Atrial fibrillation is an alteration of the heart rhythm characterized by a rapid and irregular heartbeat. Although it is treatable, it can develop into a serious condition that requires medical attention. If you experience palpitations, abnormal heartbeat, weakness, lightheadedness or shortness of breath, do not hesitate to consult your doctor. After your visit, you can use some natural methods to treat atrial fibrillation and improve the heart's ability to pump blood properly. It is likely that your doctor will prescribe some medications, so always follow his therapeutic indications to recover in the best way.
Steps
Part 1 of 3: Correcting the Power
Sometimes atrial fibrillation is the result of a poor diet. Hypertension and cholesterol favor its development, so by changing some eating habits it is possible to reverse the course. With a healthy diet, low in fat, salt and sugar, it is possible to improve the general state of health and keep this pathology at bay. However, as these changes may not be enough, it is imperative to take medications prescribed by your doctor as well.
Step 1. Increase your intake of fruits and vegetables to protect your heart
A diet rich in vegetables helps lower cholesterol, lower blood pressure and lose weight, while protecting the heart from the risk of arrhythmias. You don't have to become a vegetarian, but just eat fruit or vegetables with every meal so that you have enough vitamins and nutrients to improve heart health.
Eat at least 4 servings of fruit and 5 of vegetables a day. It is not difficult if you calculate at least 2 servings with each meal and a few snacks throughout the day
Step 2. Get protein from lean or plant-based sources
Lean protein sources are low in saturated fat, making them better suited for heart health. Opt for white meat, eggs, fish, and plant foods to increase your intake of heart-healthy proteins.
- Excellent vegetable protein sources are nuts, seeds, legumes, soy and beans.
- Red meat and dark chicken meat are high in saturated fat, so limit their consumption. If you eat poultry, remove the skin to reduce your saturated fat intake.
Step 3. Eat 1-1.5g of omega-3s per day
Omega-3s are healthy fats that alleviate the inflammatory processes in the body and promote heart health. In general, everyone should get at least 1-1.5g per day through their diet.
Excellent sources of omega-3s are fish (1-1.8g in 30g), vegetable oils (1.3g per tablespoon), nuts (2.5g in 30g) and flaxseed (2, 3 g in 30 g)
Step 4. Go for whole grains
Refined flours are likely to increase heart rate, triggering the symptoms of atrial fibrillation. Conversely, whole grains provide a slower energy release, which does not tire the body. Then, replace white bread and cereals with their whole-grain alternatives.
In general, all foods that do not undergo refining processes are healthier than their respective white variants. For example, white rice is refined, so it's best to focus on wholemeal versions
Step 5. Limit your salt intake to 2300 mg per day
Salt raises blood pressure and could aggravate atrial fibrillation. Doctors recommend not exceeding 2300 mg per day to safeguard heart health. This way you can keep your blood pressure under control.
- Get in the habit of reading nutrition tables to find out how much salt the foods you buy contain. Also, avoid over-salting your dishes.
- Your doctor may recommend that you follow a low-salt diet, limiting your intake to 2300 mg. Patients with heart problems are sometimes advised not to exceed 1500 mg. Always follow the directions given by your doctor.
Step 6. Avoid fatty, processed and fried foods
All of these foods contain a large amount of saturated fat, salt, harmful chemicals and calories. It is preferable to reduce its consumption. If you can, opt for fresh foods and less elaborate dishes.
- 2300 mg of salt equals about 2.5 tablespoons, so it's easy to exceed the recommended amount. Pay attention to how much salt you put on your dishes.
- This recommendation also applies to processed meats, such as cured meats, which are usually high in salt.
- When cooking, try using the oven or roasting. That way, you won't have to add any oils or fats.
Step 7. Watch out for sugar
Added sugars have no nutritional value and can increase body weight and blood pressure. It is best to eliminate them as much as possible to safeguard heart health. The recommended limit is 25-35g per day, so try to stay well below this threshold.
- You may think that only sweets contain sugar, but many packaged foods are rich in it. Get in the habit of reading nutritional tables to realize this. You will likely be surprised at how much sugar some foods contain.
- Added sugars are different from those naturally found in foods, such as fructose. The latter should not be eliminated from one's diet.
Step 8. Follow the Mediterranean diet
Some doctors recommend their patients to adopt the Mediterranean diet because it involves consuming healthy fish and oils, while limiting salt, fats, and processed foods. If you want to follow an effective nutritional plan, this diet is a real lifestyle, more than just a list of foods.
Part 2 of 3: Changing Your Lifestyle
Some aspects of one's way of life can also favor the onset of atrial fibrillation. Being overweight, sedentary lifestyle and the intake of certain substances risk contributing to the development of this heart disease. In addition to correcting your diet and following your doctor's directions, try making some changes in your daily life.
Step 1. Get moving every day to improve heart health
Done regularly, physical activity is good for the heart and can improve the symptoms that accompany atrial fibrillation. Aim for 30 minutes of gymnastics 5 to 7 days a week. This way you can strengthen the heart muscle and regulate blood pressure.
- The best activity for heart health is aerobic. Try walking, running, biking, swimming, and other cardiovascular exercises to get the most benefits.
- If you feel your heart beating too fast while exercising or feel faint, lightheaded, or out of breath, stop and rest. You probably got tired.
- However, don't overdo it. Excessive physical exertion can put you at a higher risk of atrial fibrillation episodes.
Step 2. Try to keep your body weight within the normal range
Being overweight increases the risk of atrial fibrillation and other heart problems. In this case, consult your doctor to determine your ideal weight. Then, work out a meal plan and exercise program to achieve and maintain it.
- By following a healthy diet that preserves heart health and practicing physical activity to keep atrial fibrillation at bay, you will also be able to lose weight.
- Avoid drastic or extreme diets. Rapid weight loss is not good for the heart, especially in the case of atrial fibrillation.
Step 3. Reduce stress to lower blood pressure
At high levels, stress is likely to raise blood pressure and worsen atrial fibrillation episodes. If you are under constant tension, take some steps to relax and relieve the stresses that strain your heart.
- Some relaxation exercises, such as deep breathing and meditation, can clear your mind and relieve stress. Regular exercise can also reduce it.
- A great way to relieve tension is to cultivate your passions. Try to dedicate part of the day to your hobbies.
Step 4. Limit your caffeine intake
Although it is not clear whether this substance actually increases the severity of atrial fibrillation, it is nevertheless capable of altering the heart rhythm. Therefore, do not consume more than 400 mg of caffeine per day - corresponding to about 5 cups of espresso - to avoid worsening the situation.
- If you are very sensitive to the effects of caffeine, you should eliminate it altogether.
- Remember that energy drinks contain much more caffeine than a cup of American coffee and sometimes even more than is allowed in a day. Avoid them altogether.
Step 5. Moderate your alcohol intake
One of the triggers of atrial fibrillation is excessive alcohol consumption. So, limit yourself to drinking an average of 1-2 glasses a day to avoid triggering the symptoms of this condition.
If an episode occurs even after 1 or 2 drinks, you are probably very sensitive to the effects of alcohol. In this case you have to avoid it altogether
Step 6. Stop smoking or using drugs
Smoking and drugs cause adverse effects on overall heart health and risk increasing the severity of atrial fibrillation episodes. Hence, it is preferable to avoid these substances altogether. Stop smoking as soon as possible or never start.
- Passive smoking can also cause problems, so don't let anyone smoke indoors.
- All drugs are harmful, but stimulant drugs are especially harmful in the case of atrial fibrillation. They include cocaine, amphetamines, crack and ecstasy.
Part 3 of 3: Consider Alternative Medicine and Food Supplementation
Some alternative treatments can improve heart conditions in the case of atrial fibrillation. However, research is lacking and it is unclear whether these remedies represent a definitive cure. You can try them if you want, but consult your doctor first. In case of heart disease, it is necessary to exclude problems and negative effects associated with the use of therapies and supplements.
Step 1. Consider acupuncture to reduce stress and tension
There is little evidence that acupuncture is effective against atrial fibrillation, but some people find it helpful. It could have indirect benefits because it relieves stress and anxiety, thereby regulating blood pressure and heart rhythm. Give it a try to see if it works.
- Contact an acupuncturist licensed for this activity, who can guarantee the safety and health of patients.
- Explain your problem to him. It will adjust the pressure on the acupoints based on your symptoms.
Step 2. Take fish oil supplements to increase your omega-3 intake
In high doses, these fatty acids help improve heart health and prevent cardiac arrhythmias. In addition to getting them through your diet, try taking them in the form of fish oil tablets and see if they help you.
- Daily doses vary according to the strength of the tablets, but 1000 mg is the recommended requirement. Follow the instructions on the package insert.
- If you are a vegetarian, you can opt for seaweed or plant-based supplements containing omega-3s instead of fish oil supplementation.
Step 3. Consider coenzyme Q10 to normalize heart rate
It is an enzyme that can relieve inflammation and regulate the heart rhythm. Try taking it as a supplement if other treatments have been ineffective.
- It is typically used in dosages between 50 and 200 mg, so follow your doctor's instructions.
- Your doctor may recommend that you take this enzyme if you are on medication that can alter your heart rate.
- Coenzyme Q10 may interfere with the action of blood thinners, so avoid taking it in this case.
Step 4. Try a taurine supplement
Although the reason is not known, taurine supplements appear to protect the heart and regulate its beating. Ask your doctor if it's indicated for your health condition, and if so, give it a try to see if they work.
According to studies, the dosage is between 10 and 20g per day, but follow the instructions given by your doctor
Health reminder
Although it is possible to treat atrial fibrillation with natural remedies, it is still a condition that needs medical attention. If you have any symptoms, do not hesitate to consult your doctor. After that you can resort to some treatments not recognized by official medicine by continuing to inform the doctor and have you examined if you notice a worsening of your health conditions.
Warnings
- Always consult your doctor before making any changes to your diet or taking supplements, especially if you have a heart condition such as atrial fibrillation.
- An excessive intake of vitamins in the body, especially vitamin D, can trigger atrial fibrillation phenomena, so never take supplements without first consulting your doctor.
