As we approach World Heart Day, an initiative from the World Heart Federation to promote better heart health globally, we are reminded of the vital role our heart plays in our overall wellbeing. A healthy heart not only helps to keep us going but is the core of a long vibrant life. This World Heart Day let’s look into how we can take better care of our hearts.
At Metabolics, we understand the significance of heart health, which is why we developed Heart Support Formula, so we would like to share with you our range of food supplements that can help you on your path to a well supported heart; so join us in helping to promote heart wellness.
Heart health supplements
A healthy heart is crucial for overall wellbeing and there are several supplements that may support hearth health when used alongside a balanced diet and regular exercise. Here are some supplements that we recommend considering to help look after your heart, although it is important to discuss any new supplements or dietary changes with your healthcare practitioner:
Omega 3 Fatty Acids
Omega 3 fatty acids are found in fish oil or algae based supplements and can help reduce triglycerides (a type of fat found in your blood that your body uses for energy), lower blood pressure, and decrease the risk of abnormal heart rhythms. Omega 3 is also a great anti-inflammatory, which is vital when looking after the heart to help reduce the risk of cardiovascular diseases.
You can get Omega 3 through your diet by eating these foods:
- Fatty fish including salmon, mackerel etc.
- Flaxseeds- ground or flaxseed oil
- Chia seeds
- Walnuts
- Hemp seeds
COQ10
Coenzyme Q10 is involved in the energy production in cells and may help support heart muscle function. COQ10 is also a great anti-inflammatory and antioxidant, which helps protect the body against free radicals.
Foods containing COQ10 include:
- Fatty fish
- Organ meats, such as liver, heart, and kidneys
- Beef/chicken
- Soybeans
- Nuts and seeds
- Wholegrains like wheat, rice, and oats.
- Broccoli and cauliflower
Magnesium
Magnesium is important for heart muscle function and maintaining a regular heartbeat. It can also help regulate blood pressure. According to the 2018 study “Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis”, most people do not get enough magnesium in their diets.
Best sources of Magnesium are:
- Legumes
- Wholegrain cereals and bread
- Nuts
- Dark-green vegetables such as spinach
- Brown rice
- Seafood
- Dairy products
- Dark chocolate
Garlic
Garlic consumption may help support normal blood pressure and reduce cholesterol levels. Garlic has natural anti-inflammatory and antioxidant properties.
Vitamin B9 (Folic Acid)
Folate, or folic acid as it is frequently known as, helps to maintain normal homocysteine levels in the blood, abonormal levels can be a risk factor for heart disease.
Foods that contain folate are as follows:
- Dark green leafy vegetables including broccoli and Brussels sprouts
- Liver (but avoid this during pregnancy due to the preformed vitamin A content. Metabolics fertility and conception supplements use vitamin A as beta Carotene, which is safe during pregnancy.)
- Beans
- Sunflower seeds
- Whole grains
Potassium
Potassium helps regulate blood pressure by countering the effects of sodium. Low potassium levels can contribute to hypertension, also known as high blood pressure.
Foods containing potassium are as follows:
- Potatoes
- Dried fruits
- Vegetables including broccoli, parsnips, and Brussels sprouts
- Nuts and seeds
- Lean meat
- Poultry
- Fish
- Milk
L-Arginine
This is an amino acid that can help support blood flow by increasing the production of nitric oxide, which relaxes blood vessels.
L-Arginine can be found in a good variety of food including:
- Red meat- pork, beef, and lamb are good sources
- Poultry
- Fish- salmon, tuna, and trout
- Dairy products- yoghurt, milk, and cheese
- Nuts and seeds- almonds, peanuts, and sunflower seeds
- Legumes- beans, chickpeas, and lentils
- Soybeans
- Seaweed
Heart Healthy Lifestyle
Maintaining a healthy heart is crucial for overall wellbeing. Here are some habits and choices that you can adopt to support heart health:
Eating a heart healthy diet
- Consume a variety of fruits and vegetables rich in antioxidants, fibre, and vitamins
- Choose whole grains
- Opt for lean protein sources like poultry, fish, and legumes
- Reduce saturated fats and trans fats by limiting the intake of red meat, fried foods, and processed snacks
- Consume heart healthy fats such as avocados, nuts, seeds and olive oil
Regular Physical Activity
- Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous exercise per week.
- Include strength training exercises at least twice a week.
- Find activities that you enjoy to make exercise a regular part of your routine for example sticking on a podcast or your favorite album and going for a morning or evening walk.
Maintain a healthy weight
- Achieving and maintaining a healthy weight reduces the risk of heart disease.
Manage Stress
- Practice stress management techniques such as meditation, deep breathing, or yoga.
- Find healthy hobbies such as spending time with loved ones, self-care evenings, or walking groups.
Monitor Blood Pressure and Cholesterol Levels
Have your blood pressure and cholesterol levels checked regularly and follow your healthcare practitioner’s recommendations for managing this.
Sleep Well
Aim for 7-9 hours of good quality sleep per night to allow your heart and body to rest and recover.
Here's to a Heart Health
In regards to World Heart Day, we hope we have helped you take the steps towards prioritizing your heart health. Our food supplements are carefully crafted to support your journey to a healthier heart. Your heart deserves the best and we are here to help you achieve this.
Still not sure on your own heart health? Try the Metabolics Heart Health Calculator.
Stacie Henson has been working at Metabolics for two years and has immersed herself in learning more about Metabolics products and nutrition generally.
She has completed basic nutrition courses and recently completed a Level 4 Nutrition Diploma. Stacie is currently studying for a Level 4 Transformational Nutrition course to further her experience and knowledge to better support Metabolics customers.
