On the pulse

Natural ways to support your heart health

According to the Irish Heart Foundation, “cardiovascular disease (CVD) is a leading cause of morbidity and mortality in Ireland and around the world”. In fact, CVD is the second leading cause of death, after cancer, in Ireland. While these are worrying statistics, the good news is that there are plenty of ways that we can look after the health of our hearts, from nutrition and supplements to cholesterol management and exercise.

Understanding cholesterol
“Cholesterol is a waxy substance found throughout the body,” explains Olive Curran, director and nutritional therapist of PPC in Galway. “It’s not ‘bad’ unless you have too much of it. Cholesterol is required to build cells and make vitamins and other hormones, but high levels of LDL (low-density lipoprotein, also known as ‘bad’) cholesterol can lead to a build-up in the arteries, potentially causing heart problems. On the other hand, HDL (high-density lipoprotein, or ‘good’) cholesterol helps to clear the excess cholesterol from the bloodstream, reducing the risk of plaque formation.

“One way to naturally manage cholesterol levels is by incorporating plant sterols into the diet. Plant sterols, also known as phytosterols, are compounds found naturally in plant foods such as fruits, vegetables, nuts or seeds and also in the form of a food supplement. Plant sterols, being structurally similar to cholesterol, compete with cholesterol for absorption in the intestines when consumed. This competition leads to a reduction in the absorption of cholesterol, particularly LDL or ‘bad’ cholesterol.”

Reducing inflammation
“Inflammation is part of the body’s immediate defence against injury or infection,” says Martha Brennan from Harvest Fare, in Blessington, Co Wicklow. “But when it becomes chronic, it is thought to be the basis for diseases such as heart disease, diabetes, cancer as well as the more obvious inflammatory diseases like arthritis and inflammatory bowel diseases. Our food and lifestyle can be both the cause and the cure for this.”

Olive Curran adds: “Omega-3 fatty acids, particularly prevalent in fatty fish like salmon and mackerel, have demonstrated benefits in managing cholesterol levels by lowering triglycerides and increasing HDL cholesterol.”

“Monacolin K, found in red yeast rice, is known to inhibit an enzyme involved in cholesterol synthesis, potentially reducing LDL cholesterol production,” says Olive. “It acts similarly to statin medications but with a milder effect, making it a natural alternative for some individuals.”

“The Mediterranean diet, which includes whole grains, fruits, vegetables, fish, and olive oil, is rich in antioxidants and fibre that can help reduce bad cholesterol levels,” says Olive. “By incorporating these natural approaches into your diet and lifestyle, you can effectively lower cholesterol levels and promote heart health safely.”

Good gut health
“Our gut health plays a role in our heart’s health – as it does in virtually every aspect of our health,” says Martha Brennan. “To achieve a balance of gut bacteria we need to provide plenty of food for the good guys – that is fibre-rich foods. Include plenty of vegetables, particularly green leafy veg, broccoli and cauliflower. Also include beans, peas, lentils, nuts, apples and berries. Increase fermented foods such as kefir, sauerkraut and kombucha. Certain strains of bacteria are associated with cardiovascular benefits.”

Heart-healthy habits
Here are some further ways to support the health of your heart

• Stop smoking. Smoking lowers HDL cholesterol and damages blood vessels, contributing to atherosclerosis (hardening of the arteries).
• Limit alcohol intake. Excessive drinking can lead to high blood pressure, which in turn leads to cardiovascular disease. Drinkaware recommends that women consume less than 11 standard drinks (110g pure alcohol) spread out over the week, with at least two alcohol-free days. For men, the recommendation is less than 17 standard drinks (170g pure alcohol) spread out over the week, with at least two alcohol-free days
• “Regular exercise – particularly the sort that gets you a bit out of breath is working your heart which is a muscle too, remember!” says Martha. “Walking at a pace where you can still just about carry on a conversation is highly recommended, so aim for 150 minutes a week.
• “Stress management is crucial,” says Martha. “Breathing techniques can be very effective here. Even one as simple as trying to get your exhale longer than your inhale has a very calming effect. It can bring your blood pressure down if it is temporarily rising in response to stress.”
• “Social interaction and a feeling of belonging is very important,” says Martha. “Cardiovascular health refers to heart health and the heart has always been associated with love, so involving ourselves in situations and activities where we ‘open our heart’ is central to our health.”