Every February an abundance of red and pink heart shapes fill the media! This year, maybe these Valentines Day tributes can act as a kind reminder to take a look at our own hearts health.
Whether you have a strong family history of heart disease or not, striving to take care of this very important organ — is an essential part of having a ‘prevention policy’ for your own life.
Omega 3’s
Certain nutrients are very important for a properly functioning heart. One of these major nutrients is essential fatty acids, specifically omega 3s.
The typical North American diet currently provides plenty of omega 6 essential fatty acids (also known as linoleic acid). These fatty acids can come from fried foods, crackers, cookies and other snacks. Too much of these foods can leave us in an inflammatory state, so balancing the effects of too many omega 6 fatty acids is a must for keeping your heart healthy. The anti-inflammatory action of omega 3 fatty acids (alpha-linolenic acid), is a great start to doing just that!
They are called essential fatty acids because the body is incapable of making them on its own, so it is essential that they are obtained them from the diet or supplementation.
Small amounts of omega 3’s can be found in foods such as nuts and seeds and fatty tissues of cold water fish. But, since we often consume too many over-processed omega 6 foods — we usually do not get the amounts of omega 3’s from foods needed to balance the overconsumption of omega 6’s.
Supplementing with omega 3 essential fatty acids, provide an easy way to receive the correct daily amount of essential fatty acids. Look for a formulation that contains two types of omega 3’s; eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) derived from small wild fish.
Another beneficial effect of omega 3’s is their ability to reduce the viscosity of the blood, similar to the blood thinning effect of certain medications but without the side effect of disrupting the stomach lining. It can also have a positive effect on a healthy blood lipid profile (eg. cholesterol, LDL and HDL) by reducing plaque build-up and allowing for properly flowing blood in the vessels.
There are specific nutrients that are aimed to heal and provide the heart to work optimally.
Coenzyme Q10 (ubiquinol) is a powerful antioxidant that gives energy to the heart muscle cells and helps to lower blood pressure and maintain healthy cholesterol. In fact, pharmaceutical treatments like statins (cholesterol-lowering medication) lower the level of Coenzyme Q10, leaving a serious deficiency of this important nutrient that is important for the whole body, not just the heart.
Magnesium is a natural muscle relaxant which will relax the blood vessels, thereby reducing blood pressure as a result. Vitamin B12 and folate are also important for certain enzymes in the body that remove homocysteine, an inflammatory marker, from the blood. High levels of homocysteine contribute to plaque build-up causing atherosclerosis.
Herbal Medicine
Many studies show that certain herbs are extremely beneficial in improving and maintaining heart health. Garlic extract helps to lower cholesterol and triglyceride levels by slowing the platelet aggregation which helps to prevent heart attacks.
Grape seed extract is an extremely rich antioxidant which overall protects the integrity of the inner lining of the blood vessels.
Hawthorn extract is perhaps a little less known, but a powerhouse of an herb in its ability to interact with enzymes in the heart to increase the pumping force of the heart and eliminate arrhythmias. It dilates the coronary arteries to improve circulation and oxygen levels and it can even improve LDL and HDL levels in the blood, thus decreasing plaque build up.
CanPrev’s Healthy Heart is formulated with all of the above nutrients in therapeutic dosages to help the heart with many complex health issues, such as high cholesterol, high blood pressure, heart attack, stroke and valve disorders.
Taurine
Another supplement that was formulated with heart health in mind was CanPrev’s Magnesium + Taurine, B6 and Zinc. Now, it was created for people looking for a magnesium supplement that also provided some cardiovascular support.
Taurine acts as an antihypertensive, antiatherogenic and antioxidant to help treat coronary artery disease, ischemia, congestive heart failure and hypertension. Vitamin B6 was added to this formula because it used in the synthesis of taurine.
Remember to speak with your healthcare provider before beginging any new supplement regime.
Nutrition
Besides supplementation, dietary factors are of course important!
An excellent way to start a heart healthy day is with oats. They naturally contain beta-glucan which is a type of fiber that helps reduce cholesterol and boosts the immunity!
Extra virgin olive oil, in the amount of 2 tbsp per day, can help to lower overall cholesterol and improve one’s overall blood lipid profile. But, it is important to use it cold, or adding to food once it is cooked. Olive oil has a low smoking point, so frying, cooking or baking with it can burn this beneficial oil which decreases its phytochemical and antioxidant value.
Dark Chocolate (containing at least 70% cocoa) and red wine have benefits too, mainly from their antioxidant properties. But moderation, of course, is key. Even a consistent amount of exercise such as 20 minutes a day of moving your body, (like fast past walking) can help with improving your overall heart health.
Laughter
We also recommend a daily dose of laughter and spreading love, to improve your own hearts happiness and wellbeing.
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