February: A Month to Celebrate and Prioritize Heart Health ❤️😌
February marks American Heart Health Month, a time dedicated to raising awareness about cardiovascular health and empowering people to take steps toward a healthier lifestyle. At Agape Nutrition, we believe that your heart deserves the very best care, and we’re here to provide you with resources, tips, and products to support your journey to optimal cardiovascular health.
Heart disease kills an estimated 17.9 million people globally each year, accounting for an estimated 32% of all deaths in 2019. Additionally, 38% of premature deaths, meaning deaths that occur in people under age 70, were due to heart disease in 2019. With this in mind, it’s important to protect your heart by improving your lifestyle and seeing your doctor regularly for check-ups.
Blood tests are one of many ways of checking on your heart health. These tests help your doctor evaluate your blood chemistry, cholesterol, and organ health such as the kidneys which are more susceptible to damage from cardiovascular disease. Another way to check your heart health is by considering imaging studies such as a chest x-ray, cardiac MRI, echocardiogram, and CT scan. Finally, another metric that’s not as commonplace, is finding your coronary artery calcium (CAC) score. The CAC score has been shown to be a more cost-effective way to evaluate cardiovascular disease risk in healthy people with no active symptoms.
Heart disease remains the leading cause of death for men and women in the United States, but the good news is that many cases can be prevented through lifestyle changes and proactive health management. This month, let’s explore how you can take charge of your heart health, one step at a time.
What is a Coronary Artery Calcium Score?
Developed in 1990, the CAC score is measured through a CT scan which helps your doctor assess your risk of heart disease. The higher the amount of calcified plaque present in the coronary arteries surrounding your heart, the higher your CAC score. This means your chances of having coronary atherosclerosis goes up the higher your CAC score is. Atherosclerosis refers to a build-up of plaque in the coronary arteries that prevents adequate blood flow to the heart.
The scan itself uses a CT imaging technique that can take hundreds of images of a moving heart from many different angles, leading to higher detection and location of coronary artery calcium deposits. The calcium score is rated as follows:
- 0: No calcium detected in the coronary arteries with a low risk of heart disease
- 1-10: Small amount of plaque meaning you have a very low risk of having heart disease
- 11-100: Some plaque is present meaning you have mild heart disease
- 101-400: Moderate amount of plaque with a risk of the plaque blocking an artery
- Over 400: Large amount of plaque is present with a more than 90% chance that plaque is blocking one or more coronary arteries
If you have a score over 11, your risk of having a heart attack increases as your score increases. Your doctor may step in at this point recommending diet and lifestyle changes and further testing and/or imaging. The CAC can also be used by your doctor to determine what therapies may be most appropriate for you.
What Leads to a High CAC Score?
First, it’s important to have a basic understanding of how calcium gets into the coronary arteries. Damage occurs in the coronary arteries surrounding the heart which can lead to atherosclerosis and calcification in the arteries. Calcification may be due to the smooth muscle of the heart itself becoming damaged though research is still ongoing.
The following factors increase your risk for heart disease and a high calcium score:
- High blood pressure
- Smoking
- Blood sugar dysregulation
- Unhealthy Diet
- Lack of physical activity
-
Excessive alcohol intake
How to Prevent a High CAC Score
Diet and lifestyle changes are your most powerful tools to help prevent heart disease.
Exercise: Doing a minimum of 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise is recommended to support a healthy heart. Additionally, weightlifting two or more times a week can add additional benefits.
Healthy Diet: The American Heart Association recommends a diet high in vegetables, fruits, and whole grains, with a minimal amount of sugars and saturated fats. Eating a diet based on whole foods supports overall health and can reduce risk factors associated with cardiovascular disease.
Reduce Risky Behaviors: Smoking and excessive alcohol intake are major risk factors for cardiovascular disease. Smoking alone can double the risk of dying from heart disease. Drinking more than one drink daily for women and two drinks daily for men has been linked to an increased risk of heart disease as well.
Get Adequate Sleep: Research shows not getting enough sleep increases the risk of heart disease. Sleeping less than six hours on average has been linked to increased systemic inflammation, potentially increased coronary artery plaque formation, and increased stress hormones. Seven to eight hours of sleep nightly is recommended to support overall health.
For the best support, speaking with your holistic health practitioner can help you develop lifestyle changes and strategies specific to you and your health goals.
🥣 Recipe Spotlight: Easy Prune Oatmeal Squares
Snacking smart can be a big part of keeping your heart healthy. Enter Easy Prune Oatmeal Squares—a perfect combination of flavor and heart-friendly benefits.
Why prunes?
- Rich in Potassium: Potassium helps lower blood pressure by balancing out the negative effects of sodium in your diet.
- High in Fiber: The soluble fiber in prunes can help lower LDL cholesterol, commonly known as "bad cholesterol."
- Full of Antioxidants: Prunes contain polyphenols, which may reduce inflammation and protect the lining of your blood vessels.
Pair prunes with heart-healthy oats for a snack that supports your cardiovascular system while keeping you energized throughout the day.
*You can find the recipe below in to the bottom of this newsletter.*
🩺 Understanding Cardiovascular Health
The terms cardiovascular disease (CVD), heart disease, and coronary heart disease are often used interchangeably, but they have distinct meanings. Educating yourself on these differences is key to understanding your heart health.
The National Heart, Lung, and Blood Institute (NHLBI) has created a detailed fact sheet to help clarify these terms:
- Cardiovascular Disease (CVD): Refers to all diseases affecting the heart and blood vessels, including heart disease, stroke, and high blood pressure.
- Heart Disease: A broad category that encompasses several heart conditions, such as arrhythmias and congenital heart defects.
- Coronary Heart Disease (CHD): A specific type of heart disease caused by a buildup of plaque in the arteries, leading to reduced blood flow to the heart.
👉 Click here to download the NHLBI’s Fact Sheet
🛍️ Top Products for Your Heart Health
Supporting your heart health starts with the right supplements. Our carefully selected range of products is designed to promote cardiovascular wellness.
Our Favorites This Month:
- Coenzyme Q10 (CoQ10): Known for its role in energy production, CoQ10 supports heart muscle function and protects cells from oxidative damage.
- Omega-3 Fatty Acids: Essential fats that help lower triglycerides and reduce inflammation.
- Magnesium: Plays a critical role in maintaining a steady heartbeat and supporting healthy blood pressure.
👉 Shop our Heart Health Supplements
📚 Must-Read Blog Articles
💡 Walnuts for Heart Health
Packed with omega-3 fatty acids, walnuts are a heart-healthy powerhouse. Learn how this nut can help lower cholesterol, reduce inflammation, and improve arterial function.
👉 Read the full article
💡 Heart Disease Prevention Information
Prevention is key when it comes to heart health. From making smarter dietary choices to staying physically active, discover actionable strategies to keep your heart strong and healthy.
👉 Read the full article
❤️ Simple Ways to Support Heart Health This Month
Taking care of your heart doesn’t have to be overwhelming. Here are five easy steps you can start today:
- Eat a Heart-Healthy Diet: Focus on fruits, vegetables, whole grains, lean proteins, and heart-friendly fats like those in avocados, nuts, and fish.
- Move More: Aim for at least 30 minutes of moderate exercise most days of the week. Even a brisk walk can make a difference.
- Know Your Numbers: Keep track of your blood pressure, cholesterol, and blood sugar levels to catch potential problems early.
- Manage Stress: Practice mindfulness, meditation, or other stress-reducing techniques to support your heart and overall well-being.
- Get Quality Sleep: Prioritize 7-8 hours of restful sleep each night to reduce your risk of heart disease.
🌟 This Month’s Takeaway
Your heart works tirelessly to keep you going, so why not give it the care it deserves? With a balanced diet, the right supplements, and a few small lifestyle adjustments, you can make a big impact on your heart health this February—and beyond.
Stay healthy and inspired,
The Agape Nutrition Team
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MONTHLY RECIPE
Oatmeal squares are the perfect snack for breakfast on the go! Not only that, but they offer an easy, healthier alternative to other foods often found in your snack pantry. Filled with prunes, coconut, and chocolate these bars pack flavor into every bite and are enjoyed by all.
Prep: 30 mins Cook: 10 mins Total: 40 mins Servings: 12 Yield: 12 squares
Ingredients:
- 1 cup prunes, chopped
- 2 1/4 cups flour
- 1 1/2 cups old fashioned rolled oats
- 1/2 tsp. salt
- 3/4 cup butter
- 1/2 cup dark brown sugar
- 2 Tbsp. maple syrup
- 3/4 cup chocolate chips (optional)
- 1/2 cup shredded coconut (optional)
Instructions:
- Preheat oven to 375 degrees Fahrenheit (190 degrees Celsius).
- Cut prunes into fourths and set aside.
- In a medium mixing bowl combine flour, oats, and salt.
- In a saucepan, over low heat, melt butter; stir in brown sugar and syrup once the butter is melted.
- Pour butter mixture into the mixing bowl with dry ingredients and stir until all ingredients are combined.
- Fold in prunes, chocolate chips (optional), and shredded coconut (optional).
- Press the mixture into the bottom of the greased or lined 9x9 baking pan.
- Bake for 25-30 minutes until golden brown on top.
- Let cool for 5 minutes, then cut into 12 squares, with a sharp knife; allow to cool completely before removing from pan.
Notes:
Bars can be kept in an airtight container for up to one week