Love your Heart
This February marks National Heart
Month, an important time to raise awareness of Cardiovascular Disease (CVD), its
prevalence and the many ways in which we can help prevent it. We all know of
someone who is affected by it and very sadly those loved ones who we have lost
to it. This month, why not take a little time to consider your own risks and what
small changes you can make to keep your heart healthy? With just a little
effort on each of our parts and of course, a willingness to change, a huge
difference could be made in the incidence of one of the nations’ biggest
killers.
There
are 7 million people living with CVD in the UK, a number set to rise with an
ageing population. New statistics from the British Heart Foundation reveal that
Cardiovascular disease causes more than a quarter (27%) of all deaths in the UK
or around 155,000 deaths each year, that’s an average of 425 people a day! And
if you’re a little unsure of what Cardiovascular Disease is, the British Heart
Foundation describes it as an ‘umbrella’ term for
all the diseases of the heart and circulation including coronary heart disease,
hypertension, angina, heart attack, congenital heart disease and stroke. It's also known as heart
and circulatory disease
Did you know that the heart is the
hardest working muscle in the body and on average contracts 100,000 times a
day? It certainly requires a lot of energy to keep it going and in order to be
able to keep a steady energy production and its strong contractile force the
heart is dependent on a vitamin like substance and enzyme co factor called CoQ10 (Ubiquinone). CoQ10 is found in most body tissues but is particularly
abundant in the heart, liver, Kidney and lungs. It is an integral part of the
mitochondria, the energy powerhouse of our cells. Without CoQ10, the food that
we eat cannot be converted into energy. In addition to its vital role in energy
production CoQ10 it also serves as an efficient antioxidant and helps reduce
damage to our blood vessels. Although a simple molecule, it is essential for
the survival for human beings being involved in almost all energy related
metabolic processes. However, between
the ages of 20 – 80 our levels of Co Q10 in the body reduce by a staggering
60%! People with heart failure invariably have depleted levels of this vital
nutrient whilst the use of statin medication has also been shown to negatively
impact natural Co Q10 levels, which may be the cause of associated fatigue,
muscle pain and weakness.
Several recent studies have documented
Q10’s role in the treatment and prevention of heart failure and elevated blood
pressure. It has also been shown that Co Q10 can improve the heart’s
contractile force and prevent atherosclerosis (hardening of the arteries).
KiSel -10, a Swedish study proved that CoQ10 combined with the mineral selenium
can reduce cardiovascular mortality among elderly people. The five year, peer
reviewed, double blind, randomised and placebo controlled study showed that
those treated with a combination of 2 x 100mg of a patented form of CoQ10 and a
200mg selenium had a 54% lower risk of dying from Cardiovascular disease.
Whilst one of the most significant double blind randomised placebo controlled
studies of CoQ10 ever conducted is the 2014 Q-SYMBIO study. Patients were randomly
assigned to either a 3x100mg of a patented Q10 supplement daily or a placebo.
Results indicated that there were 43% fewer heart related deaths in the CoQ10
group compared to the placebo group. Heart muscle performance also improved and
fewer side effects noted. Overall the study demonstrated that heart patients
given daily supplements of the patented CoQ10 formula with conventional
therapies have significantly improved survival.
CoQ10 Supplementation may be one
approach to consider for healthy heart support, with the potential of great
benefits, but what other changes can we make on a day to day basis?
Natural Food Sources of CO Q 10
We can obtain a certain level of CoQ10
from our diet. Good sources include meat (mainly hearts and offal), oily fish,
whole grain, nuts and plant oils. However, according to Jurgen Vormann a German
professor and nutrition scientist, an average diet only provides around 2-3mg
of CoQ10 on a daily basis. The major source of Q10 is that which our bodies
produce naturally, however, as previously mentioned, our Q10 levels diminish
with age, stress, certain diseases and the use of certain medication. Our daily
requirements also vary from person to person. Fortunately, supplements may go
some way to help to compensate for these reduced levels.
‘Prevention’ is certainly the best
approach to minimising risk of developing Cardiovascular Disease. There is
definitely a strong link between nutrition and heart health and by taking steps
towards making small dietary and lifestyle changes you can make a significant
impact in lowering your risk.
Heart Healthy Tips
- Consume a
diet low in saturated and hydrogenated fats, harmful cholesterol, salt,
processed and refined foods high in trans fats and sugar.
- Eat more
high fibre foods
- Increase
your intake of Omega 3 Oils ‘good fats’ – try to eat oily fish twice a
week or consider a quality Omega 3 fish oil supplement. Add flaxseed or
Chia seeds to your meals.
- Eat
wholegrains, nuts, seeds, fruit and vegetables. Brazil nuts, Beetroot,
Garlic, pomegranate, bilberries are especially good for their ‘heart
healthy’ benefits.
- Exercise
regularly and stay active where possible. Start with just 10 – 20 minutes
a day and work this into your daily routine.
- Keep body
fat low. Obesity is a known risk factor for CVD.
- Take steps
to reduce your stress levels.
- Be aware of
your family history of Cardiovascular Disease – a strong family history
will increase your risk.
- Keep
Alcohol intake to a minimum, stay within the recommended intake and try to
ensure you have a number of days throughout the week ‘Alcohol free’
- Quit
smoking – those who smoke are twice as likely to have a heart attack. It
also causes damages to the lining of arteries, whilst ‘passive’ smoking
(inhaling second hand smoke) is a cause of heart disease in non smokers.
FOR A LIMITED TIME ONLY: BUY YOUR SPECIAL OFFER CoQ10 Starter pack for only £9.99 (RSP£14.65) at Bare Health In store & Online.
For more information on how you can
support your heart and circulatory health, naturally, do pop into Bare Health,
Congleton and speak to one of our experienced advisors.
The information contained within this
article is solely for information purposes. Always remember, if taking
prescribed medications or undergoing any form of medical treatment, always
consult your GP or healthcare professional prior to implementing any new
regime.
References:
Pernille Lund Q10 – for better health and a long life
