All posts by Theresa Harding

5 Memorable Mother’s Day Ideas

By Theresa Harding

Take a Trip

When you hear the words, Happy Mother’s Day, you usually think of a backyard get-together, right? How about you switch it up this year and plan a trip somewhere she won’t forget!

Mother’s Day comes right along with the full wake of spring, and I’m sure you’re all anxious to catch some sunlight after a long, harsh winter. Taking a hike, I think, would be the perfect way to get into the summertime vibe we yearn for throughout the seasons, a great gift for Mom.

If she isn’t into the whole strapped-up boot, tree- branch cane scene, set up something more relaxing like a camping trip. Now you’ll want to do some research on this one and make sure its somewhere she’ll be comfortable in. You will be there for quite some time after all. Don’t forget the bug spray!

 Dining Out

Over the years, I personally have enjoyed the much-enjoyed Mother’s Day Brunch with my immediate family.  Lately, I’ve been most picky about where I choose to dine out because of the food choices at some restaurants.  You can find some restaurants that do serve some healthy choices on the menu, however. 

Now, this is something very common amongst us Mother’s Day celebrators. In fact, about 54.3% of celebrants say they’ll be going out for brunch or dinner for a happy mother’s day outing, according to the National Retail Federation. Instead of taking her out to the usual spots Dads, might I suggest a trip down memory lane?

By that, I mean take her back to the restaurant you two first laid eyes on each other for a Mother’s Day brunch or maybe the town where you proposed.  If you aren’t in the husband or boyfriend category, another great gift for Mom is to go somewhere she used to take you when you were younger. Remember, it doesn’t have to be fancy. Just somewhere familiar that’ll put a smile on her face.

Breakfast in Bed

Breakfast in bed was the popular option in our household when I was a kid.  I remember cooking what I’d seen as my mother’s favorite breakfast foods. 

The toast might’ve been a little on the darker side, and the eggs might’ve been cooked a little too long, but in my eyes, my meal beat any Mother’s Day brunch without a doubt!  She always ate it too.  (well, I stood there until she finished all of it.) But it was the thought that count, right?

Mother’s Day doesn’t have to be expensive… actually, let me rephrase that: A happy Mother’s Day doesn’t have to be CRAZY expensive! Maybe you already have a pricey Mother’s day gift in mind for your one and only.

To help save money and balance out your spending, what better way to start Mother’s Day than a delicious breakfast in bed recipe? It’s pretty light on the wallet too. Here is a link to some delicious breakfast in bed recipes:

 

 Relaxation

Who says a Mother’s Day gift has to be monetary?

Guys let’s face it, being a mother is hard work. The way I see it, being a mother is pretty much a full-time job and it’s not like she can call in sick or put in her 2 weeks. So to show your appreciation for all the hard work she puts in, spend the day finding ways to lighten her load so she can relax for the day.

Or, if you’re a mother reading this, you can make a list for your family of what you want to be done around the house or whatever tasks you can think of so that you can just sit back and enjoy the holiday. I mean, it is Mother’s Day!

 Creative Activities

It’s no secret that being a mother can be as stressful as cooking rice with no water. Make Mother’s Day not only a day she can relax but also a day she can relieve some unnecessary tension. Look for activities that help relieve stress and/or have proven to be therapeutic.  You don’t need to focus on an expensive Mother’s Day gift.  Here are some of my suggestions:

 All of these are held at different Mother’s Day events. Do some research and find something in your area. Happy Mother’s Day!

What is your idea of deciding on great Mother’s Day gifts for mom?

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The Top 5 Love Languages to Re-energize Your Friendships

By Theresa Harding          This post contains affiliate links.  

As a child, I’ve always had a “best” friend Whom I always found to be my favorite person to spend time with.  I didn’t understand the meaning of true friendship and love, so we both carried on our friendship based on a response we received from one another.

Even as an adult, we feel like we “outgrow” a person because we really don’t know their love language.  That’s challenging because we expect the other person to accept what we give them while getting it all wrong.  If you experience this then fear not!  The Top 5 Love Languages can re-energize your friendships!

Did you know that you can grow and nurture meaningful relationships and love with your close friends using the 5 love languages? Yes, the 5 words of affirmation, quality time, acts of service, physical touch, and gifts- are not only resigned for lovers but also for platonic relationships.

Showing a great friendship and love, and choosing to learn how your friends’ best experience love will take your friendships to a more meaningful place and improve relationships.  So, how well do you understand your close friends? Can knowing your close friends’ love languages help you be a better friend to them?

When we choose to learn our friends’ preferred modes of affection, we are better placed to create strong friendships, feel more connected to them, and offer them better support.  Read on to discover how you can reinforce your friendships using the 5 love languages just because you care about your friends.

Words Of Affirmation

If you have studied your friend and discover they love praise, then they are the type of person who actually likes hearing words of love. Compliment them a lot, praise them and thank them as often as necessary. Avoid harsh words when passing criticism to them as it hits them very strong. You have to choose to be consciously aware of your words when you are around them.  This will help improve relationships over time.

Quality Time

This type of friend thrives on spending time with you and getting your undivided attention. They are not needy; they just connect better when they spend physical time with their friends. They are the best to take along for shopping or brunch.

They thrive around company and not necessarily a crowd unless you confuse the two; they connect one on one. They value your friendship and love and feel most valued when you listen to them and they love listening to you too.

Acts Of Service

This friend appreciates the small (or big) gestures you show them. When you offer to help them with their project, help them fix their garage door or room makeover, this builds a strong friendship with them.

Physical Touch

This friend doesn’t want you to be all weird about it, seeing you can touch your friends for only so long. A simple hug, shake hands while talking, hand on the shoulder, or just sitting next to this friend is okay with them. Still, remember personal space is important.

Gift Giving

They are quite straightforward, they love receiving gifts, thank you notes, even a candy bar. They don’t mind a Porsche if you can afford it, but you get the drift. They respond better to your friendship when you gift them. So the next time you spot something that reminds you of them, go ahead and pick it up to surprise them with it.

It takes time to get used to, and commit to using available opportunities to learn your friends and improve relationships. The more you commit to consciously learn your friends, the easier it will get and the more you can build a strong friendship.

You can learn more about the 5 love languages in more detail in Gary Chapman’s book “The 5 Love Languages: The Secret to Love That Lasts.

What is your love language, and does your friend know this?

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How the 5 Love Languages Can Improve Relationships

 

By Theresa Harding

In my own personal experience of marriage, I did not always approach difficult situations with understanding and love.  I was young with less understanding at times.  If I’d known about these 5 love languages from day one of our relationship, I would’ve saved us from many challenges in our marriage!   I never knew there was a better way to nurture relationships.  I first learned about the love languages some years ago from a Christian radio show I was listening to.  I was appalled to learn about the 5 Love Languages!  It’s always nice to learn new and better ways to improve relationships, which can make them healthy for life.

A lot has been said about love and how to improve a relationship.  Songs have been sung, emotional poems have been drafted.  Yet this intriguing emotion remains as complex as it gets.  When Gary Chapman wrote aboutthe 5 Love Languages”, I am not sure he comprehended the kind of help and understanding he brought into relationships. This is because misunderstanding brought about by the inability to understand your partner’s language of love can cripple a healthy relationship as soon as the “sparks” die out. So, how can you apply the love languages to improve and make your relationship solid?

Identify- Words of Affirmation

You can’t implement what you don’t know. Therefore, if you want to learn how to improve a relationship, it is paramount that you first identify your love language and then secondly identify your partner’s love language.  First on the list of love languages is “Words of affirmation”.  Affirmations, verbal compliments, and encouragement are valued by the people who embody this love language. Statements such as “I love you”, “I adore you”, “You are handsome” accompanied by body language and facial expressions that denote the same, will have them smiling ear to ear, fully reassured of your love. Assuring your partner every so often can be magical, particularly during the turbulent times of the relationship.

Quality Time

Quality time” is the other love language. Quality time involves spending one-on-one time with your partner. This time should be devoid of interruptions. Doing things together or simply engaging in deep conversation or silly jokes will have people who value quality time beaming with satisfaction.  Actions that will make a healthy relationship.

Acts of Service

The third love language is “Acts of service”. You are the type of person whose love language is acts of service if you feel a deeper kind of appreciation and connection when your partner runs errands for you or does a chore that leaves you with a lighter load of work.

Other people value touch. These people understand love in terms of “Physical touch”. Cuddling, kissing, hugging, a caring touch on the arm or shoulder and sexual intercourse touch their souls. Without these, these individuals will not feel loved adequately.

Gifts

The fifth love language is “Gifts”. A thoughtful gift will warm the hearts of those who exemplify this love language.  In addition to receiving, they also love to give gifts. The gifts can be expensive or not. What matters is the thought behind the gift. So a cute note will go a long way, and rest assured, will make a healthy relationship.

Understand

After you have identified your love language, you need to boost your understanding and love of your partner.  It can be a little bit difficult if you value physical touch, to understand why someone would need acts of service to feel loved. This calls for understanding and to appreciate that every human is different. Therefore do not be afraid to ask what your partner values.

Apply It

The next course of action is to use your partner’s love language to improve your relationship with better understanding and love.  If they value quality time, be sure to create time, go out and do fun things together. This will create a bond not easily broken, as well as create a healthy relationship.  Gift him/her often and watch him/her glow with appreciation and love.

Summary

To summarize, it is important to learn how to improve a relationship if you want lasting relationships with your friend and loved ones.  Identify your love language and that of your partner, understand his/her love language and “do” their love language then sit back and watch your relationship soar higher in understanding and love every day.

My experience in applying these 5 love languages have helped me understand my husband and improve our understanding of each other better.  This has helped us avoid complaining to each other (something we did in the past), about what we’re not getting or giving in the relationship.  I invite you to give them a try if you want to make a healthy relationship lifelong!

Have you used the 5 love languages in your relationship, and has it improved?

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Spring Clean Your Health and Wellness

 

By Theresa Harding

When I was a growing up, we always did our spring house cleaning during “clean-up week” when we were out of school for spring break.  The idea to spring clean your health and wellness was never a goal. 

We would do extra cleaning around the house, such as clean windows, donate clothes and furniture, toys, etc.  I really enjoyed this time of year because it always seemed to be a family affair which included not only me and my siblings but also my parents. 

They would do the big jobs around the house and we assisted with their instruction.  However, spring cleaning should go far beyond just cleaning your home.  We should include some other things too!  So keep reading…

Spring cleaning is not about just cleaning your home or its surrounding. This article is specific to health and wellness and it refers to your diet and body workouts. Forget cleaning the entire house, and having everything arranged. However, you will notice that your home becomes more welcoming and comfortable after it is thoroughly cleaned during your spring house cleaning.

Similarly, when you spring clean your health and wellness you are left feeling good about your body while at the same time boosting your immune system.  You could also see this as a spring clean-up.

Spring Clean Your Diet

During this period, your diet is healthier and cleaner. The key objective is to boost your immune system. This not only keeps you healthy but also ensures that you look good. There is a key balance between your overall physique and your internal health.  It also includes incorporating a balanced diet in the right proportions.

Consider eliminating the following foods from your diet:

Alcohol. Alcohol can take a toll on your liver.  You need your liver to function optimally as intended to detoxify your system.  Because alcohol acts as a diuretic, it makes it harder for your body to remain hydrated.  My favorite drink is Kombucha Tea

I started drinking Kombucha Tea when I learned that I needed probiotics to help me end my struggle with sugar cravings and a suppressed immune system.   Additionally, I had to make some diet and lifestyle changes that really made all the difference in the world for my health.  

I have been able to get my husband to drink Kombucha Tea when he thought there was nothing in the world better than his soda drinks.  He loves the taste of it and that makes me happy to know that he’s getting the beneficial bacteria when he drinks them. 

We eliminated his consumption of 46 grams of sugar and High Fructose Corn Syrup that’s in the sodas he was addicted to drinking daily.  Kombucha Tea only contains 2 to 4 gram of sugar per serving and the beneficial bacteria your body needs.   The trade-off is much healthier!   We started ordering them online because we’ve found it to be more cost-effective instead of buying them individually.

Added Sugars. Refined sugar already has its own long list of reasons why you should stay away from it.  Number one being that it is inflammatory.  Most processed foods, cereals, and snacks are loaded with refined sugar. 

 

Refined sugar increases your risk of obesity and heart problems. The American Heart Association recommends keeping added sugars under 6 teaspoons a day for women and 9 teaspoons for men. This may sound like it can’t be done, but it can be avoided or eliminated. 

 

I did it myself when I thought it was impossible to live without my refined sugar.  I just substitute my sweetened foods with raw honey or coconut palm sugar.  There are other natural sweeteners like Stevia on the market that you could use in place of refined sugar, so don’t think it’s impossible.   

When I first learned how to make smoothies, my favorite Stevia flavor was the liquid Vanilla because I was still addicted to sugar and needed my smoothies to be sweet.  Now, I don’t add Stevia to my smoothies because my taste buds are used to the green taste.  It took some time to get to this point though it was a journey! 

 

Salt. One of the biggest misconceptions about salt is that we’re taught that salt should be avoided and that it causes Hypertension.  The truth of the matter is that it’s the table salt that causes health problems.  

 

Table salt has no mineral content that your body needs and thus can be taxing on your health.  The best salt is the Pink Himalayan Salt or the gray Celtic Sea Salt.  We use both in my household.  We just order ours online because we don’t always find it at our local grocery store when we need it. 

 

Americans eat an average of 3,400 milligrams of sodium a day. Cut 1,000 mg out every day and you could lower your risk of heart disease by up to 9 percent, according to a study in the New England Journal of Medicine.

How Do You Avoid Refined Grains?

Refined grains. White flour, white rice and the like are stripped of healthy fiber, vitamins and minerals. These grains also cause inflammation in the body and should be avoided. 

 

Many people are also sensitive to refined grains and eat them a lot not knowing that these grains actually cause them problems with weight loss and food cravings.  If you’re going to eat grains, check food labels carefully and look for foods that list whole grains as the first or second ingredient.

 

Some foods that say “whole grains” on the packaging usually won’t have whole grains in them or they’ll only contain very tiny amounts listed at the very end of the ingredients list, which tells you how much whole grains is really added into the food.  Some better options of grains are gluten-free or whole wheat.  Here are some gluten-free options to consider:

quinoa

millet

gluten-free oats

buckwheat

amaranth

teff

brown rice

Other whole grains that contain gluten are whole wheat, barley, rye, some oats, corn, rice, sorghum, and spelt.

Remove the Processed Foods

Processed foods. Sometimes it seems like there is a processed food for every whole food that exists in the supermarket.  Processed foods are convenient foods that give many people a reason NOT to cook from scratch. 

 

They also come with a long list of artificial, lab-made ingredients that cause food cravings and health problems.  Prepared foods with long lists of ingredients load you up with sugars, salts, and unhealthy trans fat. Pass them up and make room for more healthy, whole foods instead.

 

Seek to incorporate fresh foods that are in season. This will differ from one person to another depending on their location. Fresh foods have more nutrients and are more easily absorbed in the body. Also, incorporate fresh fruits and vegetables, and don’t forget to consider a daily multivitamin to address any vitamin and mineral deficiencies when your diet alone is not enough. 

Setting Goals

During spring cleaning, you could set Smart Goals. In this, they should be specific and time-bound. However, it is recommended that you keep your goals simple and realistic.   This will prevent you from straining your body and denying it the necessary quantity of nutrients.

Motivate yourself and keep track of your actions. For example, in the event you have a spring clean-up session that will last three weeks, you can check your progress every week.  In the event you are right on track, you may choose to reward yourself.

This will keep you motivated as opposed to not checking at all until the session is over. After all, you may feel disappointed if, at the end of the session, you find out that you have not met your goals.  As you update yourself, you will also know where adjustments are required.

Spring Clean Your Fitness Routine

%Health and Wellness Tips%Terry Talks

Fitness Routine

Spring cleaning also involves body workouts. A balanced and healthy diet is not enough to help meet your goals. Included are body workouts that will help boost the functionality of your body. While many consider indoor exercises, it is recommended that you work with more intense exercises. In this, machinery such as a treadmill should be avoided as opposed to going outdoors.

The environment will also play an important role in helping your workout better.  There’s something about getting out in nature that really helps me connect with my workout.  The beauty of the trees, clouds, birds singing all help me really engage in my workout routine.  Even though I enjoy working out indoors, nothing compares to the beauty of nature, in my opinion. 

Play around with different intense workouts. You may choose to go solo or hire a trainer to guide you. Try even running workouts and try a change in the terrains you use. You can start slow with flat terrain and advance to rocky and hilly terrain.  

With the above guide, a spring clean-up will help you to stay healthy and boost your physique.  While it can be challenging, it is beneficial for everyone. You may choose to go solo or work in a group with those who have similar goals.

This should be a practice for every spring season to help you revive your workout routine and enjoy long-term benefits.   You could also consider doing this with your family the way we did when we only focused on spring house cleaning.

What about you?  How do you implement spring cleaning? 

Spring Clean your diet with my FREE “7-Day Clean Eating Challenge!”  A meal plan full of over 30 healthy recipes including snacks.

    Click Here to download your Free Meal Plan now!

 

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Toxins that Negatively Affect Your Heart Health

 

 

By Theresa Harding          This post contains affiliate links.

I always thought of toxins as something that only came from the environment and from a science lab.  I never knew toxins could be unhealthy for your heart either.

So that you are not ignorant of the dangers of toxins the way I was, I would like to inform you of the dangerous effects toxins can have on your heart health and where they come from.  They are not very far from you, as they are in many products you use daily.  Omega 3 fatty acids are great for cardiovascular health and are taken by others as a heart supplement.

A toxic substance is a substance that can be poisonous or cause health effects. People are generally concerned about chemicals like polychlorinated biphenyls (PCBs) and dioxin which can be found at some hazardous waste sites.

Products that we use daily, such as household cleaners, prescription, and over-the-counter drugs, gasoline, alcohol, pesticides, fuel oil, and cosmetics, can also be toxic. Any chemical can be toxic or harmful under certain conditions.

Insecticides and Pesticides

Although the damage is sometimes reversible if caught in time, a serious brush with a heart toxin can also be fatal.
Here are toxins you should know about, in order to avoid them or limit your exposure:

They are a major contributor to Parkinson’s disease. Researchers have found that organic fruits and vegetables are much, much lower in pesticide residue, as well as substantially higher in natural antioxidants compared to non-organic produce.

Prescription drugs

They deplete the body of nutrients and energy. For example, statins deplete coenzyme Q10 and diuretics deplete precious potassium and magnesium. So, if you need to take medications you want to consider natural vitamins for heart health and vitamins for energy to supplement accordingly.

Alcohol

Liver destruction is but one of many possible consequences of heavy drinking. Excess alcohol causes nutritional deficiencies and oxidative damage. It breaks down into aldehyde, a substance that damages cell membranes and causes premature aging. 

Supplementing with natural vitamins such as a liver cleanse to remove the toxic buildup from your liver is one way to remove toxic buildup. Simply eliminating unhealthy processed foods and drinks from your diet for a period of time can also help remove the toxic waste from your body.  Doing this will give you more energy that you would also get if you took vitamins for energy.

High-fructose corn syrup

This sweetener is added to thousands of processed food items and is particularly prominent in soft drinks. It promotes inflammation, obesity, and liver dysfunction.  Along with liver dysfunction comes the lack of energy and the need for a healthier sweetener replacement like raw honey.  You could also maybe consider vitamins for energy to help with the effects of liver dysfunction like low energy.

Indoor and outdoor pollution

Air pollution can be harmful to heart health. Proficient use of an air purifier, at least in rooms where you spend the most time, helps to reduce dust and other particulate matter. Be aware of sensitivities to outdoor chemicals, pollen, and mold.

Mold

It grows in dark, damp places and can cause severe allergic reactions.

Cigarettes

Each puff carries a toxic payload of chemicals and carcinogens, things like nicotine (used as a natural pesticide for hundreds of years), carbon monoxide, ammonia, arsenic, cadmium, lead, and formaldehyde, just to name a few of the 600 ingredients. So to detoxify your body, you want to stop smoking.

One study showed that some levels of vitamin C are depleted with cigarette smoking, so subjects were given vitamin C by mouth increased the amount of vitamin C in their bloodstreams and improved blood flow.  So cigarette smokers can consider natural vitamins like vitamin C to supplement their possible loss of vitamin C if they find that they are deficient in this very important antioxidant.

Soft drinks

These drinks contain too much sugar or artificial sweeteners that cause inflammation, plus phosphoric acid that leaches calcium out of bones.

Trans fats

These unnatural fats have been removed from many foods, but you still need to be on the lookout for them. Because Tran’s fats promote inflammation and oxidative stress in the body, avoid consuming or cooking with, anything containing fats that are hydrogenated in order to detoxify your body.

Chlorine

Although this chemical is used to disinfect most public water supplies, it reacts with naturally occurring elements in water to form toxins called trihalomethanes. These have been linked to asthma, cancer, and heart disease.

Perfumes, Cosmetics, and Aluminum-Containing Deodorants

Perfumes and cosmetics contain all kinds of chemicals that are absorbed into the body. Use essential oils instead of perfumes, and make sure your cosmetics are made with natural and organic ingredients. The aluminum in deodorants may cause inflammation in the armpits and may contribute to breast cancer.

Processed Meats

They contain nitrites, which, in addition to being preservatives, are toxic to the GI tract and contribute to the formation of cancer. To detoxify your body, avoid these nitrite laden meats.

Heavy metals

Lead from dust, dirt, old house paints, batteries, new toys, and even water flowing through lead-lined pipes can increase the risk of a number of health issues. The nervous systems of young children and the unborn are most vulnerable. Cadmium is another toxic metal, and exposure can contribute to hypertension, among other things.

Radon

 This odorless, invisible gas seeps from the ground into houses through cracks in foundations, and it poses a real health danger. Radon toxicity is the second-leading cause of lung cancer after smoking.

What is your favorite food or supplement of choice for better heart health?

 

Sources

https://www.everydayhealth.com/atrial-fibrillation/living-with/hidden-heart-toxins-how-to-avoid/

https://www.nccn.org/patients/resources/life_with_cancer/managing_symptoms/cardiac_toxicity.aspx

https://ephtracking.cdc.gov/showHeartExpRisk.action

https://www.rd.com/health/wellness/chemicals-clog-arteries/

https://www.health.ny.gov/environmental/chemicals/toxic_substances.htm

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The Most Effective Heart Health Supplements

 

By Theresa Harding

I never realized that heart supplements are available to help with cardiovascular health.  Surprisingly there are, and as a matter of fact, some supplements or natural vitamins for heart health are more effective than some prescribed heart medications.  Even better, Healthy supplements don’t have the side effects as do most heart medications on the market.  

Millions are at risk of developing and dying from the most pervasive killer, heart disease. While more than 750,000 Americans die each year from one of the many types of this often silent disease, the most common form, known as coronary artery disease frequently results in narrowed arteries which become blocked by clots moving about in the blood.

Heart disease is a disease caused by poor lifestyle and diet. Any valid attempt to prevent or treat this disease must include the elimination of wheat, refined carbohydrates, sugar, and artificially produced trans-fats. Regular exercise should be used to complement a program designed to stop this insidious disease.

Fortunately, there are a number of supplements for heart health that has been scientifically proven to fight against heart disease and the risk of sudden death.

There are certain nutrients that research shows have a favorable effect on cardio health. Take a look at the most effective heart health supplements and how they help to support heart functions:

Coenzyme Q10 (CoQ10)

Coenzyme Q10 is present in most human cells. It is a vitamin-like substance which is produced by the human body. In the mitochondria of each human cell, food energy is converted into energy with the aid of CoQ10. It is interesting to note that 95% of all the human body’s energy requirement is converted with the aid of CoQ10.

While the body produces its own CoQ10, levels are reported to decrease with age and to be low in patients with heart disease. Levels of CoQ10 in the body can be increased by taking CoQ10 supplements or vitamins for heart health.  If you need vitamins for energy, this supplement is one good choice since you lose this important vitamin in your body while taking statins for high cholesterol.

Omega 3 fatty acids

Both the Food and Drug Administration and the American Heart Association have recognized the benefits of Omega 3 fatty acids for supporting heart health by helping to maintain normal cholesterol levels. Omega 3s are taken by some as a heart supplement to provide cardiovascular health.

The two most important omega 3 fatty acids that help support a healthy heart are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Clinical studies show that Omega 3 is involved in the proper functioning of every cell, tissue, and organ in the human body. However, the bulk of the studies have focused on Omega 3s cardio-protective properties.

Garlic

Several studies have suggested that garlic and garlic extracts could lower blood cholesterol and triglycerides as well as slightly elevate “good” HDL cholesterol. A recent study also showed that supplementation with garlic extract (1.2 grams 3 times per day for 2 weeks) significantly reduced the oxidation of “bad” LDL cholesterol, which is known to contribute to vascular dysfunction.

Garlic has antioxidant properties, particularly aged garlic extract, which is rich in several organosulfur compounds that are powerful antioxidants.  Garlic extract is one of those natural vitamins that can also be taken as a vitamin for heart health.

L-Carnitine

Similar to CoQ10, carnitine levels are depleted in patients with various heart conditions and therefore supplementation may be beneficial. Carnitine assists in transporting fat into the mitochondria to be burned as fuel in the heart.

Carnitine supplementation may have positive effects on symptoms of heart failure and may improve exercise tolerance and oxygen consumption in moderate to severe heart failure. Effective doses are around 2 grams per day.  Those taking vitamins for heart health can consider taking L-Carnitine.

According to an article from lifeextension.com, Carnitine deficiency has been associated with congestive heart failure.  PLC supplementation has been reported to increase exercise capacity, optimize energy production, and reduce ventricular size in patients with congestive heart failure.

Astaxanthin

Astaxanthin is a supplement that gives fish their peachy pink color and research shows that it is effective in supporting cardiovascular health.  It also has anti-inflammatory benefits that helps suppot signs of aging, cognitive function, and may improve athletic performance.

Astaxanthin also contains more potent antioxidants and scavengers of free radicals than carotene carotenoids such as β-carotene.  For these reasons dietary supplementation with astaxanthin has the potential to provide antioxidant protection of cells and from atherosclerotic cardiovascular disease.

Niacin

Niacin, also known as vitamin B3, is naturally involved in carbohydrate and fat (lipid) metabolism. In supplemental doses, niacin is a potent vasodilator that causes blood vessels to increase in diameter.  Niacin also significantly and consistently lowers blood levels of “bad” LDL cholesterol and triglycerides and increases “good” HDL cholesterol. Effective doses can be achieved with 50-200 mg per day.

Pantethine

Pantethine, the active form of pantothenic acid, is the most important component of CoQ10, and some research supports its use for lowering high cholesterol levels.  Other notable supplements or vitamins for heart health are:

Healthy Lifestyle Habits to Improve Your Heart Health

  1. Improve your diet and gut health by eating a large variety of fresh vegetables, fermented foods, bitter foods, and raw foods
  2. Exercise gratitude daily by starting with walking
  3. Engage in self-care
  4. Get quality sleep every night
  5. Reduce or eliminate stress factors in your life
  6. Increase your water intake
  7. Learn to forgive
  8. Speak daily affirmations
  9. Surround yourself with positive people daily
  10. Drop toxic relationships

 

Which heart health supplements do you find the most effective for you?

Sources

https://top10supplements.com/best-supplements-for-heart-support/

https://liftmode.com/blog/supplements-for-heart-health/

http://authorityfoodnutrition.com/health/best-supplements-for-heart-health-blood-pressure/

https://www.bodybuilding.com/content/6-supplements-to-support-a-healthy-heart.html

https://www.lifeextension.com/magazine/2013/8/rebuttal-to-attack-against-carnitine/page-01?p=1

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3083660/#b48-marinedrugs-09-00447

 

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