Last week I had the pleasure of co-presenting a talk for Heart Week with Leila Lutz and Chris Mills from Momentum for Life, and Dr Jason Kaplan, Cardiologist from Sydney Cardiology.
Following are some of the highlights – my key principles for keeping your heart healthy:
1. Blood test – see your GP for a comprehensive blood test. This includes measuring heart disease (inflammatory) markers like: homocysteine, hs-CRP and apolipoproteins; nutrients such as vitamin D, red cell folate and vitamin B12; and assessment of liver function, lipid (fat) studies, insulin and glucose.
2. Debunk the fat myth and read The Skinny on Fats from the Weston A Price Foundation. Avoid detrimental processed plant and animals fats (processing also includes high temperature cooking such as barbecuing, deep frying, stir frying and pressure cooking). Avoid partially and fully hydrogenated fats or ‘trans fats’ such as vegetables oils and margarines. Replace these with fats that have been shown to lower risk of heart disease – such as extra virgin and cold pressed olive oils, and coconut oil.
3. Remove known inflammatory foods such as gluten, milk solids, and additives. When inflammation is present in the body, cholesterol can accumulate in the wall of the blood vessels and lead to heart disease and stroke. Without inflammation, cholesterol would move freely throughout the body as nature intended. It is inflammation that causes cholesterol to become trapped.
Inflammation is part of the body’s natural defense against foreign invaders, such as a virus, bacteria or toxins. When kept naturally in balance, inflammation is an excellent way to protect and heal your body from these invaders. However, if we chronically expose the body to injury – often by consuming food toxins that the human body was never designed to process – chronic inflammation occurs.
Eat whole, fresh foods that are anti-inflammatory and rich in nutrients. Ideally, enjoy 2 medium bowls of organic vegetables per day, 2 pieces of fruit, plenty of wild caught fish, pastured or grass fed meat, pastured eggs, olive oil, coconut oil, whole dairy, well prepared nuts, seeds, grains and beans — try some of the anti-inflammatory recipes in my new cookbook I Am Food.
4. Reduce caffeine intake and recreational drugs such as smoking and alcohol. See Caffeine Informer for more information.
5. Eliminate processed and refined salt. Refined salt is stripped of essential electrolytes or minerals. Additives like anti-caking agents are then added. In contrast, natural, unrefined salt retains its minerals and these have been shown to support heart health and help balance blood pressure. Choose unrefined sea, river and cave or rock salts.
6. Be gentle with your heart. Chronic stress exposes your body to persistently elevated levels of the stress hormones adrenaline and cortisol, which can promote atherosclerosis (or the buildup of plaque deposits in the arteries). Stress can also affect how the blood clots, making it ‘stickier’ and increasing the risk of stroke.
7. Pump your heart. Exercise can improve cardiovascular health by helping to control weight, improving blood lipid levels and lowering blood pressure. Exercise regularly with a qualified exercise coach who considers your current health status – including posture, nutrition, stress levels, limitations and expectations.
8. Beneficial Supplements & herbs
The following may be beneficial for improving heart health:
• Fish oil – is a rich source of anti-inflammatory omega 3 oils.
• Antioxidants – fight damaging particles in the body known as free radicals, which damage cell membranes, tamper with DNA and even cause cell death. Antioxidants, such as Coenzyme Q10 (or CoQ10) and Vitamins A, C and E, can neutralize free radicals and may reduce or even help prevent some of the damage they cause. CoQ10 has been shown to effectively help treat high blood pressure and heart failure, as well as assisting post heart attack and pre heart surgery to strengthen the heart and improve recovery.
• Hawthorn berry – has been shown to protect the heart, lowering both blood pressure and cholesterol. A study revealed that the antioxidant properties of hawthorn fruit helped to prevent oxidation or damage of human low-density lipoprotein (LDL) cholesterol. This protection is important, as free radical damage of LDL cholesterol is a precursor to plaques forming in the arteries. Hawthorn berry was also shown to protect vitamin E from damage in the body, boosting vitamin E status by 18-20%.
• Hibiscus flower – helps to regulate blood pressure and is rich in antioxidants.
• Magnesium – can help relax the blood vessel walls, reducing blood pressure. Magnesium can also assist with weight loss and lowering blood triglyceride levels.
*NB: Herb and Supplement Precaution – take dietary supplements and herbs only under the supervision of a knowledgeable health care provider, as many herbs and supplements have the potential for side effects and can interact with medications.
9. Lose weight – Being overweight, especially around the middle (intra-abdominal fat), can significantly lower metabolism, raise blood pressure and blood lipid levels and interfere with the ability to use insulin effectively.
10. The importance of Folate. Around 50% of the earth’s population appear to have genetic variants of the Methylenetetrahydrofolate reducatse (MTHFr) enzyme, which may cause them to have difficulty resynthesizing methionine from homocysteine. This can play a role in cardiovascular disease, mental illness such as depression, and other health conditions like fatigue and exhaustion. A blood test can measure your red cell folate and MTHfr levels and determine if you have this genetic variation.
A healthy heart is important for everyone. Following the simple principles of eating well, exercising and leading a balanced life – whilst avoiding damage to your arteries through smoking, drinking, stress and poor dietary choices – will go a long way towards protecting this most precious organ. Have regular check-ups with your doctor and see a qualified healthcare provider for recommendations of herbs or supplements.
References:
https://examine.com/supplements/Magnesium/
https://umm.edu/health/medical/altmed/supplement/omega3-fatty-acids
https://umm.edu/health/medical/altmed/supplement/coenzyme-q10
https://www.wellnessresources.com/studies/hawthorn_helps_protect_ldl_cholesterol_from_damage/
https://naturalmedicinejournal.com/journal/2011-07/hibiscus-hawthorn-and-heart
