Your heart is a vital part of the cardiovascular system which includes your heart, blood and blood vessels. Its main job is to pump blood through your blood vessels (arteries and veins) to all parts of your body delivering oxygen and nutrients, and carrying away unwanted waste products. Heart rate and heart rhythm are the different ways the heart works to make heartbeats.
Heart rate is the number of heart beats in one minute. The normal heart rate is between 60 and 100 beats in one minute, although each person’s heart rate is slightly different.
Heart rhythm is how regular the pattern of your heartbeat is. Normal regular heart rhythm is known as sinus rhythm.
Both heart rate and heart rhythm need to be regular for your heart to work in the best way. Any change to this regular heart rate or heart rhythm is called an arrhythmia or irregular heart rhythm. Cardiovascular Disease (CVD) is among the leading causes of death and disability in Ireland.
CVD includes all diseases of the heart and circulation. Keeping a heart healthy lifestyle is the most important thing you can do to prevent heart disease and stroke. Many risk factors influence and increase your risk of heart disease and stroke. A lot of these risk factors such as high cholesterol, high blood pressure, overweight/obesity, inactivity and smoking are modifiable.
Cholesterol levels for example, are possible to lower through diet and lifestyle changes for very many people. Cholesterol is a type of fat found in your blood. You need a certain amount of cholesterol for all your body cells and to produce important hormones. However, if there is too much cholesterol in your blood, it sticks to your artery walls to form atheroma or plaque. As a result of this build-up on the artery walls, your arteries become narrowed. This process is called hardening of the arteries or atherosclerosis. If an artery supplying the heart muscle becomes blocked completely, the heart muscle becomes damaged. This is known as a heart attack. If an artery to the brain is completely blocked, it damages the brain. This is called a stroke.
I hope now you can see just how important reducing high cholesterol levels can be! One of the best ways to prevent heart disease and stroke is to keep your cholesterol at a healthy level. Here are some ways you can improve it with diet, lifestyle changes:
Eat more fruit and vegetables
Choose wholegrain foods – always choose the brown option over the white. White bread for example is not only fat more processed than brown, but it also has many of the heart-beneficial minerals stripped from it.
Eat less fatty and processed foods. Processed foods may actually be worse for you as they introduce trans fats, which are very hard for the body to utilise.
Eat fish twice a week including oily fish. Nuts and seeds can be a useful alternative source of omegas if you are vegan.
If you smoke, try to stop. If you fail to quit, try cut back at least.
Be a healthy weight
Be more physically active for at least 30 minutes 5 days a week
Drink less alcohol
Learn to relax, de-stress – take time out for yourself
As a compliment to these lifestyle factors, nutritional supplements can be considered for anyone who has a family history of heart disease, and for those whose lifestyle or diet is not how it should be.
B Vitamins
Homocysteine, an amino acid is linked to the hardening of the arteries, which is the chief cause of coronary heart disease. Research has shown that B vitamins lower the levels of homocysteine and folate reduces the thickening of the arterial walls. Nutri Nua has methylfolate (the natural version of folic acid) in its own right and it is also included as part of the combination of B vitamins in B Complex+.
Coenzyme Q10
Coenzyme Q10 is known to reduce blood pressure. The highest concentration of this important nutrient is found in your heart. It is a natural antioxidant. Food sources are mainly meat and fish, so if you are vegan you may benefit from supplementation. It is a supplement that is often used to enhance energy levels, so you are likely to see some benefits on that regard even if you are using if for heart benefits alone.
Magnesium
Magnesium helps to maintain nerve and muscle function, keeps the heath rhythm steady and maintains blood pressure among many other functions. High intakes of magnesium are associated with a significantly lower risk of cardiovascular disease. It is such an important nutrient for general health, the fact that it is looking after your heart so well in the background is one of its many hidden talents!
Calcium
A lot of people think of calcium for their bone health, but it is also good for the heart. It helps weight management, which indirectly affects heart disease risk. It also helps to regulate blood pressure along with magnesium and potassium. Calcium on its own, or in the form of carbonate actually has demonstrated negative associations with heart disease. That is why Nutri Nua use the citrate form of the calcium, and always include nutrients such as vitamin D3 and K2 which are essential for its absorption and assimilation. Nutri Nua also recognises the many benefits to Calcium and Magnesium together and soon we will have a great value twin pack so that customers can have both products at an even more affordable price. Ask in your local pharmacy for more information ;-)
Vitamin E
The Cambridge Heart Antoxidant Study (CHAOS) found a nearly 50% reduction in heart attacks in those who took daily vitamin E supplements. Vitamin E is a major component in the cell antioxidant defence system and is exclusively obtained from the diet. It has been found to prevent and even reverse some disease complications! Good sources of vitamin E include avocado, nuts and seeds. Vitamin E is also great for the skin, so you are looking after yourself on the outside and inside if you choose to supplement. Nutri Nua will soon be launching our value pack of CoenzymeQ10 and Vitamin E. The perfect way to show your heart or someone who you love, that you care. Ask in your local pharmacy for more details!
Please consult a licenced health professional if you are taking any new nutritional supplements, especially if you are on medication. This advice is not a substitute for medical guidance. Nutri Nua supplements are available in pharmacies nationwide.
References:
Rosique-Esteban, N., Guasch-Ferré, M., Hernández-Alonso, P., & Salas-Salvadó, J. (2018). Dietary Magnesium and Cardiovascular Disease: A Review with Emphasis in Epidemiological Studies. Nutrients, 10(2), 168. https://doi.org/10.3390/nu10020168
Stephens NG, Parsons A, Schofield PM, Kelly F, Cheeseman K, Mitchinson MJ. Randomised controlled trial of vitamin E in patients with coronary disease: Cambridge Heart Antioxidant Study (CHAOS). Lancet. 1996 Mar 23; 347(9004):781-6. doi: 10.1016/s0140-6736(96)90866-1. PMID: 8622332.
Wallace T, Fairfax, Va., Erin Michos, M.D. Review: Calcium Supplements Won't Harm the Heart Oct. 24, 2016 Annals of Internal Medicine online
Rosenfeldt FL, Haas SJ, Krum H, Hadj A, Ng K, Leong JY, Watts GF. Coenzyme Q10 in the treatment of hypertension: a meta-analysis of the clinical trials. J Hum Hypertens. 2007 Apr; 21(4):297-306. doi: 10.1038/sj.jhh.1002138. Epub 2007 Feb 8. PMID: 17287847.
Yuan, S., Mason, A.M., Carter, P. et al. Homocysteine, B vitamins, and cardiovascular disease: a Mendelian randomization study. BMC Med 19, 97 (2021). https://doi.org/10.1186/s12916-021-01977-8
