Nutrition for a Healthy Heart

Ischaemic heart disease, which causes 40-50% of all deaths in the developed world, is primarily related to our diet and lifestyle. Narrowing of the arteries, by fatty deposits and scar tissue (atheromatous plaques), decreases the blood and oxygen supply to the heart causing the pain of angina. A blood clot may then form on the plaque (thrombosis) causing a ‘heart attack’ (myocardial infarction).

Risk factors include: smoking, high cholesterol levels and hypertension.

Increase:

n Foods that are high in soluble fibres e.g. oats, beans, linseeds & apples reduce cholesterol levels.

n Fresh fruit and vegetables. NB organic food contains more minerals.

n Pigmented berries contain OPCs (oligomeric proanthocyanidins) which help maintain healthy blood vessels. (Hence the recommendation to drink red wine)
n Oranges, bananas & potatoes are particularly high in potassium which helps maintain healthy blood pressure.
n Green vegetables are high in magnesium.

n Wholefoods – grains, nuts, seeds & pulses.

n Garlic – lowers cholesterol and helps reduce blood clots.

n Natural cold-pressed oils such as olive and avocado. These can be used in cooking but do not heat at high temperatures. Palm oil, coconut oil and ghee can be used for roasting.

n Small oily fish such as sardines, brisling and fresh anchovies – these are generally unpolluted.

n Herbal teas especially lime flower (tisane).

Decrease:

n Animal fats – If eating meat choose lean organic or wild meat.

n Hydrogenated & refined oils e.g. margarine & cooking oils in clear bottles.

n Dairy produce especially hard cheeses and full fat homogenised milk. (Use of homogenised milk has been associated with cardiovascular disease.) Live yogurt and cottage cheese are fine.

n Fried eggs – the cholesterol becomes damaged on frying and this is particularly a problem, otherwise eggs are ok in moderation.

n Sugar, especially refined, – xs is converted into saturated fat.

n Coffee – can increase cholesterol levels and raise blood pressure.

n Refined and processed foods.

n Salt & MSG – sodium increase blood pressure

n Excess alcohol.

Supplementation:

It is difficult to get all the nutrients we need for health unless our diet is excellent Vitamin C, niacin, vitamin E, magnesium, calcium, zinc, chromium and essential fatty acids (EFAs) are all very important in cardiovascular health.

A quality multivitamin and mineral formulation is useful along with extra vitamin C e.g. as magnesium ascorbate & an EFA supplement.