Cardiovascular Health Beyond Blood Pressure

When we think about heart health, the conversation often stops at blood pressure and cholesterol. While these are important, modern research shows that true cardiovascular resilience is shaped by a broader set of factors—including inflammation, autonomic nervous system function, and endothelial health.

Key Factors Influencing Heart Health

• Endothelial function: The endothelium lines blood vessels and regulates blood flow, clotting, and inflammation. Poor endothelial health accelerates atherosclerosis.

• Heart rate variability (HRV): HRV measures autonomic nervous system flexibility. Higher HRV indicates better stress adaptation and lower cardiovascular risk.

• Chronic low-grade inflammation: Persistent elevation of markers like CRP drives vascular damage, even if cholesterol is normal.

Evidence-Based Lifestyle Strategies

1. Exercise: Both aerobic and resistance training improve endothelial function, HRV, and metabolic markers.

2. Anti-inflammatory diet: Emphasize fruits, vegetables, whole grains, lean proteins, and omega-3 fatty acids while reducing ultra-processed foods and added sugars.

3. Stress management: Mindfulness, meditation, deep breathing, and relaxation practices reduce sympathetic overdrive and support heart health.

4. Sleep optimization: 7–9 hours of quality sleep nightly improves blood pressure, HRV, and metabolic regulation.

5. Weight and metabolic control: Maintaining a healthy weight and blood glucose levels reduces chronic inflammation and vascular stress.

Takeaway

Cardiovascular health is more than numbers—it reflects the resilience of your heart, blood vessels, and metabolism. By addressing lifestyle factors, supporting endothelial function, and managing inflammation, you can protect your heart and enhance long-term health.