Heart Supporting Nutrients and Herbs
The heart is an amazing feat of biochemical engineering. Each day it beats around 100 000 times, circulating more than 14 000 litres of blood through an estimated 100 000km of blood vessels. It manages this big task with the help of a meshwork of specially adapted muscle cells that spread electrical impulses to one another in a beautifully orchestrated symphony.
The heart also affects and reflects our emotional state, as its rhythm is often influenced by the condition of the nervous system. Daily stress, nervous tension and heartbreak can interfere with the heart’s activity, leading to palpitations, lack of sleep and a racing mind.
The best way to prevent acute cardiac issues is to keep the heart healthy by supporting the physical apparatus of the circulatory system and balancing the emotions.
Heart-Friendly Nutrients
Antioxidants
Antioxidants protect the heart and arteries from the damaging effects of free radicals. The following will help to provide comprehensive antioxidant support:
Vitamin C and E, and co-enzyme Q10: Together these work to prevent inflammation, reduce clotting, repair blood vessels and help raise levels of high-density lipoprotein (HDL – the ‘good’ cholesterol). A combination of fresh fruit and vegetables, nuts, seeds, fish and chicken provides a good distribution of these nutrients. To bridge nutritional gaps, a high-quality multivitamin/mineral complex may also be helpful.
Phytonutrients: These potent anti-inflammatory and antioxidant compounds are largely found in fruit and vegetables. They include the carotenoid lycopene, which, when taken at doses of over 20mg a day, has been linked to a 47% reduction in heart attacks. Cooked tomatoes are a particularly rich source of lycopene.
Selenium, manganese, copper and zinc: They are all key components of antioxidant systems within the body. Copper depletion is fairly common and has been linked to an increased risk of heart attack. Liver, kidney and cocoa are rich sources of copper. Good levels of selenium, manganese and zinc are found in nuts (particularly Brazils), seafood and whole grains. As additional support, a well-balanced multivitamin/mineral may also be helpful.
Omega-3 fatty acids
The omega-3s help to reduce inflammation of the arteries, lower the tendency to clot, can reduce levels of low-density lipoprotein (LDL – the ‘bad’ cholesterol), and increase levels of HDL cholesterol. Although oily fish is a rich source of omega-3s, it also tends to attract environmental pollutants such as dioxins and PCBs (poly-chlorinated biphenyls). To minimize exposure to these toxins, opt for smaller fish further down the food chain. Both fresh and tinned sardines as well as herring and mackerel twice a week, are excellent options. When supplementing, look for high-quality, purified brands that supply daily intakes of 120 - 360mg EPA and 80 – 240mg DHA. Use omega-3s with caution if you are taking other anti-clotting agents.
The B Vitamins
Folic acid and vitamins B6 and B12 are key heart health nutrients, as they are directly involved in helping the body recycle a compound called homocysteine. Excess homocystein is associated with an increased risk not only of heart disease but also of cancer, dementia and Alzheimer’s disease. Liver, nuts and leafy greens combine to provide good levels of these nutrients, while several supplement formulations are designed to target elevated homocysteine. Look for those with added betaine (also called TMG or trimethylglycine), as some individuals can not metabolise folic acid. Homocysteine levels can be measured with a simple blood test that can be arranged through a doctor or other qualified health professional.
Key Minerals
Sodium and potassium work together in a finely balanced double act to control fluid balance as well as muscle contraction and relaxation. Not surprisingly, imbalances between the two can have significant implications for heart function. Most modern diets tend to be high in sodium and low in potassium – a major factor contributing to heart attacks and stroke, particularly in the overweight. Moderating intake of foods with added salt (chips, processed foods) and increasing consumption of potassium-rich foods (lentils, kidney beans, chickpeas, bananas, avocados) can be helpful strategies.
Note: Excess potassium can be dangerous if you have kidney disease. Blood pressure-lowering drugs called ACE (angiotensin-converting enzyme) inhibitors can also increase potassium levels. If you are taking this medication, have a family history of kidney problems or suspect that your kidney function may be compromised, refer to your doctor or another qualified health professional who can arrange for appropriate blood tests.
Calcium and magnesium are another starring duo, working together to promote normal muscle contraction and relaxation without causing muscle spasms (uncontrolled contractions). The heart is particularly sensitive to low magnesium levels, and depletion has been associated with an increased risk of sudden cardiac death. Magnesium has also been referred to as nature’s tranquilliser, as it acts as a natural sedative, helping to calm jangled nerves and improve sleep. As for calcium, clinical trials have repeatedly demonstrated its blood pressure-lowering affects. Spinach, beans and nuts are rich sources of both minerals. The elderly, pregnant women and anyone with a high intake of alcohol may be at risk of calcium and/or magnesium deficiency and could benefit from additional supplementation with a well-balanced multivitamin/mineral complex. The standard calcium/magnesium ratio is 2:1.
Herbal Tonics
Hawthorn: Contains powerful chemicals called flavonoids that help increase blood flow, improve the pumping capacity of the heart and reduce clotting. Use hawthorn with caution if you are taking other blood pressure medications, as it can enhance their activity.
Garlic: Has an impressive array of cardio-protective properties. It helps reduce LDL cholesterol and triglycerides while raising HDL levels, inhibits blood clotting, actively promotes the breaking down of blood clots and acts as a powerful antioxidant.
Ginkgo biloba: Has a powerful effect on the circulation, as it stimulates blood vessels to widen, inhibits the formation of clots and scavenges free radicals. Use with caution if you are taking other ant-clotting agents.
Motherwort: Is a member of the mint family and has long been used as a heart tonic. It is a natural sedative and helps to calm a racing heart caused by anxiety or nervous tension.
General Guidelines
1. Achieve and maintain a healthy weight
2. Eat 3 balanced meals a day. Choose smaller meals with fruit as snacks. Try to eat at least 7-9 portions of vegetables/fruit per day.
3. Follow a low fat diet – avoid visible fat, choose low-fat products, and limit fats in food preparation. Steam, bake or grill instead of frying. Saturated fats contribute to elevated cholesterol levels. Replace saturated fats with mono- and poly-unsaturated fats. (See attached list). Eat cholesterol-rich foods in moderation.
4. Certain fish and plant products are good sources of W-3 fats. (See attached list). W-3 fats are especially important to prevent blood clots. Try to eat W-3 rich fish 1-2x/week. Linseed, linseed oil and Canola products are also sources that could easily be included in the diet.
5. Legumes play a very important role in lowering cholesterol. It also contains nutrients that prevent blood clotting. Try to include legumes 2-3x/week in your diet.
6. Follow a high-fibre diet. Soluble fibre assists in cholesterol maintenance. It is important to include 10g soluble fibre daily in your diet.
7. Include good sources of natural anti-oxidants. The best sources are dark green, bright yellow and Vitamin C-rich fruit and vegetables. Rooibos and green tea are also good sources. Try to include garlic and onions in your daily cooking routine.
8. Various other nutrients are very important in preventing heart disease - folic acid, Vitamin B6, and Vitamin B12.
9. Restrict the intake of alcoholic drinks to 1-2 tots of spirits or 1-2 glasses dry wine, preferably red.
10. Use salt sparingly.
11. Drink 6-8 glasses water per day. Restrict your intake of beverages containing caffeine to 2 cups of coffee or 4 cups of tea per day.
12. Use sugar in moderation.
13. Regular exercise is essential for heart health.
14. The following supplements are recommended: 1mg folic acid; 50ug Vitamin B12; 10mg Vitamin B6 (it is available in combination); and Vitamin E: 166mg/ 200IU– 332mg / 400IU.
