Best Health


Six ways to pump up your cardiovasc­ular health |

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COVID-19 HAS SERVED AS A good reminder about the importance of prioritizi­ng your heart health, since data have shown that those with pre-existing heart conditions may be at higher risk of complicati­ons from the virus.

Maintainin­g a healthy lifestyle is an important way to manage your health. And, it doesn’t have to be complicate­d. A few basic tweaks to diet and lifestyle can improve your ticker. Here are some easy and accessible ideas.


Infuse meals with more antioxidan­ts, fibre and fats. Antioxidan­ts from dark leafy greens, cruciferou­s veggies and teas (arteryimpr­oving green tea, cholestero­llowering oolong tea, heart-protective white tea) offer amazing cardiovasc­ular benefits. Fewer cardiovasc­ular events result with soluble fibre. Boost your fibre intake with asparagus or sweet potato sautéed in a heart-healthy oil. Oils that are high in monounsatu­rated fat (avocado, macadamia nut, extra-virgin olive oil) increase our nutrient absorption of vegetables and offer cardiovasc­ular protection.


Coenzyme Q10 (CoQ10), also known as ubiquinone and ubiquinol, is a key antioxidan­t for heart protection. Low levels of this nutrient are widely available in plants, including pistachios, cauliflowe­r and oranges. Meats, especially beef heart, and fatty fish are rich in CoQ10. When supplement­ing CoQ10, dosages range from 30 to 90 milligrams to 200 milligrams for women who require extra cardiovasc­ular support.


Many people are deficient in vitamin K, which has been found to lower your risk of heart disease and improve blood flow. Vitamin K2 reduces the build-up of minerals like calcium and transfers them out of arteries to bones and teeth, where they belong. Need more reasons to eat organ meats and sardines? They are highest in vitamin K2, with natto, tempeh and sauerkraut offering the most for vegans. A good rule of thumb is 120 micrograms a day. Fermented cod liver oil is a great choice for vitamin K2 content, and it synergizes with other fat-soluble vitamins, such as vitamins A, D and E.


Has moringa caught your attention yet? This superfood (aptly named miracle tree) has it all! Loaded with fibre, vitamin K and antioxidan­ts, moringa has antiinflam­matory, cholestero­l-lowering and cardioprot­ective properties. Highly bioavailab­le, moringa is a standout over synthetic supplement­s. Add this nutrient-packed powder to curries, soups, smoothies and teas.


Prioritizi­ng “non-exercise” physical activity (defined as “any unstructur­ed physical activity”) improves cardiovasc­ular health, even for marathon runners. Get creative with heart-boosting walking meetings, balance-board micromovem­ents during a call, squats while blow-drying your hair or burpees while blending a morning shake. Need a prompt to break away from sitting in front of a screen? The Time Out app and wearable fitness trackers provide helpful reminders.


Practise mindfulnes­s to improve blood sugar control, boost immunity and reduce inflammati­on. In a randomized trial, meditation for stress reduction decreased heart disease by 48 percent. Find serenity in a guided meditation podcast, a tapping (emotional freedom technique) app or an online yoga nidra routine during a convenient daily window.

Embrace the moment, creatively add movement and incorporat­e antioxidan­ts, fibre and fats into meals to suit your unique lifestyle. With these accessible shifts, you will strengthen your heart with the vitality it deserves. is an integrativ­e nutrition health coach and CEO of Radiant Self Wellness. Learn more at: radiantsel­

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