HEART AGE: 20 YEARS
Until recently, it was thought that the heart could not renew itself. However, a study at New York Medical College in the U.S.A found that the heart is actually dotted with stem cells that rejuvenate it at least three or four times over a lifetime.
A healthy diet is the first step toward a healthier heart. Eating lots of vegetables, fruits, beans, whole grains, healthy fats like olive oil, and lean protein like fish and chicken, is essential for maintaining a healthy heart and for preventing heart attacks and strokes.
Nutrients:
Ubiquinol:
Ubiquinol is a nutrient that plays a crucial role in a cell’s ability to extract energy from food. Because the heart is the hardest working muscle in your body, it’s essential that your heart have a constant supply of ubiquinol so it has energy to do its work. This nutrient decreases with age. It reduces oxidative stress and increases antioxidant enzyme activity, relieving symptoms of cardiovascular disease. It’s safe and well tolerated.
Cholesterol prescribed medication, notably statins, can deplete ubiquinol, therefore anyone taking a statin drug should consider taking ubiquinol supplements.
Omega-3 Fatty Acids:
Omega-3 fatty acids, found in fatty fish, are essential nutrients that help reduce inflammation caused by atherosclerosis. They also lower levels of triglycerides, fatty blood components that block your arteries. High triglyceride levels are linked to atherosclerosis and diabetes. Omega-3 fatty acids are linked to lower blood pressure, better blood lipid profiles, including lower triglycerides, and a reduced risk of death from heart disease.
Pomegranate:
Pomegranate juice has been consumed for centuries, with the belief that the ruby red fruit promotes health. Powerful antioxidant chemicals in pomegranate fruit and juice may help reverse atherosclerosis and lower blood pressure.
Garlic:
Not only does it make just about anything taste delicious, it could also slightly lower blood pressure. It may slow the build-up of plaque in your arteries, lowering your risk of blood clots. Research shows that both garlic in food and in supplements may help.
Fiber
Found naturally in fruits, grains, vegetables and legumes, fiber cuts down the amount of cholesterol your body soaks from food. Try to get at least 25 to 30 grams of it everyday. It’s best to get your daily dose from your diet, but supplements are a valuable option. there is good evidence that psyllium husks binds with cholesterol and can lower the bad cholesterol or LDL.
Cinnamon
Cinnamon helps the heart in several way. Studies found that a small daily dose of cinnamon decreased levels of total cholesterol, “bad” LDL cholesterol, and triglycerides, a harmful type of blood fat. It also lowered blood sugar, protecting against diabetes, which increases the risk for heart attacks and strokes.
Curcumin : the active constituent of turmeric
This substance is found in turmeric and gives the spice its rich, yellow colour. It offers a bonanza of benefits for the heart, research shows it’s preventing dangerous blood clots, lowering cholesterol, and reducing inflammation that leads to heart attacks and strokes. It may also guard against heart failure, when the heart doesn’t pump blood as well as it should. It’s improving the health of blood vessels.
Berberine: Active constituent found in herbs like Golden Seal, Oregon Grape and Barberry.
Research shows it helps the heart in several ways, including lowering LDL cholesterol and triglycerides and increasing HDL cholesterol. It also improves blood sugar levels.
Magnesium and Potassium
Magnesium depletion can contribute to hypokalemia or low potassium by increasing urinary potassium losses. It can also increase the risk of cardiac arrhythmias by decreasing intracellular potassium concentrations. More than 50% of individuals with clinically significant low potassium might have magnesium deficiency. Magnesium will reduce blood pressure and is good for overall heart function.
Diet and Exercise
Increase these foods:
- Garlic and onion
- Carrots, broccoli, green leafy vegetables
- Berries, grapes and cherries
- Water, up to two litres a day
Increase aerobic exercise to at least 40 minutes 3 times a week.
Christine Gozlan
B.H.Sc. Naturopathy
Dip. Herbal Medicine
Dip. Nutrition