February is WORLD HEART HEALTH MONTH
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To honour World Heart Health Month this February, our newsletter this month is devoted to Heart Healthy Dos and Don'ts!!
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Breaking Hearts – The Most Heart-Unfriendly Foods
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Here is a frightening statistic. In the average western diet, over 50% of our calories come from processed and ultra-processed foods! No wonder high blood pressure, Type II Diabetes and heart disease affects so many Irish people. What will our children face, when they have been exposed to these foods, almost from birth?
Of course, these foods taste great going down. They have been scientifically formulated to have the right combo of fat, sugar and salt that rings all the right addiction/dopamine bells in our brains. But they are like
- Processed meats: Also increase your risk of colon cancer
- Trans fats: They say these are worse than smoking for your health. Found in fried foods, baked goods, and processed margarine. Butter is better!!
- Sugar, Sugary Foods: Drives your insulin crazy and hugely increases your risk of Type II Diabetes, Alzheimers and obesity.
- High fructose corn syrup is increasingly added to breakfast cereals, fizzy drinks, cakes, biscuits and
- Processed snacks and ready made meals: Typically high in trans fats, sodium, and refined carbohydrates, all of which cause inflammation and raise the risk of heart disease
- Deep-fried foods such as chips and oven chips, fried chicken, sausages, burgers and fried snacks, all contain unhealthy trans fats that will jump your bad cholesterol
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Mediterranean Diet - Heart Health Winner
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The Mediterranean Diet has held up in countless clinical studies, as the most protective for our hearts, brains, and bodies. Nowadays, we have year-round access to all the foods commonly eaten in this diet. And it’s not all just lentils and cabbage. The Mediterranean diet recommends a glass of red wine daily, dark chocolate and eating with friends and family.
- Emphasise fruits, vegetables, whole grains, legumes, and nuts – aim for 6 veggies a day and 2-3 fruits of which one should be berries.
- Healthy fats daily, especially olive oil as the primary source of fat which is known to help reduce LDL cholesterol levels and lower the risk of heart disease. Take 1 tablespoon a day in your porridge, on salads, over veggies.
- Eat more fish and poultry: Rather than red meat, choose fish, especially fatty fish like salmon, tuna, or mackerel, for omega-3 fatty acids. Chicken, turkey up to three times a week maximum.
- Limit red meat and processed foods – 1-2 times per week should be the maximum
- Dairy products in moderation: Choose yoghurt daily, and small portions of cheese no more than 3-4 times per week.
- Fresh fruits as dessert: Providing natural sweetness and additional nutrients – believe me, you will come to love it! Try stewed apples and raspberries with a dollop of yoghurt and a drizzle of honey.
- Red wine in moderation: Full of heart healthy resveratrol – limit to a glass per day for women and up to two glasses for men.
- Herbs and spices: Used to flavour food instead of adding excess salt. Packed full of anti-inflammatory phytochemicals.
- Water in good amounts keeps individuals hydrated and avoids excess intake of sugar from fizzy and or sweetened drinks.
- Eating with family and friends and regular physical activity: While not directly related to the diet itself, the Mediterranean lifestyle encourages regular socialisation and physical activity, such as walking, swimming, or cycling, which contributes to overall wellbeing.
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Top Supplements for Heart Health
Take a look at our specials page for good deals on heart health supplement during World Heart Month!!!
Red rice yeast is known for its cholesterol-lowering properties, and is a popular choice due to its natural statin content. It lowers LDL cholesterol by blocking its production in the liver. Works successfully for many of our customers.
Hawthorn is often called “the heart herb” for its various cardio-protective abilities. Used for centuries as a natural remedy for all kinds of cardiovascular concerns. Hawthorn can promote healthy blood flow by strengthening heart muscle and vascular tissue.
Fish oils rich in omega-3 fatty acids are linked to reduced risk of heart diseases and can help manage blood pressure and inflammation. These amazing fats also protect the brain, keep skin healthy, and have a natural anti-inflammatory benefit for joints and general ageing.
Coenzyme Q10 is a vital antioxidant supports heart health by enhancing energy production in cells and protecting against free radicals. Levels decline as we age, and taking a statin, even a natural statin, can deplete levels further.
Plant sterols are found in fruits, vegetables, lecithin, and nuts or can be taken as a supplement. They work by blocking the absorption of cholesterol in the digestive system. Plant sterols also inhibit the production of cholesterol in the liver by blocking specific enzymes involved in cholesterol synthesis.
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