Heart-Healthy Living

By Ella O., Nutrition Advisor

World Heart Day aims to inspire action to encourage heart-healthy living across the world. Read on for our expert nutrition tips to support a heart-healthy lifestyle. *

The cardiovascular system can be weakened from physiological factors -high cholesterol and hypertension - and become vulnerable as a result of habitual risk factors such as:

• Living under stress
• Smoking tobacco
• Drinking excessive alcohol
• Eating an unhealthy diet
• Not enough exercise
• Inadequate sleep

The good news is that there is a lot we can personally do to protect our hearts. Reducing risk factors such as unhealthy diet and physical inactivity can prevent at least 80% of premature deaths from heart-related conditions according to the World Heart Federation.

Optimising our nutrient intake

Changes to your diet and the addition of certain supplements may help reduce related risk factors. Above all, adopting a balanced and varied diet is key. The well-researched ‘Mediterranean Diet’ is considered a healthy diet offering cardioprotective benefits. Fuel and nourish your body with at least the recommended 5 portions of fruit and veg a day, flavonoids- found in a diet abundant in fruit and vegetables – have been shown to exert antioxidant and anti-inflammatory activities. Research suggests that these phytonutrients may have cardioprotective properties. Some foods especially rich in bioactive compounds include grapes (resveratrol), tomatoes (lycopene), apples, olives/olive leaf (oleuropein), berries, 100% cocoa (cacao) and green tea.

Oats are a tasty breakfast or snack option if you are wanting to increase fibre and nutrient levels. The beta-glucan compounds found in this cereals’ cell walls may help maintain normal blood cholesterol levels.

Shop it:  Nature’s Answer Olive Leaf

Shop it:  Organic Traditions Cacao Powder

Shop it:  Organic Traditions Premium Matcha Tea

Heart-loving Omega 3s

Take care to cut out trans fatty acids (trans-fats) from your daily diet, as these have been shown to be detrimental to cardiovascular health. Also named partially hydrogenated oils, these bad guys can be found in foods such as margarine, vegetable shortening, fried foods and baked products such as biscuits and pies. Consuming the ‘good’ oils such as olive oil and Nutiva Organic Hemp Oil (suppling omega 3 fatty acids as alpha-linolenic acid) may contribute to the maintenance of normal blood cholesterol levels.

Containing the essential fatty acids EPA and DHA, Omega 3 fish oils are known to contribute to the maintenance of normal blood pressure and normal cardiac function. If you are not too keen on regular meals of oily seafood such as sardines and mackerel, a pure supplement of quality omega 3 fish oil is ideal. Nature’s AnswerLiquid Omega-3 is obtained from sustainably caught, deep-sea fish, with added (great-tasting) orange oil and Quik-sorb plant extracts for fast and efficient absorption, providing over 3 months’ supply.

Shop it:  Nutiva Organic Hemp Oil

Shop it:  Nature’s AnswerLiquid Omega-3

Hawthorn Berry

Also known as Crataegus, a term derived from the Greek word “strength” hawthorn has been traditionally used throughout history as a tonic to support a healthy circulation.  Nature’s Answer Hawthorn Berry is an alcohol-free liquid extract delivering a concentrated daily dose.

Shop it:  Nature’s AnswerHawthorne

Finally, be kind to your heart with our stress-busting tips, click here

*If you are taking medication or under medical supervision, please consult your healthcare practitioner before taking any food supplement or herb, as these may be contraindicated. The claims are based on clinical research, are not aimed to diagnose, treat, cure or prevent any disease. Food supplements should be used within the framework of a healthy lifestyle and not used as substitutes of a varied and balanced diet.

References:

Mulvihill EE, Huff MW. Antiatherogenic properties of flavonoids: implications for cardiovascular health. Can J Cardiol. 2010 Mar;26 Suppl A:17A-21A. doi: 10.1016/s0828-282x(10)71056-4. PMID: 20386755.