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Condition - Nutrient focus for Heart and Arteries

By Debbie Paddington DipION

According to the British Heart Foundation, heart and circulatory disease is the UK’s biggest killer. High blood pressure, high cholesterol levels and high homocysteine all contribute to heart and circulatory disease.

Dietary Recommendations

Increase fibre – e.g. lentils, beans, porridge and flax seeds.

Increase essential fatty acids e.g. oily fish such as salmon and mackerel, nuts and seeds.

Cook with coconut butter – a stable fat that does not produce trans fats.

Increase garlic consumption

Drink green tea  - Green tea has a low caffeine content and contains antioxidants. 

Increase fruit and vegetables – try to eat at least five portions a day. 

Eat dark chocolate in moderation – dark chocolate is rich in flavonoids, which have antioxidant properties and help to support heart health. 

One glass of red wine a day – helps to support heart health.  More than one glass a day can contribute to cardiovascular problems. 

Reduce sugar – e.g. cakes, biscuits, sweets and fizzy drinks. 

Reduce saturated fat e.g. ice cream, cheese, butter, beef and pork. 

Reduce salt

Reduce caffeine

Avoid trans fats e.g. in many margarines and vegetable oils.

 

Useful Supplements 

Omega 3 Essential Fatty Acids – help support healthy arteries, blood flow and cholesterol levels. 

Garlic – helps to support healthy cholesterol levels and blood pressure. 

Antioxidant Complex – help to protect the body from free radicals that can damage cells. 

CoQ10 and Vitamin E help to maintain heart heath, blood flow and healthy cholesterol levels. 

Arginine – helps to support healthy blood flow 

Lysine and Vitamin C – help to maintain healthy arteries and circulation. 

L- Carnitine – helps to provide energy for the heart. 

Red Yeast Rice – supports healthy cholesterol levels. 

Folic Acid, B12, B6, B2 and TMG ( Tri-methyl glycine) – help to maintain healthy homocysteine levels.

 

Lifestyle Factors

Stop Smoking – for help in quitting call the NHS Smoking Helpline on 0800 1690169

Reduce Stress – yoga, meditation and massage are all good for helping to reduce stress. 

If you are overweight, reduce your body weight – having a BMI of 30 or above puts you at risk of heart disease. 

Exercise – According to the British Heart Foundation people who are physically active are half as likely to get cardiovascular disease as those that are inactive.


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