Love Your Heart

Heart health is impacted by many factors and the chances are you’ve heard them all before – lifestyle, diet, stress, genetics etc. Very often we take our heart for granted until forced to look at a potential problem. Naturally prevention is always a preferred option to a treatment, however if a problem exists the underlying cause needs to be addressed. Whatever the case, it is beneficial to take stock as to whether we are doing all that we can to truly love our heart.

Genetics, age and race all have a bearing on our cardiovascular system, and if these are a cause of a problem they are difficult to address. The good news is that most other factors are usually within our control.

Heart health

Some factors that affect heart health are:

• • Elevated blood pressure – this can lead to stroke and heart attacks. Even if you do not ave high blood pressure this does not mean you are not at risk. Causes: stress, inflammation caused through poor diet, smoking and excess alcohol, insulin resistance and diabetes, excess weight, menopause and high cholesterol.
  • Unbalanced cholesterol levels – not all cholesterol is bad despite the myths.  Good cholesterol is an essential component of all cell membranes and a precursor to our steroid hormones.  It is carried through the body in particles called lipoproteins (LDLs and HDLs) which need to be balanced.  Causes of imbalances:  a modern refined diet high in sugar and trans-fats, increased levels of Omega 6 and reduced levels of Omega 3, and reduced levels of physical activity.
  • Stress
  • Diabetes Type II, Metabolic Syndrome X and insulin resistance.
  • Some medications and excessive alcohol intake.
  • Smoking.

What can we do to boost our heart health?

Lifestyle

Have you checked your blood pressure levels lately? – It is very easy to get this done by your health care practitioner or local pharmacist.

Are your cholesterol levels balanced? – Track your cholesterol levels every year. A cholesterol profile will check – total cholesterol, LDL, HDL and triglyceride levels.

Reduce stress – studies have found that stress and depression actually weaken the function of the heart. Therefore finding ways to reduce stress are important for a healthy heart, whether you enjoy exercise, yoga or meditation or  a relaxing pastime.

Exercise!

Find an effective quit smoking treatment if you are a smoker.

Limit alcohol to one standard drink daily.

Address menopause (if applicable) – oestrogen has a modulating affect on blood pressure as it maintains elasticity of the arteries. Consequently blood pressure can rise in women once their levels of oestrogen have diminished. A natural therapist can assist by looking at gut and liver health, recommending foods and prescribing herbal medicines to support oestrogen that is still available.

Check your homocysteine levels – Inflammation in the body can lead to a build up of homocysteine, a common amino acid that is toxic at high levels and which leads to early development of artherosclerosis and the formation of blood clots. The reduction of inflammation is paramount and supplementation with Vitamin B12, B6 and folic acid will help to reduce levels.

Make dietary changes – Reduce white and other refined foods (sugar, white flour), emulsified and trans fats in order to decrease inflammation and the risk of atherosclerosis. (See below for foods that assist heart health).

Eliminate intake of table salt (sodium chloride) – instead use salts such as Celtic Sea Salt and Himalayan Salt which are alkaline and contain a broad mineral profile.

Ensure a correct balance of Omega 3-6-9 essential fatty acids in your diet – When Omega-6 levels are higher than Omega-3 levels they increase inflammation within the body. Omega-3 acids help to lower triglycerides and decrease the risk of heart attacks, decrease blood pressure and systemic inflammation. Omega-6 helps to decrease blood pressure.

Wonderful heart friendly foods we can use in our diet:

Garlic – traditionally used in Western herbal medicine to support cardiovascular health, this commonly used vegetable helps to reduce high blood pressure and high cholesterol reducing the risk of heart attack. It is useful in slowing the development of atherosclerosis. Use garlic that is organic or biodynamic and cook it up with your vegetables, meat and asian dishes or crush a raw clove in your salad dressing.

Turmeric – a wonderful spice has valuable cardioprotective properties. Research has found that turmeric extract reduces the risk of heart attack after by-pass surgery by 56%. It has also been shown to be almost as effective as exercise in improving vascular function in post-menopausal women, as well as improving heart muscle stress tolerance. Other studies found it reduces cholesterol and plaque build-up. Turmeric can be easily regularly used in foods such as curries, soups, stews, teas and cooked with vegetables. For optimum absorption cook it with oil and black pepper.

Flaxseeds – scientific research is now finding that flaxseeds have heart friendly properties. These studies have found that ‘dietary flaxseed can retard the progression of atherosclerotic plaques’. Flaxseeds can be sprinkled on muesli or over salads and thrown into smoothies.

Antioxidant foods – such as berries, beetroots, pomegranate, green tea and turmeric will assist the body to fight oxidation and subsequent inflammation in the body.

Potassium foods – potassium is an essential nutrient for maintaining fluid and electrolyte balance in the body. A deficiency can lead to hypertension. The safest way to ensure correct potassium balance in the body is through the food you eat, and those that contain potassium include white beans, dark leafy greens, baked potatoes with skins on, dried apricots, avocado, salmon, natural yoghurt, white mushrooms and bananas.

Magnesium rich foods – the mineral magnesium is associated with lowering the risk of coronary heart disease and stroke. Together with calcium it is essential for regulating heart rhythm. It can be found in many foods that are easily incorporated into the daily diet and these include sesame seeds, sunflower and pumpkin seeds, dill, basil, broccoli, almonds, Brazil nuts, spinach and cacao.

High fibre foods – such as oats, psyllium, fennel and pulses all help as insoluble fibre binds with cholesterol so it’s removed through waste.

Omega-3 foods – eat foods such as oily fish (salmon, tuna, mullet, sardines), green leafy vegetables, flaxseeds, walnuts and chia seeds regularly to ensure a good supply of Omega-3 in the diet.

Supplements can support dietary and lifestyle changes:

However some have contraindications with medication.
(It is best to check with your natural health care or medical practitioner):

To help balance cholesterol: Vitamin E (mixed tocopherols), CoQ10, Vitamin C, Vitamin B3 (nicotinic acid), fish oil (Omega 3), holy basil, turmeric, skullcap and red rice yeast. When cholesterol is an issue it is important to support liver function with herbs such as milk thistle, globe artichoke, and schisandra.

For reducing blood pressure: CoQ10, garlic, fish oil (Omega-3), Vitamin C, calcium and magnesium, green tea and the herbs hawthorn, gotu kola and olive leaf.

If you wish to have more information on these herbs and supplements and dosages, or if you have questions, please feel free to contact me.

Whether you have a problem or not, it is beneficial for us to nurture the health of our heart as a healthy cardiovascular system is vital to our general well being.

(References are available on request)