiovascular disease is a major cause of death in the UK, accounting for a quarter of all fatalities. It includes a range of conditions that affect the heart and circulatory system such as heart failure, stroke and coronary heart disease.
While some people might be more at risk of cardiovascular disease due to their genetics, certain lifestyle habits also have a huge impact. Your diet, how often you exercise and whether your smoke, for example, can all affect your risk.
If your doctor is concerned that you could develop heart disease, they might also prescribe medicine to lower your risk. Statins are one such medication that can lower bad cholesterol and help keep your heart healthy.
But there are some other non-medicinal methods to lower your risk of heart disease. Naturopathic doctor Dr Janine Bowring took to TikTok to reveal three simple ways you can do just this.
Her three tips were:
- Get more sun
- Get plenty of magnesium
- Get plenty of vitamin K2.
Sun
Perhaps more difficult to do during the winter, this simple step can aid blood flow and boost vitamin D levels, according to Dr Bowring.
“We know that the sun increases our circulation to the surface of our body during our sun exposure,” she said.
“Have you ever noticed that you get a little bit pink when you’ve been out in the sun?
“Well that is great for your blood flow and helping with your vitamin D levels, of course, as well.”
One study, published in the Journal of Epidemiology in 2022, concluded that having a vitamin D deficiency can cause inflammation, which could in turn contribute to heart and circulatory disease.
The NHS recommends that between October and March you take a daily vitamin D supplement if you live in the UK.
Magnesium
Magnesium is a mineral found in some foods such as dark leafy greens, legumes, whole grains, nuts, seeds and fatty fish.
Dr Bowring said: “Make sure you optimise your magnesium levels.
“So eating more seafood, which is high in magnesium, and making sure that you’re getting enough.
“You may need to supplement my favourite type for cardiac function, of course, as magnesium bisglycinate.
“Just make sure that there aren’t any fillers or flow agents, especially avoid that magnesium stearate.”
According to the Cleveland Clinic, magnesium has various health benefits including:
- Regulating heart rate
- Regulating your blood sugar
- Making protein, bone and DNA
- Keeping your muscles and nerves functioning.
Vitamin K2
“This is really important,” Dr Bowring added. “You can get some from seafood as well and you can also take a supplement.
“K2 helps clean out your arteries as found in the research.”
A 2021 study, published in the Journal of the American Heart Association, found that people who had a diet rich in vitamin K2 were 14 percent less likely to be hospitalised for cardiovascular disease due to clogged arteries.
As part of the research 53,000 people were tracked over 21 years.
However, those with high vitamin K1 levels were 21 percent less likely to be hospitalised for cardiovascular disease.
Vitamin K2 is found in foods such as dairy, eggs, liver, chicken and sauerkraut.
Vitamin K1 can be found in spinach, broccoli, collard greens, kale and Brussels sprouts.
