Diet & Nutrients To Support Heart Health

Diet & Nutrients To Support Heart Health

Posted by Melanie Winter

Table of Contents

    Diet plays a key role in supporting overall health and wellbeing. The foods we eat and nutrients we consume can help support normal cardiovascular system function as part of a healthy lifestyle. Alongside regular physical activity and balanced nutrition, certain nutrients are commonly discussed in relation to heart health.

    How Diet Supports Heart Health

    Dietary patterns can influence general health and wellbeing, including cardiovascular system health. Lifestyle factors such as the following may impact overall wellbeing:

    • Low intake of whole foods
    • High intake of processed foods
    • Excess alcohol intake
    • Physical inactivity

    Focusing on a balanced, varied diet that includes whole foods, healthy fats and regular meals is a practical foundation for supporting general health.

    Dietary Patterns That Support Heart Health

    Rather than focusing on individual nutrients alone, overall dietary patterns can play an important role in supporting general health and wellbeing.Two commonly referenced approaches include the Mediterranean-style diet and the DASH (Dietary Approaches to Stop Hypertension) diet.

    These dietary patterns typically:

    • Emphasise vegetables, fruits, whole grains and legumes
    • Include healthy fats such as olive oil, nuts and fish
    • Limit highly processed foods and excess saturated fat

    These approaches are widely studied and are commonly associated with supporting cardiovascular system health and general wellbeing when followed as part of a balanced lifestyle¹-⁴.

    Key Nutrients That Support Heart Health

    In addition to diet, several nutrients may help support cardiovascular system health and general wellbeing.

    Omega 3 Fatty Acids

    Omega 3 fatty acids are commonly sourced from fish and marine oils. Fatty fish such as salmon, sardines and mackerel are natural dietary sources of omega 3s and are often included as part of balanced dietary patterns such as the Mediterranean-style diet. Omega 3 fatty acids may help support cardiovascular system health and general wellbeing.

    For those looking for additional dietary support, marine oil supplements are also available, see our Fish Oil Collection here.

    Coenzyme Q10 (CoQ10)

    Coenzyme Q10 is naturally present in the body and is involved in energy production. Small amounts are naturally found in foods such as meat, fish and nuts. CoQ10 may help maintain and support energy production and support cardiovascular system health. Products in the ANC range include:

    • CoQ10 300mg Ubiquinol — supports energy production, cardiovascular system health and helps maintain healthy blood lipids in healthy individuals.
    • CoQ10 150mg One-A-Day — supports energy production and cardiovascular system health

    Vitamin E

    Vitamin E is a fat-soluble vitamin found naturally in foods such as nuts, seeds and vegetable oils. As an antioxidant, vitamin E may help reduce free radicals formed in the body and help reduce free radical damage to body cells while supporting cardiovascular system health.

    Vitamin K2

    Vitamin K2 plays a role in bone mineralisation and is found in foods such as fermented products, egg yolks and certain cheeses. It can also help maintain and support blood vessel, artery and cardiovascular system health. 

    Garlic

    Garlic has a long history of traditional use in Western herbal medicine and is widely used in cooking and savoury meals. Traditionally used in Western herbal medicine to support cardiovascular system health, garlic also provides antioxidant support. ANC’s range includes Garlic Pearls 12,000mg.

    Bringing It All Together

    Supporting heart health involves a combination of balanced nutrition, regular physical activity and consistent lifestyle habits.

    Dietary patterns such as the Mediterranean-style and DASH diets may help support cardiovascular system health as part of a healthy lifestyle.

    Supplements may be used to support general health and wellbeing where dietary intake is inadequate. If you’re looking to explore options that may support heart health as part of your daily routine, you can view the full range in our Heart Health Collection.

     Always read the label and follow the directions for use. If symptoms persist, talk to your health professional. This information is general in nature and is not intended to replace professional medical advice.

    References

    1. Estruch R, Ros E, Salas-Salvadó J, et al. Primary prevention of cardiovascular disease with a Mediterranean diet. N Engl J Med. 2013;368(14):1279–1290.
    2. Martínez-González MA, et al. Mediterranean diet and health: a comprehensive overview. Nutrients. 2017;9(11):1226.
    3. Sacks FM, et al. Effects on blood pressure of reduced sodium and the DASH diet. N Engl J Med. 2001;344(1):3–10.
    4. Appel LJ, et al. A clinical trial of dietary patterns and health outcomes. N Engl J Med. 1997;336(16):1117–1124.
    5. López-Lluch G, Navas P. Coenzyme Q10 and cardiovascular health. Antioxidants. 2016;5(4):39.
    6. Traber MG, Atkinson J. Vitamin E antioxidant role. Free Radic Biol Med. 2007;43(1):4–15.
    7. Rosanoff A, et al. Suboptimal magnesium status in the United States: are the health consequences underestimated? . Nutr Rev. 2012;70(3):153–164.
    8. Ried K, Fakler P. Garlic and cardiovascular health. Integr Blood Press Control. 2014;7:71–82.
    9. Booth SL. Vitamin K and health. Annu Rev Nutr. 2009;29:89–110.

     

     

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