HEALTH REPORT
Heart Health 101 W ant to keep your ticker in top shape? Follow Dr Ross Walker’s simple instructions for basic heart health. heart disease (CAD), an artery may become narrowed due to atherosclerosis, where fatty deposits build up on the arterial lining, restricting blood flow to the heart. moderation; getting regular exercise; and enjoying food in the company of friends and family. Specific foods have been identified as having a cardio- protective effect, so load up on
Lifestyle changes – exercise, weight loss, nutritional supplements, dietary changes, herbs, yoga and stress-relieving therapies can play a significant role in managing and supporting heart health – and in some cases, may reduce or avoid the need for drugs or surgery altogether. Here’s what you need to know. Eat to heal your heart The cardio-protective and longevity- enhancing benefits of the Mediterranean Diet are well-known, and for good reason. A significant body of published clinical research proves that the key components of this diet are all strongly linked to improved heart health. These include: eating primarily plant-based foods, such as fruits, vegetables, whole grains, legumes and nuts; replacing some (but not all) animal fats like butter with olive oil; using herbs and spices to flavour food, instead of salt; eating less red meat and more fish (especially oily fish, which provide heart-healthy omega-3 fatty acids); drinking red wine in
these when you are planning your meals: Garlic and onions: These contain sulphur compounds that counter the stickiness of human blood platelets, and therefore reduce the risk of clot formation. Garlic also plays a role in managing cholesterol production in the liver and helps to maintain the health of the heart muscle. Consider taking an aged garlic extract supplement if you are not a fan of garlic in cooking! Onions – especially red onions which also contain beneficial flavonoids – are very rich in sulphur compounds that help to elevate levels of high-density lipoprotein cholesterol (HDL, or ‘good’ cholesterol). Tomatoes: These contain beta- carotene and lycopene, which are both rich in antioxidants that help to maintain a healthy heart.
Be afraid, be very afraid. The biggest killer in our modern world is cardiovascular disease, accounting for 45 per cent of deaths: in Australia, one person dies every 12 minutes from a heart attack. The good news? There is great deal you can do to reduce your odds of it being you. In the circulatory system, blood carries nutrients and oxygen
around the body. Problems develop if the heart loses its power or rhythm, or if the flow through blood vessels becomes blocked. Consistently high blood pressure also
strains the heart and arteries. Risk factors include stress, a high alcohol intake, a diet high in salt and excess weight. In coronary
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ISSUE 54 • 2019
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