Let’s get to the heart of it!
It’s February and typically that means Heart Health Month. Are you taking care of your heart? What does that mean to you? If you exercise regularly, then you can say “yes” to that question. But only partly. Heart health is a much bigger range of conditions.
According to Dr. Stephen Sinatra, cardiologist and board certified nutritionist, to maximize heart health, there are 2 things we must do. One is to prevent inflammation, the main culprit of heart disease, not cholesterol. The other is to make sure you give your heart the nutrients it needs to function best.
So what is inflammation? Inflammation is the body’s first line of defense against injury or infection. It’s what causes a burn to swell and turn red. If inflammation turns chronic, then disease sets in. Stress and junk food can exacerbate inflammation into a diseased-state. What’s our best defense against inflammation? A diet rich in omega-3 fatty acids like salmon, grass-fed beef. Yes, I said beef. Also, a diet that is higher in vegetables than fruit. The object of the game is to decrease the sugar, all kinds of it, coming into to the body. Less sugar in the diet means a more stable blood sugar. Then, a more stable blood sugar helps to keep inflammation under control. This means better heart health.
Here’s what a real heart-healthy sample meal plan looks like:
Breakfast: Eggs baked in bell peppers
Lunch: Grilled salmon, spinach salad with olive oil and vinegar, ¼ cup quinoa
Dinner: Spaghetti squash with grass-fed beef marinara, side salad
Snacks: Veggies and hummus, fresh fruit, olives, raw almonds or a green smoothie
By having a diet that is conducive to maintaining and improving heart health, you’ll be able to combat inflammation. In addition, Dr. Sinatra states that there are much needed supplements to “supplement” your heart health.
First, you need a potent multi-vitamin. Avoid a one-a-day type vitamin. The most effective vitamins are the ones that require taking more than one capsule throughout the day. Vitamins should always be taken with a big meal that consists of protein and vegetables. If you take a vitamin with your coffee or toast, the nutrients have nothing to bond with. What you will have is expensive urine!
Second, you need omega-3 fatty acids in the form of cod liver oil. Taking one teaspoon or 1-2g everyday will be one of your strongest defenses against inflammation. If you’re not crazy in love with cod liver oil, try adding 1 teaspoon of chia seeds to any drink, cottage cheese or even making Chia Seed Pudding.
The third supplement your heart will fall in love with is magnesium. This low-profile supplement is a natural muscle relaxant that keeps the arterial walls of the heart relaxed. Magnesium is also responsible for over 300 enzymatic functions in the body. Taking at least 400 mg at bedtime is best for absorption.
Vitamin C, is a strong anti-oxidant that not only helps with immunities during the cold and flu season but also keeps tissues in the body strong, including the heart. Taking 500-1000 mg daily will improve immune defense and add strength to your number one organ, your heart.
The last supplement is CoQ10. Being a fat-soluble vitamin, CoQ10, prevents disease, slows down the aging process, reduces mild hypertension, counteracts statins and fortifies the immune system. That’s quite a bit of responsibility for CoQ10. If you are currently on a statin, your heart is deficient in this powerful nutrient. CoQ10 is actually made in the heart and when you take a statin drug, you deplete your own reserves of CoQ10. How does this affect you? Energy. CoQ10 is needed for the mitochondria, the powerhouse of the cells. Without adequate amounts of CoQ10, you’ll lack energy in your day to day activities. A minimum of 100mg of CoQ10 should be taken daily with fat. So, when you eat your eggs, take your CoQ10.
With all the love surrounding us during the month of February, take time to love your heart with the proper nutrition and supplements. After all, you only have one heart.
Nothing says love like this. Made by our son Tony, age 11. Quite the snow angel artist, huh?