How to be Heart Smart

According to the Heart Foundation, cardiovascular disease (CVD) was the leading cause of death in 2000, ahead of all other causes of death including cancer. CVD accounted for 39 per cent of all Australian deaths, and around 40,000 Australians suffer a stroke each year, 70 per cent of which are first-ever strokes. In 2001 the National Health Survey, indicated that 90 per cent of Australians have at least one cardiovascular risk factor (see box). People who are physically inactive are nearly twice as likely to have a fatal or nonfatal coronary event than those who do moderate levels of activity.

How can I prevent heart disease?

Eighty percent of coronary heart disease (CHD) can be prevented by good lifestyle choices. These include regular physical activity, such as brisk walking or anything else that makes you reach a sweat, undertaken for at least 30 minutes at least three times a week. Diet is another important consideration. Eating fatty foods can cause cholesterol and plaque to accumulate on artery walls, so cut down on these. However, don’t eliminate all fats; you still need to consume good fats, such as essential fatty acids found in avocados and oily fish. Include more wholegrains in your diet as well as foods with a low glycaemic index (low GI), such as oats and brown rice that keep you feeling full for longer. Include plenty of fresh vegetables and fruit every day and also healthy sources of protein, such as lean meat and chicken.

The fruit of the Hawthorn Berry (Crataegus laevigata) has been used traditionally in Europe for hundreds of years to support the cardiovascular system (CVS). Both the berries of the plant and its leaves contain OPCs, a well-researched anti-oxidant that is also found in the herb Ginkgo biloba . The berries, however, contain other anti-oxidants in the form of polyphenols, which increase healing power by preventing free-radical damage. In western herbal medicine Hawthorn is considered the most significant herb for ischemic heart disease and there is considerable evidence to support this. Studies show that Hawthorn increases coronary blood flow, decreases blood pressure (when it is high) and allows better use of available oxygen. It also protects against heart muscle damage, improves heart rate variability, has lipid-lowering properties, a protective action against diet-induced high cholesterol and may also reduce fatty deposits in the liver and aorta. It may take between two and six weeks before you will notice a benefit from taking Hawthorn, so monitor blood pressure and heart rate during this time. As Hawthorn is a potent beta blocker in its own right, do not take it in combination with prescription beta blockers unless under supervision of a qualified healthcare professional.

Amazing Garlic

Apart from being one of the best culinary herbs we have, garlic also demonstratesa number of beneficial therapeutic actions, particularly on the cardiovascular system. These include the ability to reduce cardiovascular risk factors, possibly lower lipid levels, decrease serum cholesterol levels, lower blood pressure and provide an anti-platelet effect. Because of these properties, Garlic should not be taken in conjunction with blood thinning medications such as warfarin.

Warming Capsicum

Another traditional spice used in cooking is Capsicum, also known as Cayenne , it has an extensive history of use due to its ability to warm blood and improve circulation. Any herbal heart formula will therefore benefit from this warming herb.

Energising Coenzyme Q10

Coenzyme Q10 (CoQ10) is a naturally occurring compound that is found in every cell in the body, and in particularly high concentrations in heart muscle cells. Unfortunately, production tends to diminish with age. For people in their 40s and 50s supplementation with CoQ10 may help combat diminishing levels of CoQ10 and keep hearts functioning optimally. Supplementation with CoQ10 is also thought to increase energy production in the heart muscle and therefore increase the strength of the pumping action. For people with high blood pressure CoQ10 may also help to lower it. CoQ10 may also reduce oxidation of LDL (bad) cholesterol. Recently, CoQ10 supplementation has been recommended when taking statin medications. Used to lower cholesterol, statin drugs also deplete the body’s natural reserves of CoQ10. Those with a personal or family history of heart disease, or with high cholesterol, should consider a daily supplement of CoQ10. Dosages vary according to weight and the extent of CVD, but the general recommendation is 75 mg daily for general health benefits and up to 150 mg daily as a therapeutic dose. If you have a history of heart disease or are currently taking any prescription heart medications, always discuss your individual needs with your healthcare professional before undertaking any alternate therapy.

This story has been published with the permission of Herbs & Health Lifestyle Magazine - www.herbsandhealth.com.au