Straight to the heart

Natural ways to support your heart health

Heart disease is one of the leading health challenges in Ireland, but the good news is that there is a lot we can do to reduce our risk. Lifestyle choices, a balanced diet and well-chosen supplements all play an important role. Here, Rude Health speaks to the experts to get their advice on the simple, practical changes that can make a difference.

Lifestyle foundations
“According to the HSE, the causes of heart disease are smoking, elevated cholesterol, high blood pressure and diabetes,” says Liz O’Byrne, a nutritional therapist who works with the Aloe Tree in Ennistymon, Co Clare. “For most people with elevated cholesterol, the behaviours required to bring down this number can improve heart health. This can be done by introducing lifestyle changes such as stopping smoking, taking regular exercise, eating a healthy, balanced diet and taking supplements if recommended. Your doctor may also recommend medication.”

The thought of exercise may be off-putting for some, but it doesn’t have to be, says Caroline Flack from Licorice Health Foods in Birr, Co. Offaly. “Exercise can simply be a brisk walk, a cycle or some light Pilates,” she says. “Physical activity gets our muscles working and our blood pumping, therefore helping to lower blood pressure and cholesterol levels.”

Eating for heart health
“A heart-friendly diet is a fibre-rich diet that contains lots of colourful fruits and vegetables, wholegrains and lean protein such as chicken and fish (particularly oily fish) and other healthful fats,” says Liz O’Byrne.

Caroline Flack recommends topping up your intake of leafy greens such as kale, spinach and Swiss chard. She says: “These are rich in vitamins and minerals like magnesium which can help reduce inflammation and help keep cholesterol levels balanced. Toss them into a salad or a smoothie – it doesn’t have to be a faff. Berries are rich in antioxidants and fibre, which help to combat oxidative stress and inflammation in the body. Simply add them to your porridge or granola in the mornings, along with mixed seeds and nuts.”

Getting the fats right
Choosing good quality fats can have a major impact on cholesterol levels. Liz recommends opting for unsaturated fats, which are liquid at room temperature and mainly derived from plants, as they are anti-inflammatory and supportive of heart health. She explains:
Polyunsaturated fats are found in fish oils, walnuts, flaxseeds, flaxseed oil, soybean oil and sunflower oil.
Monounsaturated fats are found in avocados, peanut and olive oils, nuts such as almonds, hazelnuts and pecans, and seeds such as pumpkin and sesame.
Omega-3s are a type of polyunsaturated fat that cannot be made by the body and must be derived from the foods we eat. The best way to get adequate omega-3s is by eating oily fish a couple of times per week. Plant sources are flaxseeds, walnuts and soybean oil.

Supplement support
Supplements can also play a valuable role, particularly if diet alone is not meeting requirements. “A fish oil supplement may be taken (or a vegan omega-3 supplement) if you are not eating at least two portions of oily fish per week,” says Liz.

Olive Curran, director and nutritional therapist of PPC in Galway, agrees, adding: “Omega-3 fatty acids are like superheroes for your heart health! These amazing nutrients can lower your risk of heart disease by reducing inflammation, lowering blood pressure, and improving cholesterol levels.”

Olive also recommends Coenzyme Q10 (CoQ10), saying: “This is a powerful antioxidant that supports heart health by promoting energy production in cells and protecting against oxidative damage. It may also help improve cholesterol levels.” Plant sterols are also on Olive’s list of recommendations. “Plant sterols are naturally-occurring substances found in plants,” she says. “They work by blocking the absorption of cholesterol in the small intestine, which contributes to a significant decrease in the blood LDL ‘bad’ cholesterol level. Another nutrient that is highly effective for lowering LDL cholesterol is Monacolin K from red yeast rice. Monacolin K helps maintain normal cholesterol levels by blocking an enzyme that encourages cholesterol to form.”

As Caroline sums it up: “Overall, the key to a healthy heart and balanced cholesterol levels is regular exercise, a varied and balanced diet full of vibrant fruits and veggies, and good quality sources of omega-3s.”