Heart Attacks and Strokes: Why They’re Increasing and Natural Ways to Support Heart Health

Article posted with permission from Dee Mani.

Heart attacks and strokes remain two of the leading causes of death worldwide, but one trend has become increasingly difficult to ignore: more younger adults are experiencing serious cardiovascular events than ever before. While age has always been considered a major risk factor, lifestyle, environmental influences and chronic inflammation are now playing an increasingly important role in heart health.

The reasons behind this rise are complex. Poor nutrition, chronic stress, sedentary lifestyles, environmental toxins and underlying metabolic health all contribute to cardiovascular disease. Since 2020, researchers have also investigated the potential long-term cardiovascular effects associated with certain COVID-19 vaccinations. Scientists continue to explore the relative contribution of each of these factors.

The encouraging news is that many of the biggest risk factors are modifiable. By understanding what damages the cardiovascular system and adopting healthier daily habits, you can significantly support your long-term heart and brain health.

What Causes Heart Attacks and Strokes?

A heart attack occurs when blood flow to part of the heart muscle becomes blocked, usually by a blood clot forming around fatty plaque within an artery. Without oxygen, heart tissue begins to die.

A stroke happens when blood flow to part of the brain is interrupted, either by a blockage (ischaemic stroke) or bleeding from a damaged blood vessel (haemorrhagic stroke). Like the heart, brain cells rely on a constant oxygen supply and begin to die within minutes when blood flow stops.

Although genetics can influence risk, lifestyle and environmental factors are responsible for many cardiovascular events.

Why Are Heart Attacks Increasing?

Several factors are believed to be contributing to the growing number of cardiovascular problems.

Chronic Inflammation

Inflammation is your body’s natural defence mechanism, but when it becomes chronic it can quietly damage blood vessels over many years.

Persistent inflammation may contribute to:

• Damage to the lining of arteries
• Increased oxidative stress
• Plaque formation
• Narrowing of blood vessels
• Increased risk of blood clot formation

Because inflammation often develops silently, many people remain unaware until a cardiovascular event occurs.

Chronic Stress

Modern life places enormous pressure on the body.

Constant stress increases cortisol and adrenaline, which may contribute to:

• Elevated blood pressure
• Increased heart rate
• Poor sleep
• Increased inflammation
• Emotional eating
• Reduced physical activity

Managing stress is just as important as managing cholesterol.

Environmental Toxins

Every day we are exposed to substances that previous generations encountered far less frequently.

These include:

• Heavy metals such as mercury, cadmium and lead
• Air pollution
• Microplastics
• BPA from plastics
• PFAS (“forever chemicals”)
• Agricultural pesticides
• Household cleaning chemicals
• Personal care products containing endocrine-disrupting chemicals

Many of these toxins have been associated with oxidative stress, inflammation and damage to blood vessels.

Poor Diet

Highly processed foods often contain excessive sugar, refined carbohydrates, unhealthy fats and artificial additives.

Over time these may contribute to:

• Obesity
• Insulin resistance
• High blood pressure
• Chronic inflammation
• Type 2 diabetes

Replacing processed foods with whole, nutrient-dense foods remains one of the most powerful ways to support cardiovascular health.

Lack of Exercise

The human body was designed to move.

Regular movement improves:

• Circulation
• Blood pressure
• Blood sugar regulation
• Cholesterol balance
• Heart muscle strength
• Stress resilience

Even a brisk 30-minute walk each day provides meaningful cardiovascular benefits.

COVID-19 and Cardiovascular Health

Scientists have investigated cardiovascular side effects reported following certain COVID-19 vaccinations, including myocarditis and clotting disorders. Research into the long-term cardiovascular effects of both infection and vaccination continues.

The Role of Chronic Inflammation in Heart Disease

One of the biggest drivers of cardiovascular disease is chronic, low-grade inflammation. Unlike the redness or swelling you see after an injury, this type of inflammation develops quietly over many years.

Inflammation may contribute to:

• Damage to artery walls
• Plaque instability
• Increased blood clotting
• Oxidative stress
• Reduced blood vessel flexibility

Reducing inflammation naturally is therefore an important part of supporting long-term cardiovascular wellbeing.

Natural Ways to Support Heart Health

While no supplement replaces a healthy lifestyle or medical care where needed, many natural foods and nutrients have been studied for their ability to support cardiovascular function.

Garlic

Garlic contains allicin, a natural compound that has been researched for supporting healthy cholesterol levels, circulation and normal blood pressure.

Hawthorn Berry

Hawthorn has been used traditionally for centuries to support healthy heart function and circulation.

It contains powerful antioxidant compounds that may help protect blood vessels from oxidative damage.

Cayenne Pepper

Rich in capsaicin, cayenne pepper has been studied for its effects on circulation and blood vessel function.

It may help promote healthy blood flow and support normal cardiovascular function when consumed as part of a balanced diet.

Magnesium

Magnesium is essential for hundreds of biochemical reactions throughout the body.

Adequate magnesium supports:

• Normal muscle function
• Healthy blood pressure
• Heart rhythm
• Blood vessel relaxation
• Nervous system health

Many adults consume less magnesium than recommended.

Turmeric

Curcumin, the active compound in turmeric, is widely researched for its antioxidant and inflammation-supporting properties.

Supporting a healthy inflammatory response may help protect blood vessels over time.

Order Turmeric here

Omega-3 Fatty Acids

Omega-3 fats found in oily fish help support:

• Healthy triglyceride levels
• Blood vessel function
• Brain health
• Normal inflammatory balance

If you rarely eat oily fish, supplementation may be worth considering.

Coenzyme Q10 (CoQ10)

CoQ10 plays a vital role in cellular energy production. The heart requires enormous amounts of energy every day, making CoQ10 an important nutrient for cardiovascular health.

Levels naturally decline with age.

Milk Thistle

Although primarily known for supporting liver health, milk thistle may indirectly benefit cardiovascular wellbeing by helping the body’s natural detoxification processes and reducing oxidative stress.

Order Milk Thistle here

Shilajit

Shilajit is a mineral-rich natural resin traditionally used in Ayurvedic medicine. It contains fulvic acid and numerous trace minerals that help support healthy cellular energy production through the mitochondria.

Emerging research suggests Shilajit may also support cardiovascular health by helping reduce oxidative stress, promoting healthy circulation and supporting mitochondrial function within heart cells. Its antioxidant properties make it an interesting addition to an overall heart-healthy lifesttyle.

Order Shilajit here

Can CBD Support Heart Health?

Interest in CBD has grown rapidly in recent years, with researchers exploring its potential role in supporting overall wellbeing.

Early research suggests CBD may help support:

• A healthy inflammatory response
• Stress management
• Healthy sleep
• Recovery after exercise
• General balance through the endocannabinoid system

Stress and chronic inflammation are recognised contributors to poor cardiovascular health, which is one reason many people choose to include CBD as part of a healthy lifestyle. However, research into CBD and cardiovascular health is still ongoing.

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The Best Foods for Heart Health

Building your meals around whole foods provides the nutrients your cardiovascular system needs. Some of the most heart-supportive foods include:

• Leafy green vegetables
• Grass-fed organic beef
• Berries
• Garlic
• Beetroot
• Walnuts
• Pumpkin seeds
• Extra virgin olive oil
• Avocados
• Oily fish
• Beans and lentils
• Tomatoes
• Pomegranate
• Dark chocolate (70% cocoa or higher)

Aim to minimise:

• Refined sugar
• Ultra-processed foods
• Trans fats
• Excess alcohol
• Smoking and vaping

Daily Habits That Support a Healthy Heart

Small daily habits often have the biggest long-term impact.

Focus on:

• Walking every day
• Maintaining a healthy weight
• Sleeping 7-9 hours
• Managing stress through meditation, yoga or breathwork
• Drinking filtered or spring water where possible
• Spending time outdoors
• Eating plenty of colourful whole foods
• Reducing exposure to unnecessary environmental toxins

Consistency matters more than perfection.

Although heart attacks and strokes remain major health concerns, many of the factors that contribute to cardiovascular disease are within our control. By reducing chronic inflammation, improving nutrition, staying physically active, managing stress and limiting exposure to environmental toxins, you can support your heart naturally for years to come.

Natural supplements such as garlic, magnesium, turmeric, hawthorn, omega-3 fatty acids, Shilajit and CBD may all have a place within a healthy lifestyle, but they work best alongside nutritious food, regular movement and positive daily habits.

Looking after your heart isn’t about finding a single miracle solution—it’s about making consistent choices that support your body’s remarkable ability to maintain balance and resilience over time.