Every minute, the heart pumps 5.6 litres of blood through 96,560 kilometres of blood vessels. That’s a whopping 2.4 times around the earth - each minute! It’s transporting nutrients and oxygen to the rest of the body, diverting waste products to detoxifying organs, and managing invaders with the immune system. The heart is by far the busiest muscle in the body and its many jobs are obviously vitally important. From diet, lifestyle, and supplements, here are our top tips to give your heart the royal treatment.
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Choose a nutrient-dense diet
A nutrient-dense diet filled with colourful vegetables, fibre, and good healthy fats is always a great idea. Chances are you already know which foods are not so heart-healthy - fried, low fibre and low nutrient foods filled with refined sugar. Find a balance that works for you - don’t deprive yourself of tasty treats but try to choose nutrient-dense foods more often than not.
Eat your veggies
Vegetables are filled with heart-healthy anti-inflammatory compounds, antioxidants, vitamins and minerals. Challenge yourself to fill half of your lunch and dinner plate with colourful vegetables. Heart-healthy vitamin K can come from supplementation as well as from green leafy vegetables like kale, chard, spinach, and parsley which can help inhibit calcification of the arteries. Beets can naturally lower blood pressure by producing nitric oxide. Celery has long been touted for its cardiovascular benefits, don’t forget to keep the leaves, they work well chopped up in soups, stir fry, or fresh juice.
Fibre is naturally found in most fruits and vegetables, but you can also increase your intake with nuts and seeds, chia, beans, legumes, and whole grains. Fibre is always a great option to keep digestion running smoothly, but it’s also effective in managing triglyceride levels and removing excess cholesterol excreted by the gallbladder.
Omega-3 fatty acids can help improve high blood pressure, cholesterol, triglyceride levels. Not a fan of fatty fish? A Krill oil supplement is a great option to increase omega-3 levels and get a dose of the potent antioxidant astaxanthin.
Skip the sugary sports drinks and head straight for the water. If you desire more flavour - try adding freshly squeezed lemon juice or a few slices of cucumber.
Create a low-risk lifestyle
Low-risk lifestyle choices can impact our long-term health significantly. Aim to make small, sustainable changes over time and be kind to yourself along any transformation journey. A positive and supportive state of mind also proves to be beneficial for our heart and overall well-being.
- Stress management: Stress itself can lead to cardiovascular events or detrimental coping mechanisms such as smoking, drinking, and eating greasy or sugary comfort foods. Find healthy ways to manage stress as much as possible like deep breathing, therapy, gratitude, exercise, reframing situations, or all of the above!
- Quality sleep: Both quality and quantity are important when it comes to sleep. Lack of sleep has been linked to several chronic diseases including cardiovascular disease.
- Regular exercise: Movement and activity are beneficial for more than just heart health. Exercise benefits brain health strengthens the immune system and keeps the digestive tract moving. Whether it’s a yoga class, high-intensity interval training, or a brisk walk around the block get your body moving.
- Regular check-ups: The health of your cardiovascular system is quantified by things like cholesterol, blood pressure, inflammatory markers, and triglyceride levels. It’s helpful to be in the know when it comes to these numbers - ask for a copy of your blood work and compare the results from year to year to see where you stand and if you might benefit from any changes.
Our favourite heart-healthy supplements
- Krill oil: These heart-healthy omega-3 fatty acids naturally contain astaxanthin, a potent antioxidant. Krill oil is a sustainable and effective option to protect the heart, reduce inflammation and help to promote healthy cholesterol and triglyceride levels.
- Inno-Q-nol: CoQ10, an antioxidant found in our cells, has several important roles in the body including energy production, scavenging for damaging free radicals, and proper muscle function. As we age, CoQ10 levels begin to drop, which is why supplementation is so important. Inno-Q- Nol contains ubiquinol, the most bioactive, stable form of CoQ10, ensuring successful absorption every time.
- Red Yeast Rice: Red yeast rice paired with CoQ10, choline, lecithin, phytosterols, vitamin D3 and C, promotes healthy cholesterol levels and provides comprehensive support for the cardiovascular system.
Learn more about Innovite formulas here. Pioneers in natural health since 1983.