Have a heart

Foods, supplements and lifestyle tips for optimal heart health

Your heart works tirelessly to keep you going, so it’s only fair to give it the care it deserves. While genetics play a role, there are plenty of natural ways to support the health of your heart and keep it strong for years to come. From cooking with garlic to eating more berries and drinking green tea, there are some simple small changes that can make a big difference.

Include more garlic in your cooking
“The health benefits of garlic are gradually becoming better recognised,” says Emma Thornton, a qualified nutritionist (BSc, MSc, RNutr) with A.Vogel (avogel.co.uk). “It seems this fragrant bulb may have some specific, heart-associated health benefits. A 2016 study revealed that aged garlic extracts could help to slow the build-up of plaque in our arteries plus reduce blood pressure, both of which can contribute to atherosclerosis and heart disease. Whilst aged garlic may be an even more concentrated source of vital antioxidants, getting into the habit of using garlic in your cooking will also help expose you to many of these beneficial constituents.”

Go for a brisk walk
“A daily brisk walk in the morning can help to reduce blood vessel stiffness,” says Abbas Kanani, a superintendent pharmacist with Chemist Click (www.chemistclick.co.uk) “It also boosts blood flow, as the heart beats faster, improving the strength of your heart and lungs, reducing blood pressure and risk of heart disease. Walking also gets your endorphins pumping, which is our natural pain killer, helping us to feel less stressed and more relaxed. A brisk walk can also help to improve your sleep, which supports better brain function and energy levels. This means you’ll have better decision-making abilities, improved memory and problem solving, as well as a stronger immune system.”

Give your gums some TLC
“Gum health is important for heart health,” says Julie Silver, the Vitality Fairy (www.juliesilver.co.uk) “so look after your gums by cleaning your teeth at least twice a day with a natural toothpaste, flossing and/or using dental brushes. Avoid sugary drinks and foods if possible and opt for herbal teas that don’t contain fruit flavourings or citric acid. Taking probiotics helps gum health too.”

Add more berries to your diet
“A large-scale nutrition trial has shown that one to two portions of berries per day (equivalent to a handful or two) was shown to have significant effects on the risk of cardiovascular-related deaths and all-cause mortality,” says Emma Thornton. “These benefits are thought to be attributed to the unique antioxidant capacity of berries. The bright colour is a dead giveaway – although it’s important to get a wide variety of different coloured fruit and vegetables to hit a broader range of different nutrients, it seems that the deep red or purple pigments could be especially beneficial when it comes to heart health.”

Supplement with magnesium
“Magnesium is a relaxant and can be effective to calm the heart and maybe bring relief to heart conditions,” says Julie Silver. “Magnesium malate combines magnesium with malic acid and could help relieve chronic pain, promote heart health, help with diabetes, boost energy levels and improve exercise performance. It also helps to reduce blood pressure. Magnesium glycinate can help to induce relaxation and calmness, which could be beneficial if heart conditions are caused by too much stress and an inability to sleep well.”

Stock up on omega-3s
“Omega-3 fatty acids are found in foods such as oily fish (salmon, sardines, mackerel), walnuts and flaxseeds,” says public health nutritionist, Dr Emma Derbyshire from the Health & Food Supplements Information Service (www.hsis.org). “They are renowned for their anti-inflammatory properties which also appear to benefit heart health. Alongside this, omega-3 fatty acids also help to lower blood pressure, triglyceride levels, improve blood fat profiles and reduce the risk of blood clots. Regular consumption of omega-3s through diet or supplements can also reduce the risk of arrhythmias (irregular heartbeats) and the likelihood of a stroke or heart attack. Research shows that omega-3 fatty acids help to improve overall cardiovascular function and protect against heart disease by promoting healthy cholesterol levels. For those looking to reinforce heart health, including omega-3 rich foods or supplements would be a good, healthy approach to take.”

Drink more green tea
“Green tea is a must from me if you want to go that extra mile to support your heart health,” says Emma Thornton. “It’s packed full of antioxidants, including polyphenols and catechins, which are thought to exert some specific, protective effects on your heart. In this way, green tea is thought to help have a positive influence on a number of heart health risk factors including cholesterol levels or high blood pressure which of course are common precursors to other issues such as heart disease.”

Top tip!
“Use salt sparingly in order to season fresh foods, but limit additional salty snacks or processed foods that are pre-salted,” says Emma Thornton

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