Improving Heart Health with Herbs and Foods

When it comes to keeping your heart healthy, there are three key areas to consider:

It can be helpful to think about the cardiovascular system as a waterwheel fed by a watercourse. Maintaining free movement is key; the ‘watercourse’ needs to be open and free of obstacles, the channels needs to be elastic and flexible and liquid density should be light and free to reduce the work of the pump.

Factors like age, poor diet, and lifestyle choices can strain this system, but certain nutrients can help support heart health.

Circulatory issues are often treated with medications, and should be be checked by your GP before looking at alternative routes, however, eating certain herbs and foods and  taking vitamins and minerals  can all help to improve blood flow.

Spices

Cayenne Pepper Contains capsaicin, which can promote blood flow by relaxing blood vessels.

Ginger Can help to reduce high blood pressure, arterial plaque, and prevent blood clots.

Cinnamon Has antioxidants with anti-inflammatory effects that can improve blood flow.

Herbs

Culinary Herbs Rosemary, lemon balm, sage, and thyme contain flavonoids that aid in omega-3 absorption and reduce cell oxidation.

Artichoke Leaf Can reduce oxidation, supports circulation, and purifies blood.

Lime Flower Tea Helps calm the heart, strengthens blood vessels, and can relieve anxiety related to high blood pressure.

Hawthorn Berry Tea Is used as a tonic for heart and circulation, it can reduce blood pressure and cholesterol.

Foods

Onions Contain cysteine and quercetin, which can lower triglyceride and cholesterol levels.

Garlic Known for improving circulation and lowering blood pressure.

Rich in Omega-3 fats such as Walnuts, Chia, Hemp and Flax Seeds Can help lower triglycerides and can improve blood flow.

Beetroot and Leafy Greens Spinach, rocket, and collard greens are high in nitrate, which convert into nitric oxide, relaxing blood vessels and lowering blood pressure.

Rutin Found in apple skins, buckwheat, and black tea can strengthen blood vessels, prevents clots, and lowers LDL cholesterol.

Antioxidant-rich Fruits Oranges, lemons, grapes, and berries decrease inflammation, which can improve blood flow, and reduce blood pressure.

Pomegranates Act as potent vasodilators, which can reduce high blood pressure and LDL cholesterol damage.

Supplements

Gotu Kola Supports blood circulation which helps regulates blood pressure.

Ginkgo Biloba Dilates blood vessels, helps reduce blood pressure and improves energy.

Vitamin C Boosts nitric oxide production, which improves arterial flexibility and enhances heart muscle function.

CoQ10 Can support mitochondrial health in heart cells, necessary for energy production. It can also reduce oxidation and maintain nitric oxide levels.

Some of the recommendations above are likely to be found in your kitchen cupboards, while others may need to be sourced and sampled. You don’t need to use all of them… work on finding a combination that’s the right fit for you or vary your diet between them to get a range of support.

How else can you take care of your heart?

• Following a Mediterranean diet rich in fruits, vegetables, whole grains, and healthy fats like extra virgin olive oil.
• Engaging in regular exercise, such as walking, swimming, or cycling.
• Managing stress through mindfulness or hobbies.
• Prioritising quality sleep.
• Practicing acts of kindness, which can reduce stress and lower blood pressure.

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Important: if you have a health condition or are taking medication it is important to consult with your GP before taking supplements.