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Tips for a Healthy Heart

Written By  Go Vita

Heart disease is the number one killer of older Australians. The good news?
You can easily reduce your risk. Give this Valentine's Day love to yourself by learning the tips to reduce heart disease. A way to live and love longer.

When it comes to heart disease, there are some things you cannot control. For example, age (over age 55, risk increases), gender (men are more vulnerable), being postmenopausal (for women) and a family history of heart disease. On a more positive note, however, there are many factors which you can control, including losing extra weight, taking up an aerobic exercise, such as walking or cycling, managing your mood and minimising stress, and scheduling regular check-ups for blood pressure and screening for cholesterol and C-reactive protein.

1. Rethink your diet

There is an enormous body of research to support the Mediterranean Diet asbeing a powerful tool in lowering heart disease risk. The Mediterranean Dietfocuses on whole grains, fruit, vegetables, seafood, especially fish rich inomega-3 fatty acids, nuts, lentils and beans, plus plenty of extra virgin oliveoil, herbs,a small amount of red wineand very little or no meat or sweets.

2. Eat heart-healthy foods

A wide variety of foods have specific heart health benefits, which in turn reduces, or even removes, the need to rely on conventional medications.

For example, foods to lower blood pressure include leafy greens, such as spinach, pumpkin seeds, fruit, fatty fish like salmon, (which are an excellent source of omega-3 fats), beans and lentils, berries, (which contribute anthocyanins to increase nitric acid production to keep blood vessel walls pliable), celery, tomatoes, chia seeds and flaxseed.

Foods which bring down levels of cholesterol, especially LDL (“bad”) cholesterol, include legumes, walnuts (rich in monounsaturated fats) and almonds (provide l-arginine, which the body uses to produce nitric oxide), oats and barley (both contain beta-glucan, a soluble fibre that helps lower cholesterol), and avocadoes, with one study showing that test subjects who made avocadoes their primary source of dietary fat lowered their LDL cholesterol and triglyceride levels.

Foods rich in soluble fibre, found in fruit and vegetables, whole grains, and legumes, particularly cooked beans (soy, kidney, lima, cannellini, chickpeas) will prevent the build-up of arterial plaque. Tea contains catechins that lower blood pressure, and garlic is rich in alliin, which has a similar effect. Best heart-healthy food treat? Dark chocolate! It lowers LDL cholesterol and contains antioxidants which help prevent oxidation of LDL cholesterol. Choose a brand with a cocoa content of at least 80 percent or higher, or choose raw cacao nibs.``

3. Get a supplemental advantage

There are several natural medicines which can be added to your heart disease prevention plan, including garlic and fish oil capsules, which act as anti-clotting agents. Research suggests that folate and vitamin B6 can play a helpful role, by reducing elevated levels of homocysteine, a substance which may increase the risk of heart disease. Coenzyme Q10 (ubiquinol) is a powerful antioxidant that provides an array of heart health benefits, including cholesterol and blood sugar regulation, as well as generating cellular energy, reducing oxidative damage and strengthening arteries and veins.


Vitamin K2 as MK-7 is a key supplemental hero for a healthy heart, with significant research studies providing strong proof of its efficacy. By activating K-dependent proteins already present in the body, Vitamin K2 as MK-7 helps the body to use calcium properly: activated osteocalcin directs calcium to the bones, while activated GLA protein (MGP) stops calcium from depositing in arteries and soft tissues. MenaQ7® is the only K2 as MK-7 formula which has been scientifically proven in over 22 published human clinical trials to deliver these benefits.


For example, a study published inn Thrombosis and Haematosis showed that healthy postmenopausal women given 180 mcg daily of MenaQ7® showed not only cessation but remarkable regression in arterial stiffness. Another large-scale study where male and female test subjects were given MenaQ7® over a 12-month period, also showed a large improvement in the activation of MGP, which had a positive benefit on vascular elasticity.


This research explains why MenaQ7® is the only K2 as MK-7 formula patented for cardiovascular health. Vitamin K2 as MK-7 is unique because it impacts arterial calcification; no other compound (drug or vitamin) has been shown to do this. The medical community is taking note, with positive results of a trial to assess benefits of MenaQ7® on arterial stiffness and blood pressure announced last November, and trials currently underway on the effects of MenaQ7® Vitamin K2 as MK-7 on coronary artery calcification, a strong precursor to atherosclerosis.


References available on request.

Information presented is for information purposes only and is not intended to replace advice or treatment from qualified healthcare professionals. The information is not intended to treat or diagnose. Always consult your healthcare professional before taking nutritional or herbal supplements. If you are pregnant, breastfeeding, have any allergies or diagnosed conditions, or are taking prescription medications, always consult your healthcare professional before taking nutritional or herbal supplements.

Apple Cider Vinegar Cleopatra at Go Vita

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