Small steps will supercharge your heart health, says Nutritional Therapist Sarah Brereton.
Heart disease is still Ireland's biggest killer for both men and women. It is important to highlight this as sometimes we think cancer and other chronic illnesses account for larger mortality numbers.
The Central Statistics Office data shows that in 2021 a total of 4,145 women died from cardiovascular disease which accounts for 26 per cent of all female deaths. Women in Ireland are six times more likely to die from cardiovascular disease than breast cancer.
According to the Irish Heart foundation 4,612 men died from cardiovascular disease in 2020, which equates to one in four male deaths from heart disease and stroke each year. Men are nearly three times more likely than women to die young from these issues.
The positive news is that with diet and lifestyle changes up to 80 per cent of these heart disease related deaths can be prevented, according to the Irish Heart Foundation.
When it comes to our diets there are many key nutrients to watch out for such as omega 3, vitamin B6, B12 and K2, among others.
Cleanmarine Cardio 40+ contains many of the key important nutrients for optimal health and to support heart function, in just two capsules a day. Let me explain some of these nutrients.
Firstly omega 3 EPA and DHA are really important fatty acids, contributing to the normal function of the heart. The krill oil is in phospholipid form, which makes it highly absorbable and does not repeat like some fish oils. To get enough omega 3 from our diet alone requires eating oily fish three times a week.
Turmeric or Curcuma longa (100mg) is a high strength and extremely pure form of organic turmeric root extract and readily bioavailable.
Vitamin B6 and B12 both support homocysteine metabolism. Homocysteine is a risk factor on its own, as it can build up in the body with a diet high in saturated fat and processed meat. Less than 15 μmol/L of homocysteine in our blood is within a safe level. Include foods such as green vegetables and wholegrains for naturally-sourced B vitamins to help reduce homocysteine.
Vitamin K2 (100ug), which is a therapeutic dose. Vitamin K helps the body efficiently utilise calcium.
Diet and lifestyle factors are imperative too. Make small meaningful changes. Reduce saturated fats and processed high sugar snacks, increase fibre, fruits, vegetables and herbs and spices. Don’t forget our heart is a muscle we need to work out and strengthen. Reducing stress levels and finding an exercise that suits your fitness levels and interests is extremely beneficial for heart health.