Nine Tips for Whole-Hearted Health :: Health and Disease

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Nine Tips for Whole-Hearted Health
by author Rob MacDonald, CH

Our hearts, in a tireless and endless effort, work to circulate blood throughout our body. But in return we tend to often neglect and abuse our hearts, with heart disease being the number one cause of death in Canada.

Despite billions of dollars spent on research, modern medicine has not found a cure for heart disease. This is because the cause of the disease is never addressed. Many conditions can arise from neglect to the heart; these include heart attacks, strokes, angina, varicose veins, atherosclerosis and heart failure. But there are many simple and easy things that can be done to protect your heart and keep it functioning optimally.

1. Flex Your Muscles

Exercise helps to strengthen the heart muscle and is also a powerful stress reducer. Twenty minutes of exercise helps to tone and condition your muscles, lungs and heart. The exercise does not need to be heart pounding or at a high intensity; a brisk walk, swimming, walking, laps in a pool, or bike riding four times per week is sufficient. Regular exercise is extremely important in reducing the risk of heart disease and strokes. Exercise accomplishes this goal by lowering cholesterol levels, improving the supply of blood and oxygen to the heart, reducing blood pressure, and helping to maintain a normal bodyweight.

2. Feed Your Heart

Eat foods that are high in potassium and low in sodium such as fish, nuts and beans. High sodium diets lead to water retention, thereby increasing the pressure on the blood vessels, causing hypertension.

A diet high in fibre and fresh organic vegetable and fruit and low in refined foods, especially flour products and sugar, will go a long way in reducing heart complications. High fibre foods such as apples, flax seed and psyllium bind cholesterol in the body and aid in its elimination in addition to helping keep bowel movements regular.

Garlic and onions help thin the blood and decrease your blood platelets from clumping together. This is useful for arteriosclerosis and high blood pressure. Cayenne acts as a good circulatory tonic to strengthen the heart, arteries and capillaries. Cayenne is also useful in lowering cholesterol and triglyceride levels. Cayenne and garlic are more effective to the heart when not over-cooked. Add these to your food shortly before serving.

Coffee and black tea consumption should not exceed two cups per day. The stimulating effects of caffeine are not good for the cardiovascular system and can lead to nervousness and headaches. Regular intake of coffee aggravates cholesterol levels and raises blood pressure.

People who consume a diet rich in omega-3 oils from fish or vegetable sources have a significantly reduced risk of developing heart disease. Essential fatty acids also inhibit platelet aggregation and help lower blood pressure. Eat cold-water fish such as salmon, mackerel, halibut or herring at least three times per week and eat one tablespoon of flax seed oil daily.

3. Herbs for the Heart

Hawthorn (Crataegus oxyacantha) acts as a tonic to strengthen cardiac function and regulate blood pressure. Hawthorn also acts as a mild diuretic, helping to get rid of excess fluid in the body that can complicate hypertension. Hawthorn berries, leaves and flowers are traditionally used for nervous heart disorders, atherosclerosis, high cholesterol, leg cramps and heart valve problems.

Linden (Tilia europea) is a well known relaxing remedy for nervous tension and restlessness and is useful for arteriosclerosis and hypertension. It is considered a specific in the treatment of high blood pressure associated with arteriosclerosis and nervous tension. It is also useful for headaches caused by high blood pressure.

Motherwort (Leonurus cardiaca) is a relaxing tonic herb for the heart, ideal for palpitations, angina, anxiety and nervous heart disorders. Motherwort is also useful in lowering fatty deposits in the blood and lowering blood pressure. As the name indicates, Motherwort is a great herb for women to help with menstruation problems or menopause, but should not be used during pregnancy.

4. Super Supplements

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Rob MacDonald is a clinical herbal therapist, writer and educator with a herbal practice in Vancouver, BC.

Source: alive #208, February 2000

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