Go Mag | Issue 66

Tips for a healthy Heart

H eart disease is the number one killer of older Australians. The good news? You can easily reduce your risk.

omega-3 fatty acids, nuts, lentils and beans, plus plenty of extra virgin olive oil, herbs, a small amount of red wine and very little or no meat or sweets. Eat heart-healthy foods A wide variety of foods have specific heart health benefits, which in turn reduces, or even removes, the need to rely on conventional medications. For example, foods to lower blood pressure include leafy greens, such as spinach, pumpkin seeds, fruit,

When it comes to heart disease, there are some things you cannot control. For example, age (over age 55, risk increases), gender (men

fatty fish like salmon, (which are an excellent source of omega-3 fats), beans and lentils, berries, (which contribute anthocyanins to increase nitric acid production to keep blood vessel walls pliable), celery, tomatoes, chia seeds and flaxseed. Foods which bring down levels of cholesterol, especially LDL (“bad”) cholesterol, include legumes, walnuts (rich in monounsaturated fats) and

are more vulnerable), being postmenopausal (for women) and a family history of heart disease. On a more positive note, however, there are many factors which you can control, including losing extra weight, taking up an aerobic exercise, such as walking or cycling, managing your mood and minimising stress, and

Vitamin K2 as MK-7 is a key supplemental hero for a healthy heart, with significant research studies providing strong proof of its efficacy

almonds (provide l-arginine, which the body uses to produce nitric oxide), oats and barley (both contain beta-glucan, a soluble fibre that helps lower cholesterol), and avocadoes, with one study showing that test subjects who made avocadoes their primary source of dietary fat lowered their LDL cholesterol and triglyceride levels. Foods rich in soluble fibre, found in fruit and vegetables, whole grains, and legumes, particularly cooked beans (soy, kidney, lima, cannellini, chickpeas)

scheduling regular check-ups for blood pressure and screening for cholesterol and C-reactive protein. Rethink your diet There is an enormous body of research to support the Mediterranean Diet as being a powerful tool in lowering heart disease risk. The Mediterranean Diet focuses on whole grains, fruit, vegetables, seafood, especially fish rich in


ISSUE 66 • 2023

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