Coenzyme Q10: this nutrient assists the cell mitochondria in burning fat and reducing blood pressure and arrhythmias. Co Q10 prevents oxidation and hardening of arteries. It has also been found to be helpful in angina and congestive heart failure. Supplementing with this nutrient is crucial to dealing with the free radicals that oxidize and cause damage to the entire body.
Essential Fatty Acids: omega-3 fatty acids minimize heart disease and many other ailments. Fish oil supplements are the best source of omega-3s and need to be taken daily.
Lecithin: a soy derivative, lecithin supplies the body with inositol, choline, and phosphatidyl choline. These nutrients aid in maintaining elastic arteries and in the emulsification of fat. It reduces plaque in the arteries, lowers blood pressure and reduces angina.
Magnesium: most Americans are deficient in this mineral. Magnesium enhances circulation, reduces blood pressure and arrhythmias. This is an essential nutrient in any heart healthy diet.
Herbal Treatments
Hawthorne: a very important heart herb. It stops cholesterol from depositing itself along artery walls and improves heart function. It has also been found to lower blood pressure slightly.
Gingko Biloba: this herb helps increase circulation and thins the blood.
Garlic: lowers cholesterol, reduces blood pressure and reduces blood clots in the arterial walls. It can also strengthen peripheral circulation.
Exercise
People who are physically active are much less likely to die of a heart attack. Exercise keeps your arteries healthy, controls your weight, lowers blood pressure and stress and raises the level of HDL cholesterol. Experts differ on how much exercise is beneficial. Many advocate 30 minutes of exercise each day. Others contend that only an hour of exercise per week is sufficient. Recent research backs up the contention that you don't need to exercise every day to reap the benefits. Consistency seems to be the key. Whatever amount you do, be consistent.
It's considered best to choose a form of exercise that you like. This could include gardening, walking, biking, weightlifting, dancing, tai chi, yoga and swimming, even bowling has been found to be helpful. Let your exercise be as much fun as it can be. It is much less likely that you will stay with something that you hate or find a burden.
Don't over do it. Pushing yourself too hard could result in a heart attack. Take your time and build up your strength and endurance. And don't just wait until the weekends to exercise. This can also be dangerous.
| Here's the follow-up discussion on this article: | View all related messages |
For a complete listing of article comments, questions, and other discussions related to Robert M. Oliva's Healthy Aging topic, please visit the Discussions page.