Discover the key essentials for a healthier heart in our concise Heart Health Essentials Guide. Get practical tips, expert insights, and actionable strategies to optimise your cardiovascular well-being. Whether you're aiming to prevent heart disease or enhance your overall health, this guide has you covered.
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21 SUPER IMMUNITY BOOSTERS HEART HEALTH & WELLNESS GUIDE
HEART HEALTH & WELLNESS GUIDE
Taking care of your heart is a lifelong commitment that involves a combination of dietary choices, regular exercise, and mindful living. In this guide, we’ll explore essential heart supplements and tips on maintaining a heart-healthy diet for optimal wellbeing. Essential Heart Supplements Embarking on a journey to support your heart health involves not only mindful eating but also recognising the role of essential supplements that can provide targeted nourishment. Let’s explore Go Vita’s curated selection of heart health supplements, each playing a vital role in strengthening your cardiovascular wellbeing.
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Omega-3 Fatty Acids • Found in fatty fish (salmon, mackerel), flaxseeds, and walnuts. Benefits: Supports heart health, reduces inflammation, and improves cholesterol levels.
Magnesium • Abundant in leafy greens, nuts, and whole grains. Benefits: Regulates muscle & nerve function, supports blood pressure management.
Coenzyme Q10 (CoQ10) • Present in fish, meat, and whole grains.
Benefits: Supports energy production in cells, may help manage blood pressure.
Top tip: Your body must convert CoQ10/ ubiquinone into ubiquinol before it can be utilised for cellular energy production. Unfortunately your ability to do this decreases with age. We therefore encourage adults over 40 to take ubiquinol supplements rather than ubiquinone, so as to skip the conversion step and ensure the full benefits of coenzyme Q10 are received.
Fiber • Found in fruits, vegetables, whole grains, and legumes.
Benefits: Aids in cholesterol management, supports digestive health.
Tocotrienols • Annatto seeds (from the achiote tree), palm oil, and certain nuts and grains. Benefits: Tocotrienols, a form of vitamin E found in annatto, are strong antioxidants that may support heart health. They contribute to the maintenance of healthy cholesterol levels and overall cardiovascular wellness.
Vitamin K2 • Natto (fermented soybeans), dairy products, particularly hard cheeses, and egg yolks. Benefits: Essential for blood clotting, supports bone health, and may help prevent arterial calcification, promoting heart health.
Potassium • Found in bananas, spinach oranges and potatoes
Benefits: Regulates blood pressure, supports fluid balance.
Lycopene • Found in tomatoes, pink grapefruit, watermelon and papaya.
Vitamin D • Obtained through sunlight exposure, fatty fish, and fortified foods. Benefits: Promotes bone health, may reduce the risk of heart disease.
Benefits: A potent antioxidant that supports heart health. Lycopene is known for its role in promoting cardiovascular wellness and may aid in reducing the risk of heart-related conditions.
7 TIPS
FOR BALANCING YOUR DIET FOR HEART HEALTH
A heart-healthy diet is not just about what you exclude; it’s about embracing a balance of nutrients that nourish and protect your cardiovascular system. Learn the art of balancing your diet, explore the essential components that contribute to a robust heart and overall wellbeing. By understanding the role of key nutrients and making informed choices, you empower yourself to take proactive steps towards a healthier, happier heart.
1 Focus on Whole Foods • Prioritise fruits, vegetables, whole grains, and lean proteins. • Limit processed foods, added sugars, and unhealthy fats. 2 Healthy Fats • Include sources of monounsaturated and polyunsaturated fats, such as olive oil, avocados, and nuts. • Limit saturated and trans fats found in fried foods and processed snacks. 3 Portion Control • Be mindful of portion sizes to maintain a healthy weight. • Use smaller plates and listen to your body’s hunger and fullness cues. 4 Limit Sodium Intake • Reduce salt intake by choosing fresh, whole foods over processed options. • Use herbs and spices to flavour food instead of excess salt. 5 Stay Hydrated • Aim for adequate water intake to support overall health. • Limit sugary drinks and excessive caffeine.
6 Regular Exercise • Engage in aerobic exercises (walking, jogging, swimming) for at least 150 minutes weekly. • Include strength training exercises 2-3 times per week. 7 Manage Stress • Practice stress-reducing activities such as meditation, deep breathing, or yoga. • Prioritise sufficient sleep for overall wellbeing. Before starting any supplement regimen or making significant dietary changes, it’s crucial to consult with a healthcare professional. They can provide personalised advice based on your health status, potential interactions with medications, and specific needs. Taking care of your heart involves a holistic approach, combining the right supplements with a heart-healthy diet and lifestyle choices. By making informed decisions and consulting with healthcare professionals, you can actively contribute to your
long-term heart health and overall wellbeing.
EAT WELL
Omega-3 Ric h Salmon Salad
FOR A HEALTHY HEART
Ingredients • 2 salmon fillets • Mixed greens
Heart-Healthy Berry and Walnut Oatmeal
(spinach, arugula, kale)
• 1 avocado, sliced • Cherry tomatoes, halved • 1 cucumber, sliced • Olive oil • Lemon juice • Salt and pepper
Method: 1. In a pot, combine oats and almond milk. Cook over medium heat until the oats are soft. 2. Stir in the mixed berries and cook for an additional 2 minutes. 3. Serve in bowls and top with chopped walnuts, a drizzle of honey or maple syrup, and a pinch of cinnamon.
Ingredients • 1 cup rolled oats • 2 cups almond milk • 1 cup mixed berries
Method: 1. Grill or bake the salmon fillets until cooked through. 2. In a large bowl, mix the greens, cherry tomatoes, avocado, and cucumber. 3. Place the cooked salmon on top of the salad. 4. Drizzle with olive oil and lemon juice, and season with salt and pepper.
(blueberries, raspberries, strawberries) • 1/4 cup walnuts, chopped • 1 tablespoon honey or maple syrup (optional) • A pinch of cinnamon
Spinach and Quinoa Heart-Healthy Salad
Ingredients • 2 cups fresh spinach leaves • 1 cup cooked quinoa, cooled • 1/2 cup cherry tomatoes, halved • 1/4 cup red onion, thinly sliced • 1/4 cup feta cheese, crumbled • 2 tablespoons olive oil • 1 tablespoon balsamic vinegar • 1 garlic clove, minced • Salt and pepper to taste • 1/4 cup toasted almond slivers
Method: 1. In a large salad bowl, combine spinach, quinoa, cherry tomatoes, and red onion. 2. In a small bowl, whisk together olive oil, balsamic vinegar, minced garlic, salt, and pepper to create the dressing. 3. Drizzle the dressing over the salad and toss gently to coat. 4. Top with crumbled feta cheese and toasted almond slivers for added texture and flavor.
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