Foods & Supplements for the Heart, A Holistic Approach
When thinking of methods of supporting heart health, we must approach things in a holistic way.
As we discussed in our previous blog, heart health involves a wide variety of factors that can range far beyond simply whether one’s LDL or Total Cholesterol is raised. It can also involve genetic factors, inflammation, and oxidative stress, which can damage the blood vessel wall. While certain medications may suppress enzymes that assist in the production of cholesterol, a nutritive or herbal approach tends to address multiple aspects of heart health on the whole.
Dietary and lifestyle factors to consider for heart health:
The Mediterranean Diet: High in fruits and vegetables, whole grains, legumes, and cold water fish with a sparing amount of lean and organic, pasture-raised meats.
Hawthorne: A traditionally used berry that is rich in polyphenols, a type of antioxidant known to support blood vessel health. Research shows that it is able to increase coronary artery blood flow, lower blood pressure, and improve LDL Cholesterol and Triglyceride markers. It may be consumed in raw berry, tea, or capsule form.
Garlic: Looking for a way to increase health-supportive foods? 1-2 cloves of garlic daily have sulfur compounds including allicin that show modest lipid-lowering and antiplatelet activity. Suppressing the oxidation of LDL Cholesterol is believed one of the mechanisms which it impacts heart health.
COQ10: A potent antioxidant, which may improve endothelial (the innermost layer of blood vessel walls) dysfunction and possibly enhance the production of ATP in the Cardiac Muscle.
Vitamin E: A collective description of eight compounds-four tocopherols and four tocotrienols. Contrary to only consuming Vitamin E in the Alpha D-Tochoperol form (which is present in many OTC supplements) research indicates that all eight mixed tocopherols and mixed tocotrienols work together synergistically to reduce free radical damage of cholesterol and slow down the hardening of thickening of arteries.
Magnesium: An essential mineral that is associated with over 300 enzymatic reactions in the human body. As a mineral, it helps regulate blood vessel health and supports the relaxation of cardiac muscle. It is additionally able to promote healthy heart rhythms and support overall cardiovascular health.
Arjuna: A traditional herb used in traditional Indian medicine, or Ayurvedic medicine. Like Hawthorne, it contains potent flavonoids that help protect heart tissue from oxidative stress, while increasing levels of superoxide dismutase, catalase, and glutathione levels. In addition to supporting heart health is additionally able to support gut, liver, and kidney health.
Dan Shen (Salvia miltiorrhiza): Also known as red sage root, Dan Shen traditional Chinese herb with a rich history. It is a rich source of antioxidants used to promote blood circulation and reduce chronic inflammation. Accumulating evidence suggests its components may reduce the risk of myocardial ischemia, arrhythmia, and cardiac fibrosis.
Mindfulness and Meditation: Research has found that meditation can reduce heart rate variability (HRV), a measure of heart health often monitored in practice. Additionally, 15 minutes a day of transcendental meditation daily has been found to lower the risk of death, heart attack, and stroke by about 48 percent.
