Healthy Heart - Real and Delicious Chocolate and 5 ways to a healthy heart

Written by Julie Taylor

I have found a chocolate that is good for you and has no cholesterol and no added sugars (and no artificial ones either).  Cheaper dark chocolate is OK - and certainly better for you than sugary milk chocolate - but doctors still recommend that you stay away from it. The chocolate that I have found is a delicious, healthy chocolate which is sweetened with another natural product that is also good for your health. This chocolate is allowed in the most restrictive of diets – in fact it’s encouraged!  Unfortunately it is expensive but you need very little as it so satisfying and rich.  I will add a link to it here soon…

On to serious stuff…

Cardiovascular diseases, including stroke, are the number one cause of death in America. Is your only choice for prevention and treatment surgery, expensive prescriptions, or other invasive procedures—most of which are outdated, dangerous, or largely ineffective?  No, there are some safe alternatives...

There also seems to be quite a bit of confusion and misinformation surrounding nutritional supplements for a heart health. In order to set the record straight, I’d like to share the top five healthy heart recommendations that I have found.

Healthy Heart #1: CoQ10 Supplements are Key

Coenzyme Q10 (CoQ10) is a potent antioxidant that protects cells from free-radical damage. It is also involved in energy production throughout the body. Because of the heart’s huge energy requirements, CoQ10 needs to be very available in the heart muscle cells.

Although CoQ10 is made by every cell in your body, its production diminishes with age. That’s where supplementation comes in. But the type of CoQ10 you take matters. You need ubiquinol—the most bioavailable form of CoQ10 there is today, coupled with the powerful antioxidant alpha lipoic acid, which helps to recycle CoQ10 within your body.

I can’t stress enough the importance of CoQ10 for a healthy heart.  I have read hundreds of pages of literature about health and supplements and this is one of the most crucial supplements, particularly if you are taking statin drugs, which may use up the little CoQ10 your body produces naturally.

Give your heart the support it needs to function at its peak. Your daily dose should be at least 200 mg of CoQ10 (as ubiquinol) and 100 mg of DHLA.

Healthy Heart #2: Take an EFA - Essential Fatty Acid - Supplement

Your body—and this includes your heart—relies on essential fatty acids for optimal health. The two major omega-3 fatty acids found in fish oil, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are of particular importance.

Though DHA is known mostly for its role in cognitive function and brain development, EPA enhances heart health in a number of ways. It promotes proper clotting and normal viscosity of the blood . It helps relax the arteries and thus supports normal blood pressure. EPA also helps maintain normal levels of blood lipids, especially triglycerides. Finally, it has powerful anti-inflammatory actions that protect against a primary underlying cause of heart concerns.

The best supplements for a healthy heart are fish oils and we should take at least 320 mg of both DHA and EPA daily in divided doses, with meals, for general health and heart maintenance.

Flaxseed is very important for women over 40 but also for a healthy heart as it contains alpha-linolenic acid, the essential fatty acid that converts in the body to EPA and DHA. (Because of the conversion process required, EPA and DHA are less readily available in flaxseed than in fish oil. However, flaxseed has benefits of its own, which is why everyone should aim for one-quarter cup freshly ground seed per day.)

Healthy Heart #3: Salt can be OK if you Increase Potassium

It’s no secret that we eat way too much salt. In fact, on average, Americans consume almost 4,000 mg of sodium daily—nearly double the upper daily recommended intake of 2,400 mg. And, as you likely know, eating lots of salt can raise blood pressure and dramatically increase your risk of stroke.

However, what you may not realize is that the real problem isn’t just the amount of sodium in your diet—it’s the lack of potassium. In fact, you can see astounding benefits from increasing your potassium intake, even if you were to keep your sodium intake the same.   Of course with these salts you will automatically reduce the amount of sodium while at the same time keeping the salty flavour.

According to a recent study published in the American Journal of Clinical Nutrition, men who used potassium-enriched salt rather than table salt for 31 months had a 33 percent lower risk of death from cardiovascular disease than those eating regular salt.   

Potassium is what really matters.  Good brands of potassium salt include Nu-Salt and Morton’s Salt Substitute. They can be found in most health food and grocery stores.  Mix one part regular table salt with three parts potassium salt and use in place of regular salt. It’s that simple.  You can have a healthy heart and tasty food at the same time.

Healthy Heart #4: Men— Balance Your Testosterone

There has been quite a bit of discussion over the last few years about the connection between estrogen and heart health. That’s good news for women but what information is out there for the men? Recent research has revealed that low levels of testosterone can increase the risk of bone loss and muscle atrophy—and negatively affect heart health.

Fortunately, there is a solution that's even nicer than truly healthy chocolate - Way #2 - testosterone replacement. Once men start using supplemental testosterone, either in the form of topical creams and gels or regular injections, magical things often begin to happen. Testosterone bolsters the heart muscle and helps alleviate symptoms of chest discomfort. Plus, supplemental testosterone also peaks sexual interest and performance.

To determine if you’re a candidate for testosterone replacement, ask your doctor to test your blood level. Testosterone requires a prescription, and it may be administered in several forms, such as testosterone cypionate or daily applications of testosterone creams or gels. These are all available from compounding pharmacies.  Note: Testosterone should not be taken by men with prostate cancer.

Healthy Heart #5: Cardiovascular Health Is Also Circulation

Don't forget about supporting healthy circulation.. Proper blood flow affects not only your blood pressure but your entire body. Blood delivers nutrients and oxygen to every cell, transports hormones and antibodies where they’re needed, and carries waste products out of the body. Plus, the better your circulation, the easier it is for your heart to do its job.

To help support optimal circulation, be sure you are using a supplement to help support circulation.  Ideally, it should contain at least 2,000 FU (fibrin units) of nattokinase, a soybean-based Japanese food known as natto that’s been shown to support normal blood flow and blood viscosity.

Multi-Vitamins…

It goes without saying – I hope? - that you cannot have a strong heart without a solid foundation of health.  Especially when your body is dealing with trauma it requires excellent nutrition and a good multi-vitamin is essential.  In addition to taking a good daily multi=vitamin, you should consume plenty of fresh vegetables and fruits, omega-3–rich cold-water fish, seeds and nuts, and adequate amounts of lean protein.

And don’t forget about exercise. Regular, moderate exercise will give you the greatest health benefits, including improving your blood pressure to reducing your weight. Aim for regular (not rigorous) exercise for at least 30 minutes, four to five times per week.  But remember, even a few minutes here and there are better than nothing and before you know it you will have built up a healthy addiction to the feel-good hormones that are released!